The Mediterranean Diet
go.ncsu.edu/readext?1112796
en Español / em Português
El inglés es el idioma de control de esta página. En la medida en que haya algún conflicto entre la traducción al inglés y la traducción, el inglés prevalece.
Al hacer clic en el enlace de traducción se activa un servicio de traducción gratuito para convertir la página al español. Al igual que con cualquier traducción por Internet, la conversión no es sensible al contexto y puede que no traduzca el texto en su significado original. NC State Extension no garantiza la exactitud del texto traducido. Por favor, tenga en cuenta que algunas aplicaciones y/o servicios pueden no funcionar como se espera cuando se traducen.
Português
Inglês é o idioma de controle desta página. Na medida que haja algum conflito entre o texto original em Inglês e a tradução, o Inglês prevalece.
Ao clicar no link de tradução, um serviço gratuito de tradução será ativado para converter a página para o Português. Como em qualquer tradução pela internet, a conversão não é sensivel ao contexto e pode não ocorrer a tradução para o significado orginal. O serviço de Extensão da Carolina do Norte (NC State Extension) não garante a exatidão do texto traduzido. Por favor, observe que algumas funções ou serviços podem não funcionar como esperado após a tradução.
English
English is the controlling language of this page. To the extent there is any conflict between the English text and the translation, English controls.
Clicking on the translation link activates a free translation service to convert the page to Spanish. As with any Internet translation, the conversion is not context-sensitive and may not translate the text to its original meaning. NC State Extension does not guarantee the accuracy of the translated text. Please note that some applications and/or services may not function as expected when translated.
Collapse ▲I’m sure you’ve heard about the Mediterranean Diet. It has been ranked by health and nutrition experts as one of the top three healthy diets that you can eat. The other two are the DASH (dietary approaches to stop hypertension) and the flexitarian (semi- vegetarian) diets. All three diets are evidence-based, contain a variety of nutrient dense foods and (this is one of the most important) sustainable—meaning it’s a way-of-life not a diet you go on-and-off.
NC State, N.C. Cooperative Extension and North Carolina Division of Public Health have developed a wonderful program that focuses specifically on the Mediterranean Diet. We call it Med Instead of Meds. The name of the program comes from the concept that eating a Mediterranean Diet can help a person reduce their need for medications.
This eating pattern incorporates the basics of healthy eating that are traditionally
practiced in countries that border the Mediterranean Sea. Eating like those who live in
this region has been shone to promote health and decrease risk of many chronic
diseases including cancer, cardiovascular disease, metabolic syndrome, Alzheimer’s and Parkinson’s.
The main components of the Mediterranean Diet include:
- Healthy Proteins: replace some of the meat in your diet with plant proteins.
- Swap Fats: replace solid fats such as butter or margarine with olive or canola oil
- Eat More Fruits and Vegetables: aim for at least five servings a day.
- Snack on Nuts and Seeds: choose at least three-ounces a week.
- Make Grains Whole: choose whole grains such as oatmeal, whole wheat, quinoa
and popcorn. - Rethink Sweets: limit sugar intake and limit the numbers of sugar-sweetened
snacks, candies, desserts and beverages eaten. - Incorporate Fish: Eat at least eight-ounces of seafood each week. We’re lucky to
have local fresh fish as an option, but it can be expensive. Canned fish is a good alternative for those on a budget. Try canned tuna or salmon. When possible, choose fatty fish such as salmon or tuna for a good source of omega-3 fats. - Keep it simple: Following the diet doesn’t need to include Greek artisan breads, expensive olive oil, or an aged bottle of wine. Many of the foods that are part of the Mediterranean Diet can be found at most grocery stores.
- Include physical activity: The “diet” also includes the recommendation of at least 30 minutes of physical activity on most days of the week.
Learn more about the Med Instead of Meds program at the website
(medinsteadofmeds.com). There are on-line videos that explain the basic concepts in
eating “the Med way” and many recipes that incorporates these concepts into everyday diets.
If you’d like a more in-person way of learning, you can participate in our Med Instead of Meds classes. We have two opportunities coming up in the Calabash and Carolina
Shores areas. These classes are free of charge. But pre-registration is requested and
space limited.
Med Instead of Meds classes will be offered at the Brunswick Center at Calabash (Senior Center in Calabash) 10050 Beach Dr SW on Tuesdays February 3, 10, 17 and 24 from 10:15 a.m. till 11: 45 a.m. Register at the Senior Center.
An additional Med Instead of Meds series will be offered at the Southwest Library
(Brunswick County Library Carolina Shores Branch) 9400 Ocean Highway West in
Carolina Shores on Fridays March 6, 13, 20 and 27 from 2:30 to 4:00 p.m. Registration can be completed through the library.
Each week in this four-week series focuses on a different aspect of the Mediterranean diet. Each week will include a food demonstration and samples, so you can taste for yourself that the Mediterranean Diet is not only healthy, it can be delicious and satisfying.
Avery Ashley, Family and Consumer Science Extension Agent and Extension Master Food Volunteers from N.C. Cooperative Extension in Brunswick County will be teaching these classes. For additional information about the class series contact Ashley at N.C. Cooperative Extension, Brunswick County Center at arashley@ncsu.edu or by calling 910 253 2610.
Eating “the Med way” doesn’t require major changes in eating habits—just little
switches that can make a big difference in the long run.
Resources:
Top Expert-Recommended Diets Overall
Syracuse is a Family and Consumer Science team member and can be reached at NC
Cooperative Extension, Brunswick County Center 910-253-2610 or by email at
clsyracu@ncsu.edu