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)
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…
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)
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
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.
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