the MEDITERRANEAN DIET

One of the PREMIER websites for health information is WebMD. I extracted some of their recommendations concerning the Mediterranean Diet. Maintaining a healthy diet should not be torture. For me, this diet has all my favorite things and is easy. There is a difference between American Pizza and the kind they make in countries around the Mediterranean...Italy for example. They do not have an inch of melted cheese on top. Their pizza is made of dough, olive oil, tomato sauce and some parmesan. And DON"T FORGET to have that glass of Red Wine... it's doctor's orders.

The Traditional Mediterranean Diet calls for:

• Eating a variety of fruits and vegetables each day, such as grapes, blueberries, tomatoes, broccoli, peppers, figs, olives, spinach, eggplant, beans, lentils, and chickpeas.

• Eating a variety of whole-grain foods each day, such as oats, brown rice, and whole wheat bread, pasta, and couscous.

• Choosing healthy (unsaturated) fats, such as olive oil and certain nut or seed oils like canola, soybean, and flaxseed. About 35% to 40% of daily calories can come from fat, mainly from unsaturated fats.

• Limiting unhealthy (saturated) fats, such as butter, palm oil, and coconut oil. And limit fats found in animal products, such as meat and dairy products made with whole milk.

• Eating mostly vegetarian meals that include whole grains, beans, lentils, and vegetables.

• Eating fish at least 2 times a week, such as tuna, salmon, mackerel, lake trout, herring, or sardines.

• Eating moderate amounts of low-fat dairy products each day or weekly, such as milk, cheese, or yogurt.

• Eating moderate amounts of poultry and eggs every 2 days or weekly.

• Limiting red meat to only a few times a month in very small amounts. For example, a serving of meat is 3 ounces. This is about the size of a deck of cards.

Limiting sweets and desserts to only a few times a week. This includes sugar-sweetened drinks like soda.

The Mediterranean diet may also include red wine with your meal-1 glass each day for women, and up to 2 glasses a day for men.

Tips for changing your diet

Here are some things you can do to switch from a traditional Western-style diet to a more Mediterranean way of eating.

• Dip bread in a mix of olive oil and fresh herbs instead of using butter.

• Add avocado slices to your sandwich instead of bacon.

• Have fish for lunch or dinner instead of red meat. Brush it with olive oil, and broil or grill it.

• Sprinkle your salad with seeds or nuts instead of cheese.

• Cook with olive or canola oil instead of butter or oils that are high in saturated fat.

• Choose whole-grain bread, pasta, rice, and flour instead of foods made with white flour.

• Add ground flaxseed to cereal, low-fat yogurt, and soups.

• Cut back on meat in meals. Instead of having pasta with meat sauce, try pasta tossed with olive oil and topped with pine nuts and a sprinkle of Parmesan cheese.

• Switch from 2% milk or whole milk to 1% or fat-free milk.

• Dip raw vegetables in a vinaigrette dressing or hummus instead of dips made from mayonnaise or sour cream.

• Have a piece of fruit for dessert instead of a piece of cake. Try baked apples, or have some dried fruit.

• Use herbs and spices instead of salt to add flavor to foods.

A dietitian can help you make these and other changes to your diet. You can find information about the Mediterranean diet, recipes, and sample menus online and in cookbooks or videos.

Staying active

The Mediterranean diet isn’t just about eating healthy foods. It’s also about being active. So try to get at least 2½ hours of moderate aerobic activity a week. It's fine to do blocks of 10 minutes or more throughout your day and week.

Choose exercises that make your heart beat faster and make you breathe harder. For example, go for a swim or a brisk walk or bike ride. You can also get some aerobic activity in your daily routine. Vacuuming, housework, gardening, and yard work can all be aerobic.