According to a study, the traditional Mediterranean diet provides substantial protection against type 2 diabetes. A high adherence to the diet was associated with an 83% relative reduction in the risk of developing diabetes.

So, how can you start incorporating these dietary patterns into your already-too-busy lifestyle? Try some of the following tips:

? Replace vegetable cooking oil or animal fats with olive or canola oil.
? Choose rolled oats, barley, buckwheat or other whole grain cereal for breakfast.
? Substitute refined or white flour products with unrefined whole grain products.
? Have a bean and vegetable based soup for lunch instead of your usual routine.
? Round up seasonal fruits and vegetables to have available for a snack during your break or lunch hour.
? Enjoy fresh berries alone or with nonfat yogurt for dessert.
? Aim to have no more than 1 red meat meal per week, 2 poultry dishes and 2 or more fish entrees each week. Have plant-based meals on other days.
? Add 2 Tablespoons of your favorite nut to hot or cold cereal, stir-fry, salad, yogurt, pasta or rice dish or trail mix.
? And lastly, put a reliable exercise program into your daily routine.

Incorporating the Mediterranean style of eating into your lifestyle and a tested exercise program will provide you with new and exciting outlook in your life. With the right information and a little bit of energy you can make definite, visible and permanent improvements. Click the link below.

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