As this year begins, many of you may be trying to make healthy lifestyle changes such as exercising and eating healthier. When it comes to diet, though, you may feel overwhelmed with all the options.
To make it a little bit easier, U.S. News recently ranked 35 of the most popular diets. To be considered the best overall, a diet had to be easy to follow, nutritious, safe, effective for weight loss and protective against diabetes and heart disease. The top four overall diets were DASH, TLC, Mayo Clinic, and Mediterranean.
Let’s discuss these diets a little bit more in-depth:
- The Dietary Approaches to Stop Hypertension (or DASH) Diet was created based on research led by the National Institutes of Health. Researchers found that a diet rich in magnesium, potassium, and calcium and low in sodium (2400 mg or less per day) could significantly lower blood pressure. In general this diet emphasizes a variety of fruits and vegetables, whole grains, and low fat dairy products. In order to maintain low sodium intake, it is important to limit processed foods such as canned soups, processed meats, and frozen meals.
- The Therapeutic Lifestyle Changes (or TLC) Diet was also created by the NIH as a way to help lower blood cholesterol. The diet is low in saturated fat, trans fat and dietary cholesterol and encourages lean sources of animal protein such as poultry (white meat), fish, and low fat dairy. It also promotes increasing fiber with whole grains, fruits and vegetables.
- The Mayo Clinic Diet is based on research and clinical experience from the Mayo Clinic. This diet is considered to be customized for the consumer by encouraging them to adopt certain healthy habits and break unhealthy ones. In general the program teaches individuals about portion control and meal planning. The diet is based on the Mayo Clinic Healthy Weight Pyramid which encourages fruits and vegetables, whole grains, low fat dairy, and lean sources of animal protein.
- The Mediterranean Diet is based on the eating patterns of Southern Europeans which have been found to lower the risk of heart disease, diabetes and cancer. This diet is rich in plant-based foods, moderate in fish, eggs, dairy, and poultry; and allows for small amounts of red meat and sweets. Olive oil is the primary source of fat. Alcohol is consumed in moderate amounts.
Notice any similarities in these diets? They all promote a plant-based diet including a variety of fruits, vegetables and whole grains. They also encourage eating lean sources of animal protein such as chicken, fish, and low fat dairy in smaller portions. If you want to know where to start, begin filling up 2/3 of your plate with plant-based foods and limit animal-based foods to less than 1/3. A great reference is www.aicr.org which provides recommendations based on the latest research, helpful tips, and recipes.