Your companion to the easy, family-friendly diet that anyone can follow The Mediterranean Diet incorporates the foods and eating habits of the Mediterranean to improve your health and promote longevity. Mediterranean Diet For Dummies shows you that you don't have to give up the things you love to live a healthy lifestyle. This easy-to-follow, sustainable diet focuses on plant-based foods and healthy fats, while still letting you enjoy favorites like meat and cheese, in moderation. Discover the proven benefits of the popular Mediterranean Diet, including reduced risk of chronic health conditions like heart disease and diabetes. Rachel Berman, a registered dietitian and recognized national nutrition expert, walks you through the latest research on this diet. You'll also find recipes and meal plans to help you get started on any budget. Find out why so many people are switching to a Mediterranean Diet, and get clear advice that will make it easy for you to switch, too. • Learn how the Mediterranean Diet can improve your health and extend your life • Get easy-to-understand summaries of the latest research on the diet, including its benefits for brain health • Discover the pros and cons of adapting the Mediterranean Diet to fit your lifestyle • Follow recipes and meal plans that take the guesswork out of healthy eating If you want or need to change your diet, this Dummies guide can be an important step toward a healthier lifestyle.
Introduction 1
Part 1: Getting Started with the Mediterranean Diet 5
Chapter 1: A Guided Tour through the Mediterranean Diet 7
Chapter 2: Opa! Reasons to Celebrate the Mediterranean Diet 21
Part 2: Breaking Bread: Staples of the Mediterranean Plate 37
Chapter 3: Fruits and Veggies: Key to This Plant-Based Diet 39
Chapter 4: The Lowdown on Olive Oil 55
Chapter 5: Adding Nuts, Seeds, and Legumes 67
Chapter 6: Going with Great Grains 81
Chapter 7: Incorporating Seafood and Animal Protein 95
Chapter 8: Drinking Wine (in Moderation) 111
Part 3: Enjoying Life the Mediterranean Way 121
Chapter 9: Integrating the Diet into Your Life 123
Chapter 10: Eating Mediterranean When Money and Time Are Tight 143
Chapter 11: Recipes to Tempt Your Tastebuds 155
Chapter 12: Putting It All Together: Mediterranean Diet Meal Plans 195
Part 4: A Closer Look: Your Health and the Mediterranean Diet 211
Chapter 13: Straight to the Heart of It: Heart Disease and High Blood Pressure 213
Chapter 14: Digging into Facts about Diabetes 237
Chapter 15: Wrestling with Obesity 257
Chapter 16: Focusing on Cancer 275
Chapter 17: Addressing Matters of the Mind 291
Part 5: The Part of Tens 305
Chapter 18: Top Ten Herbs and Spices 307
Chapter 19: Ten Studies on or Related to the Mediterranean Diet 315
Chapter 20: Ten Easy Changes to Live the Mediterranean Way 321
Appendix: Metric Conversion Guide 327
Index 331
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