Leena Watts
There are many diets that are supported by scientific research and evidence, and it can be overwhelming to choose one to follow. The healthiest diets are typically those that are rich in fruits and vegetables, which are associated with a lower risk of chronic diseases and improved health outcomes. A healthy diet should include a variety of nutrients that support overall health and well-being, with foods from all the major food groups. These include fruits, vegetables, whole grains, protein sources, dairy or dairy alternatives, and healthy fats. The Mediterranean diet, for example, is considered one of the healthiest due to its emphasis on whole, unprocessed foods and its association with improved health outcomes. Other popular diets include the vegan diet, the keto diet, and the Nordic diet, each with its own benefits and considerations.
| Characteristics | Values |
|---|---|
| Carbohydrates | Focus on the type of carbohydrate rather than the amount. Opt for vegetables (except potatoes), fruits, whole grains, and beans. |
| Sugary drinks | Avoid sugary drinks, which are a major source of calories and usually have little nutritional value. |
| Fats | Fats are necessary for maintaining good health. Aim for 20%–35% of calories from fats, mostly unsaturated fats, with no more than 10% of total calories from saturated fats. |
| Salt/sodium | Reduce salt/sodium intake. |
| Trans-fats | Eliminate industrially-produced trans-fats. |
| Sugars | Limit free sugars to less than 10% of total energy intake. For additional health benefits, reduce to less than 5%. |
| Calories | Calorie intake should be balanced with energy expenditure to avoid unhealthy weight gain. |
| Portion control | Practice portion control, especially with fatty foods. |
| Protein | Include protein sources such as lean meats, fish, chicken, turkey, eggs, beans, peas, nuts, seeds, and soy. |
| Vitamins, minerals, antioxidants, and fiber | Ensure adequate intake by consuming fruits and vegetables. |
| Whole foods | Choose whole, unprocessed foods. |
| Dairy | Include dairy products or alternatives. |
| Variety | Include a variety of nutrient-dense foods from all the major food groups. |
| Sustainability | Opt for a diet that is sustainable and easy to follow for long-term success. |
| Weight loss | If weight loss is a goal, choose a diet that aligns with your goals, lifestyle, and preferences to ensure it is practical and enjoyable for the long term. |
| Lifestyle | Consider a diet that promotes physical activity, regular meals, and social interaction, such as the Mediterranean diet. |
| Cultural factors | Take into account cultural factors and choose a diet that can be adapted to your local cuisine, such as the Mediterranean diet. |
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The Mediterranean diet
There are no strict rules for following the Mediterranean diet, but some general guidelines can be incorporated into one's daily routine. For example, designating one day a week as "fish night" is a good way to include more fish in your diet. Eating vegetables as a snack and with dinner is another simple way to increase your vegetable intake. The Mediterranean lifestyle also promotes physical activity, regular meals, and social interaction around food, which has a positive impact on weight management.
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The Okinawan diet
However, it is important to note that the traditional Okinawan diet is being replaced by fast food and Western styles of eating, especially among the younger generations in Okinawa.
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The vegan diet
There are several variations of the vegan diet, including:
- The whole food vegan diet: This diet is based on a wide variety of whole plant foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds.
- The raw food vegan diet: This diet consists of raw or minimally cooked plant foods, as it is believed that cooking reduces the nutritional value of food. However, cooking can also increase the amount of healthy compounds in some foods, and a long-term raw food diet may lead to deficiencies in important nutrients.
- The 80/10/10 diet: This is a low-fat, raw food vegan diet that limits fat-rich plants and relies mainly on raw fruits and soft greens.
- The starch solution: This is a low-fat, high-carb vegan diet similar to the 80/10/10 diet, but it focuses on cooked starches like potatoes, rice, and corn.
- The thrive diet: Followers eat plant-based, whole foods that are raw or cooked at low temperatures.
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The Nordic diet
The diet recommends limiting certain foods, including red meat, processed meats, high-salt foods, and foods with added sugars. Alcoholic beverages and sweetened beverages are also discouraged. Instead of olive oil, which is common in the Mediterranean diet, the Nordic diet uses canola oil, which is lower in saturated fat and higher in healthy monounsaturated fat.
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The paleo diet
The diet discourages the consumption of processed foods and ingredients, sugar, bread, certain vegetable oils, artificial sweeteners, and low-fat dairy. Some versions of the Paleo Diet do include full-fat dairy like butter and cheese. A simple guideline for the Paleo Diet is to avoid anything that looks like it was made in a factory.
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Frequently asked questions
There is no one-size-fits-all approach to dieting, and the healthiest diet for you will depend on your goals, lifestyle, and preferences. However, some diets that are supported by scientific research and are considered to be among the healthiest in the world include:
- The Mediterranean diet—rich in whole, unprocessed foods, fruits, vegetables, whole grains, legumes, healthy fats, and omega-3 fatty acids from fish.
- The Okinawan diet—centred around fish, seafood, tofu, and other nutrient-rich ingredients while being low in processed foods.
- The Nordic diet—focused on locally sourced, minimally processed foods, including fish and seasonal vegetables, and naturally rich in omega-3 fatty acids.
- The vegan diet—based exclusively on plant foods, eliminating all animal products, and linked to health benefits such as weight loss, improved heart health, and better blood sugar control.
The Mediterranean diet has been linked to a reduced risk of certain cancers, type 2 diabetes, cognitive decline, depression, and anxiety. It is also said to help with weight management and improved heart health.
The Okinawan diet has been associated with numerous health benefits, contributing to Japan having the lowest obesity rates and the third longest life expectancy of any developed country. This diet results in low intakes of saturated fats and includes antioxidant-rich foods, aiding healthy digestion and reducing the risk of chronic health problems.
In the first 2 years of a child's life, optimal nutrition fosters healthy growth and improves cognitive development. Infants should be breastfed exclusively during the first 6 months of life and continuously until 2 years of age and beyond. From 6 months of age, breast milk should be complemented with a variety of safe and nutrient-dense foods. Salt and sugars should not be added to complementary foods.
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