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

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 Small portions Variety – mostly plant-based foods Leisurely, mindful eating Active lifestyle 1

Long‐term Health Benefits of the Mediterranean Lifestyle Reduces weight, blood pressure, and cholesterol Reduces risk of: The more closely the • Cancer diet was followed the • Cardiovascular Disease lower the incidence of • Metabolic Syndrome these diseases • Alzheimer’s Disease • Cognitive Decline • Parkinson’s Disease • Diabetes 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 2

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? 3

Is it a Whole Grain? Whole Grains • Look for the word “whole” in the ingredients label. Whole wheat Whole grain Whole corn Whole oats • Other grains without the word “whole”. Barley Brown Rice Buckwheat Bulgur Millet Oats Popcorn Wild Rice Rye Quinoa 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 4

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 5

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, obesity, 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 6

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 7

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 8

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 9

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 GRADE GRADE DESCRI CRIPTI TION TASTE TASTE USE SES Extra Highest quality oil made from first Superior Dips, salads, and Virgin pressing with no heat or chemicals drizzled on fish Virgin Lacks perfect taste of extra virgin, Good Sautéing, light but not refined cooking Olive Blend of virgin and refined Lacks When flavor is (chemically treated) oils flavor not needed Lite The word ‘lite’ means the oil has Lacks When flavor is been refined, not that it is lower flavor not needed fat Pomace Lowest quality made by blending Lacks Frying or cooking virgin and pomace flavor Oldways, 2012, www.oldwayspt.org 10

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) 11

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 12