If you’re looking for a more healthful way of eating as you start the new year, consider
the Mediterranean Diet. 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 the Mediterranean region has proven to help protect
people from developing chronic illnesses such as cancer, type 2 diabetes and high blood pressure. Eating “the Med way” can reduce the risk of cardiovascular disease, improve eye health and protect against cognitive decline. It is also more effective than a low-fat diet for weight loss in overweight and obese individuals.
N.C. Cooperative Extension Service and NC State University has a wonderful educational program called Med Instead of Meds. This program focuses on the Mediterranean diet. The name of the program comes from the concept that eating the Mediterranean-way can help you eat well and reduce your need for medications.
Locally, Avery Ashley, our Family and Consumer Science Extension Agent and our
Extension Master Food Volunteers are conducting classes featuring the Med Instead of Meds program.
This series of four classes will be held at The Brunswick Center at Calabash (Senior Center), 10050 Beach Drive in Calabash on Tuesdays February 4, 11, 18 and 25 from 10:00 a.m. till 11:30 a.m. These classes are free of charge and you can sign up at the Calabash Senior Center. Seating is limited. Each week will focus on a different aspect of the Mediterranean diet and will include a food demonstration.
Mediterranean diets include some foods that we’ve come to think of as too high in fat
or unhealthy. These include nuts, olive oil, olives and whole grains. 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.
Here are the basics:
- Get at least three cups of vegetables and two cups of fruit every day. Eat lots of
different colored fruits and vegetables. Focus more on the dark green leafy
vegetables like collards, kale, and spinach and turnip greens. Include berries
often.
- Replace some of the red meat in your diet with plant-based proteins, such as
beans and legumes often. Choose white-meat poultry such as turkey and chicken at least twice a week.
- Eat seafood at least three times per week. This includes fatty fish such as
mackerel and salmon. Eat fried fish only occasionally.
- Choose whole grain foods such as oatmeal, quinoa, brown rice and popcorn
often. Look for “whole” as the first ingredient (example: whole wheat) in breads
and pastas.
- Choose at least three-ounces of nuts and seeds per week. A word of caution:
that’s really only three small handfuls (you can’t get carried away and eat all you
want). Select plain or roasted, not salted or sugared nuts.
- Swap the solid fats like butter and margarine in your diet for olive oil. This is
another area that you can’t over-do. Even though it can be good for you, olive oil
is still high in calories, aim to get about four tablespoons per day.
- Drink red wine (this is optional). Another warning here: daily recommendations
are no more than five-ounces for women, five-ounces for men older than 65 and no more than ten-ounces for younger men.
- Limit yourself to no more than three servings per week of sweets and sugar-
sweetened beverages. This means avoid desserts and sugar-sweetened
beverages such as sodas and sweetened iced tea.
It really isn’t as complicated as it seems. It’s just a matter of making little changes to
your regular meals and snacks. It’s important to remember to add the healthier options while removing the unhealthy ones.
You can also learn more about the Med Instead of Meds program at the website. There are on-line videos that explain the basic concepts in eating “the Med way” and many recipes that can help you incorporate these concepts into your everyday diet.
The Family and Consumer Science team is also planning to conduct Med Instead of Meds at the Brunswick Center in Southport (Senior Center) this coming March. Check with that Senior Center or our website for details on days and times.
SOUTHPORT CLASS HAS BEEN POSTPONED FOR NOW
Syracuse is a Family and Consumer Science team member and can be reached at clsyracu@ncsu.edu or at N.C. Cooperative Extension, Brunswick County Center 910-253-2610.
