The Mediterranean Diet: Finding Your Perfect Food Fit

In this episode, we dive into the Mediterranean Diet—what it is, how to follow it, and its proven health benefits. We also compare it to other popular eating patterns like the DASH Diet and the MIND Diet, highlighting their similarities and differences.

This is the second episode in the Find Your Food Fit series, where we help you create an eating plan that aligns with your lifestyle, health goals, and budget. Get practical advice on structuring your daily nutrition, and learn how different diets can positively impact your health.

Special thanks to @annabcalligraphy for this week’s artwork, featuring the message: "Progress, not perfection."

Resources Mentioned in Today’s Episode:
YouTube Channel for great Mediterranean tips:    / @mediterraneanminutes  

Start here for the DASH Diet: www.nhlbi.nih.gov/education/dash/following-dash

DASH overview and materials: www.nhlbi.nih.gov/resources/dash-eating-plan-healt…

DASH cooking and meal planning:
healthyeating.nhlbi.nih.gov/

"Diet for the MIND" book, Amazon

Tutorial on how to calculate your daily caloric needs:    • How to Calculate Your Daily Caloric Needs ...  

Other Recommended Episodes:
   • Find Your Food Fit: Introduction to a Heal...  

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Timestamps:
(00:00:18) Episode introduction
(00:03:20) History of the Mediterranean Diet
(00:04:05) Basic principles of the Mediterranean Diet
(00:14:30) Health benefits of a Mediterranean Diet
(00:16:40) Condition-specific considerations
(00:18:46) Potential shortfall nutrients
(00:21:04) Potential contraindications of following a Mediterranean Diet
(00:25:05) "How to" follow the Mediterranean Diet
(00:26:32) Pantry and grocery staples of the Mediterranean Diet
(00:29:45) Example meals and snacks on the Mediterranean Diet
(00:34:42) DASH Diet overview
(00:36:58) Basic principles of the DASH Diet
(00:38:46) Health benefits of the DASH Diet
(00:41:04) Challenges of the DASH Diet
(00:42:47) Potential contraindications, DASH Diet
(00:43:18) "How to" follow a DASH Diet
(00:45:32) MIND Diet overview and principles
(00:48:35) Health benefits of the MIND Diet
(00:50:19) Episode summary and closing

ABOUT US:
Welcome to Nuchi Health!

I'm Dr. Erin Glynn, PhD, and for over 20 years, I've dedicated my career to studying metabolism, exercise physiology, weight management, and metabolic health. This channel—and the Nuchi Health podcast—are here to provide you with science-backed, no-hype health and nutrition tips to help you build a sustainable, healthy lifestyle for lasting wellness.

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#mediterraneandiet #DASHDiet #MINDDiet #NutritionPodcast #Healthpodcast