aging
Diet/Nutrition
Robin Majeski, PhD, RN, Clinical Associate Professor, The Erickson School
Learning Objectives
Describe the Mediterranean diet
Evaluate the benefits of the Mediterranean diet, especially for older adults.
Required Reading/YouTube
Mayo Clinic (2018). Mediterranean diet: A heart healthy eating plan,
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801
YouTube, Mediterranean Diet by Dr. Oz,
https://www.youtube.com/watch?v=4oU0VWVV45w
Audio-embedded PPT for Module 6.
Video for Module 6
Mediterranean Diet: What Is It?*
*http://livetrainperform.com/tag/arvada/
4
Mediterranean Diet: What Is It?*
| Eat mostly plant-based foods: fruits, veggies, whole grains, nuts, legumes. At least 5 servings of veggies daily. |
| Use healthy fats (eg. monounsaturated fat: olive oil, canola oil) |
| Use herbs and spices instead of salt |
| Eat fish (e.g salmon, trout, tuna, mackeral) and poultry at least twice weekly |
| Get plenty of physical activity and stay hydrated. |
*https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801
5
*Image, https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801
6
Mediterranean Diet: Benefits*
*Mayo Clinic, Mediterranean diet: A heart healthy eating plan,
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801
7
Reduces risk of heart disease, stroke and chronic disease
Associated with a lower level of “bad” (LDL) cholesterol