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Eat,
drink, be merry and live longer
August 14, 03
Suzanne Havala Hobbs
Here’s
some good news.
A major new study has found a way that
you can eat, drink and be merry and live
longer as a result.
Findings from the study, conducted by the
Harvard School of Public Health and
University of Athens Medical School in
Greece, were published in June in the New
England Journal of Medicine. Researchers
examined the diets and health profiles of
more than 22,000 people during a period
of four years and found that those who
adhered closely to a Mediterranean-style
diet had substantially lower death rates
— especially from heart disease
— than those who did not.
In fact, the benefits of the diet
increased with age, leading researchers
to believe the diet has cumulative
beneficial effects.
The study confirms what previous studies
have suggested: A diet rich in fresh
fruits and vegetables, whole grains, and
olive oil, and low in saturated fats is
broadly health-supporting.
The Mediterranean diet represents a
cultural approach to food and lifestyle
that dates back to antiquity. It includes
influences from all of the coastal
Mediterranean, including Portugal, the
southern regions of Spain, Italy, France
and Turkey, Greece, western regions of
Lebanon and Israel and the northern areas
of Egypt, Libya, Algeria and Morocco.
That makes for a wonderful diversity of
dishes that have these features in
common:
* Emphasis on plant foods. In the Harvard
study, the people who lived the longest
ate a pound of vegetables and nearly a
pound of fruit daily. Think "5 A
Day," then triple it. Whole grain
breads and cereals, beans, nuts and seeds
also figure prominently.
* Produce is fresh, seasonal and locally
grown. It’s also minimally
processed.
* Olive oil is the primary fat. It’s
used in lieu of butter, margarine and
other oils.
* Cheese and yogurt are eaten in limited
quantities. They’re often made from
sheep or goat’s milk. (It’s
still best to buy nonfat dairy products
when possible.)
* Fish, eggs, and poultry are eaten in
limited amounts. When included, they are
a side dish or minor ingredient, not the
focal point of the meal.
* Red meat is consumed infrequently. A
few small servings per month, max.
* Fruit for dessert. Sweets made with
added sugar or honey are not a daily
routine.
* Wine with restraint. One or two glasses
per day for men, one glass for women.
Enjoyed with meals, not before. Drinking
with meals slows the absorption of
alcohol and lessens the likelihood of
loosened inhibitions that might lead to
overeating.
So, how does this translate into what to
fix for dinner tonight?
Try:
* Vegetable stew. Make your own using
eggplant, potatoes, zucchini, okra, and
greens cooked in olive oil, garlic,
onions, and herbs.
* Vegetables, such as zucchini and
spinach, cooked with olive oil and lemon
juice.
* Whole grain bread dipped in olive oil
and balsamic vinegar (hold the margarine
and butter).
* Hearty lentil or fava bean soup.
* Eggplant pilaf or couscous with
vegetables and fish.
* Pasta with beans or marinara sauce.
* Lemon ice or baked figs for dessert.
* Stuffed grape leaves (rice, nuts,
vegetables).
* Hummus (garbanzo bean dip) with pita
bread wedges.
* Greens cooked with walnuts, red onion,
and olive oil.
* Spinach salad with tomatoes, onions,
and olives.
* Baba ganoush (eggplant dip) served with
whole grain bread or pita.
* Grilled vegetable kabobs with steamed
rice.
* Risotto with vegetables and seafood.
Now the dose of reality: You can eat all
of this fabulous food, but you have to
balance it with exercise to maintain an
ideal weight. In the Harvard study, those
who lived the longest got an hour of
vigorous physical activity each day.
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