Researchers like Antigone Kouris-Blazos (Monash University, Australia) have long touted the benefits of eating a traditional Greekstyle diet. In 2003, the New England Journal of Medicine published a study of 22,000 adults in Greece conducted by Kouris-Blazos and her colleagues. In the study, a traditional Greek diet was defined as small amounts of red and white meat, larger amounts of fish, lots of vegetables and legumes, fruits and nuts, moderate alcohol with meals, low dairy intake of mostly cheese and yogurt, and fat intake of mostly olive oil. The results were significant: For those 55 and over who had greatly reduced their meat consumption and taken in more olive oil, the risk of dying from any cause fell by 25 percent during the four-year study. Kouris-Blazos recommends these tips for eating a Greek-style diet:

Legumes. Traditionally in Greece, meat was skipped twice a week for religious reasons and replaced with legume-based meals (peas, beans, lentils). But you don’t need a religious reason to do the same.

Dark green, leafy veggies. They are excellent sources of magnesium and Omega-3 fats  (spinach, bok choy, endive, dark green, leafy lettuce and greens from other sources).

Rainbow of fruits and vegetables. Choose a wide range of colors when it comes to your vegetable and fruit consumption. Eating a variety will ensure you get high levels of  antioxidants.

Fermented foods. In the Greek diet that means feta cheese and yogurt, which introduce

healthy bacteria into the digestive tract.  

Extra virgin olive oil. This provides beneficial fatty acids and is loaded with antioxidants.

Herbs. They provide trace minerals and, of course, taste appeal to help you eat more vegetables (oregano, thyme, rosemary, dill, and mint).

Seeds and nuts. Skip the potato chips and rely on these for snacks—pumpkin seeds, roasted chickpeas, almonds, and walnuts.

Fish and other seafood. Reduce your other meat intake with a higher proportion

of seafood.

For more information on nutrition, go to www.healthyeatingclub.org.

December 2008 Newsletter