r to slow their digestion, refined grains can cause blood sugar levels to spike. Eventually this can lead to weight gain, diabetes, heart disease, and other disorders. Whole grains contain more vitamins, minerals, and protein, and they have a stabilizing influence on blood sugar levels. Keep it interesting: Maybe you're already eating whole-wheat bread, brown rice, and oatmeal, but there are many more tasty options to explore. Try pasta made with whole-grain flour or a mixture of whole-grain and legume flours (with at least 4 to 6 grams of fiber per 2-ounce serving). Instead of regular oatmeal (from rolled oats), try the steel-cut variety: it's chewier and slightly nuttier in flavor. Other interesting possibilities: whole-grain cornmeal (not the degerminated kind); the South American grains amaranth and quinoa; farro, a wheat grown in ancient Egypt and now part of the Italian diet (in the form of semolina); barley, which (like oats) has a type of fiber that helps lower cholesterol; spelt; kamut; kasha; sorghum; buckwheat; and wild rice. Several of these grains can be cooked like hot cereal or rice. Some are ground into flour and can be incorporated in breads, muffins, and pizza dough. Amaranth, buckwheat, quinoa, sorghum, and wild rice are gluten-free. For more information about whole grains, visit the Whole Grains Council on the Web at www.wholegrainscouncil.org.
5. Eat good fats. Thirty to forty percent of calories in the traditional Mediterranean diet come from fat, half or more of it from olive oil. This healthy monounsaturated fat lowers both total and LDL cholesterol when it's used to replace unhealthy saturated fats — like the fats in whole milk, butter, and meat — and trans fats (especially the solid vegetable fat used to fry foods and in commercial baked goods). Canola oil and nuts are also rich in monounsaturated fat. Another source of good fat is fish rich in heart-healthy omega-3 fatty acids — for example, anchovies, sardines, mackerel and salmon. Keep it interesting: Use high-quality olive oil in salad dressings, on vegetables, and instead of butter on bread. Brush olive or canola oil on vegetables, fish, and poultry before broiling, roasting, or grilling. To cut back on saturated fat, use fish instead of meat in some recipes. Add small amounts of cooked fish to salads, pastas, and soups.
6. Spice it up. Mediterranean cuisines benefit from a climate ideal for growing spices and herbs, which impart flavor, add nutrients, and can substitute for salt. Some also have medicinal uses; for example, mint aids digestion. So spice up your meals, especially if it encourages you to enjoy a greater variety of good foods. Keep it interesting: When fresh herbs are available, use them instead of dried herbs in salads and grain or other dishes. Try growing your own herbs. Visit ethnic markets to explore the spices and herbs of other cultures; ask at the market how they're used, or look them up on the Internet or in cookbooks.
7. Love those legumes. Mediterranean cuisine relies on legumes — plants that house their seeds in pods, like peas, lentils, and beans. Legumes are an excellent low-fat source of protein, vitamins, minerals, and fiber, and are a good substitute for meat. If you don't have time for rehydrating dried beans, use canned or frozen. Keep it interesting: Add legumes to soups and salads. Use beans instead of meat in stews or casseroles. Puree beans with herbs, spices, some stock, and a splash of olive oil and serve as a sauce over whole-grain pasta. Substitute lentils or beans for pasta or potatoes at meals.
8. Toast your good health. Wine (particularly red wine) with meals is a feature of the Mediterranean diet, but any alcohol should be taken in moderate amounts and considered optional. If you're pregnant or at risk for alcohol problems, you should avoid drinking altogether. Moderate drinking (one glass a day for women) has been associated with reduced risk for heart disease and death from all causes. Alcohol of any kind increases HDL (good) cholesterol, improves insulin sensitivity, and reduces inflammation. 