The Mediterranean Diet & The DASH American Diet are so similar we have combined them. But the real story of weight management and living healthily is in the way we view the world.
“The Mediterranean diet has long been considered one of the healthiest diets on the planet – and rightfully so.” WebMD
“The Mediterranean Diet is a heart-healthy eating pattern.”Academy of Nutrition and Dietetics
“Mediterranean diet: Choose this heart-healthy diet option.” Mayo Clinic
“Some of the nutrition recommendations in the new Dietary Guidelines represent important steps in the right direction:…they highlight healthful plant-based eating patterns, including the DASH diet and the Mediterranean diet…” Harvard School of Public Health Nutrition
“People who follow the average Mediterranean diet eat less saturated fat than those who eat the average American diet. In fact, saturated fat consumption is well within our dietary guidelines.” American Heart Association
“This diet, which in scientific terms is modeled after the traditional diet and lifestyle of mostly poor rural villagers from the island of Crete during the 1950s and ‘60s, is proven like no other to prevent the kinds of chronic diseases like heart disease, cancer, diabetes and Alzheimer’s that are so troubling to the modern world.” Dr Oz
“The Mediterranean Diet is championed throughout the diet industry…Studies have shown benefits of weight loss and reduced likelihood to develop heart disease. The Mediterranean Diet promotes delicious, healthy foods and exercise.” Diets In Review
“Add this all up, and you’re looking at the Mediterranean diet, an approach to eating that in studies has proven to be an excellent formula for lowering LDL, raising HDL, and reducing cardiac risk. Since Mediterranean countries know a thing or two about great cuisine, for most of us this is an opportunity to indulge in food we love—and that loves us back.” Dr Katz, The Oprah Magazine
“There is only a single daily glass of red wine that separates the DASH diet and the Mediterranean diet.” Us
10 Principles of The Mediterranean Diet
The Mediterranean Diet is enjoyed by millions of people around the world and is recommended by the American government as a healthy way to eat and better manage weight.
The new USDA food icon, MyPlate, was designed to convey a simple and effective message to time poor and diet poor Americans. The USDA’s new simplified messages to go along with the MyPlate food icon are:
Balancing Calories
- Enjoy your food, but eat less.
- Avoid oversized portions.
Foods to Increase
- Make half your plate fruits and vegetables.
- Make at least half your grains whole grains.
- Switch to fat-free or low-fat (1%) milk.
Foods to Reduce
- Compare sodium in foods like soup, bread, and frozen meals ― and choose the foods with lower numbers.
- Drink water instead of sugary drinks.
The new USDA messages borrow from healthy eating patterns found in the Mediterranean Diet. This is our basic 10 point outline for what it means to go on a Mediterranean style diet:
- Plenty of olive oil as the main source of added fat
- Plenty of fresh fruits, fresh vegetables, legumes and nuts
- Plenty of bread and whole grain foods including pasta and rice
- Plenty of fish and seafood with omega-3′s
- Moderate amounts of dairy products mainly yogurt and cheese, plus eggs
- Lean meat consumed only occasionally and in moderation
- Sweets, cakes and dairy desserts consumed only occasionally
- Plenty of water as the main daily beverage
- Daily glass or two of wine with meals
- Physical active every day as part of normal daily life – this is as important as eating well
Find out more on the background and history of the Mediterranean diet and how it was actually invented as a concept by American scientists and not by Europeans as the name might suggest: More