MEDITERRANEAN EATING GRANT CEFALO RD, MDA, CD, CNSC

Transcription

1 MEDITERRANEAN EATING GRANT CEFALO RD, MDA, CD, CNSC

2 OBJECTIVES Why is it needed? Current trends Review the Mediterranean Lifestyle Discuss application of this lifestyle

3 MANY OF AMERICAN S EATING PATTERNS ARE TOO HIGH IN CALORIES. THE RESULT: 2/3 of adults, 1/3 of children & youth are overweight or obese

4 WHERE WE ARE NOW Most Americans eat too much sugar, saturated fat, & sodium 50% meet or exceed grain & protein recommendations 75% of Americans do not eat enough vegetables, fruits, & dairy

5 THE MEDITERRANEAN LIFESTYLE Whole Grains Fresh Fruits and Vegetables Beans and Legumes Healthy Oils Canola, Olive Oil (High in Monounsaturated fats) Some dairy Very little meat Very little refined, processed foods

6 HEALTH BENEFITS Heart disease Cancer Diabetes Parkinson's Alzheimer's disease High blood pressure

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8 The Mediterranean Lifestyle It s a healthy way to eat and live for the rest of your life. Remember it is not a Diet Diet is a 4 letter word.

9 Mediterranean eating is based on traditional foods from countries that surround the Mediterranean Sea. But you can enjoy it with delicious, fresh, affordable foods from your local supermarket.

10 8 Simple Steps for Good Health 1 Eat lots of vegetables. Can you fill half your plate with them at lunch and dinner?

11 BENEFIT OF VEGETABLES Lower calorie High in fiber Good source of Vitamins and minerals

12 8 Simple Steps for Good Health 2 Change the way you think about meat. Enjoy smaller amounts as a garnish for flavor.

13 MEAT ALTERNATIVES Legumes Tofu

14 8 Simple Steps for Good Health 3 Always eat breakfast. Start your day with fruits, whole grains, and foods that can help keep you full for hours.

15 MEAL PATTERN Breakfast within 2 hrs of waking up Meal or snack at least every 4-5 hrs No skipping meals Aim for a smaller dinner

16 AMERICAN EATING PATTERN Breakfast Lunch Dinner

17 BETTER EATING PATTERN Breakfast Lunch Dinner

18 RESEARCH ON SMALLER DINNER Smaller dinner Lower Blood sugar Lower Cholesterol Greater weight loss Lower Triglycerides Greater loss in weight circumference

19 8 Simple Steps for Good Health 4 Eat seafood twice a week. For brain and heart health, enjoy tuna, herring, salmon, shellfish and other fish.

20 8 Simple Steps for Good Health 5 Cook a vegetarian meal once a week. Meat less Mondays? Use other protein sources like Legumes

21 8 Simple Steps for Good Health 6 Use good fats. Think extra-virgin olive oil, canola oil, nuts, seeds, peanuts, avocados and more. Margarine Butter Oils

22 8 Simple Steps for Good Health 7 Enjoy some dairy products. Greek or regular yogurt and a variety of traditional cheeses are great.

23 8 Simple Steps for Good Health 8 For dessert, eat fresh fruit. Balsamic vinegar and strawberries Save sweets for a rare treat or special occasion.

24 More than just Good Food... Look for ways to be active. Dance. Walk. Swim. Bike. Garden. Hike.

25 ACTIVITY Most important, be active every day! Breakup time sitting down Move every min Find activities you enjoy

26 More than just Good Food... Spend time with family and friends. Share your food, spiced with conversation.

27 FAMILY MEAL TIME Slows down eating Better food choices Improves relationships Have talking points if needed If you could have a super power what would it be?

28 Many Health Benefits Scientific evidence shows it can help with: Reach weight loss or management goals Lower your risk of heart disease and high blood pressure Fight certain cancers and chronic diseases Avoid diabetes; manage blood sugar

29 POSSIBLE CHANGES Less juice more whole fruit Skip the soda Enjoy meal time Avoid distractions Pantry clean out Get rid of the junk food (stop buying it)

30 Mediterranean Swaps Instead of... Mayonnaise on your sandwich Butter on your toast Meat in pasta sauce Chocolate cake A bagel with jam Choose... Hummus Olive oil or nut butter More vegetables! Baked pear & yogurt sauce Oatmeal with berries or Greek yogurt with granola

31 PREPARE AHEAD Be cautious with eating out Fast food rarely to never Menu planning Have healthy snacks available

32 BREAKFAST Most mornings, start your day with oatmeal and fruit or whole-grain toast and low-fat yogurt with berries. Choose fresh fruit instead of fruit juice. Three to four mornings a week, enjoy some eggs. Experiment with poached eggs over whole-wheat toast or maybe a bean and low-fat cheese burrito. Only a couple times a month, splurge with sausage and whole-grain waffles or bacon and eggs. Try low-fat turkey sausage or bacon, and top your waffle with fruit and sugarfree syrup.

33 LUNCH Most days, try different kinds of salads. Add black beans or chickpeas, cooked shrimp or salmon, and olive oil and vinegar dressing. Snack on fruit, nuts, or fresh carrots and snap peas. A couple times a week, have a piece of grilled chicken or a turkey sandwich on whole-wheat bread. Add tomatoes, lettuce, and avocado to your sandwich. Enjoy some low-fat cottage cheese with fruit. A couple times a month, order that hamburger you ve been craving, but pass on the cheese. Substitute fruit or salad for the fries. For dessert, try angel food cake with fresh fruit or frozen low-fat yogurt.

34 DINNER Most evenings, fill your plate with vegetables that are steamed, roasted, or sautéed in a little olive oil with herbs and spices. Add beans, lentils, brown rice, or whole-grain pasta. If you enjoy red wine, have 1 glass with your meal. A couple times a week, fill half your plate with vegetables, and add some chicken or fish and brown rice or quinoa. Enjoy some fruit for dessert. A couple times a month, add roast beef, lamb chop, or pork tenderloin and barley to your half plate of vegetables. For a treat, fix fruit-based desserts like a low-sugar cobbler or berries with low-fat topping.

35 QUESTIONS?