Transcript Document

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
• Proven benefits for all ages
even those over 70
What are the proven benefits?
• 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 is the
Mediterranean
Diet?
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
Daily Activity
• Do at least 30 minutes
of moderate activity
daily
• Can be structured
activity
• Can be part of daily
living activities
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
Eat lots of fruits and vegetables
• Eat lots of fruits
and vegetables
daily
• Have beans,
legumes and nuts
daily – watch
portions
Also Eat Daily in Small Amounts
• Olive oil and
olives
• Cheese and
yogurt
Use sparingly
• Weekly
–
–
–
–
Fish
Skinless poultry
Eggs
Sweets
• Monthly
– Red meat
Beverages
• At least 6 cups of
water per day
• If drink, use wine
in moderation
Diet Works Best with
• No smoking
• Moderate daily
physical activity
• Moderate alcohol
intake
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.