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Differences Between the MIND, Mediterranean, and DASH Diet Plans

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Differences Between the MIND, Mediterranean, and DASH Diet Plans
Posted on December 20, 2021 by Rene Gibbs
Personal Care at Home in Fitchburg, WI: Diet's Explained
Personal Care at Home in Fitchburg, WI: Diet’s Explained

Your mom and dad’s doctors recommend they start eating healthily. Their dependence on frozen meals and takeout is impacting their health. Three diets were mentioned as being better for your mom and dad. What are the MIND, Mediterranean, and DASH diets? 
 
The Mediterranean Diet Explained 
 
The Mediterranean diet focuses a person’s diet and lifestyle after those who live in the Mediterranean. It’s about getting outside and enjoying the sun and fresh air each day. Eating together is preferred over eating alone. It also focuses on these foods. 
 
Multiple servings of fruits and vegetables each day 
Multiple servings of whole grains each day 
Daily intake of healthy fats, such as olive oil 
Several servings of fish each week 
Little to no weekly intake of poultry and red meats 
Little to no weekly intake of eggs 
A small glass of red wine every few days 
 
The DASH Diet Explained 
 
The Dietary Approach to Stop Hypertension (DASH) is a dietary plan meant to help lower the risk of high blood pressure. The main component of this diet is to reduce sodium to no more than 2,300 milligrams per day. 
 
The DASH diet requires people to focus on foods that contain little sodium, little saturated fat, and plenty of calcium, fiber, magnesium, potassium, and protein. Ideally, this is done by creating meal plans that offer: 
 
At least 6 servings of whole grains each day 
At least 4 servings of nuts and seeds each day 
At least 4 servings of vegetables each day 
At least 4 servings of fruits each day 
No more than 3 servings of low-fat or fat-free dairy each day 
No more than 3 servings of fats or oils each day 
No more than 1 serving of fish or lean meats each day 
No more than 5 servings of added sugar each week 
 
Meet the MIND Diet 
 
MIND stands for the Mediterranean/DASH Intervention for Neurodegenerative Delay. It blends parts of the Mediterranean and DASH diets to benefit the brain and lower the risk of dementia by improving brain health. Key points in the MIND diet are: 
 
Only cook with olive oil 
Limit red meat to once a week or less 
Eat plenty of berries each week 
Eat beans four times a week 
Eat poultry twice a week 
Eat fish a minimum of once a week a 
Eat leafy, green vegetables each day 
Eat nuts and seeds every day 
Eat grains at every meal 
Avoid starchy vegetables 
Avoid fried foods 
Avoid sugary treats 
Avoid butter and margarine 
Avoid alcoholic beverages except for red wine, which is limited to a maximum of a small glass each day 
 
Would your parents benefit from having someone take over meal preparation and grocery shopping? Personal care at home aides are the perfect answer. Let caregivers help your parents build a shopping list, shop for items, and prepare everything for them. Make arrangements by talking to a personal care at home agency. 

If you or an aging loved-one is considering Personal Care at Home in Fitchburg, WI please contact the caring staff at Agape Senior Services Madison today. (608) 841-1004 

Posted in Healthy Eating Ideas Different Diets, Personal Care at Home Fitchburg WI
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