It’s all about chowing down on real grub, healthy fats, and tons of fruits and veggies. Research has linked this eating plan to a bunch of awesome health perks, like a reduced chance of heart issues, cancer, and memory struggles. In this article, we will learn the differences between the Dash diet vs Mediterranean diet, we’ll go over the basics of the Mediterranean diet and give you some tips on how to make it part of your everyday life.
What is the difference between the Dash Diet and the Mediterranean Diet?
Before we get into the details of the Mediterranean diet, let’s talk about how it stacks up to another trendy diet: the Dash Diet (Dietary Approaches to Stop Hypertension). Sure, both work with “real” food and promise overall wellness. But there are some key differences to consider. The Mediterranean diet is all about good-for-you fats (think olive oil and nuts), while the Dash Diet is low-fat. You can have a drink or two on the Mediterranean diet, but the Dash Diet has stricter alcohol limits.
The Mediterranean diet loves seafood, but the Dash Diet wants you to cut back on salt. Either way, they’re both good for you, so choose the one that feels best for your lifestyle.
The Skinny on the Mediterranean Diet
When it comes to the Mediterranean diet, it’s all about eating real food and tasty, no-fuss meals.
To make the most of this diet, focus on the following:
- Load up on your greens and fruits
- Don’t skimp on fiber, aim for at least five servings daily and make it colorful
- Choose healthy fats like olive oil, nuts, and avocados to keep your heart in check
- Go for whole grains like bread, pasta, or cereal to get your daily dose of fiber and nutrients.
In the Mediterranean diet, fish and seafood are highly recommended, but don’t let that stop you from indulging in some skinny chicken and turkey from time to time.
Stay clear of sugar and junky snacks
With the Mediterranean diet, you’ll be eating pure and unprocessed foods, so be mindful of how you consume your sugary sweets and junky snacks. Keep them to a minimum for maximum health benefits.
Easy tricks for sticking to the Mediterranean Diet
If you’re planning to switch to the Mediterranean diet, here are some simple tricks to help you get started:
Start slow and steady
You don’t have to change your entire diet all at once! Try incorporating small changes, like replacing butter with olive oil or throwing in more vegetables to your dinner plate.
Savor the flavor
Healthy meals don’t have to be bland! Experiment with sassy spices and delicious herbs to make your meals more flavorful without adding sugar and salt.
Add more plant-based meals to your chow to chomp on fruits, veggies, and whole grains. Throw together big bowls of roasted veggies or veggie-packed stir-fries for meals that are both easy and satisfy your stomach. Seafood is the boss, so skew your meals to include it more often because it’s packed to the gills with healthy omega-3 fatty acids. Make it a goal to add fatty fish like salmon, mackerel, or sardines to your plate at least two times a week. Don’t be a stickler with yourself. The Mediterranean diet has tons of delicious options, so don’t sweat sticking to a strict meal plan or cutting out foods you adore. Choose food wisely that’s both enjoyable and easy to stick to. When you nosh, make it more than just stuffing your face; involve your buddies or fam and make it a cheerful, social occasion. The Mediterranean diet is all about breaking bread with your dearest ones. Cook up some grub or bring everyone together for a potluck.
Choose whole, honest foods instead of processed ones that can be full of gross ingredients like sugar, salt, and fats. Cook for yourself, whenever you can, to keep things in good shape. Don’t get parched; keep yourself hydrated by drinking enough water- work up to eight glasses a day – and try tasty options like herbal teas or water infused with fruits or veggies. Exercise is important, too, for staying healthy and dodging diseases that just won’t quit. Go for at least 30 minutes of moderate exercise- like taking a quick stroll or bike ride- most days of the week.
In short, the Mediterranean diet is a tasty and easy way of eating that’s associated with many health benefits. By focusing on real food, healthy fats, and loads of fruits and veggies, you’ll feel better overall. With the tips and shortcuts we just shared, you can incorporate this diet into your daily routine and actually enjoy eating it.
Amber is the proud mother to four beautiful children, Damian (27), Rosaleigh (14), Carlyn (11), and Naomi (8). Her family also includes four cats.
She loves being a stay-at-home mom and feels blessed to be able to care for her children full-time and provide them with so many opportunities through Metro Detroit Mommy. In addition to Metro Detroit Mommy, Amber has a passion for hosting karaoke with Malibu Entertainment. She enjoys the metro Detroit nightlife especially, singing, dancing and meeting new people.