It’s another New Year, another fresh beginning, with new resolutions and lots of hopes. There’s no doubt that the top resolutions on those lists are about maintaining a healthy diet or losing some of that weight. However, diet plans are abundant and they are often hard to choose from.

Among those many, the most acclaimed is the “Mediterranean Diet”. This one is voted for its numerous beneficial effects, especially for heart health. It is interesting that although about 40-50% of total calories in a typical Mediterranean diet come from fat, the incidence rate of heart disease and cancer in the Mediterranean region is lower than in the USA, which is why this diet generated much attention among research scientists.

But what exactly is this Mediterranean Diet?

Contrary to belief, the Mediterranean Diet is not a specific plan to lose weight. The name comes from the diets followed by all the countries around the Mediterranean Sea such as Spain, Greece, France, Italy, Turkey, Morocco, and a few others. Although the cuisine between these countries is different, they all follow similar diet pattern as follows:

* Large amount of whole grain breads, potatoes, and beans
* Fresh fruits and vegetables in every meal of the day
* Olive oil as the primary source of fat
* Large quantity of seafood consumption, several times a week
* Meat and poultry intake in moderation
* Wine consumption in moderation

The key components of a Mediterranean diet therefore include heart-healthy mono-unsaturated fatty acids from olive oil, omega-3 fatty acids from fish, protein-rich legumes, fiber-rich whole grains, and moderate amounts of wine and red meat. Because of the focus on fiber rich foods and balanced meals with the right amount of carbohydrates, proteins, and good fats, this diet can benefit anyone by allowing them to control their blood pressure, total cholesterol, and weight.

However, the Mediterranean Diet is not only about the diet alone but also incorporates the life style of the people living in the region. Their eating habits are different than we usually follow here in the US. They start their day with a light breakfast followed by a lavish and relaxed lunch including many courses with their friends and family and end their day with a light dinner. The relaxed family-oriented life style with regular eating habits and activities all work towards their healthy well-being.

If you are choosing to try a new diet this year, the Mediterranean diet may be the one! However, you may want to consult with your physician first and then your RD to have the perfect nutritional plan designed for you based on your height, weight, waist size, gender, age, and activities.

Some more tips:
* While cutting the carbs from your diet, just limit the simple sugars in sweetened drinks, juices, desserts and most refined starches such as refined pasta, breads, etc.
* Limit all kinds of trans-fat and saturated fat sources
* Add more complex carbohydrates from whole grain fiber rich foods
* Limit your salt intake
* Stop yourself from eating under stress

Dr. Susan Kleiner, PhD, RD the author of “The Good Mood Diet” says that “the food drives your behavior, and your behavior drives your food choice”. Often we have seen that under stress, people usually choose all kinds of comfort food that are often not healthy. For this, a strong motivation and determination is what you will need most.  Eating small regular meals every four to five hours keeps your mood in balance and prevents you from feeling stressed, thereby preventing stress-eating and choosing the wrong kinds of foods that might totally ruin your diet plan.

The most important benefit of regular frequent eating: it keeps your metabolic rate at a desirable speed. Slow metabolic rates are the result of a long period of food deprivation, because your body turns on its ‘conservation’ mode and tries to save calories for essential body functions. A slow metabolic rate makes it very hard to burn calories while you are trying to lose weight.

Equip yourself first with all these considerations before choosing your perfect meal plan. Along with a healthy diet, remember to maintain your regular exercise regimen and other healthy life choices to get the most out of your effort for a happy and healthy 2012.