Mediterranean eating style

The Mediterranean way of eating has been in the news again lately, due to its health-health benefits and lowered risk for heart disease. Some reports use the word "diet" but this eating style is not a diet because it is not temporary, it is a way of life.

In the US, we have the MyPlate graphic from USDA to represent healthy eating. The Mediterranean eating style has the Mediterranean pyramid to represent healthy eating their way.

On the bottom, you will find physical activity and enjoying meals with others, which are incorporated into everyday life. The second level has fruits, vegetables, grains (mostly whole), olive oil, beans, nuts, legumes, seeds, herbs, and spices. The description says to base every meal on these foods. The third level is fish and seafood, to be consumed often, at least two times per week. The fourth level is poultry, eggs, cheese, and yogurt, to be consumed in moderate portions, daily or weekly. Finally, meats and sweets should be eaten less often. On the side you will see drinking water is important and wine in moderation.

If you are looking for recipes that incorporate more Mediterranean recipes into your eating habits, you can look for recipes on the Oldways website. Oldways PT is a nonprofit food and nutrition education organization, with a mission to guide people to good health through heritage. They have a wealth of recipes available on their website. Some of my favorites include:

• Arugula-walnut pesto
• Green olive and almond tapenade
• Israeli couscous and avocado salad
• Mediterranean tuna and bean salad
• Tzatziki sauce

Haven't heard of tapenade, couscous, or tzatziki? It's never too late to introduce some new Mediterranean foods to your meals. Browse through the recipes to find others you might enjoy. 

No time to cook?

It seems like families get busier and busier as time goes by. We may find ourselves with less time to cook and enjoy meals together as a family. Eating out often can be expensive, so here are some links to MU Extension guide sheets with tips when you have little time to cook.

No time to cook
Packaged mixes like au gratin potatoes, macaroni and cheese or flavored rice and pasta can easily be turned into healthy and satisfying meals. The table on this handout provides additions and substitutions for how to make changes.

Get four meals from 12 foods
With these 12 foods on hand, you have what you need to make four quick, tasty and healthy meals. Use this handout to plan almost a week’s worth of different meals, while using the same ingredients.

What I have on hand
This handout provides an easy-to-make casserole recipe with any number of ingredients that are on hand. The recipe can incorporate different combinations of grains, protein, vegetables, sauces, flavors and toppings.

Fats and oils

Sometimes when we hear the word "fat" we automatically have a negative connotation with that word. Actually, we need some fats in our diets. But it is important to choose the right kinds of fats.

Fats are necessarily for protecting our internal organs, for insulation, for hormones, found in our nerve and brain tissues, and for storage and transport of some vitamins. They are also a concentrated source of energy and help satisfy hunger and fullness. Fats can also raise our blood cholesterol.

Saturated fats come mainly from animal foods, such as higher fat cuts of meat, butter, whole dairy products (milk, cheese, yogurt) and from palm, palm kernel, and coconut oils. Saturated fats are typically solid at room temperature (except those three oils previously listed) and raise both total cholesterol and bad (LDL) cholesterol. It is recommended to consume no more than 7 to 10% of total calories from saturated fat (look for foods that have 5% or less %DV for saturated fat).

Trans fats (or hydrogenated fats) are processed to be more saturated and found in many packaged foods, bakery foods, stick margarine, and fried restaurant foods. You will find them in some donuts, cookies, crackers, cakes, margarine, muffins, and fried foods. Look for the word "partially hydrogenated" in the ingredient list. It is recommended to get as little trans fat as possible, as close to none as you can. Trans fats also raise total cholesterol and bad (LDL) cholesterol, and may also lower good (HDL) cholesterol.

Monounsaturated fats are liquid are room temperature and include nuts, vegetables oils (canola, olive, sunflower, safflower oils), and avocados. They lower total cholesterol, lower bad (LDL) cholesterol, and may raise good (HDL) cholesterol.

Polyunsaturated fats are also liquid at room temperature and include oils (corn, safflower, soybean, and sunflower oils) and the fatty acids from seafood. They lower total cholesterol, lower bad (LDL) cholesterol, and may lower good (HDL) cholesterol.

Omega-3 fatty acids are a special type of polyunsaturated fats but are unique. They are found in seafood (mainly oily fish like tuna, mackerel, and salmon) and to a lesser extent in walnuts, flaxseed, and some oils (soybean, canola). Seafood is the best source of omega-3 fatty acids. Omega-3s will lower triglycerides and total cholesterol.

All fats and oils are made of up a combination of these different types. You can compare the different makeup of fats and oils on this comparison chart. If the graphic is too small, click on the link.

Other resources:

Which Fats and Oils are Healthy? from MU Extension (Janet Hackert)

Do You Know Your Cholesterol Numbers? from MU Extension (Tammy Roberts)

Healthier recipes

There are simple ways for all of us to make our favorite recipes healthier. Here are some tips on how you can cut the fat, cut the sugar, add more fiber, or cut the salt. For more tips, you can view the MU Extension handout "Make a Change for Your Health."

Cut the fat

• Use unsweetened applesauce or pureed fruit to replace between half and all of the oil in baking recipes. This works best in muffins, brownies, etc. You may need to start with half and experiment to find the best mixture.
• Use 1% or skim milk instead of whole milk in recipes.
• Use reduced fat or fat-free cream cheese or sour cream in recipes.
• Use liquid oils (canola, olive, vegetable) instead of butter, lard, or shortening. 
• When reading labels, divide the grams of fat by 4 to figure out how many teaspoons of fat. This will help you visualize how much fat you are eating. 

Cut the sugar

• You can eliminate up to 1/3 of the sugar in a recipe, but you may need to add more liquid. This is another one you will have to experiment with to find out the best combination.
• If you use artificial sweetener, try that in recipes instead of some or all of the sugar. Combining two different artificial sweeteners will make a sweeter end product. 
• You can get used to less sugar in recipe, it just takes time to adjust to it. 
• When reading labels, divide the grams of sugar by 4 to figure out the amount of sugar in teaspoons. This will help you visualize how many spoons of sugar are in some of the things you eat. 

Add more fiber

• Substitute up to half of the amount of all purpose flour with whole wheat flour. If you replace more than half, the end product will be quite different and not as tasty.
• Add extra fruits and vegetables (with the peel for more fiber, if possible) to sauces, soups, breads, casseroles, muffins, or other recipes. 
• If 100% whole grain pasta or brown rice is too big of a change for your family, mix half of the 100% whole grain with what you are using now. 
• Add oats to muffins, breads, or other desserts for a little extra fiber.
• Read the food labels to see how much fiber is in the foods you are eating. We should aim for 25-35 grams of fiber per day. Whole grains, fruits, and vegetables are the best sources.

Cut the salt

• In general, salt can be decreased or eliminated in most recipes. 
• Use herbs instead of salt to season foods.
• Make your own broth or use low-sodium broths for flavoring in soups and for cooking whole grains. 
• Buy low or no sodium frozen or canned vegetables. Rinse canned vegetables and beans to eliminate some of the sodium.
•  Read labels to find out how much sodium is in the foods you eat. If the %Daily Value listed next to the sodium amount is 20% or above, that food is high in sodium. Look for foods with the %Daily Value closer to 5%. 
• The highest sources of sodium in our diets include: breads and rolls, processed and cured meats, packaged foods, pizza, soup, fast food and restaurant foods, sandwiches, and fresh/processed poultry. 

The MU Extension handout, Make a Change for Your Health, also has some additional tips.