The warmer weather has begun. Time to be outdoors and wear lighter weight clothing. It’s a great feeling, however, we may feel like we have gained some “winter weight.” If you are looking to lose weight, chose a diet that has been proven to work and be lifelong.
The USDA recommends two “diets” — the DASH and Mediterranean diets. Daily physical activity is also recommended to reduce stress, build strength and flexibility.
The DASH Diet, “Dietary Approaches to Stop Hypertension” is rich in fruits, vegetables, and low-fat dairy foods, and low in saturated and total fat. It is low in cholesterol, high in dietary fiber, potassium, calcium, and magnesium, and moderately high in protein.
Depending on your caloric needs, the number of daily servings of the food groups may be less.
Here is the basic eating plan for 2000 calories:
• Six to eight servings of grains, 1 slice of bread and ½ cup cooked pasta equals a serving. Half of the servings should be from whole grains.
• Four to five servings of vegetables, 1 cup raw leafy or ½ cup cooked
• Four to five servings of fruits, not juice. One medium fruit equals a serving.
• Two to three servings of fat free or low-fat milk and milk products
• Six ounces or less of cooked meats. 1 egg equals one ounce.
• Four to five serving of nuts, seeds and legumes per week, 1/3 cup nuts, 2 TBSP peanut butter or ½ cup cooked beans.
• Five or less per week of sweets and added sugar, 1 can of equals two servings)
• The maximum amount of sodium per day is 2300 milligrams.
The Mediterranean diet consists of vegetables, fruits, nuts, olive oil, fish and seafood and whole grains. Only small amounts of meats and full-fat milk and milk products are part of this eating pattern. Wine is included with meals. The plan also includes physical activity as well as socializing. Both contribute to a healthy outlook on life and stress reduction.
Together, the DASH and Mediterranean Diet eating plans are made up of everyday foods which can be prepared in the home. Both diets challenge us to boost our whole fruits and vegetables and reduce our animal proteins. Here is a recipe for bruschetta. Use toasted or day-old whole grain bread. Drained canned tomatoes can be substituted for convenience. Enjoy.
BRUSCHETTA
2 slices whole grain bread, day-old or toasted
1 garlic clove
½ tsp olive oil
¼ cup tomato, chopped drained
¼ cup cucumber, chopped
6 olives, black, sliced
2 thin slices red onion
2 Tbsp feta cheese
Toast whole grain bread. Peel garlic clove and rub the clove over the bread lightly. Drizzle bread with olive oil. Spread chopped tomatoes and cucumbers. Sprinkle sliced red onion and olives. Last, sprinkle feta cheese. Serves 2
