Mediterranean Style Diet

The people of the Mediterranean often enjoy colorful, delicious meals. According to the World Health Organization's World Health Statistics 2010, they are also enjoying both longer and healthier lives than the average American. Meanwhile doctors regularly warn the two-thirds of adult Americans who are overweight that a healthier diet is critical in reducing their risk of diabetes, heart disease, stroke and cancer. Alternatively, an interest in following a Mediterranean style diet sometimes follows travelers' desires to bring their dining pleasures from abroad to their home table.

The Core Menu

The Mediterranean style diet is comprised of basic ingredients, expertly mingled. A "British Medical Journal" study conducted in 2009 by Antonia Trichopoulou and colleagues concluded that "The dominant components of the Mediterranean diet score as a predictor of lower mortality are moderate consumption of ethanol, low consumption of meat and meat products, and high consumption of vegetables, fruits and nuts, olive oil, and legumes."

Essentials

Cooks from Israel to Spain use the freshest ingredients from small local grocers and weekly farmers markets. Full of the freshest seasonal flavors, foods are picked and enjoyed at their peak and paired with fresh herbs like tarragon and sage, reducing dependence on fat for flavor. These centuries-old ingredients continue to be coaxed to their best with the use of olive oil and, when essential, with rich, creamy real butter.

Splurging

The French have custard tarts, homemade garlic mayonnaise and, like neighboring countries, their world-renowned pastries and cheeses. Greeks gave the world its pungent feta cheese to turn a salad into a gourmet affair. Italians have lady finger cookies drenched in hazelnut liqueur and smothered in a sweet airy cream. Winter brings heavier roasts, sausages, rich gratins, cream soups and sauces. The key to these indulgences is their infrequency and their utterly satisfying flavor. Connie Guttersen, registered dietitian and author of "The Sonoma Diet," recommends "small amounts of strongly flavored cheeses such as blue cheese to add richness and flavor." Opportunities to splurge are not wasted on soda, candy bars or chips. Rather, fat is used purposefully to enhance a dish or concoct a memorable dessert.

Technique

Courses are often served and prepared individually, beginning with lighter fare and resulting in the consumption of an abundant amount of fresh vegetables and a lesser amount of meat. Naturally, wine, which is enjoyed slowly, further ensures a leisurely meal with ample time for conversation. The Mediterranean style menu's essential nature prevents it from being from being boxed and ready to microwave.

Opportunities

Crop share agreements increasingly allow Americans to have local produce delivered to their door in growing season or picked up weekly. Farmers markets have been reborn as Americans become increasingly educated about the personal and environmental health reasons to eat locally. Simply learning to eat more richly and wisely may transform the health of the body through deliciously rewarded labor in the kitchen.