Nutrition and Healthwsdha.com/clientuploads/Symposium/2019 Symposium... · • Seafood (mod-high)...
Transcript of Nutrition and Healthwsdha.com/clientuploads/Symposium/2019 Symposium... · • Seafood (mod-high)...
4/13/19
©2019CarrieDenne1,MPH,RDN 1
TheMediterraneanDietforNutritionandHealth
InThisSection• WhatistheMediterraneandiet?• NutritionalcomponentsoftheMediterraneandiet• Mediterraneandietresearch• PuttingtheMediterraneandietintopractice
CarrieDennett,MPH,RDN,CD|NutritionByCarrie
Whatisthe
MediterraneanDiet?
CarrieDennett,MPH,RDN,CD|NutritionByCarrie
WhatistheMediterraneanDiet?
“TheMediterraneandietisaplant-baseddietthat
doesnotsay‘no’tomeat.”~AntoniaTrichopoulou,MD,PhD,founder
anddirectoroftheWHOCollaboratingCenterforNutritionattheUniversityofAthens
SchoolofMedicine
TheTraditionalMediterraneanDietHighconsumptionof:• Vegetables+fruits• Pulses(beansandlentils)• Wholegrains• Oliveoil+nuts
Moderateconsumptionof:• Seafood(mod-high)• Redwine(withmeals)
Lowconsumptionof:• Red/processedmeat• Dairyproducts(low-mod)
MedDietFoods
IllustrationcourtesyofOldways
4/13/19
©2019CarrieDenne1,MPH,RDN 2
ThePowerofSynergyTheMediterraneanDietisMoreThantheSumofitsParts
• Protein• Heart-healthyfats• Low-glycemiccarbs• Vitamins&minerals• Phytonutrients• Fiber
CarrieDennett,MPH,RDN,CD|NutritionByCarrie
NutritionalComponentsoftheMediterraneanDiet
SomeofthebeneficialeffectsofMediterranean-styledietsmaybeduetothefocuson
plant-basedfoodsthatprovidealotoffiberandlower
glycemicload
CarbQuality/GlycemicIndex
CarrieDennett,MPH,RDN,CD|NutritionByCarrie
CarbQuality/GlycemicIndex
Grainsarewholeorintheformoffermentedsourdoughbreadsorpastacookedaldente,whichlowersboththe
glycemicindexandglycemicload
CarrieDennett,MPH,RDN,CD|NutritionByCarrie
VegetableIntake/EnergyDensity
HigherMUFA/PUFA-to-SFAratio(fromnutsandoliveoil)andhigherconsumptionoffruitsandvegetables
foroverallreducedenergydensity.
CarrieDennett,MPH,RDN,CD|NutritionByCarrie
Noobservedassociationbetweenoliveoilconsumptionandincidence
ofoverweightorobesity.
Thismaybeduetothecaloricbalancefrom
highvegetableintake.
VegetableIntake/EnergyDensity
CarrieDennett,MPH,RDN,CD|NutritionByCarrie
4/13/19
©2019CarrieDenne1,MPH,RDN 3
Phytonutrients Anti-inflammatory
Anti-Inflamatory/GutMicrobiota
WholePlantFoods
PrebioticFiber
HealthyGutMicrobiota
13CarrieDennett,MPH,RDN,CD|NutritionByCarrie
MediterraneanDietResearch
ResearchOverview
Researchtodate:• Morerobustforreducingchronicdiseaserisk• Long-termhealthbenefitsarewell-established• Efficacyforweightlossbeyond12monthsless
established
CarrieDennett,MPH,RDN,CD|NutritionByCarrie
WhatElsetheResearchTellsUsFollowingaMediterranean-styledietislinkedtoreducedriskofseveralchronicdiseases,including:• Cardiovasculardisease• Type2diabetes• Cancer• Alzheimer’sdisease• Parkinson’sdisease
16CarrieDennett,MPH,RDN,CD|NutritionByCarrie
PREDIMEDStudy(PREventionconDietaMEDiterranea):• 7,447adultsathighriskforcardiovasculardisease
– Followedfor8years
• Meddiet+EVOO,Meddiet+nuts,controldiet• Meddietgroupshadmuchlowerriskof
– Heartattack,strokeandCVDdeaths– Type2diabetes– Peripheralarterydisease(PAD)
17CarrieDennett,MPH,RDN,CD|NutritionByCarrie
CardiodiabesityType2Diabetes,MetabolicSyndrome,Obesity&CardiovascularDisease
2014literaturereview:strongevidenceofassociation
betweenMeddietadherenceandreducedincidenceof
collectivecardiodiabesityrisk.
CarrieDennett,MPH,RDN,CD|NutritionByCarrie
4/13/19
©2019CarrieDenne1,MPH,RDN 4
PuttingtheMediterraneanDietintoPractice
Pleasure,Satisfaction&Longevity
“TheMediterraneandietandotherheritagedietsareplant-baseddiets,richinwholefoodsandverylittlehighlyprocessedfoods.There’sabigvarietyoffoodstochoosefrom,andsomanydeliciouswaystopreparethesefoods.”
~SaraBaer-Sinnott,presidentofOldways
CarrieDennett,MPH,RDN,CD|NutritionByCarrie
Pleasure,Satisfaction&Longevity
• Satisfyingfatcontent• Lowenergydensity/high
volume• Fillingfiber• Well-being(fromfruits/veggies)• Flavor&variety
CarrieDennett,MPH,RDN,CD|NutritionByCarrie
Greens,GreensandMoreGreens
• Addtofrittatas,scrambledeggs,soups
• Sautéwithgarlicandfinishwithasqueezeoflemon
• Enjoyrawsaladswithanoliveoilvinaigrette
Kale,beetgreens,mustardgreens,collardgreens,dandeliongreens
CarrieDennett,MPH,RDN,CD|NutritionByCarrie
PowerfulPulses
• Soupsandstews• Spreads(hummus)• Socca(chickpeaflourpancake
orcrepe)• Roastedcookedchickpeasas
asnack
AKAbeans(especiallychickpeasandfavabeans)andlentils
CarrieDennett,MPH,RDN,CD|NutritionByCarrie
Herbs&Garlic
• Pesto!• Addfreshherbstosalads• Choporcrushgarlic10-15
minutesbeforeuse
Fantasticflavorwithasideofantioxidantsandphytonutrients
CarrieDennett,MPH,RDN,CD|NutritionByCarrie
4/13/19
©2019CarrieDenne1,MPH,RDN 5
Olives&Capers
• Tapenade!• Tossingreensaladsoraddto
tuna/chickensalad• Addlesssalt(youwon’t
needit)
Twoingredientsthatpumpuptheflavor
CarrieDennett,MPH,RDN,CD|NutritionByCarrie
GoNutsforNuts
• Eatasasnack• Chopandaddtosaladsand
otherdishes• Usetoaddcrunchtoyogurt
Especiallyalmonds,walnuts,pistachiosandhazelnuts
CarrieDennett,MPH,RDN,CD|NutritionByCarrie
Lemons
• Importantingredientinhummus
• Squeezeonsalads,fish,roastedveggies,cookedbeans,soups
• Addtodrinkingwater
Freshflavorwithbenefitsforbloodsugar?
CarrieDennett,MPH,RDN,CD|NutritionByCarrie
Feta&Yogurt
• UsefetainaclassicGreeksalad
• Turnyogurtintotzatzikisauce• Pairyogurtwithfruitfora
classicMedbreakfast
Fermenteddairyoffersprobioticsalongwithprotein
CarrieDennett,MPH,RDN,CD|NutritionByCarrie
Wheat
• Usefarro(emmer)insalads,soup,pilafs
• Usebulgur(crackedwheat)inpilafs,tabboulehandkibbe
• Sourdoughbreadmadefromstone-groundflour
ThefoundationgrainoftheMediterranean
CarrieDennett,MPH,RDN,CD|NutritionByCarrie
OliveOil
• Useinavinaigrette• Useforbothcookingand
baking• QualityEVOOhasahigher
‘smokepoint’thanyouthink!
ThecommondenominatorinallformsoftheMediterraneandiet
CarrieDennett,MPH,RDN,CD|NutritionByCarrie
4/13/19
©2019CarrieDenne1,MPH,RDN 6
SomeClassicMedDishes• Vegetablesstewedinoliveoilwithgarlic,onionandherbs,like
parsley,oreganoandbasil• Soupwithchickpeas,favabeans,lentilsandfarro• Tzatzki(yogurtmixedwithgarlic,cucumbers,oliveoil,redwine
vinegarandsalt)• Kibbe(mincedmeatwithbulgurandspices)• Greensaladsprinkledwithoregano,olives,capersandfetacheese• Savorypies,tortesortortamadewithdarkleafygreens
CarrieDennett,MPH,RDN,CD|NutritionByCarrie
SomeFavoriteMedResources• Oldwayswebsite:www.oldwayspt.org• TheNewMediterraneanDietCookbookbyNancy
HarmonJenkins• MediterraneanHarvestbyMarthaRoseSchulman• RecipesforHealthbyMarthaRoseSchulman• AnythingbyPaulaWolfert• TheCompleteMediterraneanCookbookbyAmerica’s
TestKitchenCarrieDennett,MPH,RDN,CD|NutritionByCarrie
Questions?