CHI Spring 2008 - (Page 72) TIME FOR YOU Club “Med” Why Mediterranean-style is the best way to eat. WE’RE USED TO HEARING what not to eat. We know that a diet high in sugar, salt and white flour has created an increasingly obese and ailing America. We’re less aware of what we should be eating. For years, research points to the healthy fare of the Mediterranean diet, and evidence in its favor continues to mount! What is the Mediterranean diet? Native to the 16 or so Mediterranean countries (Italy, Spain, Greece, etc.) is a plentiful and varied supply of healthful foods that include: ■ Fruits—olives, figs, carob, tomatoes, oranges, lemons, pomegranates, cherries, strawberries, grapes, plums, apricots, cactus pears ■ Vegetables—avocados, asparagus, spinach, eggplant, zucchini, beans, peppers, okra, garlic, onions ■ Nuts—walnuts, almonds, pecans, pistachios, hazelnuts ■ Seeds—sesame, sunflower, flax ■ Oils—cold-pressed virgin olive, canola ■ Grains—whole-grain breads, pastas ■ Other major protein sources—fish, poultry, cheese, eggs ■ Alcohol—wine In addition to shunning processed foods, the Mediterranean diet tends to include less red meat than most Americans eat. There is some poultry, but frequently it’s fish, high in omega-3 oils, that’s served as the main course. Eggs are eaten no more than four times a week. Dairy intake tends to include more cheese and yogurt than milk. Olive oil, which is naturally monounsaturated, dominates the fat category both for cooking and to replace butter as a spread. Wine is the spirit of choice, with a daily glass not considered unusual. What’s the benefit? In general, the Mediterranean diet provides vitamins, minerals, fiber and antioxidants, along with some necessary “good” fat. Clinical studies have shown that this type of diet benefits the human body by cutting the risk for a variety of conditions and diseases. The American Cancer Society’s preferred diet mirrors Mediterranean nutrition, with one study correlating a high intake of olive oil with low ovarian cancer rates. ■ Heart Disease The American Heart Association recommends eating a diet rich in vegetables and fruits, fish at least twice weekly, whole-grain, high-fiber foods, low-fat dairy products and monounsaturated fats. ■ Rheumatoid Arthritis (RA) There is evidence that the oils of the Mediterranean Diet reduce inflammation of the joints, one of the ills of RA. ■ Type II Diabetes Studies have indicated a reduced incidence of type II diabetes among people who eat this type of diet; the weight benefits alone help to curb the risk. ■ Alzheimer’s Recent research shows that the combination of foods associated with a Mediterranean diet seem to limit the incidence of the disease better than any single food. A recent landmark study that followed people between the ages of 70 and 90 for more than a decade found that those who adhered to a low-fat, “Mediterranean-style” diet lowered their risk of death, from any cause, by 23 percent. Those who combined the diet with moderate alcohol intake, physical activity and a nonsmoking lifestyle lowered their risk of death from any cause by 65 percent! n ■ Cancer 72 Volume IV, Issue 14
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