Plans that encourage eating healthier foods and cutting back on added sugar are growing in popularity, but the goal isn't actually to completely eliminate certain foods from your diet, Johnson County says. says a state research and extension official.
Chelsea Reinberg says the Mediterranean diet is “really about an overall lifestyle, mostly about making small changes to eat more nutritious foods and cut back on less nutritious foods.” ” states.
“Usually when we hear the word 'Mediterranean' we think of the region or a specific cuisine, but the truth is that the Mediterranean diet focuses on a holistic approach to incorporating healthy proteins and healthy fats. It's also important to eat more fruits, vegetables, and whole grains; incorporate nuts and seeds; and eliminate added sugars.”
Listen to Chelsea Reinberg's interview with Jeff Wichman on his weekly radio show. sound living
Reinberg, a nutrition, food safety and health promotion agent, said some studies have shown that eating nine servings of fruits and vegetables a day can reduce the risk of cardiovascular disease by as much as 60%. states that it has been done.
“Antioxidants, which are abundant in fruits and vegetables, are very important not only for heart health but also for overall health,” she said. “So when we eat these foods, we're talking about getting the most bang for your buck.”
Reinberg says “heart-healthy” fats like avocado oil and olive oil are better for your heart than saturated fats like butter and lard.
Reinberg added that as spring approaches summer, a greater variety of fruits and vegetables will become available, making it easier for people to incorporate them into their diets.
“One of the problems with fruits and vegetables is that many people don't like the taste or texture,” Reinberg says. “But there are many delicious ways to prepare vegetables. Grilling fruits and vegetables is a great way to add a different flavor during the warmer months. Roast them in the oven or sauté them in a skillet. is also a great option.”
“One thing to be careful about is not to cook fruits and vegetables for too long. The longer they are exposed to heat, the more likely they are to lose their traditional benefits, vitamins and minerals. ”
Heart-healthy whole grains include brown rice and whole wheat flour. Beans, legumes, and other high-fiber, high-protein foods are also good for your heart and overall health.
Reinberg said the traditional Mediterranean diet encourages eating fish and seafood two to three times a week. Fresh fish is a good option, but can be more expensive. Frozen and canned foods are equally beneficial and can be more budget-friendly. When purchasing canned products, choose low-sodium options. Meat can also be part of the diet, but consumers should choose leaner options.
All of these recommendations fit into traditional thinking about the Mediterranean diet and can “help individuals eat healthier, whether or not they intentionally follow a Mediterranean style,” Reinberg says.
Reinberg recently spoke at length on “Sound Living,” a weekly radio show produced by K-State Research and Extension, about the importance of healthy eating and physical activity for living a longer, healthier life. . The program is available online.
More information about healthy eating is also available at your local extension office in Kansas.
