What Are Some Healthy Diets

Making Healthy Food Choices

What’s the Best Diet? Healthy Eating 101

The MyPlate icon is a guideline to help you and your teen eat a healthy diet. MyPlate can help you and your teen eat a variety of foods while encouraging the right amount of calories and fat.

The USDA and the U.S. Department of Health and Human Services have prepared the following food plate to guide parents in selecting foods for children ages 2 and older.

The MyPlate icon is divided into 5 food group categories, emphasizing the nutritional intake of the following:

  • Grains. Foods that are made from wheat, rice, oats, cornmeal, barley, or another cereal grain are grain products. Examples include whole wheat bread, brown rice, and oatmeal. Aim for mostly whole-grains.

  • Vegetables. Choose a variety of vegetables, including dark green, red, and orange vegetables, legumes , and starchy vegetables.

  • Fruits. Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut up, or pureed. The American Academy of Pediatrics recommends children ages 7 to 18 limit juice intake to 8 ounces or 1 cup per day.

  • Dairy. Milk products and many foods made from milk are considered part of this food group. Focus on fat-free or low-fat products, as well as those that are high in calcium.

  • Protein. Go lean on protein. Choose low-fat or lean meats and poultry. Vary your protein routinechoose more fish, nuts, seeds, peas, and beans.

Exercise and daily physical activity should also be included with a healthy dietary plan.

Eat Plenty Of Fruit And Vegetables

New research suggests that eating two portions of fruit and at least five portions of vegetables daily reduces the risks of many illnesses, such as stroke, heart disease and some cancers. Ideally there should be more vegetables than fruit in your diet. In addition to these benefits, fruit and vegetables:

  • Contain lots of fibre which helps to keep your bowels healthy. Problems such as constipation and diverticular disease are less likely to develop.
  • Contain plenty of vitamins and minerals, which are needed to keep you healthy.
  • Are naturally low in fat.
  • Help to make you feel full after a meal but are low in calories.

An average portion of vegetables may be about a handful, or about 80 g. Alternatively, one portion of fruit or vegetables is roughly equivalent to one of the following:

  • One large fruit such as an apple, pear, banana, orange, or a large slice of melon or pineapple.
  • Two smaller fruits such as plums, kiwis, satsumas, clementines, etc.
  • One cup of small fruits such as grapes, strawberries, raspberries, cherries, etc.
  • Two large tablespoons of fruit salad, stewed or canned fruit in natural juices.
  • One tablespoon of dried fruit.
  • About three heaped tablespoons of any vegetable.
  • One dessert bowl of salad.

Some tips on how to increase fruit and vegetables in your diet include:

Ways To Follow The Mediterranean Diet For Better Health

What is the Mediterranean diet and how can you start eating one of the healthiest diets in the world? Here are easy ideas to get more Mediterranean diet foods into your life.

Perhaps the world’s healthiest diet, the Mediterranean diet is abundant in fruits, vegetables, whole grains, legumes and olive oil. It features fish and poultrylean sources of proteinover red meat. Red wine is consumed regularly but in moderate amounts.

Research suggests that the benefits of following a Mediterranean-style eating pattern may be many: improved weight loss, better control of blood glucose levels and reduced risk of depression, to name a few. Eating like a Mediterranean has also been associated with reduced levels of inflammation, a risk factor for heart attack, stroke and Alzheimer’s disease.

If the idea of overhauling your entire way of shopping and eating seems daunting, start small. Wiping the slate entirely clean may not be necessary, nor is it sustainable .

Here, we outline steps you can take to move toward a more Mediterranean-style diet. Choose one of these strategies below, and make it a habit. When you’re ready, move onto the next strategy. No matter where you choose to start, these eight tips for starting a Mediterranean diet can help you make over your plate so you can reap the health benefits.

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The 8 Best Diet Plans Sustainability Weight Loss And More

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Its estimated that nearly half of American adults attempt to lose weight each year .

One of the best ways to lose weight is by changing your diet.

Yet, the sheer number of available diet plans may make it difficult to get started, as youre unsure which one is most suitable, sustainable, and effective.

Some diets aim to curb your appetite to reduce your food intake, while others suggest restricting your intake of calories and either carbs or fat.

Whats more, many offer health benefits that go beyond weight loss.

Here are the 8 best diet plans to help you shed weight and improve your overall health.

What Diet Is Best For Me

Discounts on Healthy Foods Can Improve Diet Quality  First Result from ...

The first thing to consider when deciding on a diet is: Whats my goal? Am I trying to lose weight or body fat? Or am I trying to improve a specific aspect of my health or my life? A 2014 study in Health Psychology and Behavioral Medicine found that examining the intersection of life goals and dietary goals can have an impact on your ability to achieve and maintain diet-related changesTurner-McGrievy GM, Wright JA, Migneault JP, Quintiliani L, Friedman RH. The interaction between dietary and life goals: using goal systems theory to explore healthy diet and life goals. Health Psychol Behav Med. 2014 2:759-769. . Once you know what your desired outcome is, its time to delve into the details.

To that end, ask yourself the following questions:

  • Does the diet have foods I like to eat?
  • What is it about my habits and preferences that might make this particular approach work for me?
  • What am I going to change to help me lose weight or lower my cholesterol or my _____?
  • Are the foods on this diet affordable?
  • Do I have time to shop for and prepare the recommended meals?

The practicality of what youre choosing is really important because there are still only 24 hours in a day, says Leslie Bonci, a registered dietitian nutritionist, licensed dietitian nutritionist and owner of Active Eating Advice in Pittsburgh.

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Carbohydrates And Glycaemic Index

Carbohydratesare the bodys preferred energy source. They are found in many foods, such as breads, breakfast cereal, rice, pasta, noodles, fruit, potato and starchy vegetables, corn, dried beans and lentils, sugar, milk and yoghurt. Eating a carb at every meal fuels the body throughout the day.

Include a variety of good-quality carbs, such as fresh, canned or dried fruit rice, bread, quinoa and pasta and legumes in your healthy diet.

Carbohydrate-containing foods are rated on a scale called the glycaemic index . This rating is related to how quickly their carbohydrate content is digested and absorbed into the bloodstream, and the effect it has on blood glucose levels .

Low GI foods absorb into the bloodstream slowly and give sustained energy throughout the day. Examples include wholegrain bread, pasta, oats, apples, apricots, oranges, yoghurt, milk, dried beans and lentils.

High GI foods are quickly digested and absorbed into the bloodstream. Examples of high GI foods are white and wholemeal bread, processed cereals, short grain rice, potatoes, crackers, watermelon.

Its ok to include both high and low GI foods in your diet, but tending towards the lower end of the GI scale in your food choices is shown to improve health.

Salt Sodium And Potassium

Most people consume too much sodium through salt and not enough potassium . High sodium intake and insufficient potassium intake contribute to high blood pressure, which in turn increases the risk of heart disease and stroke .

Reducing salt intake to the recommended level of less than 5 g per day could prevent 1.7 million deaths each year .

People are often unaware of the amount of salt they consume. In many countries, most salt comes from processed foods or from foods consumed frequently in large amounts . Salt is also added to foods during cooking or at the point of consumption .

Salt intake can be reduced by:

  • limiting the amount of salt and high-sodium condiments when cooking and preparing foods
  • not having salt or high-sodium sauces on the table
  • limiting the consumption of salty snacks and
  • choosing products with lower sodium content.

Some food manufacturers are reformulating recipes to reduce the sodium content of their products, and people should be encouraged to check nutrition labels to see how much sodium is in a product before purchasing or consuming it.

Potassium can mitigate the negative effects of elevated sodium consumption on blood pressure. Intake of potassium can be increased by consuming fresh fruit and vegetables.

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How To Make Vegetables Tasty

While plain salads and steamed veggies can quickly become bland, there are plenty of ways to add taste to your vegetable dishes.

Add color. Not only do brighter, deeper colored vegetables contain higher concentrations of vitamins, minerals and antioxidants, but they can vary the flavor and make meals more visually appealing. Add color using fresh or sundried tomatoes, glazed carrots or beets, roasted red cabbage wedges, yellow squash, or sweet, colorful peppers.

Liven up salad greens. Branch out beyond lettuce. Kale, arugula, spinach, mustard greens, broccoli, and Chinese cabbage are all packed with nutrients. To add flavor to your salad greens, try drizzling with olive oil, adding a spicy dressing, or sprinkling with almond slices, chickpeas, a little bacon, parmesan, or goat cheese.

Satisfy your sweet tooth. Naturally sweet vegetablessuch as carrots, beets, sweet potatoes, yams, onions, bell peppers, and squashadd sweetness to your meals and reduce your cravings for added sugar. Add them to soups, stews, or pasta sauces for a satisfying sweet kick.

Cook green beans, broccoli, Brussels sprouts, and asparagus in new ways. Instead of boiling or steaming these healthy sides, try grilling, roasting, or pan frying them with chili flakes, garlic, shallots, mushrooms, or onion. Or marinate in tangy lemon or lime before cooking.

Moderation: Important To Any Healthy Diet

Get Healthy: Healthy Diet | NBC Learn

What is moderation? In essence, it means eating only as much food as your body needs. You should feel satisfied at the end of a meal, but not stuffed. For many of us, moderation means eating less than we do now. But it doesnt mean eliminating the foods you love. Eating bacon for breakfast once a week, for example, could be considered moderation if you follow it with a healthy lunch and dinnerbut not if you follow it with a box of donuts and a sausage pizza.

Try not to think of certain foods as off-limits. When you ban certain foods, its natural to want those foods more, and then feel like a failure if you give in to temptation. Start by reducing portion sizes of unhealthy foods and not eating them as often. As you reduce your intake of unhealthy foods, you may find yourself craving them less or thinking of them as only occasional indulgences.

Think smaller portions. Serving sizes have ballooned recently. When dining out, choose a starter instead of an entree, split a dish with a friend, and dont order supersized anything. At home, visual cues can help with portion sizes. Your serving of meat, fish, or chicken should be the size of a deck of cards and half a cup of mashed potato, rice, or pasta is about the size of a traditional light bulb. By serving your meals on smaller plates or in bowls, you can trick your brain into thinking its a larger portion. If you dont feel satisfied at the end of a meal, add more leafy greens or round off the meal with fruit.

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Eat A Variety Of Food

Our bodies are incredibly complex, and no single food contains all the nutrients we need for them to work at their best. Our diets must therefore contain a wide variety of fresh and nutritious foods to keep us going strong.

Some tips to ensure a balanced diet:

  • In your daily diet, aim to eat a mix of staple foods such as wheat, maize, rice and potatoes with legumes like lentils and beans, plenty of fresh fruit and veg, and foods from animal sources .
  • Choose wholegrain foods like unprocessed maize, millet, oats, wheat and brown rice when you can they are rich in valuable fibre and can help you feel full for longer.
  • Choose lean meats where possible or trim it of visible fat.
  • Try steaming or boiling instead of frying foods when cooking.
  • For snacks, choose raw vegetables, unsalted nuts and fresh fruit, rather than foods that are high in sugars, fats or salt.

Don’t Have Too Many Sugary Foods And Drinks

Sugary foods and drinks are high in calories and too much may cause weight gain. It isn’t just the amount of sugar that may be bad. Even eating small amounts of sugary foods too often is bad for teeth. Tips include:

  • Try not to add sugar to tea, coffee and breakfast cereals. Your taste for sweetness often changes with time. Use artificial sweeteners only if necessary.
  • Reduce sugar in any kind of recipe. Use fruit as an alternative to add sweetness to recipes.
  • Try sugar-free drinks. Give children water or milk as their main drink.
  • If you eat chocolate or sweets, try to keep the quantity down.

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Full Fat Greek Yogurt

Yogurt is another excellent dairy product.

Greek yogurt is especially great for weight management, as it has twice the amount of protein as regular yogurt .

Whats more, certain types of yogurt, including Greek yogurt, contain probiotic bacteria that can improve the function of your gut .

Look for labels that include the language live cultures or active cultures for an added gut health boost. If you dont see these, look in the ingredients list for a mix of probiotic strains, such as S. thermophilus or Bifidus.

Having a healthy gut may help protect against inflammation as well as leptin resistance, which is one of the main hormonal drivers of obesity.

Make sure to choose yogurt with live, active cultures, as other types of yogurt may contain virtually no probiotics.

Also, consider choosing full fat yogurt. While the evidence is still mixed, some studies show that full fat dairy but not low fat dairy is associated with a reduced chance of developing obesity and type 2 diabetes over time .

Flavored or sweetened low fat yogurt typically has fillers or added sugars to compensate for texture, so its best to eat it only occasionally and to check the nutrition label if youre trying to avoid those additives.

Many foods are delicious, nutritious, and supportive of your goals to reach or maintain a healthier weight. These are mainly whole foods like fish, lean meat, vegetables, fruit, nuts, seeds, and legumes.

And The Rest Of The Diets

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The basics: Choose foods based on your blood type: Ohigh protein Ano meat Bavoid chicken, tomatoes, peanuts and some grains ABeat seafood, tofu, dairy and green vegetables. Avoid alcohol and cured meats.

Positives: Eliminates empty-calorie processed foods across the board. Requires some form of exercise in addition to diet.

Drawbacks and concerns: Choosing foods according to blood type does not factor in specific health conditions like diabetes or heart disease. There is no research that shows a connection between blood type and diet.

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Make Time For Yourself

Creating a healthier lifestyle means finding the time to put yourself first, even if you dont think its possible.

Life often gets in the way of weight loss and fitness goals, so it is important to create a plan that includes personal time, and stick to it.

Responsibilities like work and parenting are some of the most important things in life, but your health should be one of your top priorities.

Whether that means preparing a healthy lunch to bring to work, going for a run or attending a fitness class, setting aside time to take care of yourself can do wonders for both your physical and mental health.

Do Not Skip Breakfast

Some people skip breakfast because they think it’ll help them lose weight.

But a healthy breakfast high in fibre and low in fat, sugar and salt can form part of a balanced diet, and can help you get the nutrients you need for good health.

A wholegrain lower sugar cereal with semi-skimmed milk and fruit sliced over the top is a tasty and healthier breakfast.

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Eat Enough Milk And Dairy Foods

Milk and other dairy foods such as cheese and yoghurt are important in your diet, as they provide calcium which is needed for healthy teeth and bones. They are also a source of protein and can provide other vitamins and minerals important for your health. Calcium-enriched soya milk and fromage frais also come under ‘milk and dairy foods’. However, other foods such as butter and cream are not considered as dairy foods here, as they are also high in fat, so they come under the fatty foods group.

To make sure that you have enough calcium in your diet, you need three servings a day from this food group. One serving is:

  • 200 ml of milk.
  • A small pot of yogurt.
  • A 30 g serving of cheese .

As the fat content of dairy foods can vary, make sure that you go for lower-fat options where possible, such as skimmed or semi-skimmed milk, low-fat cheese and low-fat yoghurt.

Non-dairy sources of calcium include leafy green vegetables, tinned fish , dried figs, almonds, oranges, sesame seeds, seaweed and some types of beans.

Non-dairy calcium needs to be eaten with a source of vitamin D, as the body needs this to help it absorb the calcium. Vitamin D can be found in eggs, fish and mushrooms but is mostly made in the skin by contact with sunshine.

Some foods are fortified with calcium, such as breakfast cereals, some soya drinks and tofu. These may already have added vitamin D.

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