Download - Nutrition and Healthwsdha.com/clientuploads/Symposium/2019 Symposium... · • Seafood (mod-high) • Red wine (with meals) Low consumption of: ... The Power of Synergy The Mediterranean

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©2019CarrieDenne1,MPH,RDN 1

TheMediterraneanDietforNutritionandHealth

InThisSection•  WhatistheMediterraneandiet?•  NutritionalcomponentsoftheMediterraneandiet•  Mediterraneandietresearch•  PuttingtheMediterraneandietintopractice

CarrieDennett,MPH,RDN,CD|NutritionByCarrie

Whatisthe

MediterraneanDiet?


WhatistheMediterraneanDiet?

“TheMediterraneandietisaplant-baseddietthat

doesnotsay‘no’tomeat.”~AntoniaTrichopoulou,MD,PhD,founder

anddirectoroftheWHOCollaboratingCenterforNutritionattheUniversityofAthens

SchoolofMedicine

TheTraditionalMediterraneanDietHighconsumptionof:•  Vegetables+fruits•  Pulses(beansandlentils)•  Wholegrains•  Oliveoil+nuts

Moderateconsumptionof:•  Seafood(mod-high)•  Redwine(withmeals)

Lowconsumptionof:•  Red/processedmeat•  Dairyproducts(low-mod)

MedDietFoods

IllustrationcourtesyofOldways

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ThePowerofSynergyTheMediterraneanDietisMoreThantheSumofitsParts

•  Protein•  Heart-healthyfats•  Low-glycemiccarbs•  Vitamins&minerals•  Phytonutrients•  Fiber


NutritionalComponentsoftheMediterraneanDiet

SomeofthebeneficialeffectsofMediterranean-styledietsmaybeduetothefocuson

plant-basedfoodsthatprovidealotoffiberandlower

glycemicload

CarbQuality/GlycemicIndex


CarbQuality/GlycemicIndex

Grainsarewholeorintheformoffermentedsourdoughbreadsorpastacookedaldente,whichlowersboththe

glycemicindexandglycemicload


VegetableIntake/EnergyDensity

HigherMUFA/PUFA-to-SFAratio(fromnutsandoliveoil)andhigherconsumptionoffruitsandvegetables

foroverallreducedenergydensity.


Noobservedassociationbetweenoliveoilconsumptionandincidence

ofoverweightorobesity.

Thismaybeduetothecaloricbalancefrom

highvegetableintake.

VegetableIntake/EnergyDensity


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Phytonutrients Anti-inflammatory

Anti-Inflamatory/GutMicrobiota

WholePlantFoods

PrebioticFiber

HealthyGutMicrobiota

13CarrieDennett,MPH,RDN,CD|NutritionByCarrie

MediterraneanDietResearch

ResearchOverview

Researchtodate:•  Morerobustforreducingchronicdiseaserisk•  Long-termhealthbenefitsarewell-established•  Efficacyforweightlossbeyond12monthsless

established


WhatElsetheResearchTellsUsFollowingaMediterranean-styledietislinkedtoreducedriskofseveralchronicdiseases,including:•  Cardiovasculardisease•  Type2diabetes•  Cancer•  Alzheimer’sdisease•  Parkinson’sdisease


PREDIMEDStudy(PREventionconDietaMEDiterranea):•  7,447adultsathighriskforcardiovasculardisease

–  Followedfor8years

•  Meddiet+EVOO,Meddiet+nuts,controldiet•  Meddietgroupshadmuchlowerriskof

–  Heartattack,strokeandCVDdeaths–  Type2diabetes–  Peripheralarterydisease(PAD)


CardiodiabesityType2Diabetes,MetabolicSyndrome,Obesity&CardiovascularDisease

2014literaturereview:strongevidenceofassociation

betweenMeddietadherenceandreducedincidenceof

collectivecardiodiabesityrisk.


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PuttingtheMediterraneanDietintoPractice

Pleasure,Satisfaction&Longevity

“TheMediterraneandietandotherheritagedietsareplant-baseddiets,richinwholefoodsandverylittlehighlyprocessedfoods.There’sabigvarietyoffoodstochoosefrom,andsomanydeliciouswaystopreparethesefoods.”

~SaraBaer-Sinnott,presidentofOldways


Pleasure,Satisfaction&Longevity

•  Satisfyingfatcontent•  Lowenergydensity/high

volume•  Fillingfiber•  Well-being(fromfruits/veggies)•  Flavor&variety


Greens,GreensandMoreGreens

•  Addtofrittatas,scrambledeggs,soups

•  Sautéwithgarlicandfinishwithasqueezeoflemon

•  Enjoyrawsaladswithanoliveoilvinaigrette

Kale,beetgreens,mustardgreens,collardgreens,dandeliongreens


PowerfulPulses

•  Soupsandstews•  Spreads(hummus)•  Socca(chickpeaflourpancake

orcrepe)•  Roastedcookedchickpeasas

asnack

AKAbeans(especiallychickpeasandfavabeans)andlentils


Herbs&Garlic

•  Pesto!•  Addfreshherbstosalads•  Choporcrushgarlic10-15

minutesbeforeuse

Fantasticflavorwithasideofantioxidantsandphytonutrients


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Olives&Capers

•  Tapenade!•  Tossingreensaladsoraddto

tuna/chickensalad•  Addlesssalt(youwon’t

needit)

Twoingredientsthatpumpuptheflavor


GoNutsforNuts

•  Eatasasnack•  Chopandaddtosaladsand

otherdishes•  Usetoaddcrunchtoyogurt

Especiallyalmonds,walnuts,pistachiosandhazelnuts


Lemons

•  Importantingredientinhummus

•  Squeezeonsalads,fish,roastedveggies,cookedbeans,soups

•  Addtodrinkingwater

Freshflavorwithbenefitsforbloodsugar?


Feta&Yogurt

•  UsefetainaclassicGreeksalad

•  Turnyogurtintotzatzikisauce•  Pairyogurtwithfruitfora

classicMedbreakfast

Fermenteddairyoffersprobioticsalongwithprotein


Wheat

•  Usefarro(emmer)insalads,soup,pilafs

•  Usebulgur(crackedwheat)inpilafs,tabboulehandkibbe

•  Sourdoughbreadmadefromstone-groundflour

ThefoundationgrainoftheMediterranean


OliveOil

•  Useinavinaigrette•  Useforbothcookingand

baking•  QualityEVOOhasahigher

‘smokepoint’thanyouthink!

ThecommondenominatorinallformsoftheMediterraneandiet


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SomeClassicMedDishes•  Vegetablesstewedinoliveoilwithgarlic,onionandherbs,like

parsley,oreganoandbasil•  Soupwithchickpeas,favabeans,lentilsandfarro•  Tzatzki(yogurtmixedwithgarlic,cucumbers,oliveoil,redwine

vinegarandsalt)•  Kibbe(mincedmeatwithbulgurandspices)•  Greensaladsprinkledwithoregano,olives,capersandfetacheese•  Savorypies,tortesortortamadewithdarkleafygreens


SomeFavoriteMedResources•  Oldwayswebsite:www.oldwayspt.org•  TheNewMediterraneanDietCookbookbyNancy

HarmonJenkins•  MediterraneanHarvestbyMarthaRoseSchulman•  RecipesforHealthbyMarthaRoseSchulman•  AnythingbyPaulaWolfert•  TheCompleteMediterraneanCookbookbyAmerica’s

TestKitchenCarrieDennett,MPH,RDN,CD|NutritionByCarrie

Questions?

Download - Nutrition and Healthwsdha.com/clientuploads/Symposium/2019 Symposium... · • Seafood (mod-high) • Red wine (with meals) Low consumption of: ... The Power of Synergy The Mediterranean

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