The Mediterranean Way of Eating : Evidence for Chronic Disease Prevention and Weight Management

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. Front Cover 1 Contents 9 Foreword 17 Preface 19 Acknowledgments 21 About the Authors 23 Abbreviations and Acronyms 25 Chapter 1: What Is a Mediterranean Diet? : Common Components in Diverse Dietary Patterns Promote Health and Long Life 29 Chapter 2: Dietary Patterns of the Mediterranean Nations : Then and Now 39 Chapter 3: Critical Nutrients in Foods of Mediterranean Nations 55 Chapter 4: Obesity and Type 2 Diabetes Mellitus 73 Chapter 5: Cardiovascular Diseases and the Metabolic Syndrome 85 Chapter 6: Diet-­Related Cancers and Other Diseases 95 Chapter 7: Introduction to the Health Benefits of Mediterranean-­Style Dietary Patterns 111 Chapter 8: High Consumption of Monounsaturated Fat and Low Consumption of Saturated Fat 115 Chapter 9: High Consumption of Fruits, Vegetables, and Legumes 123 Chapter 10: High Consumption of Whole Grains 135 Chapter 11: Moderate Consumption of Nuts and Seeds 147 Chapter 12: Moderate Consumption of Fish and Seafood 155 Chapter 13: Low Consumption of Meats and Low-­to-­Moderate Consumption of Poultry and Eggs 163 Chapter 14: Low Consumption of Milk and Moderate Consumption of Cheese and Yogurt 173 Chapter 15: Moderate Consumption of Alcohol 179 Chapter 16: High Consumption of Herbs, Spices, and Garlic 185 Chapter 17: Moving toward a Mediterranean-­Style Diet in Your Own Life 191 Chapter 18: Eat Like a Mediterranean : Enjoy Your Food, Be Healthy, and Feel Good 201 Research and Other Articles on Mediterranean Diets 213 Appendix A: Fiber Content of Foods in Common Portions 233 Appendix B: Recipes 237 Appendix C: Books on Mediterranean Foods and Cooking 247 Appendix D: Websites 249 Appendix E: Glossary of Terms Used in Text 251 Back Cover 263 This book presents evidence-based research that validates the traditional Mediterranean way of eating with respect to health. It offers 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 daily life. The book addresses nutrients found in Mediterranean foods, how they function in the body, and why they are essential for optimal health. It highlights the Mediterranean diet's effectiveness in weight management and prevention and treatment of various chronic diseases. Mediterranean Dietary Patterns -- Protective Health Effects Of The Mediterranean-style Dietary Pattern -- Eating The Mediterranean Way. John J.b. Anderson And Marilyn C. Sparling. A Crc Title. Includes Bibliographical References (pages 187-206) And Index. Section 1. Mediterranean dietary patterns section 2. Protective health effects of the Mediterranean-style dietary pattern section 3. Eating the Mediterranean way.