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Dietary Guidelines for Americans, produced by the U.S.
Department of Health and Human Services, recommends a tasty Mediterranean-style
diet for promoting good health and preventing disease. The basis of this nutritional
recommendation comes from traditional dietary preferences in Greece, Southern
Italy, and Spain. Families can enjoy a super healthy plant-based diet of vegetables,
fruits, nuts, legumes (beans, peas, and tofu), and whole grains without giving
up meat.
In fact, an analysis of more than 1.5 million healthy adults demonstrated that
following a Mediterranean-style diet provides a host of benefits. The diet helps
reduce risks of heart disease and cancer, as well as Parkinson's and
Alzheimer's diseases.
Key components of a Mediterranean-style diet:
- Eat primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts (tofu = soybeans = plant).
- Replace butter with healthy fats, such as olive oil.
- Use herbs and spices instead of salt to flavor foods.
- Limit red meat to no more than a few times a month.
- Eat fish and poultry at least twice a week.
Practical tip #1
Keep nuts like almonds, cashews, pistachios, and walnuts handy for a quick snack. Pair with fruit or whole grain crackers for convenient after school snacking.
Practical tip #2
Dip celery, carrots, or cucumbers in hummus.
Select natural peanut butter instead of brands with added hydrogenated fat. Try blended sesame seeds (tahini) as a dip or spread for bread. A Mediterranean food guide is available on Health Facts for You, a fact sheet prepared by UW Health.
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Submitted by Leslie Kay-Getzinger, MS RD
Regional Dietitian for Nutrition Management Services Company
Image credit: Nazareth Healthcare
Keep nuts like almonds, cashews, pistachios, and walnuts handy for a quick snack. Pair with fruit or whole grain crackers for convenient after school snacking.
Practical tip #2
Dip celery, carrots, or cucumbers in hummus.
Select natural peanut butter instead of brands with added hydrogenated fat. Try blended sesame seeds (tahini) as a dip or spread for bread. A Mediterranean food guide is available on Health Facts for You, a fact sheet prepared by UW Health.
***********************************************
Submitted by Leslie Kay-Getzinger, MS RD
Regional Dietitian for Nutrition Management Services Company
Image credit: Nazareth Healthcare
