Mediterranean Diet:

How to start (and stay on) one of the world's healthiest diets...

According to scientific research, that impossible wish list is fulfilled by a diet common to residents of 21 sun-soaked countries that surround the Mediterranean Sea.

"Even though it's called the Mediterranean diet, it's not really a diet," said Atlanta registered dietitian Rahaf Al Bochi, a spokeswoman for the Academy of Nutrition and Dietetics. "It doesn't tell you what to eat and not eat. It's a lifestyle that encourages consuming all food groups but gives more weight to those which have the most health benefits."

Focus on plants

That means an emphasis on plants: fruits, vegetables, grains, nuts and seeds. Eat a lot of veggies and use all kinds and colors to get the broadest range of nutrients, phytochemicals and fiber. Cook, roast or garnish them with herbs and a bit of extra virgin olive oil.

Stay away from coconut and palm oil, warns Al Bochi. Even though they are plant-based, those oils are high in saturated fats that will raise bad cholesterol.

Add whole grains and fruit to every meal, but use nuts and seeds as a garnish or small snack due to their high calorie and fat content.

On the Mediterranean diet, fish and other seafood are consumed at least twice a week. Cheese and yogurt show up daily to weekly, in moderate portions; chicken and eggs are okay on occasion, but the use of other meats and sweets is very limited.

A diet in which meat is as rare as sweets? For anyone who thinks a meal is built around a portion of red meat, pork or chicken, the thought of a plant-based diet can seem overwhelming.

"It doesn't have to be a complete overhaul overnight," registered dietitian Kelly Toups said, "or be all-or-nothing for you to start to shift your health. When it comes to healthy eating, every bite counts." (MORE)

Source: CNN Health