Mediterranean Diet for Dummies

Biographical Note:

Rachel Berman, RD, is a registered dietitian and award-winning, national nutrition expert. She has helped thousands of people with nutrition and wellness and is the author of Boosting Your Metabolism For Dummies.

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

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.