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you do not need massive doses of supplements and extensive medication to accomplish good health goals; neither do you need expensive and complicated therapy to live long and to live healthy.

The key is already with us. apply the KIS principle: Keep It simple! did I hear ‘It’s easier said than done?’ Not true!

Club Med: Superior Diet?

The term ‘Mediterranean diet’ implies a singular cuisine, but it’s a misnomer. It includes Italian, French, Greek and spanish cuisines, among others. but they do have commonalities: they are based on olive oil, plenty of fruits and vegetables, dairy, wine and omega-3-rich fatty fish. They are relatively low in carbohydrates and rich in antioxidants and fibre. The region is also conservative in the use of pesticides and genetically-modified seeds. There is an emphasis on locally-grown food. air and water pollution are less. all these have a profound impact on food quality.

The Paradox: The Mediterranean diet is rich in animal fats and cholesterol, yet the incidence of heart disease is low. The reason is that in diets, the quality of the fats matters more than the quantity. omega-3 fats from fish, walnuts and leafy vegetables are anti-inflammatory.

how can Indians achieve a Mediterranean-like diet? by switching to omega-3-rich mustard and sesame oils and adding natural fats from nuts, seeds, desi ghee, butter and coconut oil. We should also avoid foods high in hydrogenated fats (bakery products, namkeens). Cereals should be from mixed grains and pulses to improve insulin response. and there should be fruits and vegetables, preferably locally grown.

understanding Food Groups

one cardinal principle that must be applied is an understanding of food groups. For ease of communication in this book, I will refer to them just a little differently from the conventional formats. The reason is that any typical plate of food has items that straddle more than one clear category. My three main groups can be categorized as proteins, protective Foods and Cereal/Carbohydrates.

To be continued....