What is the Mediterranean diet? The Mediterranean diet is based on the diets of people from Crete, Greece, and Southern Italy. The Mediterranean diet has become popular because individuals show a low rate of heart disease, chronic disease, and obesity. The Mediterranean diet profile focuses on whole grains, good fats (fish, olive oil, nuts etc.), vegetables, fruits, fish, and very low consumption of any non-fish meat. Along with food, the Mediterranean diet emphasizes the need to spend time eating with family and physical activity. How It Works: The Mediterranean diet is a primarily plant-based eating plan that includes a daily intake of whole grains, olive oil, fruits, vegetables, beans and other legumes, nuts, herbs, and spices. Other foods like animal proteins are eaten in smaller quantities, with the preferred animal protein being fish and seafood. Although the pyramid shape suggests the proportion of foods to eat (e.g., eat more fruits and vegetables and fewer dairy foods), it does not specify portion sizes or specific amounts. It is up to the individual to decide exactly how much food to eat at each meal, as this will vary by physical activity and body size. There are additional points that make this eating plan unique: An emphasis on healthy fats. Olive oil is recommended as the primary added fat, replacing other oils and fats (butter, margarine). Other foods naturally containing healthful fats are highlighted, such as avocados, nuts, and oily fish like salmon and sardines; among these, walnuts and fish are high in omega-3 fatty acids. Choosing fish as the preferred animal protein at least twice weekly and other animal proteins of poultry, eggs, and dairy (cheese or yogurt) in smaller portions either daily or a few times a week. Red meat is limited to a few times per month. Choosing water as the main daily beverage, but allowing a moderate intake of wine with meals, about one to two glasses a day for men and one glass a day for women. Stressing daily physical activity through enjoyable activities. This book includes: What is the Mediterranean diet and How it works Breakfast recipes Lunch recipes Dinner recipes Snacks recipes Side dishes recipes Dessert recipes Seafood recipes Pasta recipes Vegan recipes 30 days meal plan Mediterranean Shopping list …And much more! Choosing to incorporate the Mediterranean diet into your lifestyle will prove a decision you won’t regret. You’ll be able to enjoy a wide variety of delicious and nutritious foods. Not