10 Foods That To Eat and Avoid

New research showed that eating excessive amounts of bacon and skipping nuts are related to deaths caused by heart diseases, stroke, and diabetes. It turns out that overeating or insufficient consumption of the 10 essential foods both contribute to such deaths.

Some of the good foods that people neglect to eat include nuts and seeds, seafood containing omega-3 fatty acids, fruits and vegetables, and whole grains.

Meanwhile, people normally consume in excessive amounts some prohibited foods, including salty foods, processed meats, such as bacon, bologna, and hot dogs; red meat, and sugary drinks.

The above mentioned research indicated that in 2012, 700,000 deaths were caused by heart, strokes, and diabetes. In addition, after a survey on eating habits of included participants, one study showed that most people do not eat the right amounts of recommended food.

These research only emphasize the previous campaigns on healthy eating. The only difference is the inclusion of more detailed data and analysis.

These new studies singled out food and nutrients due to the availability of related research regarding their association with various deaths considered. For instances, excessive salt intake has been linked with increased blood pressure, resulting in stressed arteries and heart. Meanwhile, the healthy fats contained in nuts work well in improving cholesterol levels. On the other hand, bacon and other processed meats comprise high levels of saturated fats which result in increased levels of LDL cholesterol.

Meanwhile, the Food and Drug Administration recently released guidelines regarding sodium reduction for processed food manufacturers. On the other hand, some cities in the US implemented laws increasing taxes on sugary taxes.

The following are some of the recommended consumption amounts for specific good foods:

  • 3 average-sized fruits

  • 2 cups of cooked or 4 cups of raw vegetables

  • Five 1-ounce servings of nuts/seeds per week

  • 2.5 daily servings of whole grains

  • 11% of daily calories in the form of polyunsaturated fats, which can be found in various vegetable oils

  • 8 ounces of seafood a week

On the other hand, recommended amounts of some “bad” food ingredients are as follows:

  • 1 serving per week of red meat

  • 0 serving of processed meat

  • 0 serving of sugary drinks

  • 2000 mg of salt per day

 

What are the best vegetables

When it comes to nutrition, most dietitians will recommend eating colored vegetables, especially the green ones. However, most forgot that some vegetables come in white color. These foods also contain important vitamins and minerals that contribute to people’s health.

For the longest time, most people believed that the more colored vegetables are the most nutritious ones. However, other pale veggies, including cauliflowers, onions, mushrooms, garlic, and white beans, also pose some remarkable health benefits. White vegetables were observed to be capable of lowering risk for heart diseases. One study has shown that 52% of people of consume 7 ounces of white vegetables have lesser chance of suffering from strokes compared with those who only eat around 2 ounces of the same food.

The rumor regarding supposedly more beneficial health effects of colored vegetables can be traced back in the 1980s. Fortunately, at present, more and more people are realizing the potential of white vegetables and are not promoting these foods to other individuals.

One example of nutritious white vegetable is cauliflower, which can decrease risks of cancer development. Cauliflower is rich in glucosinolates. Meanwhile, mushroom possess low levels of calories, are fat-free, cholesterol-free, gluten-free, and contain very low amounts of sodium. White mushrooms also contain high levels of selenium, riboflavin, niacin and vitamin D. This vegetable is also known for its umami taste.

On the other hand, garlic and onions act as very powerful antioxidants. Garlic is also used for aiding hair growth and in remedying acne, colds, and flu. Onions are rich in quercetin, a powerful anti-inflammatory that is used for managing arthritis. Onions also work very well in lowering risks for cancer, heart diseases, and diabetes.

Lastly, white potatoes contain high levels of potassium and fiber but low amounts of calories. Furthermore, these crops are rich in other essential nutrients, such as vitamin C, B6, and magnesium. White potatoes are also known for containing small amounts of high-quality protein.

 

Ways Schools Get Kids To Eat Vegetables

One of the hardest things that parents face when raising their children is how to teach the little ones to eat vegetables. For sure, a number of parents already tried reprimanding or bribing their children but to no avail. With this problem in hand, schools, nutritionists, and behavioral scientists have teamed up to discover effective methods of making children eat vegetables.

As a result, they found out that children may be more tempted to eat vegetables when these foods are given other positions on the food line and when vegetable dishes have cool sounding names.

These efforts in making children eat more vegetables have been prompted by the increasing number of childhood-obesity rates, with the number increasing to twice the original since the 1970s. Likewise, there have been a number of regulations implemented in schools, with aims of helping children to make healthier choices. However, these previous efforts resulted in very minimal positive outcomes.

The following are some of the considered effective interventions that can aid in improving children’s health in schools:

DISPLAYING THE VEGETABLES

Some schools opened all-you-can-eat salad bards which can be found at the front of cafeterias. Thus, as soon as the children fall in line, they can different fruits and vegetables, which are all locally produced in their towns. This change resulted in more children buying school lunches.

The success of this intervention lies in providing the children with selection. Students become tempted to eat some vegetables or fruits that they have tried before and are apt to encourage others to do the same. This success is also supported by a scientific study, which showed that placing salad bars in school cafeterias increases vegetable consumption of students.

Another effective strategy is by giving children vegetables when they are at their hungriest. As a matter of fact, one study showed that more children ate carrots when they are given a cup of the vegetable before lunch time.

MAKING IMPROVEMENTS IN MARKETING

It turns out that children are more apt to eat sliced fresh fruits out of colorful bowls. Prior to this change, children tended to throw out fruits placed in gray, dull-looking containers.

Aside from attractive food containers, cool names and signage also prove to be effective in engaging elementary student to eat vegetables. One study also showed that children will more likely choose an apple with an icon sticker that those without. Thus, branding can also be used in promoting healthy eating. Some experts also suggest that bringing in food truck to introduce new dish may entice more children to eat more fruit and vegetable-based meals.

In short, catching students’ attention plays a key role in introducing fruits and vegetables to them. Schools can show students how meals can be prepared with fruits and vegetables so that they can try it out themselves at home.

MONITOR WHAT THEY EAT

Some educational institutions collaborated to determine which foods end up in students’ stomach and in the trash. Based on the data obtained, the schools identified the most popular items and those that did not appeal to the students. Likewise, school administrators sent parents a customized report card each week to show the foods eaten by their children in school, complete with calorie contents and vegetable servings. This way, parents gain insights into the food that they need to serve to their children to compensate for any deficiency in nutrients after eating in school.

Unfortunately, no increase was noted with regard to vegetable consumption of the students. Still, the implemented system allowed parents and teachers to look closely at how children have been eating and the type of food that they eat in school.

COOKING THE FOOD PROPERLY

Though hiring professional chefs may sound too much, it can actually help more school children. As a matter of fact, one study showed that long-term partnerships between chefs and schools aid in increasing produce selection and consumption.

Meanwhile, in a 2016 School Nutrition Association Survey, 18% of responding schools indicated their partnerships with chefs. This partnership is aimed at introducing new dishes and improving some favorites meals.

INTRODUCE VEGETABLES IN THE CLASSROOM

Children’s first encounter with vegetables serves as important indicator regarding whether they continually eat in the future. Some schools opt to bring their students to farms to show them where various fruits and vegetables come from.

Meanwhile, Children’s Mercy Hospital in Kansas City implements a Food Scientist program that allow participants to focus on their senses when they encounter new fruits and vegetables.

Other schools teach students on how to shop and read labels and to cook using fresh produce. As a result, they teach their student culinary skills and certain healthy habits that they can apply throughout their lives.

Low Carb Vegetables

Residents of Japan are normally most excited for spring season. Marking the end of winter, spring serves as a sign of new beginning. In addition, during this period, many activities, such as new fiscal year and academic classes, commence. Moreover, newly graduates commonly start working during spring.

FIRST SIGNS OF SPRING

One of the most common vegetables that grow during winter is the bright green nanohana, a close relative of broccoli. However, nanohana only grows in early stage of spring just prior to growing of other plants. One common meal served during early spring is the simple salad made from blanched nanohana with sesame or mustard dressing.

Another popular spring delicacy is “kinome” or the baby leaves of sansho pepper tree. These leaves are used for garnishing spring dishes to add more peppery, citrusy, and minty aroma.

Sansai are also normally grown and sold during early spring. These plants look like weeds and are picked in mountains and forests. People consume these plants to stimulate their body after winter season. Though a number of farms now plant sansei, some prefer picking these plants from mountains and countryside areas.

Sansai is known for its crisp texture and bitterish flavor. This taste is eliminated by soaking or boiling the plant’s leave before eating. Sansai comes in different varieties, including yama udo (Japanese mountain asparagus), fuki (Japanese butterbur), and kogom. People anticipate eating sansei because its growing period only lasts for a short time. The plant is normally eaten as salad or used as ingredient to soup or deep fried in tempura.

TAKENOKO IS THE STAR OF SPRING SEASON

One of the most favorite food eaten during spring is bamboo sprouts or takenoko. People very much anticipate for these plants as they grow very quickly. Some people take time to go to bamboo groves to pick takenoko themselves. In some areas, people can barbecue the bamboo shoot right after picking. Takenoko can also be eaten raw but may soon develop an unpleased egumi taste. Thus, in most cases, the shoots are boiled to remove the bitterness. During boiling, people may use some rice bran or water used in rinsing rice. In this modern era, some stores now offer pre-cooked or vacuum-packed takenoko. Still, some prefer following the traditional means of picking these bamboo sprouts.

Some of the classic meals made with takenoko include bamboo shoots with rice (takenoko gohan), a side dish made with wakame seaweed (wakatakeni), and cooked bamboo shoots with white miso dressing and kinome leaves (takenoko no kinome-ae).

OTHER SPRING PLANTS

In Japan, spring also marks the season for growing green asparagus, legumes, new potatoes, onions, and cabbage.

 

3 Best and Worst Diets For 2016

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It is a general misconception that all diet plans are healthy. In a compiled research findings, nutritionists mention that, Just because the diet plan uses fruits and vegetables doesnt mean it is a healthy plan.The idea of a balanced diet is that people get to consume as much vitamins and minerals from various food sources. This can only be accomplished when individuals eat a variety of food that includes fruits, vegetables, grains, healthy fat, nuts, seafood and lean meat.

Too much of everything is dangerous. One good example of this is the cabbage soup diet, which is one of the most popular rapid weight lost diets in the world. It’s eaten as the main food in the plan, along with other stuff like apple, grapefruit and sometimes vanilla ice cream. At the surface, the plan sure looks healthy, but it lacks all essential nutrients that make a person healthy. The American Heart Association warns that, “The Cabbage Soup Diet is ineffective and poses numerous adverse side effects.” LIVESTRONG.COM listed some of these adverse effects in the following categories:

  • Abdominal pain, Gas and Bloating

  • Fatigue, Hunger and Exhaustion

  • Electrolyte and Heart Problems

  • Weight Gain

How Expensive Is A Healthy Diet?

A healthy diet is not expensive. The most conventional one is balancing fruits and vegetables with some grains and protein-rich foods. That being said, not all nutritional diet plans are bad and just a fad. U.S. News & World Report, an American news weekly magazine founded in 1933 noted that, “If you want a program that works for the long run, you’ll need a lifestyle you can live with and like. That means a diet that’s nutritious and delicious, but one that will take a bit of planning and commitment from you. While staying lean is a big part of good health, weight lost doesn’t always equal health gained. That new diet that took inches off your waistline could be harming your health if it locks out or severely restricts entire food groups, relies on supplements with little scientific backing or clamps down on calories to an extreme.”

What makes a weight loss program expensive is paying money for a plan that is not effective or sustainable. If a person has to jump from one diet plan to another, that will cost him a lot of money without accomplishing so much of his weight loss goals. The worst part though is if these diet plans will have detrimental effects on health. Madelyn Fernstrom, the author The Real You Diet, and the founding director of the University of Pittsburgh Medical Center said that, “People are so desperate to lose weight that it’s really weight loss at any cost.” Choosing a healthy diet plan is a critical decision that requires discernment and knowledge about diet and nutrition.

The Best and Worst Diet As Ranked By The U.S. News & World Report

U.S. News & World Report has ranked the existing 38 popular diets into best and worst based on safety and nutritional completeness. They ranked each diet with a “healthiness” score from 1, which is worst to 5, which is best. A panel of diet and nutrition experts has given the score. Andrea Giancoli, an RD serving as an expert panel said that, “The ones that get high scores in safety and in nutritional value they’re very similar to each other.”

3 Best Diets Overall

#1 DASH Diet – which requires a healthy 2000-calorie diet on a daily basis. It contains, “6-8 servings of grains; 4-5 each of veggies and fruit; 2-3 of fat-free or low-fat dairy; 6 or fewer of lean meat, poultry and fish, with one serving being equivalent to an ounce; 4-5 (a week) of nuts, seeds and legumes; 2-3 of fats and oils; and 5 or fewer (a week) of sweets.”

DASH Diet got an overall score of 4.1/5, 3.1/5 for weight loss, and 4.8/5 for health benefits.

#2 MIND Diet – which stands for Mediterranean Intervention for Neurodegenerative Delay. It emphasizes on, “Eating from 10 brain-healthy food groups: green leafy vegetables in particular, all other vegetables, nuts, berries, beans, whole grains, fish, poultry, olive oil and wine.”

The MIND diet got an overall score of 4.0/5, 3.0/5 for weight loss, and 4.6/5 for health benefits.

#3 TLC Diet – or Therapeutic Lifestyle Changes Diet. It works by lowering LDL by maintaining the required 2,500 calorie/day. But for individuals who need to shed off some pounds, TLC work by targeting, “1,600 calories for men or 1,200 for women on a daily basis by cutting saturated fats and controlling dietary cholesterol among other processes.”

The TLC diet got an overall score of 4.0/5, 3.0/5 for weight loss, and 4.7/5 for health benefits.

3 Worst Diets Overall

#1 Paleo Diet

#2 Raw Food

#3 Macrobiotic Diet

#4 Fast Diet

#5 Dukan Diet

#6 Supercharged Hormone Diet

#7 Atkins

#8 Whole30 Diet

These 8 diets received a “healthiness” score below 3. The experts say that these diets are, “Simply too restrictive. The meat-heavy Paleo diet bans grains and dairy, so getting adequate calcium and vitamin D isn’t easy. Atkins, by severely curbing carbs, blows past recommended caps for total and saturated fat. Depending on your personal approach to the Raw Food Diet, you may shortchange yourself on calcium, vitamin B-12 and vitamin D; its restrictive cooking rules also could put you at risk for eating raw or undercooked ingredients.”

There is also the juice fast fad that you use a juicer. Is it bad? Maybe if you are trying to lose weight.

8 Healthy Ways To Balance Your Diet

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Nutritionists put a lot of emphasis in healthy eating, which means eating the right food, in right amount, at the right time. Unfortunately, the eating culture has changed and became complex with the influx of fad diets and popular diet plans that promise fast weight loss. Judy Penta, BS, a nutritionist and certified health counselor said, Fad diets are the parachute pants of nutrition. Usually, these diets are popular only for a short time a season or at most a few years then become unpopular or even laughable when the new fad comes along. But for savvy dieters, who are sometimes tempted to take on the easy route, they know that these diets arent sustainable, and that nothing could replace regular healthy meal plans.

For people who want to lose weight or maintain their current body figure without sacrificing healthy meals, dieticians suggest these 8 eating goals.

  1. Fruits and vegetables should make half the plate. Each plate served may contain various food on it, but it is advisable that half of the serving will be fruits and vegetables. Jennifer Neily, a registered dietician and the author of Eat Out, Eat Well, wrote, There is one area that I feel strongly about and will always tell peopleuntil I am presented science to disprove the benefitsto eat more vegetables and fruits. That I am extremely confident about! Despite the myriad of studies and research over the last 50 years on many nutrition topics, one thing has not changedeat more veggies and fruits. RDs suggest eating colorful fruits and vegetables like oranges, tomatoes, sweet potatoes, broccolis and dark-green leafy vegetables. These ones are rich with vitamins, minerals and fibers that are essential for the body.

  2. When eating grains, half of it should be whole grains. Eating too much refined grains are discouraged because they have less nutritional value and high sugar content. But for individuals who are not used to eating whole grain food, they could eat refined grains on minimal amount. When buying whole-grain food, look for ingredients that say, whole wheat,” bulgur,” “brown rice,” “”oatmeal,” buckwheat,” quinoa,“rolled oats, or “wild rice.

  3. Change to low-fat or fat-free milk. Both low-fat and non-fat milk have the same essential nutrients and amount of calcium as whole milk. However, they have less saturated fat and fewer calories.

  4. Include lean protein foods in the diet. This includes leaner cuts of chicken breast, turkey breast, ground beef thats made of 90% or higher lean meat, seafood, dry peas, seeds, nuts and eggs.

  5. Reduce sodium intake. Sodium is bad for the heart and it makes people bloat due to water retention, according to some health experts. When buying pre-packed food, it is essential to check the Nutrition Facts label to know how high or low the sodium content is in the food. Reduced sodium,” “low sodium, or no salt added,are the best choices to make.

  6. Replace sugary drinks with water. Water and plain tea dont have calories, but other drinks do. Sports drinks, sodas and energy drinks have very high calorie and sugar content, which jeopardizes health in the long run and make people fat.

  7. Add some seafood in the diet at least once or twice a week. Seafood have omega-3 fatty acid, which is good for the heart. They also give minerals and protein that fruits and vegetables dont. Some seafood to chomp on would be trout, tuna, salmon, mussels, crabs, and oysters.

  8. Reduce the intake of solid fats. Revolutionary dieticians would not advice to strictly avoid sweets like desserts, cookies and cakes that are made of butter and shortening, or processed foods like bacon and sausages, because it will only create cravings. Katherine Parker, an RD from California noted that, It is a human tendency to crave for things, especially for food, that they are restricted from eating. When the craving builds up, theres a high possibility that people give into the cravings, and when they do they eat more than they should eat to compensate for the time that they hadnt eaten the restrictedfood. Parker thinks that it is okay to eat foods that contain solid fats on rare occasion and in small serving, say maybe once a week or once in every 2 weeks.

Suggested Healthy Food Preparations

Fruits and Vegetables To-Go

  • When preparing go-to dishes, it is good to mix some vegetables in it. Boiled green leafy vegetable like spinach with olive oil will go well with pasta or tacos.

  • If fresh fruits and vegetables are not available, frozen or canned ones would do. However when buying canned vegetables, it is important to check the sodium content in the food. For canned fruits, it is essential to buy only those that are packed with 100% juice.

  • For children, it is good to add carrot sticks, 1 banana or 1 sliced apple in their lunch boxes.

Healthy Snacks

  • Fruits and vegetables always make the best snack. To prepare one at home, cut-up or slice fruits and vegetables into bite sizes and chill them in a food-grade container. Carrots, celery and cucumbers make a crunchy snack while oranges, apples and grapes will satisfy the sweet cravings.

  • Water is always the best drink to satisfy thirst. Adding 100% fruit juice or a slice of lemon will add flavor to the water.

  • For children, it is best to explain to them the difference between occasional snacks like cookies and cakes, and everyday snacks like fruits and vegetables.

Food with Less Salt, Fat and Sugar

  • Jennifer Neily mentioned that eating out with friends is an opportunity to binge on unhealthy food, especially if its a group order. This is okay when done occasionally; however, for individuals who eat out at least 3 times a week, they have to be careful with what they order. The Presidents Council on Fitness, Sports and Nutrition suggests to, Choose baked or grilled food instead of fried when you’re eating out and implement this at home, too. Make water and fat-free or low-fat milk your go-to drinks instead of soda or sweetened beverages.

  • Avoid adding salt to the food. The taste buds can be trained to taste the foods flavor without or with less salt.

  • When eating dessert, choose fruit salad or baked apple pies.

New Atkins for a New You

 

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New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great by Eric C. Westman  is the updated version of the Atkins dietary program. The diet allows the readers to consume delicious and healthy foods that they can incorporate in their normal daily routine. Aside from weight loss, following the program ensures that the people will be able to maintain their bodies for a very long time. The book also includes testaments, all-new recipes, and meal plans that can last for 24 months.

PROS

With the new Atkins diet, the readers will realize that it’s not necessary to deprive themselves of certain kinds of food. They will also learn that empty carbs do not have that much importance in losing weight. The book also includes the concept of net carbs which gives the readers a clearer picture of the amount of carbohydrates that they have in their diet. In addition, some sections give some importance on vegetarians. Moreover, people will be warned against the dangers of following a high sugar diet. And since it is the updated version, the newest information about the Atkins diet and the reasons behind its effectiveness are included and well-discussed. Readers will also be assured to know that the information provided in the book are backed up with the latest scientific research on carbohydrate-restriction over the last few years.

CONS

Some readers claim that the scientific evidence that are mentioned in the book are not entirely true. Other also have noticed some inconsistencies regarding the statistics of the purported research on the Atkins diet. Furthermore, there are discussions and dietary recommendations that some people think are quite misleading. A number of readers also think that the updated version of the Atkins diet greatly deviates from the principles of the original version. Moreover, there are some important points that the books fails to mentions like how some of the food suggested in the Atkins diet can potentially increase the LDL levels in people.

ABOUT THE AUTHORS

Dr. Eric C. Westman works as the director of the Lifestyle Medicine Clinic at Duke University and the vice president of the American Society of Bariatric Physicians. He is also part of the board of Nutrition and Metabolism. Aside from being an expert on various fields like low carb diets, diabetes and obesity, insulin resistance, Westman also writes articles for publications.

Dr. Stephen D. Phinney is a professor of Medicine Emeritus at UC- Davis and also part of the board of he American Journal of Clinical Nutrition. He worked as a director for multi-disciplinary weight management programs for 25 years and contributed to the publication of books on various topics like low carb nutrition and metabolism, fatty acids, inflammation, and metabolic syndromes.

Dr. Jeff S. Volek serves as an Associate Professor of Kinesiology at the University of Connecticut and an associate editor for the Journal of Nutrition and Metabolism and the Review of Diabetic Studies. In addition to being an expert in dieting and weight loss, Volek also writes for a number of scientific publications.

The Healthy Green Drink Diet

 

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The Healthy Green Drink Diet: Advice and Recipes to Energize, Alkalize, Lose Weight, and Feel Great by Jason Manheim is the book for those who want to try out juicing. The books entails the health benefits that can be gained from drinking green smoothies and how the juicing process helps maximizing the amount of nutrients that can be obtained from plant foods. Knowledge on the “green drink” approach will help dieters in adding something to their diet that does not make them feel guilty. In general, the book offers an alternative way to consume greens and cleanse the body through green smoothie consumption.

PROS

The book can help those who do not have juicer in their homes because it provides tips on how to make green drinks without using a juicer. The importance of the process of blending and triturating with regards to obtaining ingredients from the vegetables are also explained. In addition, recipes that let the readers mix various kinds of green vegetables in their green smoothies are included in the book. Furthermore, discussions on some topics like the importance of alkalizing and decreased in body acidity in weight loss are mentioned in the book. Lastly, the book is written not for vegetarians alone. It may also prove useful to other people who are searching for alternative ways of including vegetables in their diet without necessarily losing their appetite.

CONS

Some readers may be disappointed with the book because it mostly contains pictures. As such, those who are looking for more detailed information will feel that the contents of the book are lacking.

We tried some of these recipes on a juicepresso and that allowed us to make some cold pressed juices at hold the most healthy way.  The debate on how healthy juicing is, is another subject. We personally enjoyed the process healthy or not is was fun and yummy and a lot more cost effective than buying a green drink from one of the local jamba juice shops.

 

Mediterranean Diet for Beginners

 

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Mediterranean Diet for Beginners: The Complete Guide – 40 Delicious Recipes, 7-Day Diet Meal Plan, and 10 Tips for Success by Rockridge Press offers the readers with the complete guidelines in following the Mediterranean diet. The books includes complementary recipes and tips that will help the readers in their journey towards a new diet and lifestyle. The techniques written in the book aim to guide the readers in eating the right kinds of food and with the right amount. There is also the 7-Day Diet Meal Plan to alleviate the reader’s burden of planning and preparing meals under the Mediterranean diet. With the discussion regarding the importance of the diet, the book initiates the readers in a newer and healthier way of living by following the Mediterranean dietary program.

PROS

Readers will have no trouble following the guidelines indicated in the book because they are very easy to follow. In addition, they will be more encouraged to eat the foods suggested on the book because their very importance on improving and maintaining health is well-explained. The sample daily menu plans are also perfect for those who want to have some variety with their meals. Suggestions are similarly included to help the readers as they go through their diet transition. It is interesting to note that the recipes are not that complicated and most require only a few ingredients. Overall, the book is perfect for those who want to lead a healthier lifestyle using a diet that is not too restrictive and very easy to follow.

CONS

Those who like to try out the recipes included in the book should double-check some of the important details like baking time and temperature. Accordingly, it will disappoint those who are looking for more specific details when it comes to the implementation of the Mediterranean diet. The index is also missing from the book so some readers are sure to have trouble using the book. There are also no pictures thus the readers will have no idea of what the food will look like when they try out some of the recipes. Some people who have already read the book claim that the discussions on the principles of Mediterranean diet are lacking and do not clearly explain the importance of such kind of dietary program.