rs. For one thing, the monounsaturated fats in olive oil and fish can have anti-inflammatory effects, which may help stave off heart disease and many other conditions. By slowing digestion, the fiber in whole grains and legumes can help keep blood sugar under control; fiber also creates a feeling of fullness, which may help quell appetite — a boon to avoiding becoming overweight. Other compounds in plant foods appear to act on the cellular level, affecting the aging process, cancer development, and the body's response to treatments such as chemotherapy. And of course, Mediterranean-style eating excludes many foods known to cause health problems: saturated fat from animal sources, trans fat, and refined carbohydrates.
With any eating plan, the key to success is sticking to it. Here, the Mediterranean diet has a number of advantages. The ingredients are readily available and can be easily and simply prepared; the foods are varied and taste good; and meals aren't likely to leave you feeling hungry or deprived. Here are some suggestions for getting started.
1. Pile on the vegetables. Nearly all vegetables are nutrient-rich, low in fat and calories, high in fiber, and loaded with health-promoting compounds. The key is variety, so eat many different — and different-colored — ones (especially bright yellow, orange, deep green, and red). There are plenty to choose from, so you don't have to force yourself to eat things you don't like. Keep it interesting: Explore local farmer's markets, the produce aisle of your grocery store, and opportunities for community farming. Vary your cooking method: instead of steaming or boiling vegetables, try grilling or roasting them. Make your salad a main course by adding nuts, diced chicken or fish, and grated cheese. Pressed for time? Buy pre-packaged salads and pre-cut fresh vegetables. Keep plenty of frozen vegetables on hand to heat and serve topped with olive oil and herbs or nuts, add to stir-fries, or incorporate in whole-grain pasta dishes or rice salads.
2. Eat lots of whole fruit. Like vegetables, fruits are generally low in calories and full of nutrients, antioxidants, and fiber. (You lose out on the fiber, however, when you choose fruit juice instead of whole fruit.) Most fruits are naturally sweet; they make great snacks and desserts. Again, variety is the key. Keep it interesting: Add pear or apple slices to garden salads. For breakfast, have whole-grain cereals with yogurt and berries — or top toasted whole-grain bread with peanut butter and sliced banana. For dessert, serve fruit layered with yogurt, drizzled with honey, and sprinkled with chopped nuts. Broil or grill fruit slices brushed with oil, and then sprinkle them with cinnamon. To enjoy a variety of fruits year-round, buy bags of frozen out-of-season and exotic fruits (mango, papaya, passion fruit). Whirl frozen fruit into a smoothie made with low-fat yogurt and half a banana.
3. Go a little nuts. Nuts contain many antioxidants and other nutrients. Walnuts, in particular, are rich in omega-3 fatty acids, which reduce cardiovascular risk and have anti-aging effects in the brain and skin. Unlike snacks made from refined grains or sugar, nuts have a low glycemic index, which has a steadying effect on blood sugar, and they're good at satisfying hunger. But they're calorie-dense, so restrict yourself to small amounts — no more than a small handful (160 to 180 calories) a day. Keep it interesting: Sprinkle chopped pecans or walnuts on salads, fruit, or yogurt. Top cooked vegetables with sliced almonds. Dip olive oil–coated fish or poultry in ground nuts before baking or roasting. Brush small slices of whole-grain bread with olive oil, and then sprinkle them with — or dip them in — a mixture of ground nuts, seeds, and spices.
4. Go for the grain, the whole grain. Grains are mostly carbohydrate, and we need carbohydrates for energy. But highly processed grains like white pasta, white rice, white bread, and refined-grain cereals and snacks are stripped of important nutrients, including their fibrous coating. With little or no fibe