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
