As we start anew in 2023, many Americans will decide to eat better, exercise regularly, and take better care of themselves.
US News & World Report ranked 24 diets for 2023. A panel of nutrition experts comprised of registered dietitians, nutrition professors, and physicians evaluate the diets. The evaluation is based on several categories: the ability to produce short- and long-term weight loss, the ease of following the diet, the diet’s ability to prevent heart disease and diabetes, its nutritional value, and its safety.
The number 1 diet is the Mediterranean Diet. By now, most of us are familiar with this diet. It is a plant-based eating plan rich in fruits, vegetables, whole grains, nuts, fish and olive oil. Red meat is eaten no more than once a week, and red wine is often enjoyed with meals. The Mediterranean Diet is associated with lower rates of heart disease and diabetes than Western diets.
Tied for number 2 are the DASH (Dietary Approaches to Stop Hypertension) diet and flexitarian diets. The DASH diet is a well-balanced plan that emphasizes fruits and vegetables, whole grains, low-fat dairy, and unsaturated fat. Meat is limited to 6 ounces a day and salt is under 2,300 mg a day. Allow five servings of sweets each week. Alcohol is allowed in moderation, but remember that these drinks tend to be high in calories.
The Flexitarian Diet is a vegetarian diet that allows you to eat meat from time to time. The term “flexitarian” was coined by dietitian Dawn Blatner Jackson. With this diet, you get the health benefits of a vegetarian diet and the satisfaction of steak when you have a meat craving. In her book, Jackson describes three stages of the diet that gradually decrease the amount of meat in her diet. The goal is to focus on eating more plant foods. Moderate alcohol intake is allowed.
The three main diets are the same as last year and for good reason.
But let’s shed light on another healthy diet. The Mind Diet has recently gained attention and was placed at No. 4 on the list. MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Retardation (Dementia). The MIND regimen focuses on fruits, especially berries, vegetables, olive oil, and whole grains. Protein sources are fatty fish, poultry, beans, and nuts. Red meat, cheese and sweets are limited, and fried foods are discouraged. One glass of wine per day is allowed.
All of these diets focus on lifestyle changes that evolve gradually. It takes time. Fortunately, when we eat healthier, we feel better, encouraging us to keep going. Other common threads in the diets on the list are an emphasis on fruits, vegetables, and whole grains. A healthy diet is well balanced and allows for a variety of foods from all the food groups.
Until next time, be healthy!
Dear Dietitian
Leanne McCrate, RDN, LD, is an award-winning dietitian based in St. Louis. Her mission is to educate consumers on sound, science-based nutrition. Do you have a question about nutrition? Email him today at [email protected]. Dear Dietitian does not endorse any product, health program or diet plan.
Source: news.google.com