The Mediterranean Diet is a well-balanced diet that includes low-fat protein like fish and seafood, whole seasonal fresh fruits and vegetables, liberal use of whole grains, olive oil, nuts, legumes, the occasional goat-based dairy products like cheese and milk, and the rare sweet indulgence.For years various studies have proven that people who live in countries bordering the Mediterranean enjoy longer, healthier lives where the rates of heart disease were among the lowest in the world. Think Greece, Italy, and Portugal and then think about their diet or way of eating. Then imagine losing weight eating the Mediterranean diet way. Now that’s something to sing about, Mama Mia. Mama Mia.

Why is the Mediterranean diet healthier than some other diets? What could be healthier than eating more fish, whole grain pastas, lots of fresh fruits and vegetables rich in antioxidants, monounsaturated olive oil, heart-healthy nuts in limited amounts, and the nightly glass of red wine?

Is the Mediterranean diet some kind of gimmick? Nope. The concept is status quo in most cultures but still resistant in the United States. Eating the Mediterranean diet in moderation is a key concept of the diet. Whole grain foods vs. processed foods make for a healthier more satisfying experience. A diced vine-ripened tomato mixed with fresh chopped garlic and basil and a little olive oil and maybe a sprinkling of toasted pine nuts is a lot more deliciously satisfying than a mystery starch-based processed cream sauce filled with additives and heart-clogging fats. The Mediterranean diet favors quality vs. quantity.

Some basic heart healthy Mediterranean diet weight loss principles are:

• Replace vegetable cooking oil or butter/lard with olive oil.
• Choose rolled oats, barley, buckwheat or other whole grain cereal for breakfast.
• Have a bean and vegetable based soup for lunch instead a cheeseburger and chips.
• Eat more fish and seafood to boost your intake of omega-3 fatty acids which are essential for heart health.
• Add 1 tablespoon of your favorite nut to hot or cold cereal.
• Choose whole grain pastas which now taste better and enter the blood stream slowly (low glycemic).
• Go for a brisk 30-minute walk at least five days a week.

Recipe: Almond Pesto Pasta (You may replace pine nuts with almonds.)

• 1 box Multi-Grain Spaghetti, cooked according to package directions
• 3 garlic cloves, crushed
• ¼ cup sliced pine nuts or almonds, toasted
• 1/3 cup extra virgin olive oil
• 1 cup fresh basil, stems removed
• 1 cup grated Parmesan cheese

Combine garlic and nuts in a food processor or blender. Process for 10 seconds or until ingredients are finely chopped. Add olive oil and basil and process or blend for 20 seconds.

Place the mixture in a large bowl and stir in shredded parmesan cheese. Toss in the hot multi-grain spaghetti to the pesto mixture. Toss to coat and season to taste with salt and pepper. Serve immediately with a green salad. Serves 4.

If desired, add the following before serving:

½ lb. of cooked, grilled chicken breast or 2 cups steamed vegtables