Page 27 - June/June HER 2020

27 JUNE HER
Around the Table
How Arkansas-grown fruits and vegetables can provide a taste of the Mediterranean
Alison Crane
County Extension agent
The word “diet” is a four-letter word, but that does not mean it is a bad word. If you look at the definition of diet, the first part is “the kinds of food that a person, animal, or community habitually eats.” It is simple and sounds innocuous enough.
The second definition of “diet” is usually what gives us so much trouble — “a special course of food to which one restricts oneself, either to lose weight or for medical reasons.” Typically, people donotliketobetoldwhattodoandwe certainly don’t like restrictions. But what if I told you that one type of “diet” is not about the restrictions? This diet is very straightforward with mindful healthy eating that promotes lifelong health and fits our Arkansas climate quite well. Would you consider it?
The Mediterranean diet is a lifestyle
approach to good health that includes a balanced variety of foods and daily exercise. The diet is based on the foods and beverages traditionally consumed by people living in countries along the Mediterranean Sea. Many of the fruits and vegetables enjoyed in that region grow well here in Arkansas. Our home gardens and farmers markets can pro- vide us with a bounty of fresh and tasty choices.
Sometimes we need a careful and restricted diet for medical reasons, but many medical conditions can be pre- vented with just a few simple modifi- cations to our habitual eating. By using the Mediterranean diet to make a few modifications to how we prepare our Arkansas grown foods, we can have the tastes we love, but in a form that is proven to be healthier.
Characteristically, the Mediterranean diet relies on fresh rather than processed foods and is lower in saturated fats, salt and sugar. A heavy emphasis is placed on plant-based foods, such as fruits, vegetables, whole grains, legumes, beans and nuts. Butter is replaced with healthy fats such as olive oil and herbs and spic- es are used to add flavor. The bulk of the Mediterranean diet focuses on plant-
based foods, but key sources of protein such as fish, poultry, dairy and eggs are also consumed, just less frequently and in smaller portions.
While following the Mediterranean diet does not guarantee better health and increased life span, scientists believe that for many people it is a cost-effective way to improve health and prevent chronic disease. One of the reasons why this might be so is because it is not just about what is eaten. Mealtime is one of the most valued foundations of traditional Mediterranean culture. Building a sense of community with family and friends by sitting down without distractions allows you to slow down the pace and focus on what you are eating that can help prevent overeating.
The Mediterranean diet emphasizes that activity is one of the secrets to happiness and long life. Physical ac- tivity provides a sense of physical and emotional well-being, especially when the experience is shared with family or friends. Walking more and driving less is part of the heart of the Mediterranean diet lifestyle.
In our recipes this month, we are of- fering a taste of the Mediterranean using some of our favorite Arkansas grown
produce and herbs. Whether you need an easy and cool side dish or the refresh- ing coolness provided by our watermel- on recipes you can avoid heating up your kitchen and provide tasty dishes for your family. If you would like more informa- tion or recipes using the Mediterranean diet visit our website at https://www. uaex.edu/life-skills-wellness/food-nu- trition/eating-well/mediterranean-diet/ default.aspx. You can also check with our Garland County Extension office for upcoming cooking schools and classes related to the Mediterranean diet and other topics.
The University of Arkansas System Division of Agriculture’s mission is to strengthen agriculture, communities, and families by connecting trusted re- search to the adoption of best practices. Through the Agricultural Experiment Station and the Cooperative Extension Service, the Division of Agriculture conducts research and extension work within the nation’s historic land grant education system.
For more information, contact the Garland County Extension office at 623- 6841 or email acrane@uaex.edu. Follow us on Facebook @garlandcountyexten- sion & @GarlandExtensionHomeLife.
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