Mediterranean Diet In a Day For Dummies

The way to eat if you want to reduce the risk of heart attack
and stroke.

The Mediterranean diet is a way of life - one where you
eats lots of fresh food and slow down. More technically, the
Mediterranean diet is a modern set of guidelines inspired by
traditional diet patters of southern Italy, the Greek island of
Crete, and other parts of Greece. For decades, doctors and
nutritional experts have observed and confirmed that Mediterranean
countries have much lower occurrences of hypertension,
cardiovascular disease, obesity, cancer, and diabetes in their
citizens than northern European countries and the United States.
Mediterranean Diet In a Day For Dummies quickly gets
you started on this healthy, delicious eating plan. With focused
content and expert advice, you'll get a quick introduction to
Mediterranean lifestyle principles and how they can help with
disease prevention, weight management, and overall wellness.
You'll discover how to tie all the Mediterranean diet and
lifestyle concepts together and see what a Mediterranean Food Guide
Pyramid looks like. With a focus on eating a diet rich in
vegetables, fruits, whole grains, legumes, and seafood; eating less
meat; and choosing healthy fats such as olive oil. The lifestyle
also includes a focus the importance of fun activities, time shared
with family and friends and an overall passion for life! With
helpful charts and tables, you'll get listings of
antioxidant-rich foods, health benefits by the color of your food,
and cooking charts. You'll get detailed steps for building
your meals with the Mediterranean mindset and easy-to-follow plans
that list the foods, oils, herbs and spices, and cooking times that
make it easy to get started. You'll even get a peek at a
sample meal makeover - taking a traditional meal and making
it a Mediterranean meal.

Related Title: When you are ready for recipes, make your next
book purchase, Mediterranean Diet Cookbook For Dummies. With
over 150 recipes it is a terrific follow up to this get started
guide.

Auteur

Meri Raffetto, RD, is a registered dietitian and recognized professional in the area of nutrition and wellness. She has been featured in Healthy Living Magazine and the Chicago Tribune. She is the founder and CEO of reallivingnutrition.com and author of The Glycemic Index Diet For Dummies.

Wendy Jo Peterson, MS, RDN, enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa College.

Résumé

The way to eat if you want to reduce the risk of heart attack and stroke.

The Mediterranean diet is a way of life one where you eats lots of fresh food and slow down. More technically, the Mediterranean diet is a modern set of guidelines inspired by traditional diet patters of southern Italy, the Greek island of Crete, and other parts of Greece. For decades, doctors and nutritional experts have observed and confirmed that Mediterranean countries have much lower occurrences of hypertension, cardiovascular disease, obesity, cancer, and diabetes in their citizens than northern European countries and the United States. Mediterranean Diet In a Day For Dummies quickly gets you started on this healthy, delicious eating plan. With focused content and expert advice, you'll get a quick introduction to Mediterranean lifestyle principles and how they can help with disease prevention, weight management, and overall wellness. You'll discover how to tie all the Mediterranean diet and lifestyle concepts together and see what a Mediterranean Food Guide Pyramid looks like. With a focus on eating a diet rich in vegetables, fruits, whole grains, legumes, and seafood; eating less meat; and choosing healthy fats such as olive oil. The lifestyle also includes a focus the importance of fun activities, time shared with family and friends and an overall passion for life! With helpful charts and tables, you'll get listings of antioxidant-rich foods, health benefits by the color of your food, and cooking charts. You'll get detailed steps for building your meals with the Mediterranean mindset and easy-to-follow plans that list the foods, oils, herbs and spices, and cooking times that make it easy to get started. You'll even get a peek at a sample meal makeover taking a traditional meal and making it a Mediterranean meal.

Related Title: When you are ready for recipes, make your next book purchase, Mediterranean Diet Cookbook For Dummies. With over 150 recipes it is a terrific follow up to this get started guide.

Contenu
Introduction 1 What You Can Do In A Day 1

Foolish Assumptions 2

Icons Used in This Book 2

Chapter 1: Journey to Club Med: What's This Diet All About? 3

Identifying the Flavors of the Mediterranean Coast 4

Discovering Where the Food Comes From 5

Focusing on farming 6

Eating seasonally 6

Fishing the Mediterranean Sea 7

Eating and Living the Mediterranean Way 7

Focusing on healthy fats 9

Using dairy in moderation 9

Eating primarily plant-based foods 9

Punching up the flavor with fresh herbs and spices 10

Enjoying seafood weekly 10

Limiting red meat 10

Having a nice glass of vino 11

Getting a good dose of daily activity 11

Taking time for the day's biggest meal 11

Enjoying time with friends and family 12

Chapter 2: Savoring the Health Benefits of Eating Mediterranean 13

Highlighting the Main Nutrients of the Mediterranean Diet 14

Fighting free radicals with antioxidants 14

Eating colorfully to get phytochemicals 15

Vitamin D: Getting a little of the sunshine vitamin 16

Choosing healthy fats 18

Boosting your fiber intake 19

Pouring a Glass of Red Wine 20

Looking at the Mediterranean Diet's Effect on Heart Disease 20

Fighting Cancer 21

Battling Diabetes 22

Aging Gracefully: Anti-Aging Tips from the Mediterranean 23

Chapter 3: Starting with Small Changes to Make a Big Impact 25

Grasping the Importance of Meal Planning 25

Changing the Way You Fill Your Plate 28

Focusing on plant-based foods 28

Making good use of healthy fats 30

Finding the right balance with protein 31

Looking at a Mediterranean meal makeover 32

Chapter 4: Shopping and Stocking Your Kitchen 33

Sampling Some Meal Options 33

Knowing Where to Shop 36

Shopping local, no matter where you live 36

Taking advantage of local farmers' markets 37

Getting involved with your local CSA 38

Discovering hidden food spots 38

Finding the Right Products 39

Buying produce 39

Seeking the perfect seafood 40

Purchasing beef, pork, and poultry 41

Checking out the dairy case (in moderation) 42

Exploring grains 42

Getting your caffeine fix 43

Purchasing Plenty of Mediterranean Staples 43

Loading up your pantry 43

Buying and storing nuts 44

Filling your refrigerator 45

Freezing for the future 45

Filling your countertop 46

Chapter 5: Creating Healthier, Flavorful Meals 47

Setting Yourself Up for Success 47

Scheduling time for cooking 48

Finding ways to create quick and easy meals 49

Making good use of batch cooking 50

Cooking with Oils 51

Understanding smoke points 51

Distinguishing among types of olive oils 52

Identifying the best oils for different dishes 53

Storing oils 54

Knowing how much to use 54

A Pinch of This and a Pinch of That: Using Herbs and Spices 55

Looking at the health benefits of herbs and spices 55

Storing fresh and dried herbs 56

Livening up food with herbs and spices 57

Including Whole Grains 58

Getting a handle on cooking times 58

Adding flavor to grains 59

Relying on Beans and Lentils 60

Preparing canned and dried beans and lentils 61

Finding cooking times for dried legumes 63

Cooking Meats for Better Health 63

**Chapter 6: Where t…