{"appState":{"pageLoadApiCallsStatus":true},"categoryState":{"relatedCategories":{"headers":{"timestamp":"2023-02-01T16:01:07+00:00"},"categoryId":33875,"data":{"title":"Mediterranean Diet Recipes","slug":"mediterranean-diet-recipes","image":{"src":null,"width":0,"height":0},"breadcrumbs":[{"name":"Home, Auto, & Hobbies","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33809"},"slug":"home-auto-hobbies","categoryId":33809},{"name":"Food & Drink","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33839"},"slug":"food-drink","categoryId":33839},{"name":"Recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33859"},"slug":"recipes","categoryId":33859},{"name":"Mediterranean Diet Recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33875"},"slug":"mediterranean-diet-recipes","categoryId":33875}],"parentCategory":{"categoryId":33859,"title":"Recipes","slug":"recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33859"}},"childCategories":[],"description":"Get a taste of the Mediterranean every day, and keep cancer and heart disease at bay. We explain the diet and show you how to make the switch easy.","relatedArticles":{"self":"https://dummies-api.dummies.com/v2/articles?category=33875&offset=0&size=5"},"hasArticle":true,"hasBook":true,"articleCount":133,"bookCount":3},"_links":{"self":"https://dummies-api.dummies.com/v2/categories/33875"}},"relatedCategoriesLoadedStatus":"success"},"listState":{"list":{"count":10,"total":133,"items":[{"headers":{"creationTime":"2016-03-27T11:53:23+00:00","modifiedTime":"2022-08-25T17:19:53+00:00","timestamp":"2022-09-14T18:19:56+00:00"},"data":{"breadcrumbs":[{"name":"Home, Auto, & Hobbies","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33809"},"slug":"home-auto-hobbies","categoryId":33809},{"name":"Food & Drink","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33839"},"slug":"food-drink","categoryId":33839},{"name":"Recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33859"},"slug":"recipes","categoryId":33859},{"name":"Mediterranean Diet Recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33875"},"slug":"mediterranean-diet-recipes","categoryId":33875}],"title":"Lunch or Dinner Entrees on the Mediterranean Diet","strippedTitle":"lunch or dinner entrees on the mediterranean diet","slug":"lunch-or-dinner-entrees-on-the-mediterranean-diet","canonicalUrl":"","seo":{"metaDescription":"Check out these excellent Mediterranean diet recipes that help you reduce your intake of meat and increase plant-based proteins.","noIndex":0,"noFollow":0},"content":"Eating a plant-based diet is one of the fundamentals of Mediterranean cuisine and one of the major reasons for the health benefits found in the Mediterranean diet. Many regions in the Mediterranean enjoy pasta as well, but it’s the crown jewel of Italian cooking in particular. Adding vegetables to pasta is a no-brainer.\r\n\r\nThe bottom line is simple: The more nutrients you eat from your foods, the better health you experience. Part of the goal with eating the Mediterranean way is to decrease animal protein and increase plant-based proteins.","description":"Eating a plant-based diet is one of the fundamentals of Mediterranean cuisine and one of the major reasons for the health benefits found in the Mediterranean diet. Many regions in the Mediterranean enjoy pasta as well, but it’s the crown jewel of Italian cooking in particular. Adding vegetables to pasta is a no-brainer.\r\n\r\nThe bottom line is simple: The more nutrients you eat from your foods, the better health you experience. Part of the goal with eating the Mediterranean way is to decrease animal protein and increase plant-based proteins.","blurb":"","authors":[{"authorId":9724,"name":"Meri Raffetto","slug":"meri-raffetto","description":" <p><b>Meri Raffetto, RDN,</b> founded Real Living Nutrition Services (reallivingnutrition.com), which pro- vides one of the only interactive online weight-loss and wellness programs.</p> <p><b>Wendy Jo Peterson MS, RDN,</b> enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa College.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9724"}},{"authorId":9460,"name":"Wendy Jo Peterson","slug":"wendy-jo-peterson","description":" <p><b>Meri Raffetto, RDN,</b> founded Real Living Nutrition Services (reallivingnutrition.com), which pro- vides one of the only interactive online weight-loss and wellness programs.</p> <p><b>Wendy Jo Peterson MS, RDN,</b> enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa College.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9460"}}],"primaryCategoryTaxonomy":{"categoryId":33875,"title":"Mediterranean Diet Recipes","slug":"mediterranean-diet-recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33875"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[],"fromCategory":[{"articleId":288517,"title":"Mediterranean Lifestyle For Dummies Cheat Sheet","slug":"mediterranean-lifestyle-for-dummies-cheat-sheet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/288517"}},{"articleId":246903,"title":"Enjoying a Great Steak on the Mediterranean Diet","slug":"enjoying-great-steak-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246903"}},{"articleId":246900,"title":"Easy Ways to Incorporate Seafood into Your Mediterranean Diet","slug":"easy-ways-incorporate-seafood-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246900"}},{"articleId":246896,"title":"Add Spring Vegetables to Your Mediterranean Diet","slug":"add-spring-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246896"}},{"articleId":246892,"title":"Include Hearty Winter Vegetables in Your Mediterranean Diet","slug":"include-hearty-winter-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246892"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":0,"slug":null,"isbn":null,"categoryList":null,"amazon":null,"image":null,"title":null,"testBankPinActivationLink":null,"bookOutOfPrint":false,"authorsInfo":null,"authors":null,"_links":null},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;home-auto-hobbies&quot;,&quot;food-drink&quot;,&quot;recipes&quot;,&quot;mediterranean-diet-recipes&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[null]}]\" id=\"du-slot-63221b4cf177e\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;home-auto-hobbies&quot;,&quot;food-drink&quot;,&quot;recipes&quot;,&quot;mediterranean-diet-recipes&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[null]}]\" id=\"du-slot-63221b4cf200b\"></div></div>"},"articleType":{"articleType":"Step by Step","articleList":null,"content":[{"title":"Mediterranean Lentil Salad","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/362025.image0.jpg","width":535,"height":353},"content":"<p>Eating ample amounts of fruits and vegetables isn’t the only way to incorporate plant foods; people who live on the Mediterranean coast also consume a good amount of legumes, otherwise known as lentils and beans, which are chock-full of fiber, vitamins, and minerals and are a good source of protein. (They also contain trace amounts of fats.)</p>\n<p><a href=\"https://www.dummies.com/article/home-auto-hobbies/food-drink/recipes/mediterranean-diet-recipes/mediterranean-diet-recipe-mediterranean-lentil-salad-169107/\" target=\"_blank\" rel=\"noopener\">Mediterranean Lentil Salad Recipe</a></p>\n"},{"title":"Vegetarian Lasagne","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/362026.image1.jpg","width":535,"height":356},"content":"<p>Residents of the Mediterranean often eat pasta as a side dish with simple sauces and fresh vegetables, herbs, and spices. You can also find vegetarian pastas as main entrees, often with cheese and beans for protein.</p>\n<p><a href=\"https://www.dummies.com/article/home-auto-hobbies/food-drink/recipes/mediterranean-diet-recipes/mediterranean-diet-recipe-vegetarian-lasagne-169153/\" target=\"_blank\" rel=\"noopener\">Vegetarian Lasagne Recipe</a></p>\n"},{"title":"Margherita Pizza","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/362027.image2.jpg","width":535,"height":400},"content":"<p>Every culture has its version of fast food. However, Mediterranean fast food isn’t about greasy drive-through restaurants; it’s quick, easy-to-pull-together foods. Pizzas, pitas, gyros, and sandwiches are all popular forms of quick meals on the Mediterranean coast.</p>\n<p>Use the Pizza Dough recipe and add your own flavorful toppings. Remember, though, to use a whisper of sauce or olive oil on your crust and just a sprinkle of cheese. Let the flavor of the dough, fresh vegetables, and lean meats you choose really come through.</p>\n<p><a href=\"https://www.dummies.com/article/home-auto-hobbies/food-drink/recipes/mediterranean-diet-recipes/mediterranean-diet-recipes-pizza-dough-and-margherita-pizza-169152/\" target=\"_blank\" rel=\"noopener\">Margherita Pizza Recipe</a></p>\n"},{"title":"Grilled Chicken and Roasted Pepper Panini","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/362028.image3.jpg","width":535,"height":356},"content":"<p>Italians in particular love their bread, and you see it used in many different ways throughout their cooking. <i>Paninis</i> are a popular style of Italian sandwich that involves smashing the final sandwich between hot irons similar to a waffle iron. Of course, big crusty bread topped with local favorites like vegetables and seafood is another common choice.</p>\n<p>So throw out those boring old peanut butter and jelly sandwiches and try a Mediterranean-inspired twist.</p>\n<p><a href=\"https://www.dummies.com/article/home-auto-hobbies/food-drink/recipes/mediterranean-diet-recipes/mediterranean-diet-recipe-grilled-chicken-and-roasted-pepper-panini-169151/\" target=\"_blank\" rel=\"noopener\">Grilled Chicken and Roasted Pepper Panini Recipe</a></p>\n"},{"title":"Mussels with Tomatoes and Basil","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/362029.image4.jpg","width":515,"height":400},"content":"<p>If you love seafood, shellfish is probably at the top of your list. The Mediterranean Diet embraces all sorts of seafood. The good news is you don’t have to eat out. Many shellfish recipes are easy to make from your own kitchen, where you can control the amount of oil or butter that&#8217;s added.</p>\n<p><a href=\"https://www.dummies.com/article/home-auto-hobbies/food-drink/recipes/mediterranean-diet-recipes/mediterranean-diet-recipe-mussels-with-tomatoes-and-basil-169156/\" target=\"_blank\" rel=\"noopener\">Mussels with Tomatoes and Basil Recipe</a></p>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":"Five years","lifeExpectancySetFrom":"2022-08-19T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":204779},{"headers":{"creationTime":"2017-11-15T04:12:20+00:00","modifiedTime":"2022-08-19T18:05:33+00:00","timestamp":"2022-09-14T18:19:56+00:00"},"data":{"breadcrumbs":[{"name":"Home, Auto, & Hobbies","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33809"},"slug":"home-auto-hobbies","categoryId":33809},{"name":"Food & Drink","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33839"},"slug":"food-drink","categoryId":33839},{"name":"Recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33859"},"slug":"recipes","categoryId":33859},{"name":"Mediterranean Diet Recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33875"},"slug":"mediterranean-diet-recipes","categoryId":33875}],"title":"Picking the Best Lentils for Your Mediterranean Diet Dish","strippedTitle":"picking the best lentils for your mediterranean diet dish","slug":"picking-best-lentils-mediterranean-diet-dish","canonicalUrl":"","seo":{"metaDescription":"Lentils are an important part of the Mediterranean diet. Learn about the different types of lentils and their qualities.","noIndex":0,"noFollow":0},"content":"Eating a plant-based diet is one of the fundamentals of Mediterranean cuisine and one of the major reasons for the health benefits found in the Mediterranean diet. <em>Lentils</em> are small, round legumes that make a healthy choice for any meal. They're a great source of plant-based protein, fiber, and vitamins and minerals such as folate and iron.\r\n\r\nLentils are great to cook with because they take on flavors well from other ingredients such as herbs, spices, or broths. If you look hard enough, you can find a variety of different types of lentils, all with their own unique flavor, color, and texture. Some types are better for soups, while others are great as a stand-alone side dish.\r\n\r\nUse this guide to help you select the perfect type of lentil for your next dish:\r\n<ul>\r\n \t<li><em>Brown lentils</em> are the most common type of lentil found in major grocery stores. They range in color from light brown to dark black and have an earthy, nutty flavor. Brown lentils can turn soft quickly if you don't watch your cooking time. The mild flavor works well for many dishes, such as soups and salads, and these lentils are also good for purees because they're easily mashed.</li>\r\n \t<li><em>Green lentils</em> are often glossy-looking, with a pale green/brown mix of colors. They have a strong flavor and take a little longer to cook than other lentils. The plus about green lentils, other than their taste, is the fact that they retain their texture and shape well, making them perfect for side salads.</li>\r\n \t<li><em>Red lentils</em> range from gold to red and have a sweet, nutty flavor. Like brown lentils, they run the risk of turning mushy from overcooking. You see red lentils most often in Indian dal or curry dishes. Red lentils are also fabulous in soups.</li>\r\n</ul>","description":"Eating a plant-based diet is one of the fundamentals of Mediterranean cuisine and one of the major reasons for the health benefits found in the Mediterranean diet. <em>Lentils</em> are small, round legumes that make a healthy choice for any meal. They're a great source of plant-based protein, fiber, and vitamins and minerals such as folate and iron.\r\n\r\nLentils are great to cook with because they take on flavors well from other ingredients such as herbs, spices, or broths. If you look hard enough, you can find a variety of different types of lentils, all with their own unique flavor, color, and texture. Some types are better for soups, while others are great as a stand-alone side dish.\r\n\r\nUse this guide to help you select the perfect type of lentil for your next dish:\r\n<ul>\r\n \t<li><em>Brown lentils</em> are the most common type of lentil found in major grocery stores. They range in color from light brown to dark black and have an earthy, nutty flavor. Brown lentils can turn soft quickly if you don't watch your cooking time. The mild flavor works well for many dishes, such as soups and salads, and these lentils are also good for purees because they're easily mashed.</li>\r\n \t<li><em>Green lentils</em> are often glossy-looking, with a pale green/brown mix of colors. They have a strong flavor and take a little longer to cook than other lentils. The plus about green lentils, other than their taste, is the fact that they retain their texture and shape well, making them perfect for side salads.</li>\r\n \t<li><em>Red lentils</em> range from gold to red and have a sweet, nutty flavor. Like brown lentils, they run the risk of turning mushy from overcooking. You see red lentils most often in Indian dal or curry dishes. Red lentils are also fabulous in soups.</li>\r\n</ul>","blurb":"","authors":[{"authorId":9724,"name":"Meri Raffetto","slug":"meri-raffetto","description":" <p><b>Meri Raffetto, RDN,</b> founded Real Living Nutrition Services (reallivingnutrition.com), which pro- vides one of the only interactive online weight-loss and wellness programs.</p> <p><b>Wendy Jo Peterson MS, RDN,</b> enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa College.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9724"}},{"authorId":9460,"name":"Wendy Jo Peterson","slug":"wendy-jo-peterson","description":" <p><b>Meri Raffetto, RDN,</b> founded Real Living Nutrition Services (reallivingnutrition.com), which pro- vides one of the only interactive online weight-loss and wellness programs.</p> <p><b>Wendy Jo Peterson MS, RDN,</b> enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa College.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9460"}}],"primaryCategoryTaxonomy":{"categoryId":33875,"title":"Mediterranean Diet Recipes","slug":"mediterranean-diet-recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33875"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[{"articleId":246903,"title":"Enjoying a Great Steak on the Mediterranean Diet","slug":"enjoying-great-steak-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246903"}},{"articleId":246900,"title":"Easy Ways to Incorporate Seafood into Your Mediterranean 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Diet","slug":"introduce-favorite-fall-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246888"}}],"fromCategory":[{"articleId":288517,"title":"Mediterranean Lifestyle For Dummies Cheat Sheet","slug":"mediterranean-lifestyle-for-dummies-cheat-sheet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/288517"}},{"articleId":246903,"title":"Enjoying a Great Steak on the Mediterranean Diet","slug":"enjoying-great-steak-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246903"}},{"articleId":246900,"title":"Easy Ways to Incorporate Seafood into Your Mediterranean 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Diet Cookbook For Dummies, 3rd Edition","testBankPinActivationLink":"","bookOutOfPrint":true,"authorsInfo":"<p><b><b data-author-id=\"9724\">Meri Raffetto</b>, RDN,</b> founded Real Living Nutrition Services (reallivingnutrition.com), which pro- vides one of the only interactive online weight-loss and wellness programs.</p> <p><b>Wendy Jo Peterson MS, RDN,</b> enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa College.</p> <p><b>Meri Raffetto, RDN,</b> founded Real Living Nutrition Services (reallivingnutrition.com), which pro- vides one of the only interactive online weight-loss and wellness programs.</p> <p><b><b data-author-id=\"9460\">Wendy Jo Peterson</b> MS, RDN,</b> enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa College.</p>","authors":[{"authorId":9724,"name":"Meri Raffetto","slug":"meri-raffetto","description":" 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The good news is that the diet is just one of the <em>many</em> lifestyle factors that can significantly improve your health. By increasing physical activity, getting better sleep, socializing, and engaging in meaningful regular activities, in addition to getting the proper nutrition, diseases can be not only treated but prevented in the first place.</p>\n<p>Preventing illness is the goal of the Mediterranean lifestyle. Of course, if someone is already sick or dealing with chronic illness, following this millennia-old lifestyle can be very beneficial as well. Following a Mediterranean lifestyle has been known to:</p>\n<ul>\n<li>Reduce your risk of heart disease by 47 percent</li>\n<li>Reduce the incidence and symptoms of neurogenerative diseases like Parkinson’s and Alzheimer’s diseases</li>\n<li>Increase longevity</li>\n<li>Prevent cancer and tumor growth</li>\n<li>Reduce the risk of death from heart disease and cancer</li>\n<li>Prevent and reverse diabetes, hypertension, ADHD, and obesity</li>\n<li>Prevent and reduce inflammation, which is at the base of much illness</li>\n<li>Help people lose weight and maintain a healthy weight</li>\n</ul>\n<p>If you follow the Mediterranean lifestyle, you can gain better overall health and increased, better-quality performance. As a society, when more people follow a Mediterranean lifestyle, healthcare costs are reduced. As an individual, you save money by staying healthy and avoiding large medical bills in the future. From a family budget standpoint, in addition to preventing illness and saving on healthcare, many of the daily activities promoted in the Mediterranean lifestyle are fun, inexpensive ways to pass down traditions to future generations. What’s most attractive about the Mediterranean lifestyle is that, by following it, people can enjoy themselves well into the latter parts of their lives and be more productive and active much later in life.</p>\n"},{"title":"Understanding the Mediterranean approach to food","thumb":null,"image":null,"content":"<p>Long before you begin cooking, pick a restaurant, or start to eat, if you want to truly live with both pleasure and health in mind, you should adopt the Mediterranean approach to food. Different cultures think about food differently. In the United States, for example, people trying to lose weight often say, “I can’t even look at food” or “I’m on a diet — I can’t even think about food.” Many foods are labeled “bad,” and thinking of it too much makes you a glutton.</p>\n<p>In the Mediterranean region, people view and treat food as their greatest ally in maintain optimal health. They’re grateful for their food and feel blessed to have it. They enjoy food to its fullest with an “everything in moderation” approach. Food is also used as culinary medicine. As soon as someone has a medical symptom, they’re automatically “prescribed” a dried herb, type of food, or a spice by a friend or family member in order to make them feel better. In the traditional culture, whole food groups were never completely cut out the way they are in the United States today. Instead, people abstained from certain foods during fasting periods and when they weren’t in season, but then they enjoyed them again later on.</p>\n<p>People in the region are willing to pay more money for top-quality local food, especially if it comes from producers they know. Because the body craves the nutrients of fresh, local, seasonal produce, taking the time to procure the best of it will set you up for success. In addition, the act of growing foods yourself and cooking at home are two other healthful techniques that are praised in the Mediterranean region. Hospitality is paramount in each of the region’s countries as well, which means that people enjoy offering generous amounts of the best foods that they can afford to their guests. Food is, after all, meant for sharing, and eating communally is the foundation of Mediterranean eating.</p>\n"},{"title":"Facts to know before starting the Mediterranean diet","thumb":null,"image":null,"content":"<p>In order to fully benefit from the Mediterranean diet, consider all the lifestyle-based concepts that are prevalent there. By taking a positive attitude toward food, you’ll be able to understand the important role that it plays in the Mediterranean lifestyle. Throughout the region, food is viewed not only as a traditional medicinal, but also as a form of artistic expression, a social activity, a cultural relic, and most of all, an important symbol of hospitality. Making the mental shift to valuing the preparation and enjoyment of natural, whole foods, getting regular physical activity, and making a commitment to enjoy foods in community whenever possible is important. The Mediterranean diet offers great-tasting food with rich traditions attached to them. It pleases all ages and palates.</p>\n<p>Whether you want to reverse an illness that you’re already dealing with, or prevent yourself and your loved ones from getting sick, incorporating as many aspects of the Mediterranean lifestyle into your daily life as possible will guarantee results. A Mediterranean diet combined with physical activity, good amounts of sleep, and daily functionality will help you to achieve your mental and physical health goals. Incorporate the following concepts into your Mediterranean diet plan for maximum pleasure and health:</p>\n<ul>\n<li>Eat communally as often as possible or video-chat with a friend when you can’t eat with people in person.</li>\n<li>Get as much pleasurable physical activity as possible.</li>\n<li>Spend time outdoors every day. Aim for 30 minutes, but even 10 minutes helps.</li>\n<li>Get more natural vitamin D via the sun. Be sure to wear sunscreen if you’ll be out in the middle of the day.</li>\n<li>Don’t sweat the small stuff — take life lightly.</li>\n<li>Engage in activities that you enjoy as often as possible.</li>\n<li>Take a 10- to 20-minute nap every day if possible.</li>\n<li>Try to sleep 6 to 8 hours every night.</li>\n<li>Eat your largest meal (in terms of size and calories) at lunch.</li>\n<li>Look for as many opportunities to laugh as possible.</li>\n<li>Foster close personal friendships.</li>\n<li>Plan your meals around produce. Aim for 5 to 12 servings of fresh produce a day.</li>\n<li>Use good-quality extra-virgin olive oil as your fat of choice. Good-quality extra-virgin olive oil is low in acidity and high in <em>phenols,</em> which are strong antioxidants and radical scavengers that help rid the body of harmful oxidants, which can damage cells.</li>\n<li>Get as much fresh air as possible and treat your eyes to the blues and greens in nature.</li>\n<li>Search for the meaning in life.</li>\n<li>Participate in intermittent fasting (with your doctor’s permission).</li>\n<li>Eat the rainbow — enjoy different types and colors of produce daily.</li>\n<li>Look on the bright side — the more comfortable with your life you are, the happier you’ll be.</li>\n</ul>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":"Five years","lifeExpectancySetFrom":"2021-09-22T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":288517},{"headers":{"creationTime":"2016-03-27T16:53:13+00:00","modifiedTime":"2022-04-13T19:32:34+00:00","timestamp":"2022-09-14T18:19:37+00:00"},"data":{"breadcrumbs":[{"name":"Home, Auto, & Hobbies","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33809"},"slug":"home-auto-hobbies","categoryId":33809},{"name":"Food & Drink","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33839"},"slug":"food-drink","categoryId":33839},{"name":"Recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33859"},"slug":"recipes","categoryId":33859},{"name":"Mediterranean Diet Recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33875"},"slug":"mediterranean-diet-recipes","categoryId":33875}],"title":"Mediterranean Diet Cookbook For Dummies Cheat Sheet","strippedTitle":"mediterranean diet cookbook for dummies cheat sheet","slug":"mediterranean-diet-cookbook-dummies-cheat-sheet","canonicalUrl":"","seo":{"metaDescription":"Keep this Cheat Sheet handy for reference to Mediterranean diet principles, including ingredients and portion sizes","noIndex":0,"noFollow":0},"content":"Following a Mediterranean diet is a useful tool for overall health, weight management, and disease prevention. 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<p><b>Meri Raffetto, RDN,</b> founded Real Living Nutrition Services (reallivingnutrition.com), which pro- vides one of the only interactive online weight-loss and wellness programs.</p> <p><b>Wendy Jo Peterson MS, RDN,</b> enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa College.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9724"}},{"authorId":9460,"name":"Wendy Jo Peterson","slug":"wendy-jo-peterson","description":" <p><b>Meri Raffetto, RDN,</b> founded Real Living Nutrition Services (reallivingnutrition.com), which pro- vides one of the only interactive online weight-loss and wellness programs.</p> <p><b>Wendy Jo Peterson MS, RDN,</b> enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa College.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9460"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;home-auto-hobbies&quot;,&quot;food-drink&quot;,&quot;recipes&quot;,&quot;mediterranean-diet-recipes&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119850274&quot;]}]\" id=\"du-slot-63221b391936a\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = 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Diet","slug":"using-mediterranean-portion-sizes-in-your-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/186333"}},{"articleId":186358,"title":"Stocking Your Kitchen with Mediterranean Diet Staples","slug":"stocking-your-kitchen-with-mediterranean-diet-staples","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/186358"}}],"content":[{"title":"Following the eating principles of the Mediterranean diet","thumb":null,"image":null,"content":"<p>The Mediterranean diet includes some modern eating principles inspired by traditional diet patterns of certain Mediterranean regions around the 1960s.</p>\n<p>Following these Mediterranean diet principles may significantly reduce the risk of heart disease and cancer (though other, non-food lifestyle factors also come into play for the health benefits).</p>\n<p>The main food principles of a traditional Mediterranean diet include the following:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Eating five to nine servings of fruits and vegetables each day</p>\n</li>\n<li>\n<p class=\"first-para\">Enjoying fish or seafood several times a week</p>\n</li>\n<li>\n<p class=\"first-para\">Eating smaller portion sizes of beef, poultry, and grains</p>\n</li>\n<li>\n<p class=\"first-para\">Consuming less beef (eating it a couple of times per month rather than a couple of times per week)</p>\n</li>\n<li>\n<p class=\"first-para\">Incorporating beans and lentils with weekly meals</p>\n</li>\n<li>\n<p class=\"first-para\">Using healthy fats such as olive oil in place of butter and lard</p>\n</li>\n<li>\n<p class=\"first-para\">Enjoying nuts with meals and snacks</p>\n</li>\n</ul>\n"},{"title":"Using Mediterranean portion sizes in your diet","thumb":null,"image":null,"content":"<p>Eating appropriate portion sizes is essential when incorporating the Mediterranean diet into your daily life. Use these Mediterranean portion size estimates to help you make healthy choices and truly eat in tradition with the Mediterranean coast.</p>\n<p>The following list provides both traditional Mediterranean portion sizes and easy comparisons to help you eyeball your portions instead of painstakingly measuring them.</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">A 2- to 3-ounce portion of poultry, beef, fish, or pork is about the size of a deck of cards or slightly less. (If this portion seems ridiculously small to you, remember that meat is typically a side dish rather than main course in the Mediterranean.)</p>\n</li>\n<li>\n<p class=\"first-para\">A 1-ounce portion of cheese is the size of a domino.</p>\n</li>\n<li>\n<p class=\"first-para\">A medium piece of fruit is the size of a tennis ball.</p>\n</li>\n<li>\n<p class=\"first-para\">A cup of vegetables is the size of a baseball.</p>\n</li>\n<li>\n<p class=\"first-para\">A half cup of grains is about the size of the palm of your hand (unless you have gigantic hands).</p>\n</li>\n</ul>\n"},{"title":"Stocking your kitchen with Mediterranean diet staples","thumb":null,"image":null,"content":"<p>Keeping your kitchen stocked with staple Mediterranean ingredients helps you adhere to the Mediterranean diet lifestyle. When you can easily make food in your own kitchen, you&#8217;re less likely to fall off the Mediterranean wagon.</p>\n<p>Here is a good master grocery list of Mediterranean staples to get you started:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Breads</p>\n<ul class=\"level-two\">\n<li>\n<p class=\"first-para\">Whole-wheat sandwich bread</p>\n</li>\n<li>\n<p class=\"first-para\">Whole-wheat crusty loaves like French bread</p>\n</li>\n</ul>\n</li>\n<li>\n<p class=\"first-para\">Grains and Pasta</p>\n<ul class=\"level-two\">\n<li>\n<p class=\"first-para\">Cheese tortellini</p>\n</li>\n<li>\n<p class=\"first-para\">Bulgur wheat</p>\n</li>\n<li>\n<p class=\"first-para\">Favorite pastas, such as spaghetti, penne, or vermicelli</p>\n</li>\n<li>\n<p class=\"first-para\">Pearl barley</p>\n</li>\n<li>\n<p class=\"first-para\">Polenta</p>\n</li>\n</ul>\n</li>\n<li>\n<p class=\"first-para\">Dairy Case</p>\n<ul class=\"level-two\">\n<li>\n<p class=\"first-para\">Cheeses, such as mozzarella, provolone, Parmesan, and crumbled feta and goat cheese</p>\n</li>\n<li>\n<p class=\"first-para\">Lowfat cottage cheese</p>\n</li>\n<li>\n<p class=\"first-para\">Lowfat milk</p>\n</li>\n<li>\n<p class=\"first-para\">Lowfat yogurt</p>\n</li>\n</ul>\n</li>\n<li>\n<p class=\"first-para\">Fruit</p>\n<ul class=\"level-two\">\n<li>\n<p class=\"first-para\">Any fresh fruit</p>\n</li>\n<li>\n<p class=\"first-para\">Avocadoes</p>\n</li>\n<li>\n<p class=\"first-para\">Fresh or frozen berries with no sugar added</p>\n</li>\n<li>\n<p class=\"first-para\">Fruit canned in its own juice</p>\n</li>\n<li>\n<p class=\"first-para\">Olives</p>\n</li>\n</ul>\n</li>\n<li>\n<p class=\"first-para\">Vegetables and Herbs</p>\n<ul class=\"level-two\">\n<li>\n<p class=\"first-para\">Fresh, frozen, or canned veggies</p>\n</li>\n<li>\n<p class=\"first-para\">Fresh or dried herbs</p>\n</li>\n</ul>\n</li>\n<li>\n<p class=\"first-para\">Protein foods</p>\n<ul class=\"level-two\">\n<li>\n<p class=\"first-para\">Assorted nuts or nut butters (such as peanut butter)</p>\n</li>\n<li>\n<p class=\"first-para\">Chicken</p>\n</li>\n<li>\n<p class=\"first-para\">Dried or canned legumes</p>\n</li>\n<li>\n<p class=\"first-para\">Eggs</p>\n</li>\n<li>\n<p class=\"first-para\">Fish or seafood</p>\n</li>\n<li>\n<p class=\"first-para\">Lean beef</p>\n</li>\n<li>\n<p class=\"first-para\">Lean deli meats</p>\n</li>\n<li>\n<p class=\"first-para\">Pork</p>\n</li>\n<li>\n<p class=\"first-para\">Prosciutto</p>\n</li>\n</ul>\n</li>\n<li>\n<p class=\"first-para\">Fats</p>\n<ul class=\"level-two\">\n<li>\n<p class=\"first-para\">Olive oil for cooking</p>\n</li>\n<li>\n<p class=\"first-para\">High-quality or flavored extra-virgin olive oil for dipping</p>\n</li>\n</ul>\n</li>\n</ul>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":"Five years","lifeExpectancySetFrom":"2022-04-13T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":208502},{"headers":{"creationTime":"2016-03-27T16:48:58+00:00","modifiedTime":"2022-02-16T14:32:48+00:00","timestamp":"2022-09-14T18:19:08+00:00"},"data":{"breadcrumbs":[{"name":"Home, Auto, & Hobbies","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33809"},"slug":"home-auto-hobbies","categoryId":33809},{"name":"Food & Drink","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33839"},"slug":"food-drink","categoryId":33839},{"name":"Recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33859"},"slug":"recipes","categoryId":33859},{"name":"Mediterranean Diet Recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33875"},"slug":"mediterranean-diet-recipes","categoryId":33875}],"title":"Mediterranean Diet For Dummies Cheat Sheet","strippedTitle":"mediterranean diet for dummies cheat sheet","slug":"mediterranean-diet-for-dummies-cheat-sheet","canonicalUrl":"","seo":{"metaDescription":"This Cheat Sheet is a quick reference to the Mediterranean diet, including the key foods, serving sizes, and even how to pair red wines.","noIndex":0,"noFollow":0},"content":"Because of the health benefits associated with the Mediterranean diet and the recent studies that have highlighted the diet’s ability to reduce heart disease, decrease the risk of some cancers, prevent or mitigate the effects of diabetes, and more, many have embraced the Mediterranean diet’s key guidelines.\r\n\r\nAlthough this plant-based diet devotes the largest portion of a plate to fruits, vegetables, and whole grains, healthy fats, like those you get from olive oil and nuts, lean animal proteins, and red wine also take key roles.","description":"Because of the health benefits associated with the Mediterranean diet and the recent studies that have highlighted the diet’s ability to reduce heart disease, decrease the risk of some cancers, prevent or mitigate the effects of diabetes, and more, many have embraced the Mediterranean diet’s key guidelines.\r\n\r\nAlthough this plant-based diet devotes the largest portion of a plate to fruits, vegetables, and whole grains, healthy fats, like those you get from olive oil and nuts, lean animal proteins, and red wine also take key roles.","blurb":"","authors":[{"authorId":9317,"name":"Rachel Berman","slug":"rachel-berman","description":" <p><b>Rachel Berman</b>, RD, a nationally recognized nutrition expert, has helped thousands of clients lose weight and improve their health. She is the Director of Nutrition and an editor at About.com Health. As a contributor to numerous publications, and through appearances on various local and national radio and television health segments, she regularly shares her core philosophy of balance and moderation as well her passion about helping others develop a healthier relationship with food. Meri Raffetto, RD, LDN and Wendy Jo Peterson, MS, RD, coauthors of <i>Mediterranean Diet Cookbook For Dummies</i>, share this philosophy and are contributors to this book.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9317"}}],"primaryCategoryTaxonomy":{"categoryId":33875,"title":"Mediterranean Diet Recipes","slug":"mediterranean-diet-recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33875"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[{"articleId":204091,"title":"A Taste of the Mediterranean: Top 10 Herbs and Spices","slug":"a-taste-of-the-mediterranean-top-10-herbs-and-spices","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204091"}},{"articleId":204090,"title":"The Top 5 Mediterranean Vegetables","slug":"the-top-5-mediterranean-vegetables","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204090"}},{"articleId":204089,"title":"The 5 Grain Stars of the Mediterranean","slug":"the-5-grain-stars-of-themediterranean","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204089"}},{"articleId":204088,"title":"The 5 Types of Sealife Central to the Mediterranean Diet","slug":"the-5-types-of-sealife-central-to-the-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204088"}},{"articleId":204087,"title":"How the Mediterranean Diet Can Minimize Your Heart Disease Risk","slug":"how-the-mediterranean-diet-can-minimize-your-heart-disease-risk","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204087"}}],"fromCategory":[{"articleId":288517,"title":"Mediterranean Lifestyle For Dummies Cheat Sheet","slug":"mediterranean-lifestyle-for-dummies-cheat-sheet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/288517"}},{"articleId":246903,"title":"Enjoying a Great Steak on the Mediterranean Diet","slug":"enjoying-great-steak-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246903"}},{"articleId":246900,"title":"Easy Ways to Incorporate Seafood into Your Mediterranean Diet","slug":"easy-ways-incorporate-seafood-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246900"}},{"articleId":246896,"title":"Add Spring Vegetables to Your Mediterranean Diet","slug":"add-spring-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246896"}},{"articleId":246892,"title":"Include Hearty Winter Vegetables in Your Mediterranean Diet","slug":"include-hearty-winter-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246892"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":282393,"slug":"mediterranean-diet-for-dummies","isbn":"9781118715253","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"amazon":{"default":"https://www.amazon.com/gp/product/111871525X/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/111871525X/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/111871525X-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/111871525X/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/111871525X/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"https://www.dummies.com/wp-content/uploads/mediterranean-diet-for-dummies-cover-9781118715253-203x255.jpg","width":203,"height":255},"title":"Mediterranean Diet For Dummies","testBankPinActivationLink":"","bookOutOfPrint":false,"authorsInfo":"<p><b data-author-id=\"9317\">Rachel Berman</b>, RD, a nationally recognized nutrition expert, has helped thousands of clients lose weight and improve their health. She is the Director of Nutrition and an editor at About.com Health. As a contributor to numerous publications, and through appearances on various local and national radio and television health segments, she regularly shares her core philosophy of balance and moderation as well her passion about helping others develop a healthier relationship with food. Meri Raffetto, RD, LDN and Wendy Jo Peterson, MS, RD, coauthors of <i>Mediterranean Diet Cookbook For Dummies</i>, share this philosophy and are contributors to this book.</p>","authors":[{"authorId":9317,"name":"Rachel Berman","slug":"rachel-berman","description":" <p><b>Rachel Berman</b>, RD, a nationally recognized nutrition expert, has helped thousands of clients lose weight and improve their health. She is the Director of Nutrition and an editor at About.com Health. As a contributor to numerous publications, and through appearances on various local and national radio and television health segments, she regularly shares her core philosophy of balance and moderation as well her passion about helping others develop a healthier relationship with food. Meri Raffetto, RD, LDN and Wendy Jo Peterson, MS, RD, coauthors of <i>Mediterranean Diet Cookbook For Dummies</i>, share this philosophy and are contributors to this book.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9317"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;home-auto-hobbies&quot;,&quot;food-drink&quot;,&quot;recipes&quot;,&quot;mediterranean-diet-recipes&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781118715253&quot;]}]\" id=\"du-slot-63221b1c16526\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;home-auto-hobbies&quot;,&quot;food-drink&quot;,&quot;recipes&quot;,&quot;mediterranean-diet-recipes&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781118715253&quot;]}]\" id=\"du-slot-63221b1c16e26\"></div></div>"},"articleType":{"articleType":"Cheat Sheet","articleList":[{"articleId":163388,"title":"The Important Role of Olive Oil in the Mediterranean Diet","slug":"the-important-role-of-olive-oil-in-the-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/163388"}},{"articleId":163385,"title":"Serving Sizes of Fruits, Vegetables, and Nuts in the Mediterranean Diet","slug":"serving-sizes-of-fruits-vegetables-and-nuts-in-the-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/163385"}},{"articleId":163382,"title":"Choosing Red Wines for Your Mediterranean Meal","slug":"choosing-red-wines-for-your-mediterranean-meal","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/163382"}}],"content":[{"title":"The Important Role of Olive Oil in the Mediterranean Diet","thumb":null,"image":null,"content":"<p>Olive oil is the magic elixir of the Mediterranean diet. Although Western diets feature hydrogenated oils and saturated fats from animal sources, olive oil — the staple of Mediterranean cuisine — is rich in plant-based monounsaturated fatty acids that are chockfull of heart health benefits. Making the swap to a Mediterranean-based diet and incorporating olive oil can improve your health without compromising on flavor that other fat sources add to your meals.</p>\n<h2>Types of olive oils and how to use them</h2>\n<p>All olive oil is not created equal. Many factors impact the oil&#8217;s taste, color, and aroma, resulting in hundreds of different varieties: type of olive; growing conditions (location, soil, environment, and weather) of the olive tree; how and when the olives were harvested and how much time passed between harvest and pressing; and the method by which olives are pressed, stored, and packaged for sale. All the different varieties fall into the following general categories:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\"><strong>Extra-virgin olive oil: </strong>Extra-virgin olive oil is the finest of the oils with the least acidity (no more than 1 percent acidity), and they can be a pale yellow to bright green color. The deeper the golden color, the more intense the fruity flavor.</p>\n<p class=\"child-para\">Because of its superior flavor and aroma, use this oil as a dip for bread, over salads, or as a condiment in uncooked dishes.</p>\n<p class=\"child-para Tip\">When purchasing extra virgin olive oil, choose a bottle with dark glass and store it in a cool, dry place. Doing so helps prevent oxidation of the oil, which alters its chemical composition, and optimizes its shelf-life.</p>\n</li>\n<li>\n<p class=\"first-para\"><strong>Fino (fine) oils: </strong>Fine oil is usually a combination of extra virgin and virgin olive oils, and its level can&#8217;t exceed 1.5 percent. This kind of oil is good for both cooking and using straight up.</p>\n</li>\n<li>\n<p class=\"first-para\"><strong>Virgin: </strong>The virgin oils have acidity levels between 1 and 3 percent and have enough flavor to be enjoyed uncooked but are typically used in cooking.</p>\n</li>\n<li>\n<p class=\"first-para\"><strong>Light oil: </strong>The &#8220;light&#8221; designation doesn&#8217;t refer to the oil&#8217;s fat content; it refers to its lighter color and flavoring. Light olive oil has the same amount of calories and fat as any of the oils but has undergone filtration after the first press to remove most of the flavor and coloring, making light oil a good choice to use for baking and cooking when the olive oil flavoring isn&#8217;t desirable.</p>\n</li>\n<li>\n<p class=\"first-para\"><strong>Refined oils: </strong>When heat and chemical processes come into play to refine oils further, they lose the title <em>virgin.</em> This extra processing can happen if virgin oils have too high an acidity, poor flavor, or poor aroma. Processing into refined oils renders them flavorless, odorless, and colorless, which gives them a longer shelf-life. Use refined oils in combination with virgin olive oils when cooking.</p>\n</li>\n</ul>\n<h2>Getting the correct amount of olive oil in your diet</h2>\n<p>On the Mediterranean diet, about 30-40 percent of your calories come from fat, including olive oil and other sources like fatty fish, nuts, seeds, and avocado, to name a few. The following table gives you an example of how many fat grams you should eat daily, based on the total number of calories you consume per day. The amount of fat grams from olive oil equate to about half of your fat needs.</p>\n<table border=\"0\">\n<caption>How Much Olive Oil Should You Consume?</caption>\n<tbody>\n<tr>\n<th>Calories Per Day</th>\n<th>Total Grams of Fat Per Day</th>\n<th>Suggested Amount of Fat Grams from Olive Oil</th>\n</tr>\n<tr>\n<td>1,500</td>\n<td>58</td>\n<td>28 grams (2 tablespoons)</td>\n</tr>\n<tr>\n<td>1,800</td>\n<td>70</td>\n<td>35 grams (2–3 tablespoons)</td>\n</tr>\n<tr>\n<td>2,100</td>\n<td>82</td>\n<td>42 grams (3 tablespoons)</td>\n</tr>\n<tr>\n<td>2,400</td>\n<td>93</td>\n<td>49 grams (3–4 tablespoons)</td>\n</tr>\n</tbody>\n</table>\n<p class=\"Remember\">Although you need a certain amount of fat in your diet, getting too much contributes excess calories. And when you&#8217;re eating more calories than your body needs or can use for energy, those calories can get stored as fat.</p>\n<h2>Making infused olive oil</h2>\n<p>Herb or spice-infused olive oils typically carry a hefty price tag. Why not make your own at home to add a more robust flavor to your meals? Choose whatever fresh or dried herbs and spices you like, such as basil and garlic, or rosemary and red pepper, and then follow these steps:</p>\n<ol class=\"level-one\">\n<li>\n<p class=\"first-para\">Wash and pat any fresh herbs dry; then combine then with any other spices or dried herbs you want to include.</p>\n</li>\n<li>\n<p class=\"first-para\">Pour the oil into a saucepan and warm over low heat.</p>\n</li>\n<li>\n<p class=\"first-para\">As the oil warms, place the herb-and-spice mixture into a decorative bottle. Pour the warm oil over them and cover with a tight lid.</p>\n</li>\n<li>\n<p class=\"first-para\">Place the bottle in a cool, dark place for a week.</p>\n<p class=\"child-para\">If you are using garlic, store the bottle in the refrigerator to prevent food-borne illness.</p>\n</li>\n<li>\n<p class=\"first-para\">Strain the oil, removing and discarding the herbs and spices.</p>\n</li>\n</ol>\n<p class=\"Remember\">Use the olive oil within one week. If you notice the oil begins to change color, discard immediately.</p>\n"},{"title":"Serving Sizes of Fruits, Vegetables, and Nuts in the Mediterranean Diet","thumb":null,"image":null,"content":"<p>The Mediterranean diet is a plant-based diet. The largest portion of meals in the Mediterranean is devoted to vegetables, fruits, nuts, and grains. In fact, if you adopt a Mediterranean style of eating, your daily servings of fruits and vegetables will increase to between seven and ten servings a day. And while many diets eschew nuts, the healthy fats in nuts make them a popular component of Mediterranean cuisine.</p>\n<p>As you modify your eating habits to incorporate more of these plant-based foods, you’ll want to know what a serving size is so that you can make sure you get what you need, without — as is the case with nuts, which are also calorie dense — getting too much.</p>\n<h2>Gauging serving sizes for fruits and vegetables</h2>\n<p>At every single meal and snack, choose at least a serving or two (or three!) of a fruit or vegetable. Do so not only for the nutrients and the taste, but also to help round out every meal and keep you satisfied with fiber.</p>\n<p>What is a serving? This table shows you:</p>\n<table>\n<tbody>\n<tr>\n<th>Food</th>\n<th>Serving Size</th>\n</tr>\n<tr>\n<td>Fresh fruit</td>\n<td>½ cup</td>\n</tr>\n<tr>\n<td>Dried fruit</td>\n<td>¼ cup</td>\n</tr>\n<tr>\n<td>Raw vegetables</td>\n<td>1 cup</td>\n</tr>\n<tr>\n<td>Cooked vegetables</td>\n<td>½ cup</td>\n</tr>\n</tbody>\n</table>\n<p class=\"Tip\">If you don’t want to measure the amounts or remember these quantities, simply aim for 2 to 3 cups of fruit and 2 to 3 cups of veggies every day.</p>\n<h2>Counting calories and fat grams in nuts</h2>\n<p>Nuts and seeds are nutrient-dense: They give you a lot of nutrition in a small package. Although that is positive in many regards, it can also backfire if you don’t keep your portions in check. When eating nuts and seeds, stick to one ounce per day, every day. The following table shows what an ounce of some favorite varieties gives you quantity-wise.</p>\n<table>\n<caption>Quantities, Calories, and Fat Grams per Ounce of Nuts and Seeds</caption>\n<tbody>\n<tr>\n<th>Nut</th>\n<th>Quantity</th>\n<th>Calories</th>\n<th>Fat (grams)</th>\n</tr>\n<tr>\n<td>Pistachios</td>\n<td>49 kernels</td>\n<td>160</td>\n<td>13</td>\n</tr>\n<tr>\n<td>Almond</td>\n<td>23 nuts</td>\n<td>160</td>\n<td>14</td>\n</tr>\n<tr>\n<td>Sesame seeds</td>\n<td>2 tablespoons</td>\n<td>160</td>\n<td>14</td>\n</tr>\n<tr>\n<td>Hazelnuts</td>\n<td>21 kernels</td>\n<td>178</td>\n<td>17</td>\n</tr>\n<tr>\n<td>Walnuts</td>\n<td>14 halves</td>\n<td>185</td>\n<td>18.5</td>\n</tr>\n<tr>\n<td>Pine nuts</td>\n<td>167 kernels</td>\n<td>190</td>\n<td>19</td>\n</tr>\n</tbody>\n</table>\n<blockquote><p><i>Source: Based on the USDA Nutrient Database</i></p></blockquote>\n<p class=\"Tip\">Instead of eating directly out of a large container or mindlessly pouring nuts or seeds into a recipe, always portion out a serving.</p>\n"},{"title":"Choosing Red Wines for Your Mediterranean Meal","thumb":null,"image":null,"content":"<p>The Mediterranean diet is not a &#8220;diet&#8221; in the commonly accepted definition of the word; it&#8217;s really a lifestyle. And nothing epitomizes that more than the fact that wine has its place in the standard Mediterranean food pyramid. It&#8217;s true wine can have health benefits, but it also characterizes the Mediterranean way of life as one that values good food, good drink and relaxing meals. Use this guide to select the wines to pair with your Mediterranean meals.</p>\n<table>\n<caption>Choosing Red Wines</caption>\n<tbody>\n<tr>\n<th>Wine</th>\n<th>Taste</th>\n<th>Pair It With</th>\n</tr>\n<tr>\n<td>Cabernet Sauvignon</td>\n<td>Dry, medium- to full-bodied, with flavors of plum, blackberry,<br />\nvanilla, and tobacco</td>\n<td>Lean red meat, pastas, or a square of dark chocolate</td>\n</tr>\n<tr>\n<td>Chianti</td>\n<td>Dry, medium-bodied, with flavors of cherry and roses</td>\n<td>All Italian foods, tomato-based pasta, Parmesan cheese, and<br />\nlean chicken or beef</td>\n</tr>\n<tr>\n<td>Merlot</td>\n<td>Dry, medium-bodied, with flavors of plum, black cherry, spice,<br />\nand chocolate</td>\n<td>Poultry, lean red meats, pastas, and salad</td>\n</tr>\n<tr>\n<td>Pinot Noir</td>\n<td>Dry, light- to medium-bodied, with flavors of cherry,<br />\nblackberry, strawberry, cinnamon, and clove</td>\n<td>Poultry, fish, and vegetables; also offers a good balance to<br />\nheavier dishes</td>\n</tr>\n<tr>\n<td>White Zinfandel (Rosé)</td>\n<td>Sweet and light, with flavors of berry, citrus, and<br />\nvanilla</td>\n<td>Both mild and spicier dishes, fruit, fish, and lean meats</td>\n</tr>\n</tbody>\n</table>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":"Two years","lifeExpectancySetFrom":"2021-11-18T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":207871},{"headers":{"creationTime":"2017-11-15T08:00:10+00:00","modifiedTime":"2021-11-18T14:42:25+00:00","timestamp":"2022-09-14T18:18:48+00:00"},"data":{"breadcrumbs":[{"name":"Home, Auto, & Hobbies","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33809"},"slug":"home-auto-hobbies","categoryId":33809},{"name":"Food & Drink","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33839"},"slug":"food-drink","categoryId":33839},{"name":"Recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33859"},"slug":"recipes","categoryId":33859},{"name":"Mediterranean Diet Recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33875"},"slug":"mediterranean-diet-recipes","categoryId":33875}],"title":"Easy Ways to Incorporate Seafood into Your Mediterranean Diet","strippedTitle":"easy ways to incorporate seafood into your mediterranean diet","slug":"easy-ways-incorporate-seafood-mediterranean-diet","canonicalUrl":"","seo":{"metaDescription":"Although the Mediterranean Diet encourages you to slow down and enjoy cooking and eating, doing so all the time can be a challenge. Here are some quick seafood ","noIndex":0,"noFollow":0},"content":"Although the Mediterranean Diet encourages you to slow down and enjoy cooking and eating, doing so all the time can be a challenge. Here are some quick seafood recipes that you can prepare and take with you as you run from errand to errand.\r\n<p class=\"article-tips remember\">The most important piece is to get you eating fish a couple of times a week if you aren't already doing so. Having some easy and tasty recipes on hand can help you enjoy fish more often. You'll find that cooking fish is actually much easier than cooking a steak.</p>\r\n\r\n<h2 id=\"tab1\" >Grilled Sardines with Tabbouleh</h2>\r\n<blockquote><strong>Preparation Time:</strong> 40 minutes\r\n\r\n<strong>Cook Time:</strong> 5 minutes\r\n\r\n<strong>Yield:</strong> 2 servings\r\n\r\n2 tablespoons uncooked bulgur\r\n\r\n1 cucumber, chopped small\r\n\r\n2 tomatoes, chopped small\r\n\r\n2 cups chopped fresh parsley\r\n\r\nJuice of 1/2 a lemon, plus 1 tablespoon\r\n\r\n2 tablespoons plus 1 tablespoon extra-virgin olive oil\r\n\r\nSalt and pepper to taste\r\n\r\nOne 3.75-ounce can sardines in water, drained and patted dry</blockquote>\r\n<ol>\r\n \t<li>In a medium mixing bowl, combine the bulgur, cucumber, tomatoes, parsley, all but 1 tablespoon of the lemon juice, and 2 tablespoons of the olive oil. Season with salt and pepper to taste. Set aside for 30 minutes.</li>\r\n \t<li>Heat a grill pan over high heat. Brush the sardines with the remaining olive oil and grill for 1 to 2 minutes on each side to obtain grill marks. Chop the grilled sardines and season with the remaining lemon juice, and salt and pepper to taste.</li>\r\n \t<li>Divide the tabbouleh (bulgur mixture) between two serving plates and arrange the grilled sardines over the top.</li>\r\n</ol>\r\n<em>PER SERVING: Calories 282 (From Fat 177); Fat 20g (Saturated 3g); Cholesterol 32mg; Sodium 262mg; Carbohydrate 13g (Dietary Fiber 4g); Protein 16g.</em>\r\n<p class=\"article-tips tip\">Serve with crusty bread.</p>\r\n<p class=\"article-tips tip\">Grilling sardines is a great way to elevate the flavor of a canned fish. If your canned sardines are small use a grill pan or cast iron skillet on the stove top to get the desired seared effect.</p>\r\n\r\n<h2 id=\"tab2\" >Grilled Scallops</h2>\r\n<blockquote><strong>Preparation Time:</strong> 15 minutes, plus marinating time\r\n\r\n<strong>Cook Time:</strong> 8 minutes\r\n\r\n<strong>Yield:</strong> 4 servings\r\n\r\n2 pounds sea scallops\r\n\r\n4 cloves garlic, chopped\r\n\r\n2 tablespoons extra-virgin olive oil\r\n\r\n1 tablespoon butter, melted\r\n\r\n2 tablespoons parsley, finely chopped\r\n\r\nNonstick cooking spray\r\n\r\nZest and juice of 1 lemon\r\n\r\n1/4 teaspoon sea salt</blockquote>\r\n<ol>\r\n \t<li>Rinse the scallops under water and pat dry. Toss scallops with the garlic, olive oil, butter, and parsley. Allow the scallops to marinate for 10 minutes. Spray the grill with nonstick cooking spray and heat the grill over medium-high heat.</li>\r\n \t<li>Skewer the scallops and grill them for 1 to 3 minutes on each side or until slightly firm to the touch and opaque. Drizzle with the lemon juice and top with the lemon zest and sea salt just before serving.</li>\r\n</ol>\r\n<em>PER SERVING: Calories 285 (From Fat 102); Fat 11g (Saturated 3g); Cholesterol 82mg; Sodium 531mg; Carbohydrate 5g (Dietary Fiber 0g); Protein 38g.</em>\r\n<p class=\"article-tips tip\">Soak wooden skewers in water before grilling so they don't burn on the grill.</p>","description":"Although the Mediterranean Diet encourages you to slow down and enjoy cooking and eating, doing so all the time can be a challenge. Here are some quick seafood recipes that you can prepare and take with you as you run from errand to errand.\r\n<p class=\"article-tips remember\">The most important piece is to get you eating fish a couple of times a week if you aren't already doing so. Having some easy and tasty recipes on hand can help you enjoy fish more often. You'll find that cooking fish is actually much easier than cooking a steak.</p>\r\n\r\n<h2 id=\"tab1\" >Grilled Sardines with Tabbouleh</h2>\r\n<blockquote><strong>Preparation Time:</strong> 40 minutes\r\n\r\n<strong>Cook Time:</strong> 5 minutes\r\n\r\n<strong>Yield:</strong> 2 servings\r\n\r\n2 tablespoons uncooked bulgur\r\n\r\n1 cucumber, chopped small\r\n\r\n2 tomatoes, chopped small\r\n\r\n2 cups chopped fresh parsley\r\n\r\nJuice of 1/2 a lemon, plus 1 tablespoon\r\n\r\n2 tablespoons plus 1 tablespoon extra-virgin olive oil\r\n\r\nSalt and pepper to taste\r\n\r\nOne 3.75-ounce can sardines in water, drained and patted dry</blockquote>\r\n<ol>\r\n \t<li>In a medium mixing bowl, combine the bulgur, cucumber, tomatoes, parsley, all but 1 tablespoon of the lemon juice, and 2 tablespoons of the olive oil. Season with salt and pepper to taste. Set aside for 30 minutes.</li>\r\n \t<li>Heat a grill pan over high heat. Brush the sardines with the remaining olive oil and grill for 1 to 2 minutes on each side to obtain grill marks. Chop the grilled sardines and season with the remaining lemon juice, and salt and pepper to taste.</li>\r\n \t<li>Divide the tabbouleh (bulgur mixture) between two serving plates and arrange the grilled sardines over the top.</li>\r\n</ol>\r\n<em>PER SERVING: Calories 282 (From Fat 177); Fat 20g (Saturated 3g); Cholesterol 32mg; Sodium 262mg; Carbohydrate 13g (Dietary Fiber 4g); Protein 16g.</em>\r\n<p class=\"article-tips tip\">Serve with crusty bread.</p>\r\n<p class=\"article-tips tip\">Grilling sardines is a great way to elevate the flavor of a canned fish. If your canned sardines are small use a grill pan or cast iron skillet on the stove top to get the desired seared effect.</p>\r\n\r\n<h2 id=\"tab2\" >Grilled Scallops</h2>\r\n<blockquote><strong>Preparation Time:</strong> 15 minutes, plus marinating time\r\n\r\n<strong>Cook Time:</strong> 8 minutes\r\n\r\n<strong>Yield:</strong> 4 servings\r\n\r\n2 pounds sea scallops\r\n\r\n4 cloves garlic, chopped\r\n\r\n2 tablespoons extra-virgin olive oil\r\n\r\n1 tablespoon butter, melted\r\n\r\n2 tablespoons parsley, finely chopped\r\n\r\nNonstick cooking spray\r\n\r\nZest and juice of 1 lemon\r\n\r\n1/4 teaspoon sea salt</blockquote>\r\n<ol>\r\n \t<li>Rinse the scallops under water and pat dry. Toss scallops with the garlic, olive oil, butter, and parsley. Allow the scallops to marinate for 10 minutes. Spray the grill with nonstick cooking spray and heat the grill over medium-high heat.</li>\r\n \t<li>Skewer the scallops and grill them for 1 to 3 minutes on each side or until slightly firm to the touch and opaque. Drizzle with the lemon juice and top with the lemon zest and sea salt just before serving.</li>\r\n</ol>\r\n<em>PER SERVING: Calories 285 (From Fat 102); Fat 11g (Saturated 3g); Cholesterol 82mg; Sodium 531mg; Carbohydrate 5g (Dietary Fiber 0g); Protein 38g.</em>\r\n<p class=\"article-tips tip\">Soak wooden skewers in water before grilling so they don't burn on the grill.</p>","blurb":"","authors":[{"authorId":9724,"name":"Meri Raffetto","slug":"meri-raffetto","description":" <p><b>Meri Raffetto, RDN,</b> founded Real Living Nutrition Services (reallivingnutrition.com), which pro- vides one of the only interactive online weight-loss and wellness programs.</p> <p><b>Wendy Jo Peterson MS, RDN,</b> enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa College.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9724"}},{"authorId":9460,"name":"Wendy Jo Peterson","slug":"wendy-jo-peterson","description":" <p><b>Meri Raffetto, RDN,</b> founded Real Living Nutrition Services (reallivingnutrition.com), which pro- vides one of the only interactive online weight-loss and wellness programs.</p> <p><b>Wendy Jo Peterson MS, RDN,</b> enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa College.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9460"}}],"primaryCategoryTaxonomy":{"categoryId":33875,"title":"Mediterranean Diet Recipes","slug":"mediterranean-diet-recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33875"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[{"label":"Grilled Sardines with Tabbouleh","target":"#tab1"},{"label":"Grilled Scallops","target":"#tab2"}],"relatedArticles":{"fromBook":[{"articleId":246903,"title":"Enjoying a Great Steak on the Mediterranean Diet","slug":"enjoying-great-steak-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246903"}},{"articleId":246896,"title":"Add Spring Vegetables to Your Mediterranean Diet","slug":"add-spring-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246896"}},{"articleId":246892,"title":"Include Hearty Winter Vegetables in Your Mediterranean Diet","slug":"include-hearty-winter-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246892"}},{"articleId":246888,"title":"Introduce Favorite Fall Vegetables into Your Mediterranean Diet","slug":"introduce-favorite-fall-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246888"}},{"articleId":246886,"title":"Health Benefits of Mediterranean Vegetables","slug":"health-benefits-mediterranean-vegetables","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246886"}}],"fromCategory":[{"articleId":288517,"title":"Mediterranean Lifestyle For Dummies Cheat Sheet","slug":"mediterranean-lifestyle-for-dummies-cheat-sheet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/288517"}},{"articleId":246903,"title":"Enjoying a Great Steak on the Mediterranean Diet","slug":"enjoying-great-steak-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246903"}},{"articleId":246896,"title":"Add Spring Vegetables to Your Mediterranean Diet","slug":"add-spring-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246896"}},{"articleId":246892,"title":"Include Hearty Winter Vegetables in Your Mediterranean Diet","slug":"include-hearty-winter-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246892"}},{"articleId":246888,"title":"Introduce Favorite Fall Vegetables into Your Mediterranean Diet","slug":"introduce-favorite-fall-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246888"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":282392,"slug":"mediterranean-diet-cookbook-for-dummies-2nd-edition","isbn":"9781119850274","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"amazon":{"default":"https://www.amazon.com/gp/product/1119850274/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/1119850274/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/1119850274-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/1119850274/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/1119850274/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":null,"width":0,"height":0},"title":"Mediterranean Diet Cookbook For Dummies, 3rd Edition","testBankPinActivationLink":"","bookOutOfPrint":true,"authorsInfo":"<p><b><b data-author-id=\"9724\">Meri Raffetto</b>, RDN,</b> founded Real Living Nutrition Services (reallivingnutrition.com), which pro- vides one of the only interactive online weight-loss and wellness programs.</p> <p><b>Wendy Jo Peterson MS, RDN,</b> enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa College.</p> <p><b>Meri Raffetto, RDN,</b> founded Real Living Nutrition Services (reallivingnutrition.com), which pro- vides one of the only interactive online weight-loss and wellness programs.</p> <p><b><b data-author-id=\"9460\">Wendy Jo Peterson</b> MS, RDN,</b> enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa College.</p>","authors":[{"authorId":9724,"name":"Meri Raffetto","slug":"meri-raffetto","description":" <p><b>Meri Raffetto, RDN,</b> founded Real Living Nutrition Services (reallivingnutrition.com), which pro- vides one of the only interactive online weight-loss and wellness programs.</p> <p><b>Wendy Jo Peterson MS, RDN,</b> enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa College.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9724"}},{"authorId":9460,"name":"Wendy Jo Peterson","slug":"wendy-jo-peterson","description":" <p><b>Meri Raffetto, RDN,</b> founded Real Living Nutrition Services (reallivingnutrition.com), which pro- vides one of the only interactive online weight-loss and wellness programs.</p> <p><b>Wendy Jo Peterson MS, RDN,</b> enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa College.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9460"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;home-auto-hobbies&quot;,&quot;food-drink&quot;,&quot;recipes&quot;,&quot;mediterranean-diet-recipes&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119850274&quot;]}]\" id=\"du-slot-63221b08baa28\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = 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years","lifeExpectancySetFrom":"2021-11-18T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":246900},{"headers":{"creationTime":"2017-11-15T07:07:43+00:00","modifiedTime":"2021-11-18T14:40:46+00:00","timestamp":"2022-09-14T18:18:48+00:00"},"data":{"breadcrumbs":[{"name":"Home, Auto, & Hobbies","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33809"},"slug":"home-auto-hobbies","categoryId":33809},{"name":"Food & Drink","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33839"},"slug":"food-drink","categoryId":33839},{"name":"Recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33859"},"slug":"recipes","categoryId":33859},{"name":"Mediterranean Diet Recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33875"},"slug":"mediterranean-diet-recipes","categoryId":33875}],"title":"Introduce Favorite Fall Vegetables into Your Mediterranean Diet","strippedTitle":"introduce favorite fall vegetables into your mediterranean diet","slug":"introduce-favorite-fall-vegetables-mediterranean-diet","canonicalUrl":"","seo":{"metaDescription":"Although the fall isn’t as big a veggie season as summer, you can find several choices to incorporate into your Mediterranean diet, including broccoli, cauliflo","noIndex":0,"noFollow":0},"content":"Although the fall isn’t as big a veggie season as summer, you can find several choices to incorporate into your Mediterranean diet, including broccoli, cauliflower, and late summer eggplants and squash. These recipes highlight some of the vegetables you can find from September to November, adding a punch of flavor with fresh herbs, spices, olive oil, and cheeses.\r\n<h2 id=\"tab1\" >Grilled Romaine with Lemon Anchovy Dressing</h2>\r\n<blockquote><strong>Preparation Time: </strong>5 minutes\r\n\r\n<strong>Cook Time:</strong> 5 minutes\r\n\r\n<strong>Yield:</strong> 4 servings\r\n\r\n<div class=\"recipe_ingredient\">4 anchovies, canned in oil</div>\r\n\r\n<div class=\"recipe_ingredient\">Juice of 1/2 a medium lemon</div>\r\n\r\n<div class=\"recipe_ingredient\">1/2 cup finely chopped fresh parsley</div>\r\n\r\n<div class=\"recipe_ingredient\">1 teaspoon Dijon mustard</div>\r\n\r\n<div class=\"recipe_ingredient\">2 cloves garlic, smashed</div>\r\n\r\n<div class=\"recipe_ingredient\">1/4 cup plus 1 teaspoon extra-virgin olive oil</div>\r\n\r\n<div class=\"recipe_ingredient\">Salt to taste (optional)</div>\r\n\r\n<div class=\"recipe_ingredient\">1 large head romaine lettuce, cut in half lengthwise</div>\r\n\r\n<div class=\"recipe_ingredient\">3 tablespoons freshly grated Parmesan cheese</div>\r\n</blockquote>\r\n<ol>\r\n \t<li>Chop the anchovies, lemon juice, parsley, Dijon, and garlic in a small bowl, then in a blender or food processor for 1 minute. Turn on the machine and slowly drizzle in 1/4 cup of the olive oil until combined, about 2 minutes. Using a piece of the lettuce, taste the dressing and season with salt (if desired).</li>\r\n \t<li>Heat a grill or grill pan over medium-high heat. Brush the lettuce with the remaining olive oil and grill the cut side for 2 to 3 minutes, or until grill lines appear.</li>\r\n \t<li>Roughly chop the grilled lettuce and toss in a large serving bowl with a little dressing at a time until coated. Top with the Parmesan and serve immediately. Save the remaining dressing in the refrigerator and use within 3 days.</li>\r\n</ol>\r\n<em>PER SERVING: Calories 177 (From Fat 137); Fat 16g (Saturated 3g); Cholesterol 7mg; Sodium 284mg; Carbohydrate 7g (Dietary Fiber 4g); Protein 5g.</em>\r\n\r\n<h2 id=\"tab2\" >Sautéed Eggplant with Tomatoes and Black Olives</h2>\r\n<blockquote><strong>Preparation Time: </strong>10 minutes\r\n\r\n<strong>Cook Time:</strong> 30 minutes\r\n\r\n<strong>Yield:</strong> 6 servings\r\n\r\n<div class=\"recipe_ingredient\">2 tablespoons extra-virgin olive oil</div>\r\n\r\n<div class=\"recipe_ingredient\">3 cloves garlic, chopped</div>\r\n\r\n<div class=\"recipe_ingredient\">1 large eggplant, unpeeled, cut into 1/2-inch cubes</div>\r\n\r\n<div class=\"recipe_ingredient\">1 tablespoon dried oregano</div>\r\n\r\n<div class=\"recipe_ingredient\">One 28-ounce can no-salt-added diced tomatoes</div>\r\n\r\n<div class=\"recipe_ingredient\">1/4 cup kalamata or black olives</div>\r\n\r\n<div class=\"recipe_ingredient\">1/4 cup tomato paste</div>\r\n\r\n<div class=\"recipe_ingredient\">2 tablespoons red wine vinegar</div>\r\n\r\n<div class=\"recipe_ingredient\">1 to 3 tablespoons water</div>\r\n\r\n<div class=\"recipe_ingredient\">1 cup fresh basil, sliced thinly</div>\r\n\r\n<div class=\"recipe_ingredient\">Salt and pepper to taste</div>\r\n\r\n<div class=\"recipe_ingredient\">1/4 cup ricotta cheese</div>\r\n</blockquote>\r\n<ol>\r\n \t<li>In a heavy skillet, heat the olive oil over medium heat. Add the garlic, eggplant, and oregano and sauté for 10 minutes.</li>\r\n \t<li>Add the tomatoes, olives, tomato paste, and vinegar and reduce the heat to medium-low. Cover and cook until the eggplant softens, stirring often, about 15 minutes. If needed, occasionally add 1 tablespoon of water to the pan to help the eggplant soften and cook.</li>\r\n \t<li>Stir in the basil and simmer for 3 to 5 minutes. Season with salt and pepper to taste. Place into a serving dish, dollop with spoonfuls of the ricotta, and serve.</li>\r\n</ol>\r\n<em>PER SERVING: Calories 118 (From Fat 61); Fat 7g (Saturated 2g); Cholesterol 5mg; Sodium 164mg; Carbohydrate 13g (Dietary Fiber 5g); Protein 4g.</em>\r\n\r\nThe figure shows how to cube an eggplant.\r\n\r\n[caption id=\"attachment_246889\" align=\"alignnone\" width=\"535\"]<img class=\"size-full wp-image-246889\" src=\"https://www.dummies.com/wp-content/uploads/mediterranean-eggplant.jpg\" alt=\"mediterranean-eggplant\" width=\"535\" height=\"213\" /> Illustration by Liz Kurtzman<br /><br />When cubing an eggplant, keep the cubes at 1/2 inch.[/caption]","description":"Although the fall isn’t as big a veggie season as summer, you can find several choices to incorporate into your Mediterranean diet, including broccoli, cauliflower, and late summer eggplants and squash. These recipes highlight some of the vegetables you can find from September to November, adding a punch of flavor with fresh herbs, spices, olive oil, and cheeses.\r\n<h2 id=\"tab1\" >Grilled Romaine with Lemon Anchovy Dressing</h2>\r\n<blockquote><strong>Preparation Time: </strong>5 minutes\r\n\r\n<strong>Cook Time:</strong> 5 minutes\r\n\r\n<strong>Yield:</strong> 4 servings\r\n\r\n<div class=\"recipe_ingredient\">4 anchovies, canned in oil</div>\r\n\r\n<div class=\"recipe_ingredient\">Juice of 1/2 a medium lemon</div>\r\n\r\n<div class=\"recipe_ingredient\">1/2 cup finely chopped fresh parsley</div>\r\n\r\n<div class=\"recipe_ingredient\">1 teaspoon Dijon mustard</div>\r\n\r\n<div class=\"recipe_ingredient\">2 cloves garlic, smashed</div>\r\n\r\n<div class=\"recipe_ingredient\">1/4 cup plus 1 teaspoon extra-virgin olive oil</div>\r\n\r\n<div class=\"recipe_ingredient\">Salt to taste (optional)</div>\r\n\r\n<div class=\"recipe_ingredient\">1 large head romaine lettuce, cut in half lengthwise</div>\r\n\r\n<div class=\"recipe_ingredient\">3 tablespoons freshly grated Parmesan cheese</div>\r\n</blockquote>\r\n<ol>\r\n \t<li>Chop the anchovies, lemon juice, parsley, Dijon, and garlic in a small bowl, then in a blender or food processor for 1 minute. Turn on the machine and slowly drizzle in 1/4 cup of the olive oil until combined, about 2 minutes. Using a piece of the lettuce, taste the dressing and season with salt (if desired).</li>\r\n \t<li>Heat a grill or grill pan over medium-high heat. Brush the lettuce with the remaining olive oil and grill the cut side for 2 to 3 minutes, or until grill lines appear.</li>\r\n \t<li>Roughly chop the grilled lettuce and toss in a large serving bowl with a little dressing at a time until coated. Top with the Parmesan and serve immediately. Save the remaining dressing in the refrigerator and use within 3 days.</li>\r\n</ol>\r\n<em>PER SERVING: Calories 177 (From Fat 137); Fat 16g (Saturated 3g); Cholesterol 7mg; Sodium 284mg; Carbohydrate 7g (Dietary Fiber 4g); Protein 5g.</em>\r\n\r\n<h2 id=\"tab2\" >Sautéed Eggplant with Tomatoes and Black Olives</h2>\r\n<blockquote><strong>Preparation Time: </strong>10 minutes\r\n\r\n<strong>Cook Time:</strong> 30 minutes\r\n\r\n<strong>Yield:</strong> 6 servings\r\n\r\n<div class=\"recipe_ingredient\">2 tablespoons extra-virgin olive oil</div>\r\n\r\n<div class=\"recipe_ingredient\">3 cloves garlic, chopped</div>\r\n\r\n<div class=\"recipe_ingredient\">1 large eggplant, unpeeled, cut into 1/2-inch cubes</div>\r\n\r\n<div class=\"recipe_ingredient\">1 tablespoon dried oregano</div>\r\n\r\n<div class=\"recipe_ingredient\">One 28-ounce can no-salt-added diced tomatoes</div>\r\n\r\n<div class=\"recipe_ingredient\">1/4 cup kalamata or black olives</div>\r\n\r\n<div class=\"recipe_ingredient\">1/4 cup tomato paste</div>\r\n\r\n<div class=\"recipe_ingredient\">2 tablespoons red wine vinegar</div>\r\n\r\n<div class=\"recipe_ingredient\">1 to 3 tablespoons water</div>\r\n\r\n<div class=\"recipe_ingredient\">1 cup fresh basil, sliced thinly</div>\r\n\r\n<div class=\"recipe_ingredient\">Salt and pepper to taste</div>\r\n\r\n<div class=\"recipe_ingredient\">1/4 cup ricotta cheese</div>\r\n</blockquote>\r\n<ol>\r\n \t<li>In a heavy skillet, heat the olive oil over medium heat. Add the garlic, eggplant, and oregano and sauté for 10 minutes.</li>\r\n \t<li>Add the tomatoes, olives, tomato paste, and vinegar and reduce the heat to medium-low. Cover and cook until the eggplant softens, stirring often, about 15 minutes. If needed, occasionally add 1 tablespoon of water to the pan to help the eggplant soften and cook.</li>\r\n \t<li>Stir in the basil and simmer for 3 to 5 minutes. Season with salt and pepper to taste. Place into a serving dish, dollop with spoonfuls of the ricotta, and serve.</li>\r\n</ol>\r\n<em>PER SERVING: Calories 118 (From Fat 61); Fat 7g (Saturated 2g); Cholesterol 5mg; Sodium 164mg; Carbohydrate 13g (Dietary Fiber 5g); Protein 4g.</em>\r\n\r\nThe figure shows how to cube an eggplant.\r\n\r\n[caption id=\"attachment_246889\" align=\"alignnone\" width=\"535\"]<img class=\"size-full wp-image-246889\" src=\"https://www.dummies.com/wp-content/uploads/mediterranean-eggplant.jpg\" alt=\"mediterranean-eggplant\" width=\"535\" height=\"213\" /> Illustration by Liz Kurtzman<br /><br />When cubing an eggplant, keep the cubes at 1/2 inch.[/caption]","blurb":"","authors":[{"authorId":9724,"name":"Meri Raffetto","slug":"meri-raffetto","description":" <p><b>Meri Raffetto, RDN,</b> founded Real Living Nutrition Services (reallivingnutrition.com), which pro- vides one of the only interactive online weight-loss and wellness programs.</p> <p><b>Wendy Jo Peterson MS, RDN,</b> enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa College.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9724"}},{"authorId":9460,"name":"Wendy Jo Peterson","slug":"wendy-jo-peterson","description":" <p><b>Meri Raffetto, RDN,</b> founded Real Living Nutrition Services (reallivingnutrition.com), which pro- vides one of the only interactive online weight-loss and wellness programs.</p> <p><b>Wendy Jo Peterson MS, RDN,</b> enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa College.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9460"}}],"primaryCategoryTaxonomy":{"categoryId":33875,"title":"Mediterranean Diet 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<p><b>Meri Raffetto, RDN,</b> founded Real Living Nutrition Services (reallivingnutrition.com), which pro- vides one of the only interactive online weight-loss and wellness programs.</p> <p><b>Wendy Jo Peterson MS, RDN,</b> enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa College.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9724"}},{"authorId":9460,"name":"Wendy Jo Peterson","slug":"wendy-jo-peterson","description":" <p><b>Meri Raffetto, RDN,</b> founded Real Living Nutrition Services (reallivingnutrition.com), which pro- vides one of the only interactive online weight-loss and wellness programs.</p> <p><b>Wendy Jo Peterson MS, RDN,</b> enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa 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years","lifeExpectancySetFrom":"2021-11-18T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":246888},{"headers":{"creationTime":"2016-03-26T13:55:27+00:00","modifiedTime":"2021-08-12T18:44:50+00:00","timestamp":"2022-09-14T18:18:32+00:00"},"data":{"breadcrumbs":[{"name":"Home, Auto, & Hobbies","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33809"},"slug":"home-auto-hobbies","categoryId":33809},{"name":"Food & Drink","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33839"},"slug":"food-drink","categoryId":33839},{"name":"Recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33859"},"slug":"recipes","categoryId":33859},{"name":"Mediterranean Diet Recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33875"},"slug":"mediterranean-diet-recipes","categoryId":33875}],"title":"10 Mediterranean Diet Studies","strippedTitle":"10 mediterranean diet studies","slug":"10-mediterranean-diet-studies","canonicalUrl":"","seo":{"metaDescription":"This list features ten studies that link the Mediterranean diet to lowered risks of various health ailments (and increased use of olive oil.)","noIndex":0,"noFollow":0},"content":"Interest in the relationship between the Mediterranean region and the longevity of its denizens was sparked in middle of the 20th century when folks began to notice that people in southern Europe seemed to be living longer than people who lived in northern Europe and the United States. Since then, several studies have been conducted trying to find the reason. Here are ten of them.\r\n<h2 id=\"tab1\" >The Seven Countries study</h2>\r\nFunded by a grant from the National Heart Institute and led by Ancel Keys, this decades-long study was one of the first to examine the link between lifestyle and disease.\r\n\r\nSpecifically, the Seven Countries study followed population of men, ages 40 to 59, from seven countries, looking for association among diet, known risk factors, and the prevalence of heart attacks and stroke.\r\n\r\nThe study’s major findings include the observation that the risk of heart attack and stroke is directly related to the level of total serum cholesterol, a finding that held true for all groups studied, and that having high cholesterol and being overweight or obese was associated with increased cancer deaths.\r\n\r\nAlthough it didn’t specifically study <a href=\"https://www.dummies.com/food-drink/special-diets/mediterranean-diet/mediterranean-diet-for-dummies-cheat-sheet/\" target=\"_blank\" rel=\"noopener\">the Mediterranean diet</a>, researchers observed that southern Europe had far fewer coronary deaths than northern Europe and the United States did, even when factoring in other known risks like age, smoking, blood pressure, and physical activity.\r\n<h2 id=\"tab2\" >The SUN Project</h2>\r\nThe SUN Project, from the University of Navarro, Spain, was an ongoing study that sought to identify dietary causes of various health conditions, such as high blood pressure, diabetes, obesity, and heart disease. This project produced some interesting findings:\r\n<ul class=\"level-one\">\r\n \t<li>\r\n<p class=\"first-para\">Participants who followed a Mediterranean-style diet were less likely to develop type 2 diabetes.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Participants who ate a diet rich in olive oil had a reduced risk of hypertension (a finding that was statistically significant only among the men) and heart disease.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Those whose diets included trans-unsaturated fatty acids were at greater risk of depression, and the greater the consumption of healthy fats, the lower the risk for depression.</p>\r\n</li>\r\n</ul>\r\n<h2 id=\"tab3\" >The PREDIMED trial</h2>\r\nThe PREDIMED (<i>Prevención con Dieta Mediterránea</i>) trial, conducted in Spain and launched in 2003 with results published in 2013, was designed to determine whether, and to what degree, a Mediterranean diet prevents cardiovascular disease.\r\n\r\nIt specifically compared a low-fat diet to a Mediterranean diet, supplemented with either extra-virgin olive oil or tree nuts, to see which was most effective at preventing heart disease, heart attacks, and strokes.\r\n\r\nEvidence showed that a Mediterranean-based diet, whether supplemented with nuts or extra-virgin olive oil, reduced the risk of heart disease by a whopping 30 percent.\r\n<h2 id=\"tab4\" >The EPIC project</h2>\r\nThe goal of the EPIC (European Prospective Investigation into Cancer) project was to explore the relationship between diet, lifestyle, and cancer, as well as other chronic diseases, like heart disease.\r\n\r\nBottom line: You can add years to your life by engaging in these key behaviors: being physically active, eating at least five servings of fruits and vegetables a day (the Mediterranean diet has you eating between seven and ten servings), moderating how much alcohol you drink, and not smoking.\r\n<h2 id=\"tab5\" >Research from the University of Louisiana’s College of Pharmacology</h2>\r\nA healthy brain has 100 billion nerve cells (neurons) that connect in an intricate web, called a <i>neuron forest.</i> Signals that form memories, ideas, and feelings travel from neuron to neuron in this forest. In a brain afflicted with Alzheimer’s, problems occur when the two key proteins stop functioning properly and result in plaques and tangles being formed.\r\n\r\nAt this point the cells, deprived of nutrients, die.\r\n\r\nIn the study, researchers showed that <i>oleocanthal, </i>a compound in extra virgin olive oil, helps decrease the accumulation of beta-amyloid in the brain by enhancing the production of other proteins and enzymes thought to be critical in removing beta-amyloid. The implication was that following a Mediterranean diet that features extra virgin olive oil has the potential to reduce the risk of Alzheimer’s and other dementias.\r\n<h2 id=\"tab6\" >The NIH-AARP diet and health study</h2>\r\nTogether the National Institutes of Health and AARP (formerly known as the American Association of Retired Persons) conducted a study that investigated the link between diet and health.\r\n\r\nThe NIH-AARP Diet and Health study published in the <i>Archives of Internal Medicine</i> in 2007 found that people who closely adhered to a Mediterranean-style diet were 12 to 20 percent less likely to die from cancer and all causes.\r\n<h2 id=\"tab7\" >The ATTICA study</h2>\r\nThe ATTICA study, published in the September 2005 issue of the <i>American Journal of Clinical Nutrition,</i> measured the total antioxidant capacity of men and women in Greece. It found that the participants who followed a traditional Mediterranean diet had an 11 percent higher antioxidant capacity than those who didn’t adhere to a traditional diet.\r\n\r\nThe findings also showed that the participants who followed the traditional diet the most had 19 percent lower oxidized LDL (bad) cholesterol concentrations, which may potentially lower the risk of developing heart disease.\r\n<h2 id=\"tab8\" >Harvard School of Public Health study</h2>\r\nBeginning in 1976, researchers from the Harvard School of Public Health followed 88,000 healthy women and found that the risk of colon cancer was 2.5 times higher in women who ate beef, pork, or lamb daily compared with those who ate those meats once a month or less. They also found that the risk of getting colon cancer was directly correlated to the amount of meat eaten.\r\n<h2 id=\"tab9\" >2008 study reviews regarding cancer risk</h2>\r\nIn addition to ingredient-specific studies, the diet as a whole has some promising research. A 2008 study review published in the <i>British Medical Journal</i> showed that following a traditional Mediterranean diet reduced the risk of dying from cancer by 9 percent.\r\n\r\nThat same year, the <i>American Journal of Clinical Nutrition </i>published a study that showed that, among post-menopausal women, those who followed a traditional Mediterranean diet were 22 percent less likely to develop breast cancer.\r\n\r\nA study of 26,000 Greek people published in the <i>British Journal of Cancer</i> showed that using more olive oil cut cancer risk by 9 percent.\r\n<h2 id=\"tab10\" >Study from Second University of Naples</h2>\r\nA 2009 study from the Second University of Naples in Italy, published in the <i>Annals of Internal Medicine</i>, found that diabetics who followed a Mediterranean diet instead of a low-fat diet had better glycemic control and were less likely to need diabetes medication.","description":"Interest in the relationship between the Mediterranean region and the longevity of its denizens was sparked in middle of the 20th century when folks began to notice that people in southern Europe seemed to be living longer than people who lived in northern Europe and the United States. Since then, several studies have been conducted trying to find the reason. Here are ten of them.\r\n<h2 id=\"tab1\" >The Seven Countries study</h2>\r\nFunded by a grant from the National Heart Institute and led by Ancel Keys, this decades-long study was one of the first to examine the link between lifestyle and disease.\r\n\r\nSpecifically, the Seven Countries study followed population of men, ages 40 to 59, from seven countries, looking for association among diet, known risk factors, and the prevalence of heart attacks and stroke.\r\n\r\nThe study’s major findings include the observation that the risk of heart attack and stroke is directly related to the level of total serum cholesterol, a finding that held true for all groups studied, and that having high cholesterol and being overweight or obese was associated with increased cancer deaths.\r\n\r\nAlthough it didn’t specifically study <a href=\"https://www.dummies.com/food-drink/special-diets/mediterranean-diet/mediterranean-diet-for-dummies-cheat-sheet/\" target=\"_blank\" rel=\"noopener\">the Mediterranean diet</a>, researchers observed that southern Europe had far fewer coronary deaths than northern Europe and the United States did, even when factoring in other known risks like age, smoking, blood pressure, and physical activity.\r\n<h2 id=\"tab2\" >The SUN Project</h2>\r\nThe SUN Project, from the University of Navarro, Spain, was an ongoing study that sought to identify dietary causes of various health conditions, such as high blood pressure, diabetes, obesity, and heart disease. This project produced some interesting findings:\r\n<ul class=\"level-one\">\r\n \t<li>\r\n<p class=\"first-para\">Participants who followed a Mediterranean-style diet were less likely to develop type 2 diabetes.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Participants who ate a diet rich in olive oil had a reduced risk of hypertension (a finding that was statistically significant only among the men) and heart disease.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Those whose diets included trans-unsaturated fatty acids were at greater risk of depression, and the greater the consumption of healthy fats, the lower the risk for depression.</p>\r\n</li>\r\n</ul>\r\n<h2 id=\"tab3\" >The PREDIMED trial</h2>\r\nThe PREDIMED (<i>Prevención con Dieta Mediterránea</i>) trial, conducted in Spain and launched in 2003 with results published in 2013, was designed to determine whether, and to what degree, a Mediterranean diet prevents cardiovascular disease.\r\n\r\nIt specifically compared a low-fat diet to a Mediterranean diet, supplemented with either extra-virgin olive oil or tree nuts, to see which was most effective at preventing heart disease, heart attacks, and strokes.\r\n\r\nEvidence showed that a Mediterranean-based diet, whether supplemented with nuts or extra-virgin olive oil, reduced the risk of heart disease by a whopping 30 percent.\r\n<h2 id=\"tab4\" >The EPIC project</h2>\r\nThe goal of the EPIC (European Prospective Investigation into Cancer) project was to explore the relationship between diet, lifestyle, and cancer, as well as other chronic diseases, like heart disease.\r\n\r\nBottom line: You can add years to your life by engaging in these key behaviors: being physically active, eating at least five servings of fruits and vegetables a day (the Mediterranean diet has you eating between seven and ten servings), moderating how much alcohol you drink, and not smoking.\r\n<h2 id=\"tab5\" >Research from the University of Louisiana’s College of Pharmacology</h2>\r\nA healthy brain has 100 billion nerve cells (neurons) that connect in an intricate web, called a <i>neuron forest.</i> Signals that form memories, ideas, and feelings travel from neuron to neuron in this forest. In a brain afflicted with Alzheimer’s, problems occur when the two key proteins stop functioning properly and result in plaques and tangles being formed.\r\n\r\nAt this point the cells, deprived of nutrients, die.\r\n\r\nIn the study, researchers showed that <i>oleocanthal, </i>a compound in extra virgin olive oil, helps decrease the accumulation of beta-amyloid in the brain by enhancing the production of other proteins and enzymes thought to be critical in removing beta-amyloid. The implication was that following a Mediterranean diet that features extra virgin olive oil has the potential to reduce the risk of Alzheimer’s and other dementias.\r\n<h2 id=\"tab6\" >The NIH-AARP diet and health study</h2>\r\nTogether the National Institutes of Health and AARP (formerly known as the American Association of Retired Persons) conducted a study that investigated the link between diet and health.\r\n\r\nThe NIH-AARP Diet and Health study published in the <i>Archives of Internal Medicine</i> in 2007 found that people who closely adhered to a Mediterranean-style diet were 12 to 20 percent less likely to die from cancer and all causes.\r\n<h2 id=\"tab7\" >The ATTICA study</h2>\r\nThe ATTICA study, published in the September 2005 issue of the <i>American Journal of Clinical Nutrition,</i> measured the total antioxidant capacity of men and women in Greece. It found that the participants who followed a traditional Mediterranean diet had an 11 percent higher antioxidant capacity than those who didn’t adhere to a traditional diet.\r\n\r\nThe findings also showed that the participants who followed the traditional diet the most had 19 percent lower oxidized LDL (bad) cholesterol concentrations, which may potentially lower the risk of developing heart disease.\r\n<h2 id=\"tab8\" >Harvard School of Public Health study</h2>\r\nBeginning in 1976, researchers from the Harvard School of Public Health followed 88,000 healthy women and found that the risk of colon cancer was 2.5 times higher in women who ate beef, pork, or lamb daily compared with those who ate those meats once a month or less. They also found that the risk of getting colon cancer was directly correlated to the amount of meat eaten.\r\n<h2 id=\"tab9\" >2008 study reviews regarding cancer risk</h2>\r\nIn addition to ingredient-specific studies, the diet as a whole has some promising research. A 2008 study review published in the <i>British Medical Journal</i> showed that following a traditional Mediterranean diet reduced the risk of dying from cancer by 9 percent.\r\n\r\nThat same year, the <i>American Journal of Clinical Nutrition </i>published a study that showed that, among post-menopausal women, those who followed a traditional Mediterranean diet were 22 percent less likely to develop breast cancer.\r\n\r\nA study of 26,000 Greek people published in the <i>British Journal of Cancer</i> showed that using more olive oil cut cancer risk by 9 percent.\r\n<h2 id=\"tab10\" >Study from Second University of Naples</h2>\r\nA 2009 study from the Second University of Naples in Italy, published in the <i>Annals of Internal Medicine</i>, found that diabetics who followed a Mediterranean diet instead of a low-fat diet had better glycemic control and were less likely to need diabetes medication.","blurb":"","authors":[{"authorId":9317,"name":"Rachel Berman","slug":"rachel-berman","description":" <p><b>Rachel Berman</b>, RD, a nationally recognized nutrition expert, has helped thousands of clients lose weight and improve their health. She is the Director of Nutrition and an editor at About.com Health. As a contributor to numerous publications, and through appearances on various local and national radio and television health segments, she regularly shares her core philosophy of balance and moderation as well her passion about helping others develop a healthier relationship with food. Meri Raffetto, RD, LDN and Wendy Jo Peterson, MS, RD, coauthors of <i>Mediterranean Diet Cookbook For Dummies</i>, share this philosophy and are contributors to this book.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9317"}}],"primaryCategoryTaxonomy":{"categoryId":33875,"title":"Mediterranean Diet Recipes","slug":"mediterranean-diet-recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33875"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[{"label":"The Seven Countries study","target":"#tab1"},{"label":"The SUN Project","target":"#tab2"},{"label":"The PREDIMED trial","target":"#tab3"},{"label":"The EPIC project","target":"#tab4"},{"label":"Research from the University of Louisiana’s College of Pharmacology","target":"#tab5"},{"label":"The NIH-AARP diet and health study","target":"#tab6"},{"label":"The ATTICA study","target":"#tab7"},{"label":"Harvard School of Public Health study","target":"#tab8"},{"label":"2008 study reviews regarding cancer risk","target":"#tab9"},{"label":"Study from Second University of Naples","target":"#tab10"}],"relatedArticles":{"fromBook":[{"articleId":207871,"title":"Mediterranean Diet For Dummies Cheat Sheet","slug":"mediterranean-diet-for-dummies-cheat-sheet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/207871"}},{"articleId":204091,"title":"A Taste of the Mediterranean: Top 10 Herbs and Spices","slug":"a-taste-of-the-mediterranean-top-10-herbs-and-spices","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204091"}},{"articleId":204090,"title":"The Top 5 Mediterranean Vegetables","slug":"the-top-5-mediterranean-vegetables","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204090"}},{"articleId":204089,"title":"The 5 Grain Stars of the Mediterranean","slug":"the-5-grain-stars-of-themediterranean","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204089"}},{"articleId":204088,"title":"The 5 Types of Sealife Central to the Mediterranean Diet","slug":"the-5-types-of-sealife-central-to-the-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204088"}}],"fromCategory":[{"articleId":288517,"title":"Mediterranean Lifestyle For Dummies Cheat Sheet","slug":"mediterranean-lifestyle-for-dummies-cheat-sheet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/288517"}},{"articleId":246903,"title":"Enjoying a Great Steak on the Mediterranean Diet","slug":"enjoying-great-steak-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246903"}},{"articleId":246900,"title":"Easy Ways to Incorporate Seafood into Your Mediterranean Diet","slug":"easy-ways-incorporate-seafood-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246900"}},{"articleId":246896,"title":"Add Spring Vegetables to Your Mediterranean Diet","slug":"add-spring-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246896"}},{"articleId":246892,"title":"Include Hearty Winter Vegetables in Your Mediterranean Diet","slug":"include-hearty-winter-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246892"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":282393,"slug":"mediterranean-diet-for-dummies","isbn":"9781118715253","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"amazon":{"default":"https://www.amazon.com/gp/product/111871525X/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/111871525X/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/111871525X-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/111871525X/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/111871525X/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"https://www.dummies.com/wp-content/uploads/mediterranean-diet-for-dummies-cover-9781118715253-203x255.jpg","width":203,"height":255},"title":"Mediterranean Diet For Dummies","testBankPinActivationLink":"","bookOutOfPrint":false,"authorsInfo":"<p><b data-author-id=\"9317\">Rachel Berman</b>, RD, a nationally recognized nutrition expert, has helped thousands of clients lose weight and improve their health. She is the Director of Nutrition and an editor at About.com Health. As a contributor to numerous publications, and through appearances on various local and national radio and television health segments, she regularly shares her core philosophy of balance and moderation as well her passion about helping others develop a healthier relationship with food. Meri Raffetto, RD, LDN and Wendy Jo Peterson, MS, RD, coauthors of <i>Mediterranean Diet Cookbook For Dummies</i>, share this philosophy and are contributors to this book.</p>","authors":[{"authorId":9317,"name":"Rachel Berman","slug":"rachel-berman","description":" <p><b>Rachel Berman</b>, RD, a nationally recognized nutrition expert, has helped thousands of clients lose weight and improve their health. She is the Director of Nutrition and an editor at About.com Health. As a contributor to numerous publications, and through appearances on various local and national radio and television health segments, she regularly shares her core philosophy of balance and moderation as well her passion about helping others develop a healthier relationship with food. Meri Raffetto, RD, LDN and Wendy Jo Peterson, MS, RD, coauthors of <i>Mediterranean Diet Cookbook For Dummies</i>, share this philosophy and are contributors to this book.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9317"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;home-auto-hobbies&quot;,&quot;food-drink&quot;,&quot;recipes&quot;,&quot;mediterranean-diet-recipes&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781118715253&quot;]}]\" id=\"du-slot-63221af820f06\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;home-auto-hobbies&quot;,&quot;food-drink&quot;,&quot;recipes&quot;,&quot;mediterranean-diet-recipes&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781118715253&quot;]}]\" id=\"du-slot-63221af82194e\"></div></div>"},"articleType":{"articleType":"Articles","articleList":null,"content":null,"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":"Two years","lifeExpectancySetFrom":"2021-08-12T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":160249},{"headers":{"creationTime":"2016-03-26T13:55:31+00:00","modifiedTime":"2021-05-25T13:44:59+00:00","timestamp":"2022-09-14T18:18:11+00:00"},"data":{"breadcrumbs":[{"name":"Home, Auto, & Hobbies","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33809"},"slug":"home-auto-hobbies","categoryId":33809},{"name":"Food & Drink","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33839"},"slug":"food-drink","categoryId":33839},{"name":"Recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33859"},"slug":"recipes","categoryId":33859},{"name":"Mediterranean Diet Recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33875"},"slug":"mediterranean-diet-recipes","categoryId":33875}],"title":"Factoring Wine into the Mediterranean Diet","strippedTitle":"factoring wine into the mediterranean diet","slug":"factoring-wine-into-the-mediterraneandiet","canonicalUrl":"","seo":{"metaDescription":"The Mediterranean diet is not a “diet” in the commonly accepted definition of the word; it’s really a lifestyle. And nothing epitomizes that more than the fact ","noIndex":0,"noFollow":0},"content":"<p>The Mediterranean diet is not a “diet” in the commonly accepted definition of the word; it’s really a lifestyle. And nothing epitomizes that more than the fact that wine has its place in the standard Mediterranean food pyramid.</p>\r\n<img src=\"https://www.dummies.com/wp-content/uploads/401288.image0.jpg\" width=\"359\" height=\"400\" alt=\"image0.jpg\"/>\r\n<p>Ever since the idea of a “French paradox” was observed in the early 1990s, wine and its significance to health have been the source of much research and debate.</p>\r\n<p class=\"Remember\">The “French paradox” describes the phenomenon in which, despite a diet relatively high in saturated fat from cheeses, creamy sauces, and croissants, French people have a lower risk for heart disease. One original theory explaining this paradox is that the presence of red wine in the diet helps ward off heart disease.</p>\r\n<p>Since this idea was first proposed, a great deal of information has emerged on the health benefits of including a glass of wine every day. So drink up and read on to discover how a daily glass of wine can be good for you. </p>\r\n<h2 id=\"tab1\" >Red or white? Red, silly head!</h2>\r\n<p>The color of wine depends on the color of grape used. Red wine is made from purple or red grapes, and white is made from green or yellow grapes. Red grapes and wine have been fermenting with the skin on longer than white, giving them more antioxidants (antioxidants are concentrated in the grape’s skin). One, called <i>resveratrol,</i> is especially important. </p>\r\n<p class=\"Remember\">Research shows that all alcohol — red wine, white wine, beer, and spirits — may have health benefits, such as reducing risk for heart disease, heart attacks, stroke, and diabetes. In moderation, alcohol does the following:</p>\r\n<ul class=\"level-one\">\r\n <li><p class=\"first-para\">Raises your “good” (HDL) cholesterol, protecting your arteries</p>\r\n </li>\r\n <li><p class=\"first-para\">Acts as a blood thinner, reducing formation of clots and risk for cardiac events</p>\r\n </li>\r\n</ul>\r\n<p>Red wine has the greatest amounts of antioxidants and has been more heavily researched relative to compounded benefits of the Mediterranean diet. </p>\r\n<p class=\"Remember\">Red wines are classified by body type. In this context, <i>body type </i>doesn’t refer to being pear-shaped or curvy. Instead it refers to the mouthfeel of the wine. Mouthfeel has a lot to do with <i>tannins, </i>a type of flavonoid found in wines (and which can also be found in teas).</p>\r\n<p>Typically, the more tannins, the higher the alcohol content and the greater the “dry pucker” taste you get when you take a sip. Tannins act as sort of a palate cleanser, too. Here are the different wine classifications:</p>\r\n<ul class=\"level-one\">\r\n <li><p class=\"first-para\"><b>Light-bodied:</b> Lowest in tannins. Examples include Pinot Noir and Zinfandel. </p>\r\n<p class=\"child-para Remember\">Rosé wine falls within the category of a light-bodied red wine, even though the color is a pinkish hue. Rosé is lighter than red wine because the skins of the grape have the shortest contact time with the juice. Rosés can also be made by blending together red and white wines.</p>\r\n </li>\r\n <li><p class=\"first-para\"><b>Medium-bodied:</b> Moderate tannins. Examples include like Chianti, Shiraz, and Merlot.</p>\r\n </li>\r\n <li><p class=\"first-para\"><b>Full-bodied: </b>Highest in tannins. Examples include Bordeaux and Cabernet Sauvignon.</p>\r\n </li>\r\n</ul>\r\n<p class=\"Warning\">Red wine has the potential to trigger migraines. The exact mechanism isn’t clear, but research shows that tannins and <i>sulfites, </i>chemicals added to increase shelf life, may be two of the culprits. If you’re susceptible to migraines, look for red wine without sulfites and avoid those highest in tannins.</p>\r\n<h2 id=\"tab2\" >Cheers! Looking at the benefits of red wine</h2>\r\n<p>Before you raise your glass, take a little time to find out about the antioxidants in red wine and understand how they impact your health. Savoring both the wine and its benefits is all part of the cultural experience. </p>\r\n<p>Resveratrol is the magic ingredient in wine that has the greatest health perks. It’s an antioxidant that helps fight free radicals in your body, boosting your immune system and warding off disease. Although it’s unclear how much resveratrol you need (studies on resveratrol use rats and higher doses than that found in your glass of wine), resveratrol has been shown to have benefits in these arenas:</p>\r\n<ul class=\"level-one\">\r\n <li><p class=\"first-para\"><b>Heart disease: </b>Reduces inflammation, “bad” cholesterol, and risk for clots, and protects artery health. </p>\r\n </li>\r\n <li><p class=\"first-para\"><b>Brain health: </b>Protects against cognitive decline and plaque formation in the brain, reduces inflammation, and may slow the progression of Alzheimer’s and Parkinson’s diseases. </p>\r\n </li>\r\n <li><p class=\"first-para\"><b>Cancer: </b>Reduces tumor development. </p>\r\n </li>\r\n <li><p class=\"first-para\"><b>Diabetes: </b>May help lower blood glucose levels and improve the body’s response to insulin. </p>\r\n </li>\r\n</ul>\r\n<p class=\"Tip\">Wine isn’t the only drink that provides your dose of resveratrol! It’s also found in varying amounts in grapes, grape juice, blueberries, cranberries, peanuts, and dark chocolate. </p>\r\n<p><i>Quercetin </i>is another flavonoid compound in red wine. It helps widen blood vessels, minimize clots, and reduce inflammation. In addition to being found in wine, quercetin is also found in red apples, capers, dill, and berries. </p>\r\n<h2 id=\"tab3\" >Adding flavor with wine</h2>\r\n<p>Who says the only way to enjoy wine is to drink it? Wine can add a lot of flavor — without any of the fat — to many recipes. Using wine even lets you cut down on some of the oil you’re using, which is an especially nifty benefit when you’ve already had your allotment for the day.</p>\r\n<p>In addition to adding flavor, wine also adds moisture. You can use it to make a mean marinade and to help tenderize meat. You can also use it as a substitute for oil when you’re sautéing or simmering.</p>\r\n<p>When you cook with wine, some of the alcohol evaporates away during the cooking process; how much varies, depending on the cooking method and length of cooking time. </p>\r\n<p>When thinking about the type of wine to use in cooking, these guidelines may help:</p>\r\n<ul class=\"level-one\">\r\n <li><p class=\"first-para\">Choose lighter bodied wines for more delicately flavored dishes and full-bodied wines for dishes with more flavor.</p>\r\n </li>\r\n <li><p class=\"first-para\">Use white wine for light colored dishes and sauces, red for darker-colored meals.</p>\r\n </li>\r\n <li><p class=\"first-para\">Choose a wine you like to drink because the flavor will remain during the cooking process.</p>\r\n </li>\r\n <li><p class=\"first-para\">Dry wine is low in sugar; sweeter wines have more natural sugars and therefore add more sweetness. When deciding which to use, choose the one that produce the flavor you’re craving.</p>\r\n </li>\r\n</ul>","description":"<p>The Mediterranean diet is not a “diet” in the commonly accepted definition of the word; it’s really a lifestyle. And nothing epitomizes that more than the fact that wine has its place in the standard Mediterranean food pyramid.</p>\r\n<img src=\"https://www.dummies.com/wp-content/uploads/401288.image0.jpg\" width=\"359\" height=\"400\" alt=\"image0.jpg\"/>\r\n<p>Ever since the idea of a “French paradox” was observed in the early 1990s, wine and its significance to health have been the source of much research and debate.</p>\r\n<p class=\"Remember\">The “French paradox” describes the phenomenon in which, despite a diet relatively high in saturated fat from cheeses, creamy sauces, and croissants, French people have a lower risk for heart disease. One original theory explaining this paradox is that the presence of red wine in the diet helps ward off heart disease.</p>\r\n<p>Since this idea was first proposed, a great deal of information has emerged on the health benefits of including a glass of wine every day. So drink up and read on to discover how a daily glass of wine can be good for you. </p>\r\n<h2 id=\"tab1\" >Red or white? Red, silly head!</h2>\r\n<p>The color of wine depends on the color of grape used. Red wine is made from purple or red grapes, and white is made from green or yellow grapes. Red grapes and wine have been fermenting with the skin on longer than white, giving them more antioxidants (antioxidants are concentrated in the grape’s skin). One, called <i>resveratrol,</i> is especially important. </p>\r\n<p class=\"Remember\">Research shows that all alcohol — red wine, white wine, beer, and spirits — may have health benefits, such as reducing risk for heart disease, heart attacks, stroke, and diabetes. In moderation, alcohol does the following:</p>\r\n<ul class=\"level-one\">\r\n <li><p class=\"first-para\">Raises your “good” (HDL) cholesterol, protecting your arteries</p>\r\n </li>\r\n <li><p class=\"first-para\">Acts as a blood thinner, reducing formation of clots and risk for cardiac events</p>\r\n </li>\r\n</ul>\r\n<p>Red wine has the greatest amounts of antioxidants and has been more heavily researched relative to compounded benefits of the Mediterranean diet. </p>\r\n<p class=\"Remember\">Red wines are classified by body type. In this context, <i>body type </i>doesn’t refer to being pear-shaped or curvy. Instead it refers to the mouthfeel of the wine. Mouthfeel has a lot to do with <i>tannins, </i>a type of flavonoid found in wines (and which can also be found in teas).</p>\r\n<p>Typically, the more tannins, the higher the alcohol content and the greater the “dry pucker” taste you get when you take a sip. Tannins act as sort of a palate cleanser, too. Here are the different wine classifications:</p>\r\n<ul class=\"level-one\">\r\n <li><p class=\"first-para\"><b>Light-bodied:</b> Lowest in tannins. Examples include Pinot Noir and Zinfandel. </p>\r\n<p class=\"child-para Remember\">Rosé wine falls within the category of a light-bodied red wine, even though the color is a pinkish hue. Rosé is lighter than red wine because the skins of the grape have the shortest contact time with the juice. Rosés can also be made by blending together red and white wines.</p>\r\n </li>\r\n <li><p class=\"first-para\"><b>Medium-bodied:</b> Moderate tannins. Examples include like Chianti, Shiraz, and Merlot.</p>\r\n </li>\r\n <li><p class=\"first-para\"><b>Full-bodied: </b>Highest in tannins. Examples include Bordeaux and Cabernet Sauvignon.</p>\r\n </li>\r\n</ul>\r\n<p class=\"Warning\">Red wine has the potential to trigger migraines. The exact mechanism isn’t clear, but research shows that tannins and <i>sulfites, </i>chemicals added to increase shelf life, may be two of the culprits. If you’re susceptible to migraines, look for red wine without sulfites and avoid those highest in tannins.</p>\r\n<h2 id=\"tab2\" >Cheers! Looking at the benefits of red wine</h2>\r\n<p>Before you raise your glass, take a little time to find out about the antioxidants in red wine and understand how they impact your health. Savoring both the wine and its benefits is all part of the cultural experience. </p>\r\n<p>Resveratrol is the magic ingredient in wine that has the greatest health perks. It’s an antioxidant that helps fight free radicals in your body, boosting your immune system and warding off disease. Although it’s unclear how much resveratrol you need (studies on resveratrol use rats and higher doses than that found in your glass of wine), resveratrol has been shown to have benefits in these arenas:</p>\r\n<ul class=\"level-one\">\r\n <li><p class=\"first-para\"><b>Heart disease: </b>Reduces inflammation, “bad” cholesterol, and risk for clots, and protects artery health. </p>\r\n </li>\r\n <li><p class=\"first-para\"><b>Brain health: </b>Protects against cognitive decline and plaque formation in the brain, reduces inflammation, and may slow the progression of Alzheimer’s and Parkinson’s diseases. </p>\r\n </li>\r\n <li><p class=\"first-para\"><b>Cancer: </b>Reduces tumor development. </p>\r\n </li>\r\n <li><p class=\"first-para\"><b>Diabetes: </b>May help lower blood glucose levels and improve the body’s response to insulin. </p>\r\n </li>\r\n</ul>\r\n<p class=\"Tip\">Wine isn’t the only drink that provides your dose of resveratrol! It’s also found in varying amounts in grapes, grape juice, blueberries, cranberries, peanuts, and dark chocolate. </p>\r\n<p><i>Quercetin </i>is another flavonoid compound in red wine. It helps widen blood vessels, minimize clots, and reduce inflammation. In addition to being found in wine, quercetin is also found in red apples, capers, dill, and berries. </p>\r\n<h2 id=\"tab3\" >Adding flavor with wine</h2>\r\n<p>Who says the only way to enjoy wine is to drink it? Wine can add a lot of flavor — without any of the fat — to many recipes. Using wine even lets you cut down on some of the oil you’re using, which is an especially nifty benefit when you’ve already had your allotment for the day.</p>\r\n<p>In addition to adding flavor, wine also adds moisture. You can use it to make a mean marinade and to help tenderize meat. You can also use it as a substitute for oil when you’re sautéing or simmering.</p>\r\n<p>When you cook with wine, some of the alcohol evaporates away during the cooking process; how much varies, depending on the cooking method and length of cooking time. </p>\r\n<p>When thinking about the type of wine to use in cooking, these guidelines may help:</p>\r\n<ul class=\"level-one\">\r\n <li><p class=\"first-para\">Choose lighter bodied wines for more delicately flavored dishes and full-bodied wines for dishes with more flavor.</p>\r\n </li>\r\n <li><p class=\"first-para\">Use white wine for light colored dishes and sauces, red for darker-colored meals.</p>\r\n </li>\r\n <li><p class=\"first-para\">Choose a wine you like to drink because the flavor will remain during the cooking process.</p>\r\n </li>\r\n <li><p class=\"first-para\">Dry wine is low in sugar; sweeter wines have more natural sugars and therefore add more sweetness. When deciding which to use, choose the one that produce the flavor you’re craving.</p>\r\n </li>\r\n</ul>","blurb":"","authors":[{"authorId":9317,"name":"Rachel Berman","slug":"rachel-berman","description":" <p><b>Rachel Berman</b>, RD, a nationally recognized nutrition expert, has helped thousands of clients lose weight and improve their health. She is the Director of Nutrition and an editor at About.com Health. As a contributor to numerous publications, and through appearances on various local and national radio and television health segments, she regularly shares her core philosophy of balance and moderation as well her passion about helping others develop a healthier relationship with food. Meri Raffetto, RD, LDN and Wendy Jo Peterson, MS, RD, coauthors of <i>Mediterranean Diet Cookbook For Dummies</i>, share this philosophy and are contributors to this book.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9317"}}],"primaryCategoryTaxonomy":{"categoryId":33875,"title":"Mediterranean Diet Recipes","slug":"mediterranean-diet-recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33875"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[{"label":"Red or white? Red, silly head!","target":"#tab1"},{"label":"Cheers! Looking at the benefits of red wine","target":"#tab2"},{"label":"Adding flavor with wine","target":"#tab3"}],"relatedArticles":{"fromBook":[{"articleId":207871,"title":"Mediterranean Diet For Dummies Cheat Sheet","slug":"mediterranean-diet-for-dummies-cheat-sheet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/207871"}},{"articleId":204091,"title":"A Taste of the Mediterranean: Top 10 Herbs and Spices","slug":"a-taste-of-the-mediterranean-top-10-herbs-and-spices","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204091"}},{"articleId":204090,"title":"The Top 5 Mediterranean Vegetables","slug":"the-top-5-mediterranean-vegetables","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204090"}},{"articleId":204089,"title":"The 5 Grain Stars of the Mediterranean","slug":"the-5-grain-stars-of-themediterranean","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204089"}},{"articleId":204088,"title":"The 5 Types of Sealife Central to the Mediterranean Diet","slug":"the-5-types-of-sealife-central-to-the-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204088"}}],"fromCategory":[{"articleId":288517,"title":"Mediterranean Lifestyle For Dummies Cheat Sheet","slug":"mediterranean-lifestyle-for-dummies-cheat-sheet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/288517"}},{"articleId":246903,"title":"Enjoying a Great Steak on the Mediterranean Diet","slug":"enjoying-great-steak-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246903"}},{"articleId":246900,"title":"Easy Ways to Incorporate Seafood into Your Mediterranean Diet","slug":"easy-ways-incorporate-seafood-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246900"}},{"articleId":246896,"title":"Add Spring Vegetables to Your Mediterranean Diet","slug":"add-spring-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246896"}},{"articleId":246892,"title":"Include Hearty Winter Vegetables in Your Mediterranean Diet","slug":"include-hearty-winter-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246892"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":282393,"slug":"mediterranean-diet-for-dummies","isbn":"9781118715253","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"amazon":{"default":"https://www.amazon.com/gp/product/111871525X/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/111871525X/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/111871525X-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/111871525X/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/111871525X/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"https://www.dummies.com/wp-content/uploads/mediterranean-diet-for-dummies-cover-9781118715253-203x255.jpg","width":203,"height":255},"title":"Mediterranean Diet For Dummies","testBankPinActivationLink":"","bookOutOfPrint":false,"authorsInfo":"<p><b data-author-id=\"9317\">Rachel Berman</b>, RD, a nationally recognized nutrition expert, has helped thousands of clients lose weight and improve their health. She is the Director of Nutrition and an editor at About.com Health. As a contributor to numerous publications, and through appearances on various local and national radio and television health segments, she regularly shares her core philosophy of balance and moderation as well her passion about helping others develop a healthier relationship with food. Meri Raffetto, RD, LDN and Wendy Jo Peterson, MS, RD, coauthors of <i>Mediterranean Diet Cookbook For Dummies</i>, share this philosophy and are contributors to this book.</p>","authors":[{"authorId":9317,"name":"Rachel Berman","slug":"rachel-berman","description":" <p><b>Rachel Berman</b>, RD, a nationally recognized nutrition expert, has helped thousands of clients lose weight and improve their health. She is the Director of Nutrition and an editor at About.com Health. As a contributor to numerous publications, and through appearances on various local and national radio and television health segments, she regularly shares her core philosophy of balance and moderation as well her passion about helping others develop a healthier relationship with food. Meri Raffetto, RD, LDN and Wendy Jo Peterson, MS, RD, coauthors of <i>Mediterranean Diet Cookbook For Dummies</i>, share this philosophy and are contributors to this book.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9317"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;home-auto-hobbies&quot;,&quot;food-drink&quot;,&quot;recipes&quot;,&quot;mediterranean-diet-recipes&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781118715253&quot;]}]\" id=\"du-slot-63221ae3958ce\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;home-auto-hobbies&quot;,&quot;food-drink&quot;,&quot;recipes&quot;,&quot;mediterranean-diet-recipes&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781118715253&quot;]}]\" id=\"du-slot-63221ae3961f8\"></div></div>"},"articleType":{"articleType":"Articles","articleList":null,"content":null,"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":"One year","lifeExpectancySetFrom":"2021-05-25T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":160262},{"headers":{"creationTime":"2016-03-26T15:04:32+00:00","modifiedTime":"2021-05-25T13:00:44+00:00","timestamp":"2022-09-14T18:18:11+00:00"},"data":{"breadcrumbs":[{"name":"Home, Auto, & Hobbies","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33809"},"slug":"home-auto-hobbies","categoryId":33809},{"name":"Food & Drink","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33839"},"slug":"food-drink","categoryId":33839},{"name":"Recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33859"},"slug":"recipes","categoryId":33859},{"name":"Mediterranean Diet Recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33875"},"slug":"mediterranean-diet-recipes","categoryId":33875}],"title":"The Importance of Wine in the Mediterranean Diet","strippedTitle":"the importance of wine in the mediterranean diet","slug":"the-importance-of-wine-in-the-mediterranean-diet","canonicalUrl":"","seo":{"metaDescription":"Drinking more red wine, like many people in the Mediterranean coast do, may be one reason you’re excited about switching to a Mediterranean diet. Red wine has c","noIndex":0,"noFollow":0},"content":"<p>Drinking more red wine, like many people in the Mediterranean coast do, may be one reason you’re excited about switching to a Mediterranean diet. Red wine has certain properties that research has shown are beneficial for heart health. If you drink alcohol in moderation, add a little red wine in place of other alcoholic beverages.</p>\r\n<p>(If you’re not a fan of red wine, drinking grape juice made from Concord grapes and eating purple grapes also provide similar heart-health benefits.)</p>\r\n<p>The cardio protection red wine provides is attributed to the antioxidants from <em>flavonoids</em> found in the skin of the grapes. The flavonoids reduce your risk of heart disease by lowering bad cholesterol, increasing good cholesterol, and reducing blood clotting. A specific flavonoid called <em>reservatol</em> may have additional benefits, including inhibiting tumor development in certain cancers, but that research is still in early stages.</p>\r\n<p class=\"Remember\">Although red wine can indeed be part of a healthy lifestyle, a fine line determines what amount is considered healthy. The recommended daily intake is one 4-ounce glass for women and one to two 4-ounce glasses for men. Excessive drinking can become unhealthy and is linked to high blood pressure, cardiovascular conditions, and extra calories.</p>\r\n<p class=\"Warning\">You also need to be in good health to enjoy this perk of the Mediterranean diet. If you have high blood pressure, high triglycerides, pancreatitis, liver disease, or congestive heart failure, drinking even moderate amounts of alcohol may worsen your condition. Also, if you take aspirin regularly for heart health, you want to slow down on the drinking. Talk to your health care provider to see what’s right for you.</p>","description":"<p>Drinking more red wine, like many people in the Mediterranean coast do, may be one reason you’re excited about switching to a Mediterranean diet. Red wine has certain properties that research has shown are beneficial for heart health. If you drink alcohol in moderation, add a little red wine in place of other alcoholic beverages.</p>\r\n<p>(If you’re not a fan of red wine, drinking grape juice made from Concord grapes and eating purple grapes also provide similar heart-health benefits.)</p>\r\n<p>The cardio protection red wine provides is attributed to the antioxidants from <em>flavonoids</em> found in the skin of the grapes. The flavonoids reduce your risk of heart disease by lowering bad cholesterol, increasing good cholesterol, and reducing blood clotting. A specific flavonoid called <em>reservatol</em> may have additional benefits, including inhibiting tumor development in certain cancers, but that research is still in early stages.</p>\r\n<p class=\"Remember\">Although red wine can indeed be part of a healthy lifestyle, a fine line determines what amount is considered healthy. The recommended daily intake is one 4-ounce glass for women and one to two 4-ounce glasses for men. Excessive drinking can become unhealthy and is linked to high blood pressure, cardiovascular conditions, and extra calories.</p>\r\n<p class=\"Warning\">You also need to be in good health to enjoy this perk of the Mediterranean diet. If you have high blood pressure, high triglycerides, pancreatitis, liver disease, or congestive heart failure, drinking even moderate amounts of alcohol may worsen your condition. Also, if you take aspirin regularly for heart health, you want to slow down on the drinking. Talk to your health care provider to see what’s right for you.</p>","blurb":"","authors":[{"authorId":9724,"name":"Meri Raffetto","slug":"meri-raffetto","description":" <p><b>Meri Raffetto, RDN,</b> founded Real Living Nutrition Services (reallivingnutrition.com), which pro- vides one of the only interactive online weight-loss and wellness programs.</p> <p><b>Wendy Jo Peterson MS, RDN,</b> enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa College.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9724"}},{"authorId":9460,"name":"Wendy Jo Peterson","slug":"wendy-jo-peterson","description":" <p><b>Meri Raffetto, RDN,</b> founded Real Living Nutrition Services (reallivingnutrition.com), which pro- vides one of the only interactive online weight-loss and wellness programs.</p> <p><b>Wendy Jo Peterson MS, RDN,</b> enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa College.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9460"}}],"primaryCategoryTaxonomy":{"categoryId":33875,"title":"Mediterranean Diet Recipes","slug":"mediterranean-diet-recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33875"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[],"fromCategory":[{"articleId":288517,"title":"Mediterranean Lifestyle For Dummies Cheat Sheet","slug":"mediterranean-lifestyle-for-dummies-cheat-sheet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/288517"}},{"articleId":246903,"title":"Enjoying a Great Steak on the Mediterranean 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Mediterranean Diet Recipes Articles

Get a taste of the Mediterranean every day, and keep cancer and heart disease at bay. We explain the diet and show you how to make the switch easy.

Articles From Mediterranean Diet Recipes

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Mediterranean Diet Recipes Lunch or Dinner Entrees on the Mediterranean Diet

Step by Step / Updated 08-25-2022

Eating a plant-based diet is one of the fundamentals of Mediterranean cuisine and one of the major reasons for the health benefits found in the Mediterranean diet. Many regions in the Mediterranean enjoy pasta as well, but it’s the crown jewel of Italian cooking in particular. Adding vegetables to pasta is a no-brainer. The bottom line is simple: The more nutrients you eat from your foods, the better health you experience. Part of the goal with eating the Mediterranean way is to decrease animal protein and increase plant-based proteins.

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Mediterranean Diet Recipes Picking the Best Lentils for Your Mediterranean Diet Dish

Article / Updated 08-19-2022

Eating a plant-based diet is one of the fundamentals of Mediterranean cuisine and one of the major reasons for the health benefits found in the Mediterranean diet. Lentils are small, round legumes that make a healthy choice for any meal. They're a great source of plant-based protein, fiber, and vitamins and minerals such as folate and iron. Lentils are great to cook with because they take on flavors well from other ingredients such as herbs, spices, or broths. If you look hard enough, you can find a variety of different types of lentils, all with their own unique flavor, color, and texture. Some types are better for soups, while others are great as a stand-alone side dish. Use this guide to help you select the perfect type of lentil for your next dish: Brown lentils are the most common type of lentil found in major grocery stores. They range in color from light brown to dark black and have an earthy, nutty flavor. Brown lentils can turn soft quickly if you don't watch your cooking time. The mild flavor works well for many dishes, such as soups and salads, and these lentils are also good for purees because they're easily mashed. Green lentils are often glossy-looking, with a pale green/brown mix of colors. They have a strong flavor and take a little longer to cook than other lentils. The plus about green lentils, other than their taste, is the fact that they retain their texture and shape well, making them perfect for side salads. Red lentils range from gold to red and have a sweet, nutty flavor. Like brown lentils, they run the risk of turning mushy from overcooking. You see red lentils most often in Indian dal or curry dishes. Red lentils are also fabulous in soups.

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Mediterranean Diet Recipes Mediterranean Lifestyle For Dummies Cheat Sheet

Cheat Sheet / Updated 04-13-2022

You may have heard of the Mediterranean diet and wondered if it was right for you. But the reason people in the Mediterranean region enjoy good health goes beyond the diet — it’s about their entire lifestyle. Knowing why the lifestyle is good for you is the first step to making it work. A key part of the lifestyle is the way people approach food. They enjoy their food; they don’t view it with rules and restrictions in mind. Armed with this information, you’re ready to review the key components of the Mediterranean lifestyle so you can put them to work in your daily life.

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Mediterranean Diet Recipes Mediterranean Diet Cookbook For Dummies Cheat Sheet

Cheat Sheet / Updated 04-13-2022

Following a Mediterranean diet is a useful tool for overall health, weight management, and disease prevention. Knowing the principles of a Mediterranean diet, using appropriate portion sizes, and organizing your kitchen can lead you on the way to successfully meeting your health goals.

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Mediterranean Diet Recipes Mediterranean Diet For Dummies Cheat Sheet

Cheat Sheet / Updated 02-16-2022

Because of the health benefits associated with the Mediterranean diet and the recent studies that have highlighted the diet’s ability to reduce heart disease, decrease the risk of some cancers, prevent or mitigate the effects of diabetes, and more, many have embraced the Mediterranean diet’s key guidelines. Although this plant-based diet devotes the largest portion of a plate to fruits, vegetables, and whole grains, healthy fats, like those you get from olive oil and nuts, lean animal proteins, and red wine also take key roles.

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Mediterranean Diet Recipes Easy Ways to Incorporate Seafood into Your Mediterranean Diet

Article / Updated 11-18-2021

Although the Mediterranean Diet encourages you to slow down and enjoy cooking and eating, doing so all the time can be a challenge. Here are some quick seafood recipes that you can prepare and take with you as you run from errand to errand. The most important piece is to get you eating fish a couple of times a week if you aren't already doing so. Having some easy and tasty recipes on hand can help you enjoy fish more often. You'll find that cooking fish is actually much easier than cooking a steak. Grilled Sardines with Tabbouleh Preparation Time: 40 minutes Cook Time: 5 minutes Yield: 2 servings 2 tablespoons uncooked bulgur 1 cucumber, chopped small 2 tomatoes, chopped small 2 cups chopped fresh parsley Juice of 1/2 a lemon, plus 1 tablespoon 2 tablespoons plus 1 tablespoon extra-virgin olive oil Salt and pepper to taste One 3.75-ounce can sardines in water, drained and patted dry In a medium mixing bowl, combine the bulgur, cucumber, tomatoes, parsley, all but 1 tablespoon of the lemon juice, and 2 tablespoons of the olive oil. Season with salt and pepper to taste. Set aside for 30 minutes. Heat a grill pan over high heat. Brush the sardines with the remaining olive oil and grill for 1 to 2 minutes on each side to obtain grill marks. Chop the grilled sardines and season with the remaining lemon juice, and salt and pepper to taste. Divide the tabbouleh (bulgur mixture) between two serving plates and arrange the grilled sardines over the top. PER SERVING: Calories 282 (From Fat 177); Fat 20g (Saturated 3g); Cholesterol 32mg; Sodium 262mg; Carbohydrate 13g (Dietary Fiber 4g); Protein 16g. Serve with crusty bread. Grilling sardines is a great way to elevate the flavor of a canned fish. If your canned sardines are small use a grill pan or cast iron skillet on the stove top to get the desired seared effect. Grilled Scallops Preparation Time: 15 minutes, plus marinating time Cook Time: 8 minutes Yield: 4 servings 2 pounds sea scallops 4 cloves garlic, chopped 2 tablespoons extra-virgin olive oil 1 tablespoon butter, melted 2 tablespoons parsley, finely chopped Nonstick cooking spray Zest and juice of 1 lemon 1/4 teaspoon sea salt Rinse the scallops under water and pat dry. Toss scallops with the garlic, olive oil, butter, and parsley. Allow the scallops to marinate for 10 minutes. Spray the grill with nonstick cooking spray and heat the grill over medium-high heat. Skewer the scallops and grill them for 1 to 3 minutes on each side or until slightly firm to the touch and opaque. Drizzle with the lemon juice and top with the lemon zest and sea salt just before serving. PER SERVING: Calories 285 (From Fat 102); Fat 11g (Saturated 3g); Cholesterol 82mg; Sodium 531mg; Carbohydrate 5g (Dietary Fiber 0g); Protein 38g. Soak wooden skewers in water before grilling so they don't burn on the grill.

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Mediterranean Diet Recipes Introduce Favorite Fall Vegetables into Your Mediterranean Diet

Article / Updated 11-18-2021

Although the fall isn’t as big a veggie season as summer, you can find several choices to incorporate into your Mediterranean diet, including broccoli, cauliflower, and late summer eggplants and squash. These recipes highlight some of the vegetables you can find from September to November, adding a punch of flavor with fresh herbs, spices, olive oil, and cheeses. Grilled Romaine with Lemon Anchovy Dressing Preparation Time: 5 minutes Cook Time: 5 minutes Yield: 4 servings 4 anchovies, canned in oil Juice of 1/2 a medium lemon 1/2 cup finely chopped fresh parsley 1 teaspoon Dijon mustard 2 cloves garlic, smashed 1/4 cup plus 1 teaspoon extra-virgin olive oil Salt to taste (optional) 1 large head romaine lettuce, cut in half lengthwise 3 tablespoons freshly grated Parmesan cheese Chop the anchovies, lemon juice, parsley, Dijon, and garlic in a small bowl, then in a blender or food processor for 1 minute. Turn on the machine and slowly drizzle in 1/4 cup of the olive oil until combined, about 2 minutes. Using a piece of the lettuce, taste the dressing and season with salt (if desired). Heat a grill or grill pan over medium-high heat. Brush the lettuce with the remaining olive oil and grill the cut side for 2 to 3 minutes, or until grill lines appear. Roughly chop the grilled lettuce and toss in a large serving bowl with a little dressing at a time until coated. Top with the Parmesan and serve immediately. Save the remaining dressing in the refrigerator and use within 3 days. PER SERVING: Calories 177 (From Fat 137); Fat 16g (Saturated 3g); Cholesterol 7mg; Sodium 284mg; Carbohydrate 7g (Dietary Fiber 4g); Protein 5g. Sautéed Eggplant with Tomatoes and Black Olives Preparation Time: 10 minutes Cook Time: 30 minutes Yield: 6 servings 2 tablespoons extra-virgin olive oil 3 cloves garlic, chopped 1 large eggplant, unpeeled, cut into 1/2-inch cubes 1 tablespoon dried oregano One 28-ounce can no-salt-added diced tomatoes 1/4 cup kalamata or black olives 1/4 cup tomato paste 2 tablespoons red wine vinegar 1 to 3 tablespoons water 1 cup fresh basil, sliced thinly Salt and pepper to taste 1/4 cup ricotta cheese In a heavy skillet, heat the olive oil over medium heat. Add the garlic, eggplant, and oregano and sauté for 10 minutes. Add the tomatoes, olives, tomato paste, and vinegar and reduce the heat to medium-low. Cover and cook until the eggplant softens, stirring often, about 15 minutes. If needed, occasionally add 1 tablespoon of water to the pan to help the eggplant soften and cook. Stir in the basil and simmer for 3 to 5 minutes. Season with salt and pepper to taste. Place into a serving dish, dollop with spoonfuls of the ricotta, and serve. PER SERVING: Calories 118 (From Fat 61); Fat 7g (Saturated 2g); Cholesterol 5mg; Sodium 164mg; Carbohydrate 13g (Dietary Fiber 5g); Protein 4g. The figure shows how to cube an eggplant.

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Mediterranean Diet Recipes 10 Mediterranean Diet Studies

Article / Updated 08-12-2021

Interest in the relationship between the Mediterranean region and the longevity of its denizens was sparked in middle of the 20th century when folks began to notice that people in southern Europe seemed to be living longer than people who lived in northern Europe and the United States. Since then, several studies have been conducted trying to find the reason. Here are ten of them. The Seven Countries study Funded by a grant from the National Heart Institute and led by Ancel Keys, this decades-long study was one of the first to examine the link between lifestyle and disease. Specifically, the Seven Countries study followed population of men, ages 40 to 59, from seven countries, looking for association among diet, known risk factors, and the prevalence of heart attacks and stroke. The study’s major findings include the observation that the risk of heart attack and stroke is directly related to the level of total serum cholesterol, a finding that held true for all groups studied, and that having high cholesterol and being overweight or obese was associated with increased cancer deaths. Although it didn’t specifically study the Mediterranean diet, researchers observed that southern Europe had far fewer coronary deaths than northern Europe and the United States did, even when factoring in other known risks like age, smoking, blood pressure, and physical activity. The SUN Project The SUN Project, from the University of Navarro, Spain, was an ongoing study that sought to identify dietary causes of various health conditions, such as high blood pressure, diabetes, obesity, and heart disease. This project produced some interesting findings: Participants who followed a Mediterranean-style diet were less likely to develop type 2 diabetes. Participants who ate a diet rich in olive oil had a reduced risk of hypertension (a finding that was statistically significant only among the men) and heart disease. Those whose diets included trans-unsaturated fatty acids were at greater risk of depression, and the greater the consumption of healthy fats, the lower the risk for depression. The PREDIMED trial The PREDIMED (Prevención con Dieta Mediterránea) trial, conducted in Spain and launched in 2003 with results published in 2013, was designed to determine whether, and to what degree, a Mediterranean diet prevents cardiovascular disease. It specifically compared a low-fat diet to a Mediterranean diet, supplemented with either extra-virgin olive oil or tree nuts, to see which was most effective at preventing heart disease, heart attacks, and strokes. Evidence showed that a Mediterranean-based diet, whether supplemented with nuts or extra-virgin olive oil, reduced the risk of heart disease by a whopping 30 percent. The EPIC project The goal of the EPIC (European Prospective Investigation into Cancer) project was to explore the relationship between diet, lifestyle, and cancer, as well as other chronic diseases, like heart disease. Bottom line: You can add years to your life by engaging in these key behaviors: being physically active, eating at least five servings of fruits and vegetables a day (the Mediterranean diet has you eating between seven and ten servings), moderating how much alcohol you drink, and not smoking. Research from the University of Louisiana’s College of Pharmacology A healthy brain has 100 billion nerve cells (neurons) that connect in an intricate web, called a neuron forest. Signals that form memories, ideas, and feelings travel from neuron to neuron in this forest. In a brain afflicted with Alzheimer’s, problems occur when the two key proteins stop functioning properly and result in plaques and tangles being formed. At this point the cells, deprived of nutrients, die. In the study, researchers showed that oleocanthal, a compound in extra virgin olive oil, helps decrease the accumulation of beta-amyloid in the brain by enhancing the production of other proteins and enzymes thought to be critical in removing beta-amyloid. The implication was that following a Mediterranean diet that features extra virgin olive oil has the potential to reduce the risk of Alzheimer’s and other dementias. The NIH-AARP diet and health study Together the National Institutes of Health and AARP (formerly known as the American Association of Retired Persons) conducted a study that investigated the link between diet and health. The NIH-AARP Diet and Health study published in the Archives of Internal Medicine in 2007 found that people who closely adhered to a Mediterranean-style diet were 12 to 20 percent less likely to die from cancer and all causes. The ATTICA study The ATTICA study, published in the September 2005 issue of the American Journal of Clinical Nutrition, measured the total antioxidant capacity of men and women in Greece. It found that the participants who followed a traditional Mediterranean diet had an 11 percent higher antioxidant capacity than those who didn’t adhere to a traditional diet. The findings also showed that the participants who followed the traditional diet the most had 19 percent lower oxidized LDL (bad) cholesterol concentrations, which may potentially lower the risk of developing heart disease. Harvard School of Public Health study Beginning in 1976, researchers from the Harvard School of Public Health followed 88,000 healthy women and found that the risk of colon cancer was 2.5 times higher in women who ate beef, pork, or lamb daily compared with those who ate those meats once a month or less. They also found that the risk of getting colon cancer was directly correlated to the amount of meat eaten. 2008 study reviews regarding cancer risk In addition to ingredient-specific studies, the diet as a whole has some promising research. A 2008 study review published in the British Medical Journal showed that following a traditional Mediterranean diet reduced the risk of dying from cancer by 9 percent. That same year, the American Journal of Clinical Nutrition published a study that showed that, among post-menopausal women, those who followed a traditional Mediterranean diet were 22 percent less likely to develop breast cancer. A study of 26,000 Greek people published in the British Journal of Cancer showed that using more olive oil cut cancer risk by 9 percent. Study from Second University of Naples A 2009 study from the Second University of Naples in Italy, published in the Annals of Internal Medicine, found that diabetics who followed a Mediterranean diet instead of a low-fat diet had better glycemic control and were less likely to need diabetes medication.

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Mediterranean Diet Recipes Factoring Wine into the Mediterranean Diet

Article / Updated 05-25-2021

The Mediterranean diet is not a “diet” in the commonly accepted definition of the word; it’s really a lifestyle. And nothing epitomizes that more than the fact that wine has its place in the standard Mediterranean food pyramid. Ever since the idea of a “French paradox” was observed in the early 1990s, wine and its significance to health have been the source of much research and debate. The “French paradox” describes the phenomenon in which, despite a diet relatively high in saturated fat from cheeses, creamy sauces, and croissants, French people have a lower risk for heart disease. One original theory explaining this paradox is that the presence of red wine in the diet helps ward off heart disease. Since this idea was first proposed, a great deal of information has emerged on the health benefits of including a glass of wine every day. So drink up and read on to discover how a daily glass of wine can be good for you. Red or white? Red, silly head! The color of wine depends on the color of grape used. Red wine is made from purple or red grapes, and white is made from green or yellow grapes. Red grapes and wine have been fermenting with the skin on longer than white, giving them more antioxidants (antioxidants are concentrated in the grape’s skin). One, called resveratrol, is especially important. Research shows that all alcohol — red wine, white wine, beer, and spirits — may have health benefits, such as reducing risk for heart disease, heart attacks, stroke, and diabetes. In moderation, alcohol does the following: Raises your “good” (HDL) cholesterol, protecting your arteries Acts as a blood thinner, reducing formation of clots and risk for cardiac events Red wine has the greatest amounts of antioxidants and has been more heavily researched relative to compounded benefits of the Mediterranean diet. Red wines are classified by body type. In this context, body type doesn’t refer to being pear-shaped or curvy. Instead it refers to the mouthfeel of the wine. Mouthfeel has a lot to do with tannins, a type of flavonoid found in wines (and which can also be found in teas). Typically, the more tannins, the higher the alcohol content and the greater the “dry pucker” taste you get when you take a sip. Tannins act as sort of a palate cleanser, too. Here are the different wine classifications: Light-bodied: Lowest in tannins. Examples include Pinot Noir and Zinfandel. Rosé wine falls within the category of a light-bodied red wine, even though the color is a pinkish hue. Rosé is lighter than red wine because the skins of the grape have the shortest contact time with the juice. Rosés can also be made by blending together red and white wines. Medium-bodied: Moderate tannins. Examples include like Chianti, Shiraz, and Merlot. Full-bodied: Highest in tannins. Examples include Bordeaux and Cabernet Sauvignon. Red wine has the potential to trigger migraines. The exact mechanism isn’t clear, but research shows that tannins and sulfites, chemicals added to increase shelf life, may be two of the culprits. If you’re susceptible to migraines, look for red wine without sulfites and avoid those highest in tannins. Cheers! Looking at the benefits of red wine Before you raise your glass, take a little time to find out about the antioxidants in red wine and understand how they impact your health. Savoring both the wine and its benefits is all part of the cultural experience. Resveratrol is the magic ingredient in wine that has the greatest health perks. It’s an antioxidant that helps fight free radicals in your body, boosting your immune system and warding off disease. Although it’s unclear how much resveratrol you need (studies on resveratrol use rats and higher doses than that found in your glass of wine), resveratrol has been shown to have benefits in these arenas: Heart disease: Reduces inflammation, “bad” cholesterol, and risk for clots, and protects artery health. Brain health: Protects against cognitive decline and plaque formation in the brain, reduces inflammation, and may slow the progression of Alzheimer’s and Parkinson’s diseases. Cancer: Reduces tumor development. Diabetes: May help lower blood glucose levels and improve the body’s response to insulin. Wine isn’t the only drink that provides your dose of resveratrol! It’s also found in varying amounts in grapes, grape juice, blueberries, cranberries, peanuts, and dark chocolate. Quercetin is another flavonoid compound in red wine. It helps widen blood vessels, minimize clots, and reduce inflammation. In addition to being found in wine, quercetin is also found in red apples, capers, dill, and berries. Adding flavor with wine Who says the only way to enjoy wine is to drink it? Wine can add a lot of flavor — without any of the fat — to many recipes. Using wine even lets you cut down on some of the oil you’re using, which is an especially nifty benefit when you’ve already had your allotment for the day. In addition to adding flavor, wine also adds moisture. You can use it to make a mean marinade and to help tenderize meat. You can also use it as a substitute for oil when you’re sautéing or simmering. When you cook with wine, some of the alcohol evaporates away during the cooking process; how much varies, depending on the cooking method and length of cooking time. When thinking about the type of wine to use in cooking, these guidelines may help: Choose lighter bodied wines for more delicately flavored dishes and full-bodied wines for dishes with more flavor. Use white wine for light colored dishes and sauces, red for darker-colored meals. Choose a wine you like to drink because the flavor will remain during the cooking process. Dry wine is low in sugar; sweeter wines have more natural sugars and therefore add more sweetness. When deciding which to use, choose the one that produce the flavor you’re craving.

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Mediterranean Diet Recipes The Importance of Wine in the Mediterranean Diet

Article / Updated 05-25-2021

Drinking more red wine, like many people in the Mediterranean coast do, may be one reason you’re excited about switching to a Mediterranean diet. Red wine has certain properties that research has shown are beneficial for heart health. If you drink alcohol in moderation, add a little red wine in place of other alcoholic beverages. (If you’re not a fan of red wine, drinking grape juice made from Concord grapes and eating purple grapes also provide similar heart-health benefits.) The cardio protection red wine provides is attributed to the antioxidants from flavonoids found in the skin of the grapes. The flavonoids reduce your risk of heart disease by lowering bad cholesterol, increasing good cholesterol, and reducing blood clotting. A specific flavonoid called reservatol may have additional benefits, including inhibiting tumor development in certain cancers, but that research is still in early stages. Although red wine can indeed be part of a healthy lifestyle, a fine line determines what amount is considered healthy. The recommended daily intake is one 4-ounce glass for women and one to two 4-ounce glasses for men. Excessive drinking can become unhealthy and is linked to high blood pressure, cardiovascular conditions, and extra calories. You also need to be in good health to enjoy this perk of the Mediterranean diet. If you have high blood pressure, high triglycerides, pancreatitis, liver disease, or congestive heart failure, drinking even moderate amounts of alcohol may worsen your condition. Also, if you take aspirin regularly for heart health, you want to slow down on the drinking. Talk to your health care provider to see what’s right for you.

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