Med Instead of Meds

— Written By and last updated by Patricia Burch
en Español

El inglés es el idioma de control de esta página. En la medida en que haya algún conflicto entre la traducción al inglés y la traducción, el inglés prevalece.

Al hacer clic en el enlace de traducción se activa un servicio de traducción gratuito para convertir la página al español. Al igual que con cualquier traducción por Internet, la conversión no es sensible al contexto y puede que no traduzca el texto en su significado original. NC State Extension no garantiza la exactitud del texto traducido. Por favor, tenga en cuenta que algunas aplicaciones y/o servicios pueden no funcionar como se espera cuando se traducen.

English is the controlling language of this page. To the extent there is any conflict between the English text and the translation, English controls.

Clicking on the translation link activates a free translation service to convert the page to Spanish. As with any Internet translation, the conversion is not context-sensitive and may not translate the text to its original meaning. NC State Extension does not guarantee the accuracy of the translated text. Please note that some applications and/or services may not function as expected when translated.

Collapse ▲

Did you know that two-thirds of chronic diseases can be prevented by lifestyle changes, specifically diet and exercise? This means changing our eating patterns and spending more time moving. So why is this so hard? Research has found that people are feeling stuck. They feel eating healthy is too hard, too confusing, too expensive, not delicious, and time-consuming. So how do we shift from feeling stuck to having that “can-do” attitude?

One solution is following the Mediterranean diet for better health. Research has shown that there is a complete shift from how we were advised to eat in the past. A low-fat diet isn’t actually the best option for us. We went from eating healthy fats, like nuts and oils, to eating low-fat foods like gummy bears and pretzels. We ended up increasing our refined carbohydrates, such as foods like white bread, pizza dough, white pasta, pastries, and white rice that contain limited nutrients, and decreasing many of the nutritious foods that were actually good for us.

As science and research is improving, more evidence has shown the positive effects of consuming a Mediterranean diet. Studies have shown that the Mediterranean diet can aid in weight loss, protects against cognitive decline, may improve eye health including decreasing the risk of macular degeneration, can decrease the risk of type 2 diabetes, can help manage blood pressure, and can reduce the risk of cardiovascular disease as much as 30%-60%. Most importantly, it’s delicious!

Here are some simple tips to eating the Med Way:

  1. Get at least five servings of fruits and vegetables per day. Choose a variety of colors and eat more of the dark green, leafy vegetables such as collards, kale, spinach, and turnip greens.
  2. Try to increase plant-based proteins such as beans and legumes, and consume smaller portions of animal proteins.
  3. Choose whole grain foods such as oatmeal, quinoa, brown rice, and popcorn. When choosing bread and pasta, look for “whole” as the first ingredient in the ingredients list.
  4. Choose at least three ounces of nuts per week, while keeping within your calorie budget. Avoid candied, honey-roasted and heavily salted nuts.
  5. Choose olive oil. Replace solid fats (e.g., butter and margarine) and other oils with olive oil. Use olive oil for cooking and in dressings and marinades. Aim to consume at least 4 tablespoons per day, while keeping within your calorie budget.
  6. Use herbs and spices instead of salt to flavor foods.
  7. Eat seafood at least three times per week. Include fatty fish, such as mackerel and salmon. Avoid fried fish. Eat white-meat poultry, such as turkey and chicken, or white pork at least twice per week.

The Med Way also recommends moderate physical activity — at least 150 minutes per week or 30 minutes per day.

A Med Instead of Meds workshop series will be held at the N.C. Cooperative Extension of Sampson County office, August 23 – September 27, from 5:45 p.m. – 7:30 p.m. In this series, you will learn how to cook, eat, and live the Med way while also learning how to plan meals, read labels, and practice mindful eating. At the end of each session we will come together to prepare some of the recipes from our Meds series, providing you with hands-on experience to comfortably practice a Med lifestyle at home. The cost for the 6-week series is $10 thanks to sponsorship from United Way of Sampson County. Call 910-592-7161 to reserve your spot today!