Mediterranean

There is no strict ban list, but red meat, processed meats like salami and bacon, sugary drinks, refined white bread and pastries, and ultra-processed snacks are kept to a minimum. Butter and tropical oils are largely replaced with extra-virgin olive oil. Added sugar typically stays under about 10% of daily calories, and sodium-heavy convenience foods are reduced in favor of fresh or minimally processed ingredients.

Yes, but the focus is on whole-grain or stone-ground versions such as whole wheat pasta, farro, barley, bulgur, and sourdough made from whole grains. These have a lower glycemic index than refined white versions and supply more fiber, B vitamins, and magnesium. Portion sizes are moderate, and pasta is usually served with vegetables, legumes, seafood, or olive oil rather than cream or heavy meat sauces.

It is moderate in protein, typically 15–20% of calories, with the protein coming mostly from fish, seafood, legumes, yogurt, cheese, eggs, and nuts rather than large servings of meat. Oily fish like sardines, mackerel, and salmon provide EPA and DHA omega-3 fatty acids, while lentils, chickpeas, and beans add plant protein along with fiber and folate. Red meat appears only a few times per month in the traditional pattern.

Both emphasize vegetables, fruits, whole grains, legumes, and lean proteins, but DASH was designed specifically to lower blood pressure and sets explicit limits on sodium (1500–2300 mg per day) and saturated fat. The Mediterranean pattern places more emphasis on extra-virgin olive oil, fish, and moderate wine with meals, and does not prescribe strict sodium targets. DASH allows more low-fat dairy, while the Mediterranean approach favors yogurt and cheese in smaller amounts.