Eating the Mediterranean Way

From the Fall 2011 Senior Circle publication

Those of us who live in the Midwest may live better if we eat the Mediterranean way, according to Jill Kilhefner, registered dietitian with Porter. “Eating the Mediterranean way can reduce our risks for stroke, heart disease and even cancer.” According to Kilhefner, a Mediterranean diet means:

1. Focusing on more fruits and vegetables

2. Filling up on more whole grains

3. Eating less protein – especially less red meat, bacon or sausage. Substitute fish or lean poultry instead.

“This time of year is a great time to make some healthy changes as there’s so much fresh produce available,” said Kilhefner. “Buying from local growers is ideal as produce has the highest nutrition when it’s handled less and travels least.” She adds, “While it’s available and abundant, why not freeze some extra to enjoy all winter?”

Kilhefner shares a variety of “Meal Makeovers” to replace traditional choices with Mediterranean options. Starting with breakfast, she suggests multigrain toast as a healthier alternative to white bread and honey as the Mediterranean substitute for butter.