Scientific evidence accumulated over decades validates the idea that a plant-based dietary pattern, such as the traditional Mediterranean way of eating, promotes health and plays an important role in risk reduction and prevention of several chronic diseases. One of the great advantages of the Mediterranean diet is that it can be easily adopted by other cultures because it is flexible and highly palatable. The Mediterranean Way of Eating: Evidence for Chronic Disease Prevention and Weight Management offers evidence-based information about an enjoyable, healthy way of eating that has stood the test of time, along with practical suggestions for incorporating the Mediterranean diet into your daily life.
The first part of the book provides a brief history of the Mediterranean region and its different dietary influences. It discusses shared and unique foods in the coastal regions, and recent influences of processed foods and fast foods. It also presents scientific information on critical nutrients (macronutrients, vitamins, minerals, phytochemicals, antioxidants, and fiber) in foods found in the Mediterranean diets, how they function in the body, and why they are essential to health. The authors review the major chronic diseases, including obesity, type 2 diabetes, cardiovascular diseases, and certain cancers, and examine how a Mediterranean-style diet may help reduce risk or prevent these diseases.
The second part of the book addresses the protective effects of foods and food components, discussing how Mediterranean diets may confer health benefits for reducing disease risk and managing weight. It examines the evidence-based health benefits for each of the food groups—such as fruits, vegetables, grains, fish, meat, dairy products, plus alcohol—along with suggestions for using the foods as part of a healthy diet. The last part of the book focuses on how to move toward a Mediterranean-style diet in your own life, eating at home or dining out, offering effective strategies for implementing the dietary changes.
What is a Mediterranean Diet? Common Components in Diverse Dietary Patterns Promote Health and Long Life
Dietary Patterns of the Mediterranean Nations: Then and Now
Critical Nutrients in Foods of Mediterranean Nations
Obesity and Type 2 Diabetes Mellitus
Cardiovascular Diseases and the Metabolic Syndrome
Diet-Related Cancers and Other Diseases
Introduction to the Health Benefits of Mediterranean-Style Dietary Patterns
High Consumption of Monounsaturated Fat and Low Consumption of Saturated Fat
High Consumption of Fruits, Vegetables, and Legumes
High Consumption of Whole Grains
Moderate Consumption of Nuts and Seeds
Moderate Consumption of Fish and Seafood
Low Consumption of Meats and Low-to-Moderate Consumption of Poultry and Eggs
Low Consumption of Milk and Moderate Consumption of Cheese and Yogurt
Moderate Consumption of Alcohol
High Consumption of Herbs, Spices, and Garlic
Moving Toward a Mediterranean-Style Diet in Your Own Life
Eat like a Mediterranean: Enjoy Your Food, Be Healthy, and Feel Good
Research and Other Articles on Mediterranean Diets
Appendix A: Fiber Content of Foods in Common Portions
Appendix B: Recipes
Appendix C: Books on Mediterranean Foods and Cooking
Appendix D: Websites
Appendix E: Glossary of Terms Used in Text
"… this is a timely book … Medical professionals, however, could benefit from its lengthy list of research and other articles about this diet."