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The Mediterranean Diet
Scientists have discovered that traditional Mediterranean cuisine is one of the most healthful, nutritious diets in the world—one that can help everyone lose weight and enjoy lower rates of coronary heart disease and other chronic conditions, including diabetes and cancer. From tasty Moroccan vegetable stew to rosemary focaccia, from eggplant parmesan to lemon almond cake, The Mediterranean Diet offers a program that will make dieters everywhere—and food lovers in general—rejoice.
Includes a 7-day eating plan chock full of savory meals
Essential in-depth nutritional information about each food category
A 3-day exercise plan
Luscious soup-to-nuts recipes designed to satisfy your individual tastes
Lose weight and worry with every delicious meal!
Includes a 7-day eating plan chock full of savory meals
Essential in-depth nutritional information about each food category
A 3-day exercise plan
Luscious soup-to-nuts recipes designed to satisfy your individual tastes
Lose weight and worry with every delicious meal!
352 pages, Kindle Edition
First published January 1, 2001
199 people are currently reading
225 people want to read
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Displaying 1 - 27 of 27 reviews
February 23, 2020
I’m not sure if this is the traditional Mediterranean diet...I’ve been prescribed the Mediterranean diet by my physician and it includes fatty fishes, eggs, olive oil, avocados, nuts, seeds, some ancient grains(but grains in moderation, actually more like low grain) and low sugar fruits and veggies....this book touts Ancel Keys as they progenitor of the Med Diet and with that the book derailed. Ancel Keys was a hack...he incorrectly made a correlation between cholesterol and heart disease. It’s not simple fat or cholesterol that causes blockages in arteries-it’s fat plus sugar. This diet book actually advocates eating heaping bowls of pasta and bread. Even “whole grain” is a fallacy unless you are eating Ezekiel bread or the like...most whole grain is nothing but white bread with color. Can’t really agree with that assessment. I’m leaning more towards the advice from Michael Pollan now-eat a plant heavy diet with plenty of good fats like olive oil and avocado , eat lean meats in moderation and eat until you are 80 percent full....his “diet” is more what I imagine the ancient Greeks probably ate i.e. fish they caught coupled with roughage and sh*t tons of olives and olive oil 😬....oh and wine! The ancients most likely were not eating heaping bowls of pasta in Italy or Greece-that’s a more modern staple.
August 25, 2015
This is the only book on food and eating that I've ever been able to finish, so I can't help but give it a good rating. I learned a lot about many types of foods and their nutrients and other ingredients.
This book is a sensible, affordable approach to a healthy lifestyle, focusing mainly on food, but including other vital factors, such as exercise and other ways to live more fully and healthfully throughout the day. The authors believe that the keys to good eating are variety and moderation and I agree.
Basically, the authors maintain (and rightly so, I believe) that good health is a balancing of many factors and they offer general guidelines (rather than strict rules) on how to achieve and maintain it. Given how liberal the authors are about food choices, it may be fair to say this book is not so much about how to adopt and adhere to a strict Mediterranean Diet, as it is about adopting a lifestyle based on the MD and following it in spirit, adapting it your individual needs. I think that's one of reasons I liked it so much.
This book is a sensible, affordable approach to a healthy lifestyle, focusing mainly on food, but including other vital factors, such as exercise and other ways to live more fully and healthfully throughout the day. The authors believe that the keys to good eating are variety and moderation and I agree.
Basically, the authors maintain (and rightly so, I believe) that good health is a balancing of many factors and they offer general guidelines (rather than strict rules) on how to achieve and maintain it. Given how liberal the authors are about food choices, it may be fair to say this book is not so much about how to adopt and adhere to a strict Mediterranean Diet, as it is about adopting a lifestyle based on the MD and following it in spirit, adapting it your individual needs. I think that's one of reasons I liked it so much.
August 11, 2017
If you want to eat and eat well, you cannot go wrong eating like the Italians, Greeks, Spanish, the south of France, Lebanese, etc. The people who eat in the traditional Mediterranean style eat a lot of veggies and seafood, have whole grain bread and eat very little meat. What's more, unlike the northerner Europeans, they used olive oil instead of butter because olive trees thrive in the region and cows don't.
Seems as if these cultures bumbled across a copy the American Heart Association's heart-healthy diet plan a few centuries before it existed.
Still, Cloutier's book is solid. It's informative, and devoid of the gee-whiz nonsense I've found in some other diet books about the best-rated diets in USA Today, which I've been brushing up on as I set about shedding 40 pounds (I'm already almost 35-pounds lighter). She sticks to the science, and doesn;t go crazy, like an over-the-top pitch for us to become vegan (like C. Colin Campbell) or some version of the pseudoscientific paleo/ low-carb, high-protein diets.
Four stars. Fast read. Good recipes. Solid advice. What's more, since you can find hundreds of good Italian recipes on the Food Network, practical.
Seems as if these cultures bumbled across a copy the American Heart Association's heart-healthy diet plan a few centuries before it existed.
Still, Cloutier's book is solid. It's informative, and devoid of the gee-whiz nonsense I've found in some other diet books about the best-rated diets in USA Today, which I've been brushing up on as I set about shedding 40 pounds (I'm already almost 35-pounds lighter). She sticks to the science, and doesn;t go crazy, like an over-the-top pitch for us to become vegan (like C. Colin Campbell) or some version of the pseudoscientific paleo/ low-carb, high-protein diets.
Four stars. Fast read. Good recipes. Solid advice. What's more, since you can find hundreds of good Italian recipes on the Food Network, practical.
July 21, 2008
This book helped confirmed what I have read from other sources that the Mediterranean have the healthiest and most varied diet. Of course, climate and lifestyle factor in quite a bit. I think the Mediterranean have a diet that is healthy and varied compared to the Japanese diets that I have read about. The Mediterranean course of nutrition provides enough variety that most people could follow it easily.
January 16, 2013
This is a really good book at telling you the health benefits of eating the Mediterranean Diet. It does not tell you a lot about dieting but does give you excellent reasons to eat the various items of the Mediterranean way of eating. It has some really good recipes and good information
October 15, 2015
some of my friends swear by it! I think its helpful and like some of the recipes.
December 13, 2017
Good info but boring to read.
January 11, 2021
This book was too dated for me. There are new studies that contradict some information. The benefits of a Mediterranean diet are still great.
February 18, 2021
Great recipes
November 11, 2025
IS A PLANT-BASED "TRADITIONAL" DIET BETTER THAN TYPICAL AMERICAN FARE?
The authors wrote in the Introduction, "while 1950s Americans were happily downing forkfuls of high-fat, highly refined fare in enjoyment of their prosperity, at the same time in history, the people living around the Mediterranean Sea ... with food budgets far lower, were eating what scientists and researchers have recently discovered is one of the healthiest ways to eat in the world. Today, as Americans struggle to retain or regain their coronary health, they are turning to the latest, cutting-edge research for guidance, and that research is pointing with increased frequency toward the traditional cuisines of the working class in the Mediterranean region..." (Pg. 2)
They add, "researchers have studied why people living in these areas were living longer lives and enjoying far lower rates of coronary heart disease and other chronic diseases than those living in more industrialized countries. Study after study examining the traditional diets of the Mediterranean region has supported the notion that a primarily plant-based diet may indeed be at the heart of a longer life and better health." (Pg. 7-8)
They summarize: "And so we come to the purpose of this book: to explore the traditional Mediterranean diet in terms of how it can improve the health, well-being, longevity, and quality of life for those of us living half a century later and thousands of miles away. How can we adjust our own diets, lifestyles, activity levels, even attitudes, for better health, à la the Mediterranean? Can we improve on the traditional Mediterranean diet to make it more compatible with our contemporary lifestyles and preferences?" (Pg. 11)
They explain, "Remember the Mediterranean rules: Quality, not quantity. Fresh and whole, not processed and preserved. And most important, relish the experience of eating. Savor every bite. (Pg. 33) They add, "Yet, despite fruit's demonstrated healthfulness and great taste, in America, eating desserts higher in both refined sugar and fat than a simple piece of fruit seems to be the norm. A fancy pastry, a chocolate sundae, or a candy bar are weekly, even daily treats for many. Such high-sugar, high-fat fare is only an occasional treat in the traditional Mediterranean diet, never a daily or even a weekly indulgence." (Pg. 123)
They suggest, "If vegetables make up the soul of traditional Mediterranean cuisine, then grains, legumes, nuts, and seeds comprise the body. This food group constitutes the bulk of the traditional Mediterranean diet, and the many manifestations of grains, legumes, nuts, and seeds make delicious, comforting, fragrant, filling, and deeply satisfying food." (Pg. 147) They also observe, "Cheese ... has been an essential component of Mediterranean cuisine for millennia." (Pg. 195)
The authors wrote in the Introduction, "while 1950s Americans were happily downing forkfuls of high-fat, highly refined fare in enjoyment of their prosperity, at the same time in history, the people living around the Mediterranean Sea ... with food budgets far lower, were eating what scientists and researchers have recently discovered is one of the healthiest ways to eat in the world. Today, as Americans struggle to retain or regain their coronary health, they are turning to the latest, cutting-edge research for guidance, and that research is pointing with increased frequency toward the traditional cuisines of the working class in the Mediterranean region..." (Pg. 2)
They add, "researchers have studied why people living in these areas were living longer lives and enjoying far lower rates of coronary heart disease and other chronic diseases than those living in more industrialized countries. Study after study examining the traditional diets of the Mediterranean region has supported the notion that a primarily plant-based diet may indeed be at the heart of a longer life and better health." (Pg. 7-8)
They summarize: "And so we come to the purpose of this book: to explore the traditional Mediterranean diet in terms of how it can improve the health, well-being, longevity, and quality of life for those of us living half a century later and thousands of miles away. How can we adjust our own diets, lifestyles, activity levels, even attitudes, for better health, à la the Mediterranean? Can we improve on the traditional Mediterranean diet to make it more compatible with our contemporary lifestyles and preferences?" (Pg. 11)
They explain, "Remember the Mediterranean rules: Quality, not quantity. Fresh and whole, not processed and preserved. And most important, relish the experience of eating. Savor every bite. (Pg. 33) They add, "Yet, despite fruit's demonstrated healthfulness and great taste, in America, eating desserts higher in both refined sugar and fat than a simple piece of fruit seems to be the norm. A fancy pastry, a chocolate sundae, or a candy bar are weekly, even daily treats for many. Such high-sugar, high-fat fare is only an occasional treat in the traditional Mediterranean diet, never a daily or even a weekly indulgence." (Pg. 123)
They suggest, "If vegetables make up the soul of traditional Mediterranean cuisine, then grains, legumes, nuts, and seeds comprise the body. This food group constitutes the bulk of the traditional Mediterranean diet, and the many manifestations of grains, legumes, nuts, and seeds make delicious, comforting, fragrant, filling, and deeply satisfying food." (Pg. 147) They also observe, "Cheese ... has been an essential component of Mediterranean cuisine for millennia." (Pg. 195)
May 18, 2009
A good exploration of what the traditional Mediterranean diet looked like. It's not a diet in the sense of losing weight, it's a diet in the sense of changing eating habits. Written by a registered dietitian, she explains in great detail what parts of which foods are good for you.
This is the way I would eat in a perfect world - fresh, locally grown fruits and vegetables and whole grains, with just a bit of lean meat. Cutting out most fatty meats and high-fat cheeses, and getting most of my fat from olive oil. I like that the author is knowledgeable about cholesterol, vegetarianism, and how those might work with this diet.
There are also recipes in the back to help inspire you to eat more Mediterranean-like. I tried one tonight - it was pretty good, and simple too.
I'll have to reference this often, to help remind me to focus on the right foods.
This is the way I would eat in a perfect world - fresh, locally grown fruits and vegetables and whole grains, with just a bit of lean meat. Cutting out most fatty meats and high-fat cheeses, and getting most of my fat from olive oil. I like that the author is knowledgeable about cholesterol, vegetarianism, and how those might work with this diet.
There are also recipes in the back to help inspire you to eat more Mediterranean-like. I tried one tonight - it was pretty good, and simple too.
I'll have to reference this often, to help remind me to focus on the right foods.
March 10, 2016
If you're looking for an effective plan to help you to lose weight and improve your health, the Mediterranean Diet might be right for you. This book is designed to help you lose excess weight with the Mediterranean diet. It also helps people everywhere understand the Mediterranean Diet. It helps you discover Mediterranean foods and how to use them through cooking and other simple steps and provides information about the Mediterranean Diet and great recipes to try at home. In this entire book is a healthy eating plan based on typical foods and recipes of Mediterranean style cooking.
January 21, 2019
I wanted to read this book because I think it was one of the very first Mediterranean diet books. I was unable to find this book used or second-hand at my usual haunts. I ended up being able to read it via eBook from my library and I am grateful. This book and diet will never go out of style because it is sensible and works.
March 19, 2009
so far this book has changed the way I think about eating, I have come to love eating everything fresh and not as much cheese or meat, and a lot more fish, to me it is not a diet, but a change of lifestyle, I feel so much better and have been able to maintain my happiest weight!
October 18, 2011
I read this book, not because I am on a 'diet' in the sense of wanting to lose weight, but out of interest for eating and living in a more healthy manner. I love that this book addresses all aspects of that--diet, lifestyle, community, etc. Lots of menus too!
February 9, 2017
Very good diet plan for those with high cholesterol. A thorough but easy read, this book also addresses the importance of overall physical (through exercise) and emotional (through maintaining 2-3 friendships) health. Back of book includes entree and dessert recipes.
December 29, 2010
Some great recipes - love the Italian bread salad.
May 15, 2011
I am overweight. I think this diet could suit me if I have enough willpower!!
September 21, 2012
Seems to be very good advice.
December 4, 2013
little better than atkins , the best diet available now
March 20, 2014
This is a recipe for wellness for those who love good food.
June 26, 2014
Some good background on the diet. The recipe section is ok, I'm excited to make one of the dressings.
July 23, 2017
Interested in more than a few recipes which I will try before rating book.
November 23, 2015
Informative, but more of a flip-thru rather than a sit-down-and-read type of book, IMHO.
April 3, 2011
In 1 week lost 5 pounds...in 2 weeks lost 11 pounds (now my pants fit again!)...
July 31, 2014
I finished with the text. I can hardly wait to start trying some of the recipes!
Displaying 1 - 27 of 27 reviews