Mediterranean Diet

By Kirstin Hybsch
Dietetic Intern
SNHHS
October 26, 2016
 Ice Breaker
Introduce yourself to the individual next to
you!
Whats your favorite food?
Whats the Mediterranean Diet?
High in plant protein, low in animal protein
16 countries border The Mediterranean Sea
Including France, Italy, Spain, Morocco &
Greece
Variations amongst diets
Evolved over 5,000 years ago
Poor Mans Diet
 Common Dietary
Characteristics
Increased intake of vegetables, fruits, bread,
potatoes, nuts, beans, cereals, and seeds
Low to moderate intake of dairy, fish, and
poultry
Limited intake of eggs
Low intake of red wine & red meat
Use of herbs and spices to flavor
 Common Dietary
Characteristics Contd
Avoidance of processed foods
Moderation is key
Portion size is under control
Frequent physical activity
 Benefits
Great for individuals seeking out a heart
healthy diet
Decreased risk of cardiovascular mortality in
1.5 million individuals via meta-analysis study
Reduced LDL (low-density lipoprotein)
cholesterol levels
 Benefits contd
Reduction in the incidence of cancer,
Parkinsons and Alzheimers disease2
Decreased risk of Type 2 DM
Reduced incidence of breast cancer among
women who increase extra-virgin olive oil and
mixed nuts consumption
 Benefits contd
Common dietary characteristics are similar to
our dietary recommendations in the U.S.
However, a good portion of the Mediterranean
Diet calls for monounsaturated fats
Olive oil & canola oil
 Weight Loss
Some studies have linked the Mediterranean
diet with weight loss and a lower risk of being
overweight or obese
In 2008, an analysis of 21 obesity reviews
showed no significant correlation
 Weight Loss Contd
A study conducted by New England Journal of
Medicine in 2008
322 obese participants assigned to 1 of 3 diets:
calorie restricted LF, calorie-restricted
Mediterranean & non-calorie-restricted LC
After 2 years, Mediterranean group lost ~9.7#
LF lost ~6.4# & LC lost ~10.3 #
 PREDMED Trial
Primary Prevention of Cardiovascular
Disease with a Mediterranean Diet
Parallel-group, multicenter & randomized
trial
October 2003-June 2009
7,447 subjects
Subjects had no chronic illnesses
Men & women ages 55-80 years
 PREDMED Trial contd
Groups divided into 2 Mediterranean Diets
Extra-virgin olive oil (1 liter/week)
Mixed nuts (30 g/day)
Control group advice on low-fat diet
Received nonfood gifts
Results
In a calorie-unrestricted Mediterranean diet with
mixed nuts or extra-virgin olive oil
Reduced risk of cardiovascular disease by ~30%
Decreased stroke by ~49%
Compared to American Heart Association diet
Mediterranean Diet vs. American
Heart Association (AHA)
Mediterranean incorporates higher percentage of
calories from fat (~40%)
Half of the fat calories come from
monounsaturated fat
Does not raise cholesterol levels
Individuals who follow the Mediterranean diet
consume less saturated fats
AHA recommends a reduction in saturated fats
Mediterranean Diet Vs. MyPlate
Mediterranean Diet Vs. MyPlate
Plant based diet Vegetables
50% of plate Fruits
Whole-grains Grains
Protein sources Whole-grains
Legumes, fish, Protein sources
poultry, eggs, Meat, poultry,
red meat seafood, nuts,
Olive oil dairy, beans &
Red wine peas
Water Water
Dairy
1 cup
Dairy
Mediterranean Diet Vs. MyPlate
MyPlate focuses on portioned meals and a
variety of healthful foods
Mediterranean Diet encompasses plant based
foods with occasional fish intake, poultry,
eggs, dairy, and red meat
Prioritizes frequent physical activity, and high
consumption of fat
Discusses alcohol & oil consumption
 Fats in the Diet
Emphasizes healthy fats
Avoid saturated and trans fats increases risk of
heart disease
Doesnt limit total fat
If possible, purchased extra virgin or virgin
olive oil
Less processed
Provides more antioxidants
 Fats in the Diet
Monounsaturated and polyunsaturated fats
are made up of linolenic acid (omega 3 fatty acid)
Examples: canola oil, mixed nuts
Reduces triglycerides & blood clotting = lowers the
risk of heart attacks, helps regulate blood pressure,
and improves blood vessels
Why Follow This Lifestyle?
Promotes healthy weight, and growth
Packed with beneficial vitamins, minerals,
fiber & carbohydrates
Protects vs. chronic illnesses
Great choice for vegetarians!
Increased longevity
Heart healthy option
 How To Get Started
Incorporate the main stays of the diet
Season foods with herbs and spices
Add vegetables to dishes
Sautee using olive oil
Snack on salads, fruits or nuts (watch portions)
Dietary fat should come from
monounsaturated fats
 How To Get Started
contd
Substitute red meat for fish
Avoid desserts and processed foods
Substitute with fruit
Incorporate more whole-grains
Avoid or limit refined grains
Avoid GMOs, antibiotics, hormones
Purchase organic and grass fed whenever
possible
 How To Get Started
contd
Share food with friends and family
Avoid use of margarine and butter
Substitute with olive oil, extra-virgin olive oil, or
canola oil
Cautious with nut consumption!
80% calories come from fat
Stick to a handful
Avoid candied and salted nuts
Switch Up Your Meals!
Switch Up Your Meals!
 Recipe Handouts
Inside-Out Lasagna Quinoa Salad
Foods Found in New Hampshire
NH has a variety of seaports & a large dairy
farming culture
Popular ingredients
Blueberries, maple syrup, cranberries, seafood,
molasses & corn
Preferred cooking methods
Stewing, baking, and steaming
The Puritans
Founders of New England
Common meals were pies, beans, and turkey
Preferred cooking method was baking
 NH Based Recipe
Haddock with steamed summer
vegetables
 Beverages
Frequent consumption of water
Limit sugar-sweetened beverages
Fruit juice, soda, diet soda, sports drinks, and
energy drinks
Optional 1 to 2 cups red wine/day
Caffeine
 Grocery Shopping
Tips
Avoid the center isle of the store
Shop the perimeter
Eliminates highly processed foods, sugar-
sweetened beverages, and highly refined grains
If possible, purchase organic
Fresh or frozen is ok
 Level of Difficulty
No restriction on entire food groups
Adapting
Making necessary substitutions to meet the
recommendations of the diet
Accessibility
Food is easily accessible at grocery stores,
cafeterias, and restaurants
Eating out
Is OK
Take home half your entre
 10 Tips on How to
Succeed
1. Choose seafood more often than meat
2. Switch to olive oil
3. Frequent nuts and seed intake
4. Savor your meals
5. Spice your food!
6. Reduce portions of meat
7. Incorporate legumes and beans
8. Switch to whole-grains vs. refined grains
9. Avoid deprivation & enjoy desserts!
10. Increase veggies and fruit intake
 Role of Exercise
2.5 hours of moderately-intense exercise per
week
Few days of muscle-strengthening activities
Walking
10,000 steps per day
Incorporate additional exercises
Before engaging in exercise
Speak with your physician prior to physical
activity
 Myths
Expensive
Rapid weight loss
No limit on wine as long as it is red wine
Large amounts of bread and pasta are OK
 Activity!
Get in pairs with the person next to you
Grab a piece of paper, pen and come up with
a meal that embodies the Mediterranean diet
Picture that there is no budget be creative!
 Food For Thought
Its about eating a simple, plant-based diet,
based on regional, local, nutrient-dense foods. Its
about savoring the flavors of foods, and making
the most of the foods available to us. These are
lessons that can be applied to diets across the
country.By translating the key characteristics of
the Mediterranean diet into our clients own
lifestyles, we can bring the benefits of this
lifestyle to America.
Sharon Palmer, RD
 Summary
Mediterranean Diet is high in plant protein and low in
animal protein
Based on the 16 countries that boarder the
Mediterranean Sea
Increased intake of vegetables, fruits, bread,
potatoes, nuts, beans, cereals, and seeds
Limited intake of eggs, dairy, red meats, alcohol (red
wine)
Great diet for heart healthy patients
Large variety of seaports and dairy farming in NH
Take advantage of local seasonings and foods available!
 What now?
Think of a dietary change YOU can make
starting today
Does not need to be a dietary overhaul, could
be a small change
Time For Questions
Thank you!
 References
http
://naradanews.com/2016/06/high-fat-mediterranean-diet-can-make-you-lose-we
ight
/.
http://www.helpguide.org/articles/diet-weight-loss/mediterranean-diet.htm
http://www.todaysdietitian.com/newarchives/050113p28.shtml
http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Mediterranean-Di
et_UCM_306004_Article.jsp
.
Mayoclinic.org
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-
depth/mediterranean-diet/art-20047801
http://www.nejm.org/doi/full/10.1056/NEJMoa1200303#t=article
http://
www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-
depth/mediterranean-diet/art-20047801
http://
www.helpguide.org/articles/diet-weight-loss/mediterranean-diet.htm
http://health.usnews.com/best-diet/mediterranean-diet