Mediterranean Diet In a Day For Dummies^®

Mediterranean Diet In A Day For Dummies®

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Copyright © 2013 by John Wiley & Sons, Inc., Hoboken, New Jersey

Published by John Wiley & Sons, Inc., Hoboken, New Jersey

Copyright © 2013 by John Wiley & Sons, Inc., Hoboken, New Jersey

Published simultaneously in Canada

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ISBN 978-1-118-71536-9 (ebk); ISBN 978-1-118-71537-6 (ebk); ISBN 978-1-118-71538-3 (ebk)

Manufactured in the United States of America

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Introduction

Research has shown that people who live in various regions of the Mediterranean coast have less heart disease and better longevity than the rest of us. Results of a study of more than 7,000 people in Spain, published on the New England Journal of Medicine’s website in February 2013, indicate that 30 percent of heart attacks, strokes, and heart disease–related deaths are preventable among people at high risk. How? By eating the key components of a Mediterranean diet: olive oil, nuts, fish, beans, and lots of fruits and vegetables. (Drinking a glass of wine with a meal got the thumbs up as well!) In this book, we share some details of these eating habits and how they affect your health and well-being.

We know that changing habits isn’t always easy. Altering eating habits can be especially challenging because doing so requires slowing down a bit, which is at odds with many people’s busy lifestyles. Our goal here is to show you that implementing a Mediterranean diet can be simple and flavorful. You don’t have to follow a strict dietary plan or omit any foods; in fact, the Mediterranean diet is more about adding than taking away. This book is here to help you make small changes so you can find more balance in your life — starting today!

What You Can Do In A Day

We don’t expect you to change your eating habits in an instant. However, we do think you’ll find the advice in this book easy to incorporate into your meal and snack choices right away. (Used to snacking on chips or cookies every evening? Try some walnuts or hazelnuts instead. Easy!) You may need more time to adjust what you stock in your pantry and the types of meals you prepare (or to get into the mindset of preparing a meal for yourself if you’re used to eating out). But whether you’re eating dinner at home or at a restaurant tonight, you can immediately start making choices that incorporate some of the advice you read here.

Foolish Assumptions

When writing this book, we made a few assumptions about you, our dear reader:

You’re looking for meal-planning tips that will help you succeed with your health and weight-loss goals.

You’re looking for ways to get more vitamins, minerals, and antioxidants into your diet.

You’re used to the standard American way of eating and wonder whether anything associated with the word “diet” can be yummy and satisfying.

You’ve seen the recent media buzz around the Mediterranean Diet and want to know what it’s all about.

Icons Used in This Book

Throughout this book you’ll notice small graphics in the margins, called icons. These symbols are meant to draw your attention to particular ideas.

Even if you forget everything else in this book, remember the paragraphs marked with this icon. They help you make good choices and stay on track with your health goals.

This helpful icon marks important information that can save you time and energy, so make sure you don’t overlook it.

Watch out for this icon; it warns you about potential problems and common pitfalls of implementing a Mediterranean diet into your lifestyle.

Take a break from the text for a quick exercise designed to help you get a better grasp of eating the Mediterranean way. This icon shows you what to do.

When you see this icon, head to this book's companion website at www.dummies.com/inaday/mediterraneandiet. Online, you'll find information that supplements the topics that we cover in this book.