Nutrition News by Charlyn Fargo

Recently, a major study published in the New England Journal of Medicine found new links between the Mediterranean Diet and a reduced chance of heart disease. The study found that consuming a plant-based diet, along with plenty of nuts and healthy oils, reduced the risk of stroke, cardiovascular death and heart attacks, compared to those following a low-fat diet.

In a multicenter trial in Spain, researchers split almost 7,500 participants at risk of heart disease — but showing no signs of any — into three dietary groups. One group consumed more extra-virgin olive oil, about four cups per week; a second group added about one ounce of nuts to their daily intake; the third group was assigned to a low-fat diet. Along with nuts and healthy oils, the two Mediterranean-diet groups also ate more fish and legumes compared to the low-fat group.

After five years, those following both of the two Mediterranean Diet patterns showed a reduced risk of stroke.

Just what is the Mediterranean Diet? It's a plant-based diet that uses a large and abundant variety of vegetables and fruits. It makes vegetables and fruits the centerpiece of the meal, not just in the proportion but in the way they are seen as a way to enjoy and savor. The diet also has healthy fats and uses legumes abundantly. Meats, especially red meat and even poultry, are eaten in limited amounts. The Mediterranean Diet also includes red wine, but it's not required. For those who drink, it is in moderation and generally only at meals.

The bottom line is that the Mediterranean Diet is a healthy way of eating for all of us. Its emphasis on fruits and vegetables, extra-virgin olive oil, nuts and a glass of red wine with dinner, chicken, fish and lean red meat, is a great way to eat.

Q AND A

Q: Is it easier to lose weight and keep it off by sticking to three meals a day or by grazing on more frequent mini-meals?

A: You've probably heard that eating smaller amounts more often might boost metabolism and, by keeping you from getting hungry, might make it easier to cut calories, providing two-fold benefits to make weight loss easier. However, we don't actually have studies that clearly support such claims. Good quality research on this question is lacking; most studies tend to be small and short-term. One statistical analysis of available studies found no association between eating frequency and weight loss or maintenance. A review of studies focused on appetite and calorie consumption found no overall daily differences between eating three meals a day or more often. A few studies link eating four or five times a day with less likelihood of obesity than eating more or less often, although this beneficial effect seems more apparent among men than women.

Here's what is critical for both weight and overall health: What you choose to eat and your portion sizes. A snack or mini-meal can provide an opportunity to include healthful foods you haven't worked in to other meals, help you avoid getting over-hungry and fuel physical activity occurring long after the previous meal. Eating more frequently could also mean more snacking on unhealthy choices, with less attention to a balanced selection of vegetables, fruits, whole grains and beans or other healthy sources of protein. Experiment to see what eating frequency works for you, keeping you from getting so hungry that you overeat, while providing opportunities for an overall healthful pattern of food choices.

Information is courtesy of the American Institute for Cancer Research.

Did You Know?

Increased fat in the small intestine often stimulates secretion of several hormones associated with feelings of fullness. In a study, people who chewed almonds a greater number of times reported feeling significantly less hungry and more full than when they chewed the almonds less. Chewing thoroughly (up to 40 chews) will release more good fats and vitamin E, while also giving you the feeling of fullness that results in a satisfying snacking experience. And it works for any food, not just almonds.

Recipe

This month's issue of Eating Well Magazine brings spring a step closer with an emphasis on everything fresh. We like this recipe for a lightened up Turkey Stroganoff that can be done in the slow cooker.

Turkey Stroganoff

8 cups sliced mixed mushrooms (20 ounces)

3 medium carrots, sliced

1 small onion, finely chopped

3-4 pound split turkey breast, skin removed, trimmed

1 cup reduced-fat sour cream

1/3 cup all-purpose flour

1/4 cup dry sherry

1 cup frozen peas, thawed

1 teaspoon salt

1/2 teaspoon freshly ground pepper

8 ounces whole-wheat egg noodles, cooked

1/4 cup finely chopped flat-leaf parsley

Combine mushrooms, carrots and onion in a 5-6 quart slow cooker. Add turkey, meat- side down. Cover and cook on High for 4 hours (or Low for 8 hours). Transfer turkey to a cutting board. In a bowl, whisk sour cream flour and sherry . Stir into the slow cooker along with peas, salt and pepper. Cover and cook on High until thickened, about 15 minutes. Remove the turkey from the bone and cut into bite-size pieces; cover to keep warm. When the sauce is done, gently stir in the turkey. Serve over noodles, sprinkled with parsley. Serves six, about 2 cups each.

Per serving: 437 calories, 46 g protein, 43 g carbohydate, 6 g fat, 110 mg cholesterol, 7 g fiber, 526 mg sodium.

Charlyn Fargo is a registered dietitian from Springfield, Ill. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

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