Mediterranean- Style Eating

Transcription

1 VEGETABLES FRUITS WHOLE GRAINS OLIVE OIL FISH DAIRY EGGS LEAN POULTRY RED WINE WITH MEALS Krames Patient Education / A StayWell Special Edition Mediterranean- Style Eating for a Healthier Heart and Body

2 What Is Mediterranean-Style Eating? Simple, satisfying food. Nutritious dishes you can t wait to dig into. Variety and flavor. Time with friends and family. All of it good for your health. This is Mediterranean-style eating in a nutshell. What could be better? Mediterranean-style eating was named after the habits of people living in Greece and southern Italy over 50 years ago. Today, it s about making healthy choices from the foods at your local grocery store. It s about adding Mediterranean flair to the meals you re already eating. It s about enjoying ng food, not fearing it. It s also about making mealtimes a celebration: of friends and family, of freshness, and of flavor. To Your Health! Mediterranean-style eating has many benefits for the body. Adopting it can help manage or even prevent all sorts of health issues, including heart disease, high blood pressure, and diabetes. If you have a health condition and want to know more about using this style of eating, talk with your healthcare provider. SAMPLE 2 To learn more about the Mediterranean lifestyle, go to krameshealthyconnections.com/medstyle

3 An Overview of Mediterranean-Style Eating E Focus your meals around plant foods. Make olive oil your main source of fat. Eat food that is as close to its natural state as possible. And have most other foods in moderation. BEANS AND LEGUMES GRAINS Make them the center of most meals. Choose a variety of types and colors. HEALTHY FATS Indulge in healthy fats, especially olive oil. Avocados and nuts are other good choices. SA M Choose unrefined grains. This means brown rice, whole wheat pasta and bread, and other whole grains. VEGETABLES PL Opt for plant-based proteins, alongside or instead of meat. These include lentils, FRUITS chickpeas, and pinto, fava, Perfect for snacks and desserts, and kidney, and black beans. for adding to salads and other dishes. FISH Have fish or other seafood at least twice a week. MEAT Have animal-based proteins in moderation. Choose lean options, such as poultry. Limit red meat. DAIRY AND EGGS Enjoy dairy (such as plain yogurt and cheese) and eggs in moderation. WINE If you like, allow yourself a 5-ounce glass of red wine a day with a meal. 3

4 Small Steps to Change PL E Imagine yourself on a journey to better health and well-being. The best way to start any journey is one step at a time. Pick one or two suggestions from this booklet to try. When you ve mastered those, pick one or two more. Keeping it simple helps set you up for success. Your goal is to create new habits that you (and your family) can live with. If you want a place to start, here s something to try: Take any fresh vegetable you like zucchini, broccoli, spinach, carrots it s your choice. Shred or grate it. Then toss a handful into what you re already planning to make: burgers or a casserole, sauce, or stew. It s a small change, but you ve already made your meal healthier. SA M is h T y Tr ght Toni 4

5 The Beauty of Home-Cooked oked Food CCooking your own food has many things going ysa wn food has many things going for it. In your kitchen, you have control over what goes into each dish. You can adjust ingredients and portions as you like. It s almost always healthier and cheaper, too! Preparing a meal is a great way to get your family involved. Have kids peel vegetables or squeeze lemons. Get your partner to cook the rice or toss the salad. When you put a tasty meal down on the table, you ll all have a sense of accomplishment. When you re ready to eat, turn off the devices. Sit at the table. Pour water, or red wine if you like. Be proud of your efforts. Give the food and your health the attention and respect it deserves. Eating Out When eating out, keep Mediterranean-style ideals in mind. Feel free to order what you love. But do include at least two vegetables that are not fried. Ask about options that might not be on the menu. SAMPLE BSA SSA WSA alth thsa For easy Mediterranean-style recipes, go to krameshealthyconnections.com/medstyle 5

6 A Harvest of Flavor in Your Freezer Look for vegetables, fruits, and seafood in the frozen food section of your grocery store. Not only are they convenient, but freezing happens just after harvest, so taste and nutrition are caught at their peak. The trick is to choose frozen foods with nothing added (no sugar, salt, or sauce). You may also find precooked and frozen brown rice a real time-saver and er and other frozen grains. Combine frozen foods with items from your pantry and fridge for easy weeknight meals. OLIVE OIL plays a prime role in Mediterranean-style eating. It s used for cooking, dipping, ping, dressings, and drizzling over dishes. You may ask: Isn t fat the enemy? In truth, certain types of fats (called saturated fats) do harm the heart and blood vessels. However, oils containing monounsaturated nsaturated fatty acids are extremely heart healthy. One of the oils highest in monounsaturated fatty acids is surprise! olive oil. You can find many types of olive oil on store shelves. Below are tips for stocking your pantry: CHOOSE EXTRA-VIRGIN OLIVE OIL. All other types (such as pure or light ) have been processed, removing the health benefits and much of the flavor. Extra virgin has the best flavor. If cost is an issue, buy a less-expensive virgin oil for cooking and save the extra virgin for dressing and drizzling. HEATSA LIGHT, HEAT, AND AGE ARE OIL S WORST ENEMIES. To oilsa keep olive oil from becoming rancid (developing bad flavors and smells), buy it in dark bottles or metal tins. Store it in a cool place away from light and heat. And try to use a bottle up within 2 months of opening. OLIVE OIL DOESN T HAVE TO COME FROM THE MEDITERRANEAN. Excellent olive oil is made in California. It may be fresher than imported oil, and is often cheaper. Olive Oil bosample 6 Get tips for stocking your pantry at krameshealthyconnections.com/medstyle

7 Quick Stovetop Fish Fillets lets 1 Use 2 3 Add 4 Cook Remove 5 Fish white fish fillets, no more than an inch thick, about 8 ounces per person. Pat the fillets dry and sprinkle both sides with salt and pepper. Choose a pan that fits the fillets with no overlapping. Add 2 tablespoons of olive oil to the pan. Heat on medium-high for a minute or two until the oil shimmers. Seafood is central to Mediterranean-style eating. Fish and shellfish are healthy sources of protein. Seafood also cooks up quickly, making it a great weeknight choice. Look for recipes that inspire you. OIL-RICH TYPES OF FISH contain heart-healthy fats. These include fresh or canned wild salmon, tuna, and mackerel. MILD-FLAVORED TYPES OF FISH may be more family-friendly. Try catfish, haddock, rainbow trout, arctic char, and tilapia. SHRIMP is tasty and versatile. You can buy it already peeled, making it a cinch to prepare. the fillets. Let them sizzle for 2 to 3 minutes. When a corner lifts fairly easily, they re ready to flip. Use a long spatula to turn the fillets over. Cook them on the second side until they are opaque all the way through and flaky, another 2 to 3 minutes. Don t overcook them. Remove the fillets from the pan and add fresh herbs, lemon, capers, and more olive oil, or other favorite toppings. SAMPLE Fish Not Your Thing? Boneless chicken breasts are a great substitute. First, butterfly the breasts (find instructions at krameshealthyconnections.com/medstyle). Cook as directed above. Add vegetables and brown rice or whole wheat pasta for a quick, healthy weeknight meal! 7

8 Healthy Lifestyle, Healthy Life! As you savor Mediterranean-style meals, enjoy the rewards they have for your health. For MPLE even more health benefits, explore another aspect of the Mediterranean lifestyle: being more active. Make getting up and moving part of your life. Ride a bike to the grocery store. Dance while you cook. ok. Collect the family and take a stroll. To learn more about Mediterranean- n- style eating and living, go to krameshealthyconnections.com/medstyle. yle.. There you will find helpful information, including: Healthy recipes Shopping lists Activity and lifestyle tips This booklet oklet is not intended as a substitute for professional medical care. Only your healthcare provider can diagnose and treat a medical problem The StayWell Company, LLC All rights reserved. Made in the USA. SAMPL AMPLE