The Mediterranean Diet Michael Lucero, MPH Colorado State - - PDF document

▶
the mediterranean diet
SMART_READER_LITE
LIVE PREVIEW

The Mediterranean Diet Michael Lucero, MPH Colorado State - - PDF document

Feb 15, 2023 373 likes •525 views

The Mediterranean Diet Michael Lucero, MPH Colorado State University Extension Objectives Learn the key characteristics of the Mediterranean lifestyle Understand how foods in the Mediterranean diet contribute to health Discover

slide-1
SLIDE 1

1

The Mediterranean Diet

Michael Lucero, MPH Colorado State University Extension

Objectives

  • Learn the key characteristics of the Mediterranean lifestyle
  • Understand how foods in the Mediterranean diet contribute to health
  • Discover strategies for incorporating Mediterranean foods and habits

into your life

Mediterranean Diet/Lifestyle

Leisurely, mindful eating Active lifestyle Small portions Variety – mostly plant-based foods

slide-2
SLIDE 2

2

Long‐term Health Benefits of the Mediterranean Lifestyle

Reduces weight, blood pressure, and cholesterol Reduces risk of:

  • Cancer
  • Cardiovascular Disease
  • Metabolic Syndrome
  • Alzheimer’s Disease
  • Cognitive Decline
  • Parkinson’s Disease
  • Diabetes

The more closely the diet was followed the lower the incidence of these diseases

Key Dietary Characteristics of the Mediterranean Lifestyle

  • 1. Limited intake of highly processed foods
  • 2. Whole‐grains
  • 3. A wide variety of vegetables and fruits
  • 4. Less red meat
  • 5. Olive oil as main source of fat
  • 6. Moderate amounts of dairy
  • 7. Red wine
  • 8. Fresh herbs and spices
  • 1. Limited intake of highly processed foods
  • Processed foods have more:
  • sodium, sugar, and artificial flavors and colors

and less:

  • fiber, vitamins, and minerals
  • Foods are mostly consumed in original whole form
  • Whole food= A food that has been processed or refined as little as possible

and is free from additives or other artificial substances

slide-3
SLIDE 3

3

  • 2. More whole grains
  • Whole grains include nutrients like B vitamins, fiber,

and minerals

  • When grains are refined or processed, the bran and

germ are lost, losing many of these valuable nutrients

Whole grains – health benefits

  • Minimally or not processed, maintain high nutritional content
  • Fiber, B vitamins, minerals (including magnesium, iron, and selenium), and

phytochemicals

  • High fiber
  • Slows digestion to keep us feeling full longer
  • Helps regulate blood sugar
  • Helps to better remove waste through the digestive track
  • May lower blood pressure, cholesterol, BMI, and triglycerides

Activity

Whole Grain?

slide-4
SLIDE 4

4

Is it a Whole Grain? Whole Grains

  • Look for the word “whole” in the ingredients label.
  • Other grains without the word “whole”.

Barley Brown Rice Buckwheat Bulgur Millet Oats Popcorn Wild Rice Rye Quinoa Whole wheat Whole grain Whole corn Whole oats

  • 3. Wide variety of fruits and vegetables
  • Different vegetables and fruits  Different nutrients
  • Selected and eaten seasonally and often locally
  • Make up a larger portion of the meal, with every meal
  • Fruit as dessert
slide-5
SLIDE 5

5

Fruits and vegetables – health benefits

  • High in nutrients and low in calories – helps with weight

maintenance/loss

  • High fiber
  • Abundant in beneficial bioactive compounds like antioxidants that

help protect the body against toxins

  • Research shows that greater consumption of fruits and vegetables is

associated with lower risk for various chronic diseases

  • 4. Less red meat
  • Consumed only a few times a month
  • Seafood, poultry, and eggs are consumed more often than other

animal‐based proteins

  • Beans, nuts, and seeds (plant‐based proteins) consumed more often,

daily

Seafood – health benefits

  • Excellent source of the heart‐healthy monounsaturated fatty acids

(MUFAs) and low in saturated fat

  • Increase HDL (good) cholesterol, a protective mechanism against coronary

heart disease

  • Seafood, especially fatty fish such as salmon, tuna, and sardines, are

an excellent source of the omega‐3 fatty acids EPA and DHA (polyunsaturated fatty acids)

  • Fight inflammation and protect against chronic disease
slide-6
SLIDE 6

6

Beans, nuts, and seeds – health benefits

  • Good source of protein, fiber, healthy fats, and vitamins and minerals
  • Consumption of legumes is associated with reduced risk for CHD,
  • besity, type 2 diabetes, and some cancers
  • 5. Olive oil as main source of fat
  • Replaces fats that are more highly saturated, such as butter
  • Up to 40% of total calories coming from olive oil a day
  • Also in form of whole olives
  • Used with salad, soup, bread, pasta, meats

Olive oil – health benefits

  • Excellent sources of the heart‐healthy monounsaturated fatty acids

(MUFAs) and low in saturated fat

  • Increase HDL (good) cholesterol, a protective mechanism against coronary

heart disease

  • Olive oil possesses anti‐inflammatory, antioxidant and anti‐clotting

properties

slide-7
SLIDE 7

7

  • 6. Moderate dairy intake
  • In form of cheese and yogurt
  • Small to medium amounts eaten a few times a week
  • Greek yogurt, generally full fat, plain
  • Thicker, higher protein than regular yogurt
  • 1 cup of yogurt = 1 serving
  • 1 ounce of cheese = 1 serving

Yogurt – health benefits

  • Good source of proteins, calcium, phosphorus, potassium, Vitamin B

12, riboflavin and vitamin D

  • Probiotics
  • 7. Red wine in moderation
  • Generally consumed with meals
  • In moderation
  • Women‐ 1 serving daily
  • Men‐ 2 servings daily
  • 1 serving = 5 ounces wine
slide-8
SLIDE 8

8

Red wine – health benefits

  • Resveratrol, a polyphenol which acts as an antioxidant
  • Helps protect the lining of blood vessels in the heart
  • Reduces LDL cholesterol (the “bad” cholesterol)
  • Prevents blood clots
  • 8. Use of fresh herbs and spices
  • Adds flavor, color, and variety to dishes
  • Replaces salt, which is often consumed in excess in America
  • Fresh vs. dried
  • Use of mortar and pestle to grind and blend spices, helps to extract

fragrant oils

Fresh herbs and spices – health benefits

  • Nutritional benefits from phytochemicals, such as antioxidants, from

many spices and herbs

  • Reduces need for and use of salt
  • Huge benefit, especially for those needing to follow a low sodium diet
slide-9
SLIDE 9

9

Tips for Following the Mediterranean Lifestyle Select more whole grains

  • 1. Try to make more than half of your grains whole grain
  • 2. Look for “whole wheat” as the first ingredient listed on the label of

breads or pastas

  • 3. Use whole wheat flour instead of white flour when baking
  • 4. Experiment with whole grains such as quinoa and bulgur
  • Add to soups, casseroles, salads, or simply on the side
  • 5. Eat oatmeal for breakfast
  • 6. For those with diabetes, balance your whole grains by pairing with a

protein food such as nuts, fish, cheese, or nut butter

slide-10
SLIDE 10

10

Eat more veggies and fruits

  • 1. Fill half your plate with fruits and veggies first, with every meal
  • 2. Select a variety for different tastes, textures, and nutrients
  • 3. Choose fruits and vegetables that are in season
  • 4. Prepare cut veggies for a convenient snack
  • 5. Don’t get stuck in a rut – fresh, sauté, steam, blanch, roast
  • 6. Include veggies at breakfast – tomatoes or cucumbers on your

toast, include sautéed veggies in an omelet, add spinach or other greens to a smoothie

Add olive oil

  • 1. Use olive oil as a healthy replacement for butter or margarine
  • Dip bread in olive oil
  • Add to pasta as replacement for heavy cream sauces
  • Add to soups to add flavor and complexity
  • Combine olive oil and vinegar to toss your salad in
  • 2. Choose extra virgin olive oil most often

Types of olive oil

Oldways, 2012, www.oldwayspt.org

GRADE GRADE DESCRI CRIPTI TION TASTE TASTE USE SES Extra Virgin Highest quality oil made from first pressing with no heat or chemicals Superior Dips, salads, and drizzled on fish Virgin Lacks perfect taste of extra virgin, but not refined Good Sautéing, light cooking Olive Blend of virgin and refined (chemically treated) oils Lacks flavor When flavor is not needed Lite The word ‘lite’ means the oil has been refined, not that it is lower fat Lacks flavor When flavor is not needed Pomace Lowest quality made by blending virgin and pomace Lacks flavor Frying or cooking

slide-11
SLIDE 11

11

Activity

Comparing Oils Comparing Oils

Type Saturated Fat Polyunsaturated Fat Monounsaturated Fat Extra Virgin Olive Avocado Oil Peanut Oil Canola Oil Coconut Oil

Saturated Fat : Increases LDL (bad) Polyunsaturated: Decreases LDL (bad) and decreases HDL (good) Monounsaturated: Decrease LDL (bad) and increases HDL (good)

Comparing Oils

Type Saturated Fat Polyunsaturated Fat Monounsaturated Fat Extra Virgin Olive 2 grams 1.5 grams 10 grams Avocado Oil 2 grams 2 grams 10 grams Peanut Oil 2.5 grams 3 grams 8 grams Canola Oil 1 gram 4 grams 8 grams Coconut Oil 13 grams 0.5 gram 1 gram

Saturated Fat : Increases LDL (bad) Polyunsaturated: Decreases LDL (bad) and decreases HDL (good) Monounsaturated: Decrease LDL (bad) and increases HDL (good)

slide-12
SLIDE 12

12

Pick your protein wisely

1. Substitute fish and poultry for red meat 2. Aim to eat fish 1‐2 times a week 3. Keep almonds, cashews, pistachios and walnuts on hand for a quick snack 4. Choose natural peanut butter, rather than the kind with hydrogenated fat added. Try tahini as a dip or spread for bread. 5. For those with diabetes, be sure to pair a protein food with a high carbohydrate food.

  • Peanut butter with your apple
  • Cheese with your crackers
  • Nuts with your yogurt/granola

Raise a glass to healthy eating

  • 1. If it's OK with your doctor, have a glass of wine at dinner
  • If you don't drink alcohol, you don't need to start
  • 2. Any bottle of red wine will do, it doesn’t have to be expensive
  • 3. Drinking purple grape juice may be an alternative to wine

In moderation

  • Women‐ 1 serving daily
  • Men‐ 2 servings daily

1 serving = 5 ounces wine

Stay active

  • Aim for 150 minutes per week
  • Daily activity
  • Moderate: walking, gardening, cleaning the house
  • Vigorous: Running, biking, hiking, swimming
  • Water is important for hydration, especially during exercise
slide-13
SLIDE 13

13

Make changes gradually

  • 1. Make one change at a time
  • 2. Add another change each week or each month
  • 3. Stick with it

Remember:

  • Following this lifestyle is not about restriction
  • Be kind to yourself, you can have the foods you like and enjoy them

mindfully

Activity

Making it work!

Non‐Mediterranean Diet Mediterranean Diet

Lunch (Before)

  • Ham Sandwich
  • Chips
  • Pudding
  • Soda

Lunch (After)

  • Turkey Sandwich on WW Bread

Avocado/Tomato/Lettuce/Olive Oil/Vinegar

  • Whole Wheat Crackers
  • Cheese
  • Apple
  • Water
slide-14
SLIDE 14

14

Characteristics of the Mediterranean Diet

  • 1. Limited intake of highly processed foods
  • 2. Whole‐grains
  • 3. A wide variety of vegetables and fruits
  • 4. Less red meat
  • 5. Olive oil as main source of fat
  • 6. Moderate amounts of dairy
  • 7. Red wine
  • 8. Fresh herbs and spices