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Mediterranean Diet Cookbook For Dummies

Mediterranean Diet Cookbook For Dummies
by Meri Raffetto and Wendy Jo Peterson
For Dummies, 2011

The diet of Mediterraneans is credited by health professionals for lower rates of coronary artery disease, diabetes and fewer cancers among their population as compared to Americans.  Consuming lots of fruits and vegetables, legumes, olive oil, fish and poultry, nuts, cheese and yogurt, and red wine obviously has benefits, along with a less stressful and more active lifestyle.
Mediterranean Diet Cookbook For Dummies

While primarily a cookbook with 160 recipes inspired by Mediterranean cuisine, this book is also an introduction to the lifestyle of the region and how that influences food choices and meal planning.

Losing Weight

The Mediterranean diet is not a diet, per se, but a way of life, a way of eating.

"It's a series of healthy lifestyle choices that can get you to your weight loss goal while you eat delicious, flavorful foods and get out and enjoy life," the authors explain.

The lifestyle changes include exercising regularly, eating more slowly, avoiding stress, eating smaller portions, and consuming primarily fruits, vegetables and grains.

Eat Plants First

The crux of the Mediterranean diet is that it's plant-based rather than meat-based.

"Fruits and vegetables are the main components of this push: you want to have five to nine servings of fruits and vegetables each day,"  Raffetto and Peterson explain. "Hitting that number may be a simple change for some people, but it may be a bigger challenge for others."

The authors offer the following ten tips, along with detailed examples, for getting more plant-based foods in your diet:

1. Keep sliced vegetables on hand
2. Include a fruit ot vegetable with every eal
3. Keep a fruit bowl on your counter
4. Add fruit to your cereals
5. Dress up your salad
6. Sneak veggies and herbs into your egg dishes
7. Punch up your pasta with fresh produce
8. Start off with a little vegetable soup
9. Supercharge soups and stews with whole grains
10. Add beans to everything

Mediterranean Diet


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