Here is my presentation on the benefits of the Mediterranean diet at the Fresno Heart and Surgical Hospital.
Here is what I discussed during the video
What is the Mediterranean Diet (MedDiet)?
What does a typical daily eating pattern look like in Italy and on your plate?
The Research behind the Mediterranean Diet
How can I incorporate the Mediterranean diet into my current lifestyle?
Current MedDiet Recommendations
🥘Vegetables: 4 or more servings/day (1 cup raw or 1/2 cup cooked)
🥘 Fruits: 3 or more servings (1/2 cup)
🥘 Bread: 4 or more servings/day (1/3 cup or one slice of bread)
🥘 Oils: 4 servings/day ( 1Tbsp of oil)
🥘 Beans, seeds, nuts: 1-2 servings/day (ex. 1/2 cup of beans, 24 almonds, 16 walnut halves, 48 pistachios)
🥘 Dairy: 1-2 servings/day ( one oz of cheese or 1/2 cup of milk or 1/2 cup of yogurt)
🥘 Fish or seafood: 2-3 servings/week (ex. 3-4 oz per week)
🥘 Eggs & Poultry: 2-3 servings/week (3-4 oz or three eggs per week)
🥘 Spices: Utilize every meal
🥘 Sweet & Red Meat: strongly discouraged to consume over twice a month
The participants seem very interested in the topic by their questions and responses. Unfortunately, there is a need for research with the MedDiet with bariatric patients and their main concerns in the United States (dumping syndrome, Vitamin/Mineral deficiencies, gallstones). We have a strong field of research with preoperative weight loss and weight gain after surgery, which is an influential start for researchers to focus on later studies.
Personal Suggestions for incorporating the Med Diet
✅: Cook and eat home more often
✅: Eat vegetarian 1-2 times a week
✅: Try a Mediterranean dish: hummus, “Basic Lentil Soup.”
✅: Use extra-virgin olive oil for cooking, salads, vegetables, eggs
✅: Steam leafy green vegetables
✅: Make your salad w/ olive oil
✅: Reduce intake of dessert foods
✅: Eat Greek yogurt and add fruit of choice
✅: Meat is a side for your entrée
✅: Instead of packaged foods, go for a handful of nuts, fruits, or yogurt
I am very fortunate to be able to present one of my most passionate topics to the participants! I want to thank Cheryl and Kerry for the extraordinary opportunity and thank my fiancee for recording the video of my presentation! MedDiet is associated with my Portuguese culture and food traditions and reminds me of my childhood visiting time with my family for the holidays.