Jeffrey Salazar
There are many diets to choose from, and it can be daunting to find the right one for your lifestyle and nutrition goals. The Mediterranean diet, intermittent fasting, Weight Watchers, the MIND diet, the DASH diet, plant-based diets, low-carb diets, the Mayo Clinic Diet, and the Volumetrics diet are some of the most popular. The key to a healthy diet is to eat the right amount of calories for your activity level, balancing the energy you consume with the energy you use. Eating a variety of foods ensures your body receives all the nutrients it needs. The NHS recommends that a healthy, balanced diet includes at least five portions of fruit and vegetables every day, starchy carbohydrates, some dairy, beans, pulses, fish, eggs, meat, and other protein sources.
Characteristics of a Balanced Diet:
| Characteristics | Values |
|---|---|
| Calories | Consume the right amount of calories for how active you are. Balance the energy you consume with the energy you use. |
| Starchy Carbohydrates | Should make up just over a third of the food you eat. Include potatoes, bread, rice, pasta, and cereals. Choose higher fibre or wholegrain varieties. |
| Fruits and Vegetables | Eat at least 5 portions of a variety of fruits and vegetables every day. Can be fresh, frozen, canned, dried, or juiced. |
| Dairy | Include some dairy or dairy alternatives (such as soy drinks). |
| Protein | Eat some beans, pulses, fish, eggs, meat, and other protein sources. |
| Fats | Choose unsaturated fats like vegetable oils and spreads, oily fish, and avocados. Limit saturated fats. |
| Fluids | Drink plenty of fluids (6-8 glasses a day). Choose water, lower-fat milk, and lower-sugar drinks. Avoid sugary soft drinks, fruit juice, and smoothies in high quantities. |
| Exercise | Engage in regular exercise in addition to a healthy diet. |
| Weight Management | Achieve and maintain a healthy body weight. If you need to lose weight, consider a safe diet and exercise plan. |
| Individual Considerations | Consult a doctor or registered dietitian for advice, especially if you have special dietary needs or medical conditions. |
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What You'll Learn
Intermittent fasting
There are several ways to do intermittent fasting, including the 16/8 method, which involves eating only during an eight-hour window during the day and fasting for the remaining 16 hours. Another popular method is the 5:2 approach, where you eat normally for five days of the week and restrict yourself to one 500-600 calorie meal for the other two days.
It is important to note that intermittent fasting may not be suitable for everyone, and some people may find that skipping meals leads to cravings, energy dips, or overeating later in the day. It is always recommended to check with your doctor or a registered dietitian before starting any new diet or eating plan, especially if you have special dietary needs or a medical condition.
If you are considering intermittent fasting, it is important to be mindful of your body's needs and adjust your eating patterns accordingly. Some people find that including three meals throughout the day, even while fasting, can help maintain a balanced and healthy diet. Ultimately, the key to a successful and sustainable diet is mindful eating and ensuring that your body is well-fuelled.
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The Mediterranean diet
This diet is rich in fruits, vegetables, whole grains, legumes, and healthy fats. It recommends eating plenty of plant-based foods and suggests that meals may include small portions of fish, lean meats, or eggs. The Mediterranean diet also incorporates the use of olive oil, herbs, and spices for cooking and flavouring.
When following the Mediterranean diet, it is recommended to consume fish three times a week, with an emphasis on fish rich in omega-3 fatty acids. Extra virgin olive oil should be used as a source of healthy fat, with at least one tablespoon consumed daily. Three servings of fruit and three or more servings of vegetables should be included in the daily diet. Red wine can be consumed in low to moderate amounts, usually with meals, but it is advised not to start drinking wine solely for the sake of the diet.
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The Mayo Clinic Diet
The first two weeks of the program focus on adopting ten healthy habits and breaking five unhealthy ones. You don't count calories, and you can snack all you want on fruits and vegetables. The Mayo Clinic Diet states you can lose up to 6 to 10 pounds during this initial phase.
In the "Live it!" phase, you'll learn about making smart food choices, portion sizes, meal prepping, physical activity, exercise, and committing to healthy habits for life. You'll add a healthy breakfast, lots of fruits and veggies, whole grains, healthy fats, and at least 30 minutes of physical activity per day. You'll cut out eating while watching TV, sugar (except from fruit), snacking (except on fruits and veggies), consuming too much meat and full-fat dairy, and eating out (unless the food follows the rules).
The diet is not just about losing weight but also about inspiring hope and promoting lasting, lifelong health. It is a convenient at-home program that provides guidance and support from Mayo Clinic specialists.
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The MIND diet
The diet recommends eating more plant-based foods that are minimally processed and limiting animal-based foods that are high in saturated fats and added sugars. It also recommends portion control but does not focus on weight loss. The MIND diet includes 10 food groups that should be eaten and five that should be limited. The 10 food groups that should be eaten are:
- Green, leafy vegetables — at least one serving daily, including kale, spinach, and collard greens.
- All other vegetables — in addition to the green leafy vegetables, at least once per day.
- Whole grains — at least three servings daily, including oatmeal, quinoa, brown rice, whole wheat pasta, and 100% whole wheat bread.
- Beans — include in at at least four meals per week, including all beans, lentils, and soybeans.
- Poultry — eat chicken or turkey at least twice per week.
- Fish — eat fish at least once per week, preferably fatty fish such as salmon, sardines, trout, tuna, and mackerel for their high amounts of omega-3 fatty acids.
- Nuts — eat at least five servings per week.
- Olive oil — use as your main cooking oil.
- Berries — the MIND diet encourages eating berries but does not emphasize consuming fruit in general.
- Wine — a moderate amount was found to be associated with cognitive health, but it was omitted from subsequent MIND trials for "safety" reasons. The decision to include alcohol should be discussed with a healthcare provider.
The five food groups that should be limited are:
- Butter and margarine — less than 1 tablespoon (about 14 grams) daily.
- Cheese — less than one serving per week.
- Red meat — less than four servings per week, including beef, pork, lamb, and products made from these meats.
- Fried foods — less than one serving per week.
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The Volumetrics diet
The key to Volumetrics is not how much you eat but what you eat. Rolls realized that most people eat the same volume of food every day, so she created the diet plan to help people maintain that volume but with lower-calorie options. These will keep you fuller for longer while consuming fewer calories. No foods are off-limits on this plan, but Rolls encourages people following the Volumetrics diet to limit calorie-dense foods such as fast food, oils, and fats in favour of more water-dense foods such as fruits, vegetables, and soup.
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Frequently asked questions
The diet you choose should depend on your lifestyle and food preferences. Some popular diets include the Mediterranean diet, WW (Weight Watchers), the MIND diet, the DASH diet, intermittent fasting, plant-based diets, low-carb diets, the Mayo Clinic Diet, and the Volumetrics diet. The NHS also offers a free 12-week weight loss and exercise plan.
The Mediterranean diet is one of the most well-known diets, which focuses on brain health. It combines aspects of the Mediterranean and DASH diets. It does not have a strict meal plan but encourages eating 10 specific foods with brain health benefits.
The Mayo Clinic Diet uses a pyramid to encourage exercise and illustrate the quantities of foods you should be consuming. It consists of two phases: an initial 2-week phase to kick-start weight loss, and a second phase that encourages long-term lifestyle changes.
Intermittent fasting cycles between periods of fasting and eating. It is known to be a simple-to-follow eating plan with fewer meals to prepare and has been shown to aid with weight loss.
A balanced diet consists of eating a wide variety of foods in the right proportions and consuming the right amount of food and drink to achieve and maintain a healthy body weight. This includes fruits, vegetables, starchy carbohydrates, protein, dairy or dairy alternatives, beans, pulses, fish, eggs, meat, and unsaturated oils and spreads.
