HEALTHY LIVING AND NUTRITION

Mediterranean Diet Pyramid

KEY COMPONENTS

• Do sports. • Eating a generous amount of

fruits, vegetables and legumes.

• Consuming healthy fats such as olive oil and canola oil.

• Using herbs and spices instead of salt to flavor foods

• Eating small portions of nuts • Drinking red wine, in

moderation. • Eating fish or shellfish at

least twice a week. • Consuming very little red

meat.

Mediterranean Diet guidelines Every main meal

• 1-2 portions fruits, 2+ portions vegetables

• 1-2 servings wholegrain bread/ rice/ pasta

• Use olive oil as main cooking fat or as a dressing

Every day

• 2 servings dairy

• 1-2 servings nuts

Weekly

• 2 servings poultry, 2+ servings oily fish, 2+ servings legumes

• Less than 2 servings red meat, 1 or less serving processed meat

• 0-4 servings Eggs

• Less than 2 servings sweet foods

• Optional: 1 glass wine/day(women), 2 glasses/day(men) most days

Bach-Faig et al., 2011

Eat more fruit & vegetables Include oily fish (e.g. salmon, herring, sardines) 2-3 times/ week Eat wholegrain bread and cereals instead of white/ low fibre

Use olive or rapeseed oils & spreads

Add more natural nuts into your diet (e.g. walnuts, almonds or

hazelnuts)

Reduce red meat intake and eat poultry more often

Alcohol in moderation (optional)

WHY DO WE NEED TO FOLLOW MEDİTERRANEAN

DIET???

PREDIMED Study

Year

0 1 2 3 4 5

60

40

30

20

10

0

50

Low fat diet

Med diet + nuts

Med diet + olive oil

% people had heart event

Estruch et al., 2013

Heart events over 5 years

PREDIMED Study

Med diet + olive oil

Low fat diet

Salas-Salvadó et al., 2011

Med diet + nuts

Survival without diabetes over 5 years (non-diabetic individuals)

Cum

ulative

sur

viva

l f

rom

diabete

s

30% reduction in risk of heart disease

52% reduction in risk of diabetes

PREDIMED Results

(Taylor et al, 2013; (Knowler et al, 2002)

Greater adherence to a Mediterranean diet is more effective than current drug treatments to reduce the risk of heart disease and diabetes.

What these results tell us…

Mediterranean Diet

Blood pressure

Cholesterol

Blood glucose

Weight gain

FOOD GROUPS

MEAT, FISH, PULSES AND

EGG GROUP

MEAT, FISH, PULSES AND EGG GROUP

Contains

high biological value protein

virtually no carbohydrate

variable amounts of fat

vitamins (B1,B2,B3,B6,B12)

minerals (iron, zinc, selenium...) B12 Only in animal source

İron Red meat is the main source

MyPlate: The Protein Foods Group

• No longer called the “Meat and Beans Group”

• Name change is a reminder to get protein from a variety of sources:

– Seafood

– Lean meat & poultry

– Eggs

– Dry beans & peas

– Soy products

– Unsalted nuts & seeds

Ounce Equivalent?

• In general, 1 ounce (~30 gr) equivalent from the Protein Foods group is:

– 1 ounce of meat, poultry, or fish

– ¼ cup of cooked beans

– 1 egg

– ½ ounce of nuts or seeds

Macronutrient variation in meat

Nutrient (per

100g)

Lean Beef Lean Lamb Lean Pork Chicken

(dark & light

meat)

Energy (kJ) 542 639 519 457

Protein (g) 22.5 20.2 21.8 22.3

Fat (g) 4.3 8.0 4.0 2.1

SFA (g) 1.7 3.5 1.4 0.6

MUFA (g) 1.9 3.1 1.5 1.0

PUFA (g) 0.2 0.5 0.7 0.4

Source: McCance and Widdowson’s The Composition of Foods (6th edition)

Dark Meat Dark Meat White Meat With Skin No Skin No Skin

Hamburgers

Regular 80% lean 85% lean 92% lean

$2.19/lb $2.49/lb $3.39/lb $3.89/lb

340 calories 270 calories 230 calories 145 calories

30 g fat 21 g fat 16 g fat 8 g fat

Hot Dogs

Beef Frank

Fat-Free Beef Frank

180 calories 40 calories

16 g fat 0 g fat

WHAT CAN WE DO ???

Choose lean or low-fat meats and poultry

Poultry without skin

Moderate processed meats

Trim visible fat

Drain off fat after cooking

Prepare beans and peas without added fats

Prepare foods without high fat sauces and gravies

Adults who eat >90g red & processed meat a day should reduce their intake to 70g a day on average.

*** Choose more seafood

People should consume weekly oily fish (tuna, mackerel, salmon, trout, herring, and sardines ). Oily fish are a great source of omega-3 fatty acids.

Eating fish or shellfish at least twice a week.

Adults should eat at least 8 ounces of cooked seafood weekly.

Enjoy more beans, peas, seeds, nuts, soy

Excellent sources of plant protein

High in fiber

Low Fat, with no saturated fat

When your recipe calls for: a whole egg you can either use 2 egg whites.

One should limit consumption of eggs to less than 4 per week as egg yolks are high in cholesterol.

WHAT ABOUT COOKING METHODS???

Tips for Healthy Cooking

• Steam

• Stir-fry

• Boiling

• Grilling & Broiling

• Roast & Bake

• Braising

• Sauteing

• Deep frying

Steaming Stir-fry (using a little oil)

Braising

Grilling & Broiling

Boiling

Roasted

Methods for Healthy Cooking

Sauteing