Going Mediterranean for Good Health

1. Going Mediterranean for Good Health The University of Georgia Cooperative Extension Service

2. What is the Mediterranean Diet? • Based on traditional foods of the 16 countries bordering the Mediterranean Sea • Higher in monounsaturated fats • More fresh food – less processed • Proven benefits for all ages even those over 70

3. Lyon Heart Study Reduced death from repeat heart attacks by 50-70% HALE Study In those age 70-90, reduced death from all causes 23% through diet changes alone Add regular activity, no smoking and moderate drinking, 65% lower mortality rate Study by Esposito et al. decreased metabolic syndrome and cardiovascular disease What are the proven benefits?

4. What is the Mediterranean Diet?

5. Mediterranean Diet Pyramid • Things at the bottom should be done or consumed more often • Things at the top should be consumed less often Do Less Do More

6. Daily Activity • Do at least 30 minutes of moderate activity daily • Can be structured activity • Can be part of daily living activities

7. Eat more whole grains and starchy vegetables • Consume whole grain breads, cereals, rice and pasta • Enjoy potatoes, corn, sweet potatoes, winter squash and other starchy vegetables

8. Eat lots of fruits and vegetables • Eat lots of fruits and vegetables daily • Have beans, legumes and nuts daily – watch portions

9. Also Eat Daily in Small Amounts • Olive oil and olives • Cheese and yogurt

10. Use sparingly • Weekly • Fish • Skinless poultry • Eggs • Sweets • Monthly • Red meat

11. Beverages • At least 6 cups of water per day • If drink, use wine in moderation

12. No smoking Moderate daily physical activity Moderate alcohol intake Diet Works Best with

13. Check Your Knowledge • True or false – The Mediterranean Diet promotes the intake of red meat weekly. • True or false – A woman who does not drink should start drinking wine to improve her risk for heart disease. • True or false – Physical activity needs to be done daily.