Mediterranean Dash Diet: The Step By Step Guide to Lose Weight, Lower Blood Pressure and Improve Health. Boost Your Metabolism and Detoxify Your Body With Meal Plan and Meal Prep. by Juliene Cooper

Author:Juliene Cooper [Cooper, Juliene]
Language: eng
Format: epub
Published: 2020-01-24T18:30:00+00:00

Rules of the DASH-Mediterranean Solution

Eat three meals per day, with 1-3 snacks. You can snack on nuts, seeds, or small amounts of cheese.

Eat 8-10 servings of fruits and vegetables daily. Limit servings of fruit to 3 per day. A serving of fruit is one medium-sized fruit (think orange or apple), a ½ cup of frozen, fresh, or dried fruits, and a ¼ cup of fruit juice.

If you like avocados, make one of your servings of fruit (yes, avocado is a fruit) avocado.

Eat 6-8 servings per day of whole grains. A serving of whole grains is 1 slice of bread, a ½ cup of pasta, a ½ cup of rice, or a ½ cup of cereal.

Eat meat up to 3 times per day, but you can substitute beans and legumes for meat in some of your meals. Excellent sources of protein include garbanzo beans and kidney beans.

Eat a minimum of 2 servings of fish per week. If you’re OK with eating fish, eat 3-5 times per week or even daily servings of fish.

Be sure to eat breakfast, and include a bit of protein with breakfast.

Eat one serving of nuts or seeds per day.

Have 2-3 moderate servings of full-fat dairy per day. One cup of milk or yogurt, or some small amounts of cheese.

Eat eggs, up to 4 times per week, can add egg whites 2 times per week beyond the 4 egg limit.

No limits on condiments, mayo, oils, and dressings, provided that they are either olive oil or avocado oil. Mayo based on olive oil and avocado oil is available at most grocery stores.

Eat five servings of sweets per week, maximum in ½ cup servings. Full-fat varieties allowed.

Drink red wine in moderation.

You should also exercise moderately 30 minutes per day.

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