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Douglas County

K-State Research and Extension Douglas County 
2110 Harper Street
Lawrence KS 66046

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Med Instead of Meds 2023

Chassidy Weathers, Community Health & Wellness Intern

Med instead of Meds was envisioned by a group of nutrition and health professionals inside of North Carolina State University and North Carolina Division of Public Health. Focusing on eating the Mediterranean Way is proving to protect the body from chronic illness. For some cases, eating the Med Way can aid in reducing the amount of medication taken for hypertension, high cholesterol, and diabetes. Following along with this process will help individuals obtain the tools and information needed in order to eat a healthy diet for themselves, friends, and family.  

Implementing this lifestyle can decrease the risk for some forms of cancer, is more effective than your regular low-fat diets, protects the small blood vessels in the brain to prevent cognitive deficits, improve eye health, decrease the risk for type 2 diabetes, manage blood pressure, and decrease the risk of cardiovascular degeneration.  

For the Mediterranean Way, there are seven steps to follow. The first step is to change your protein. The meat that you consume can be replaced by plant-based proteins such as beans, nuts, and seeds. Eat fish and seafood about two to three times a week. This includes fattymed instead of meds registration info and link fish like mackerel or salmon at least once a week. Fried fish is okay but limit it to not often. White meat poultry such as turkey or chicken breasts is needed. Try to limit the amount of red meat and incorporate more lean red meat if you have to. Try to decrease or get rid of completely, processed meats. The second step is to swap out your fats. Olive oil needs to be incorporated in your diet. Work on replacing solid fats like butter with olive oil or even canola oil. Olive oil can be used for cooking, in dressings, and/or marinades. At the minimum, consume around four tablespoons of olive oil a day.  

The third step is to eat more vegetables. The goal is to eat at least three servings, or 3 cups, of vegetables a day. The more colorful the vegetable options the better. Focus in on eating more dark leafy green vegetables like kale, spinach, and turnip greens. The fourth step is to eat more fruit. The goal is to consume at least two servings, or two cups, of fruits a day. Again, the more colorful the fruit options the better. Include berry options as often as possible.  

The fifth step is to snack on nuts and seeds. The goal is to consume at least three ounces, or three handfuls, of nuts and seeds a week. Try to stay away from candied, honey-roasted, or salted nuts and seeds. The sixth step is to make your grains whole grains. Try to eat whole grains like oatmeal, quinoa, brown rice, and popcorn. When choosing your grains, look for “whole” in the ingredients when picking out breads, pastas, and other foods based on grains. The seventh and final step is to rethink your sweets. The amount of sugar consumed needs to be limited. No more than three servings a week of foods and drinks higher in sugar content.  

Are you interested in learning more about the Med Way? K-State Research and Extension Douglas County will be hosting a two-class series called Med Instead of Meds. The classes will be hosted April 17th at 12pm and April 24th at 12pm at the Douglas County Extension Office located at 2110 Harper St Lawrence, KS. The fee is $20 for both classes. Registration is available at: Med Instead of Meds Registration
Registration will close April 10
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