Mcdonnell - Mediterranean Diet: The Mediterranean Diet for Beginners: 110 Delicious Recipes and The Complete Guide to Going Mediterranean

If we take an in-depth look at the Mediterranean diet, its not really a diet per se, as in the sense of being a weight-loss toolits more of a lifestyle and a culinary tradition for the people of the Mediterranean region. Its main focus is on whole grains, fresh fruit and vegetables, seafood, nuts, olive oil, and a glass of wine every now and then.

The Mediterranean diet is part of a culture that appreciates the freshest ingredients, prepared in a simple but tasty way and shared with friends and family in a laid-back environment.

Most of us understand the importance of eating a clean and well-balanced diet for improved health and better quality of life, but very few of us actually put this into practice. With most of us spending a greater percentage of our days at work, we tend to opt for fast and easy options when it comes to the food we eat. In fact, in many cases fast food, frozen dinners from food stores, and processed foods are our first options.

Over the years, people across the globe have stopped eating seasonal foods because we can now access all kinds of food, all year round. Whats more, cooking meals from scratch seems to be an unnecessary hassle, considering our overburdened schedules and the time it takes to make a good meal.

As a result, we are eating foods that are made in a plant instead of food that grows as a plant. Our diets are characterized by over-processed foods, unhealthy fats, truckloads of sugar, and lots and lots of artificial ingredients, the names of which most of us cant even pronounce.

Perhaps one of the greatest attributes of the Mediterranean diet is the fact that it is very simple and straightforward. You dont need to be a celebrity chef to make the tastiest meals, as you will find out in our recipes section. Eat less red meat and instead eat more fishespecially fatty fish that are rich in omega-3 fatty acidscook with extra virgin olive oil, and eat fresh fruit, vegetables, whole grains and nuts several times a day.

Unlike many popular diets, many of which are fads, the Mediterranean diet encourages consumption of healthy fats from olive oil, fish, avocado, nuts and seeds. Additionally, the occasional glass of red wine can help lower your risk of cardiovascular disease.

For a quick round-up of the Mediterranean diet:

• Eat a plant-centered diet

You should build your meals around fresh and organic fruits, vegetables, legumes, nuts and beans. These whole foods will provide your body with top-grade nutrition in the form of fiber-rich complex carbs that are slow digesting, as well as antioxidants, vitamins, and phytochemicals.

Additionally, these foods will keep you full longer, due to their high fiber content, and thus will help keep you from snacking on unhealthy food, while providing you with disease-fighting nutrition at the same time.

• Only eat whole grains

Avoid refined grain products such as white rice and bleached white flour, which have been stripped of most of their healthful nutrients. Instead, go for whole grain products such as oats, brown rice, whole wheat, bulgur, farro, barley, quinoa, millet corn, and so on. Whole grains are higher in fiber, minerals and vitamins.

• Eat fish or shellfish at least two times in a week

Fish and shellfish are very low in saturated fat, and they provide your body with essential omega-3 fatty acids. Popular fish and shellfish in the Mediterranean diet include: clams, anchovies, salmon, mussels, bream, octopus, sardines, shrimp, herring, crab, squid, tuna and sea bass.

However, make sure you only source wild-caught fish, to avoid the mercury contamination common in farmed fish.

• Eat small portions of red meat every once in a while

Red meat is very high in saturated fat. While we include it in the Mediterranean diet for its health benefits, you should eat it in moderation.