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What you fuel your
body with matters.
Benefits
Mediterranean diet: - reduced risk of all-cause mortality - reduced risk of cancer - reduced risk of Parkinson’s disease - reduced risk of Alzheimer’s disease - control of asthma - improvement in rheumatoid arthritis DASH Diet: - lower blood pressure - reduce weight - reduce the risk of coronary heart disease and stroke - reduce the development of kidney stones (Skerrett & Willett, 2012)
Recommendation
Mediterranean- type diet: - low in saturated fat, high in fiber - fruits, vegetables, grains, beans, nuts, and seeds make up majority of daily food intake - fat (mostly olive oil) makes up to 40% of daily calories - cheese or yogurt in small portions daily - fish, poultry, or eggs, one serving daily - red meat is consumed sparingly - red wine is taken in small amounts with meals DASH Diet: - grains and grain products, 7–8 servings - fruits, 4–5 servings - vegetables, 4–5 servings - low-fat or non-fat dairy foods, 2–3 servings - lean meats, fish, poultry, 2 servings or less - nuts, seeds, and legumes, 4–5 servings a week - added fats, 2–3 servings a day - limited sweets DASH diet nutrients: - total fat, 27% of calories - saturated fat, 6% of calories - cholesterol, 150 mg - protein, 18% of calories - carbohydrate, 55% of calories - fiber, 30 g - sodium, 2,300 mg - potassium, 4,700 mg - calcium, 1,250 mg - magnesium, 500 mg (Skerrett & Willett, 2012)
The Breakdown
- fats: choose healthy fats over unhealthy fats, avoid trans fats, limit saturated fats, polyunsaturated fats are best from olives, nuts, and fatty fish - carbohydrates: choose slowly digested carbohydrates over highly refined ones, emphasis on 6 servings of whole grains daily - protein: plant sources of protein over animal sources - fruits and vegetables: 5-9 servings daily, fresh is best - beverages: water is the best source of low-calorie hydration, avoid sugary drinks, limit fresh juice, cofee and tea and alcohol in moderation - vitamins and minerals: RDA-level multivitamin-multimineral supplement each day that contains folic acid and vitamin D (Skerrett & Willett, 2012)
