Eating the Med Way
go.ncsu.edu/readext?586785
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 ▲Would you like to decrease your risk of developing type 2 diabetes, Alzheimer’s, and some forms of cancer? Research has demonstrated that eating a Mediterranean style diet can help. This style of eating may also improve eye health and help in managing blood pressure. The Mediterranean-style of eating focuses on foods such as fruits, vegetables, whole grains, nuts, seeds, olive oil, herbs, and seafood. Choose one or a few of the following tips if you are interested in transitioning to the med style of eating.
Increase plant-based foods such as fruits, vegetables, and whole grains. These foods are high in fiber which keeps you feeling full and lowers cholesterol. They also provide our body with important nutrients such as vitamins, minerals, antioxidants, and phytonutrients. Examples of whole grains include oatmeal, quinoa, brown rice, and popcorn. Whole grains are made up of three parts: the germ, bran, and endosperm. The germ contains B vitamins, minerals, and healthy fats. The bran, which is the outside layer, is rich in fiber and antioxidants. Grains become “refined” when one or both of these parts are removed along with their nutritional benefits. And, “enriched” when some of these nutrients are added back to the grain.
Increase your fluid intake, especially if you are adding additional fiber to your diet through fruits, vegetables, and whole grains. Including additional water will help prevent an upset stomach or constipation from the extra fiber. Try to aim for naturally sugar-free beverages such as water, unsweetened tea, or coffee. One of my favorite ways of adding flavor to water is to infuse it with fruits and herbs. Some great combinations include cucumber and lemon or basil and strawberry.
Choose foods that are a good source of healthy fats. It is recommended to have at least three ounces of nuts or seeds per week, four tablespoons of olive oil daily, and fatty fish at least weekly. These foods will keep you feeling full long after your meal. And the monounsaturated fats are beneficial for heart health. Even healthy high-fat foods are also high in calories, so make sure to control your portion sizes.
Are you interested in eating the Mediterranean way, but not sure where to start? The Med Instead of Meds Class series through the Cooperative Extension Service will help you Go Med by exploring seven simple steps to eating the Med Way. Learn tips, life hacks, and recipes that will help you eat the Med Way every day. Join our 6-week series to learn more and gain hands-on experience in cooking delicious recipes. The class will meet every Tuesday from 4–6 p.m. from March 19–April 23, 2019, at the Enrichment Center of Lee County. The cost for the entire 6-week series is $20.00. Deadline for registration is March 12, 2019 (registration is limited to first 15 people). For registration information, please call (919)776-0501 ext. 2201.
The North Carolina Cooperative Extension of Lee County’s goal is to provide the residents of the community with research-based knowledge. For more information on food safety, wellness, and nutrition please contact the Family and Consumer Sciences Agent, Alyssa Anderson, MS, RDN, LDN, at 919-775-5624.