Embracing the Mediterranean Diet for Better Health
The Mediterranean diet encourages nine servings of fruits and vegetable per day, which studies have shown can reduce a person’s risk of cardiovascular disease by as much as 60% – Photo K-State Research and Extension
K-State Extension News Service
MANHATTAN, Kan. – An increasingly popular dietary approach emphasizes incorporating healthy foods and minimizing added sugars rather than completely eliminating specific food groups. This insight comes from Chelsea King, a K-State Extension agent in Johnson County.
King emphasizes that the Mediterranean diet is less about strict rules and more about adopting an overall healthier lifestyle. “It’s about making small changes to consume more nutritious foods while reducing less nutritious options,” she explains.
Key Features of the Mediterranean Diet
- Whole Foods Focus: Eating plenty of fruits, vegetables, and whole grains while adding healthy proteins and fats such as nuts and seeds.
- Reduced Added Sugars: Encouraging a decrease in foods high in added sugars.
- Heart-Healthy Fats: Using oils like avocado oil and olive oil instead of saturated fats like butter.
Health Benefits:
King mentions that research indicates consuming nine servings of fruits and vegetables daily can lower cardiovascular disease risk by up to 60%. Antioxidants in these foods are crucial for heart and overall health, providing significant benefits.
Making Fruits and Vegetables Tasty
Many people struggle with the taste and texture of fruits and vegetables, but King suggests various cooking methods to enhance their flavor:
- Grilling: Adds a unique flavor.
- Roasting: Brings out natural sweetness.
- Sautéing: A quick and nutritious option.
Cooking Tips
- Minimal Heat Exposure: Avoid overcooking to preserve vitamins and minerals.
- Incorporate Whole Grains: Opt for brown rice, whole wheat flour, beans, and legumes for added heart health.
Seafood and Lean Proteins
The traditional Mediterranean diet encourages eating fish or seafood 2-3 times a week. While fresh options might be pricier, frozen and canned fish are economical alternatives—just remember to choose low-sodium varieties. When it comes to meats, leaner options are preferred.
King highlights that these guidelines uphold the essence of the Mediterranean diet while promoting overall health, regardless of whether one strictly follows the diet.
Listen to King discuss healthy eating and physical activity further on the weekly program, Sound Living, produced by K-State Extension. The program is accessible online, providing additional insights into healthy lifestyles.
For more information about healthy eating, resources are available at local extension offices across Kansas.
