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Going Mediterranean for Good Health

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

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Going Mediterranean for Good Health

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  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.

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