In this chapter, I will pare down all the guidelines to give you a super-simple overview of what the Med-DASH plan looks like.
The more color on your plate, the healthier the meal. The color comes from fruits and vegetables. In general, an easy way to avoid overeating is to have lots of bulky, filling (but not high in starch) vegetables with each meal. Whole fruits will also give you a payoff and keep you full. These foods can play a useful role in the Med-DASH plan for reducing calorie intake without losing any of the satisfaction in your meals. There is no law against having three or more servings of vegetables in a meal. Fiber keeps you feeling full longer, and a colorful meal means lots of antioxidants to help reduce inflammation.
Deprivation does not lead to lasting weight loss. If you are hungry, you should eat. Quench your hunger when it is easier to control. A better strategy is to eat planned meals and snacks on a regular basis throughout your day. But this is not grazing, which isn’t a great idea. How do you know when you have grazed enough? Most people don’t. Plan your meals and snacks ahead of time so you aren’t caught off guard when you’re hungry and find yourself eating foods that aren’t that healthy.
Protein foods take longer to digest and be absorbed. The energy (and some glucose produced from the protein amino acids) from protein-rich foods will be entering your bloodstream about the time the carbs are leaving, meaning no sugar crash when you have mixed meals and snacks.
Milk is a mixed meal all by itself, since it naturally contains some carbs, a healthy dose of protein, and a little bit of fat. Pair it with something fiber-rich for balance. With milk, whole-grain cereal, and some fruit, you have a quick balanced breakfast, and you are on your way.
If you are craving a sweet snack or a sweet end to your meal, fruits are a great way to satisfy. If you have them on hand, it will be easy to stay on track with your plan.
Surprisingly, nuts can help you lose weight. They are great sources of heart-healthy fats, pack in protein and fiber, and are rich in vitamins and minerals. There is no need to avoid these great, satisfying snacks.
A smaller waist is the outward sign of better metabolic health. By cutting down on blood sugar surges, you won’t force your body to plump up your abdominal fat cells with glucose that then gets turned into more fat. Avoid overtaxing your body with lots of simple carbs (and yes, starch is a simple, very quickly digested carb).