How do you eat a diet high in fat, yet stay thin? One answer is to make sure the fats in your diet are mono-saturated ones—the good fats.

The so-called Mediterranean Diet—foods from Greece, Spain, France and related regions—focuses on mono-saturated fats like olive oil that are healthy for your heart and immune system.

Olive oil isn't a magic ingredient, but it's an important part of eating Mediterranean. Their diet is typically heavy on fresh fruits, vegetables, nuts and fish. Compared with a typical American meal, that's high in saturated fats (meats and cheeses), it's no wonder they're a healthier group of people!

People in Greece typically eat twice as many vegetables as the average American, and they follow meals with a glass of red wine—another antioxidant-loaded boost. If you'd like to add more Mediterranean elements to your diet, here are concepts to consider:

• Fish is a great alternative to fatty meats. All are high in protein, but fish is low in unhealthy saturated fats.
• Use olive oil instead of other salad dressings that are high in calories. Throw in some feta cheese and mixed greens and you've got a healthy Greek salad.
• When buying bread and pasta, avoid processed white flours and look for whole grains. The darker breads contain more nutrients and give your body more energy.
• If you need a quick pick-me-up, have a handful of almonds with some dried fruit.
• Moderation is still important. Nuts are healthy, but too many nuts means too many calories, and that's bad for any diet. Learn portion control regardless of what diet you choose.

--Source: Self Magazine

Published 08/07/09