What are the best diets for diabetes?

So many Americans have diabetes.  The National Diabetes Statistics Report, 2022, which is published by the Centers for Disease Control, provides information on the prevalence and incidence of diabetes and prediabetes, and the risk factors for this disease and complications and costs.  Here are some facts from this report.

Diabetes Facts:

• 37.3 million Americans have diabetes. This equates to 11.3% of the U.S. population
• Diagnosed – 28.7 million Americans have been diagnosed with diabetes
• Undiagnosed – 8.5 million have diabetes but are not yet diagnosed. 

Prediabetes

• 96 million Americans aged 18 and older have prediabetes.  This is 38.0% of the U.S. population.
• Of those who are 65 and older:  26.4 million have prediabetes.  

What are the best diets for those with diabetes?

As noted in the past few weeks’ blog posts, the U.S. News & World Report ranks diets best for overall health, best weight-loss diets but also the Best Diabetes Diets 2023.  Two of the diets they recommend for people with diabetes are the DASH diet and the Mediterranean Diet.  In this blog post I will focus on the DASH Diet. 

DASH Diet   DASH stands for Dietary Approaches to Stop Hypertension.  Although originally designed for people with high blood pressure, this diet is also ranked by U.S. News & World Report as the number one diet for people with diabetes as well as the number 2 diet for best diets for overall health (see:  Best Diets for Health 2023 ).  One reason that this diet helps control high blood pressure is the diet focuses on eating more fruits and vegetables and more low-fat dairy (real cow’s milk dairy products).  These foods are higher in potassium, a mineral that helps counteract the effects of sodium (salt) and thus helps lower blood pressure.

The DASH diet not only emphasized fruits, vegetables and low-fat dairy products, it also emphasizes whole grains, and lean protein.  These foods not only help you increase potassium, but also calcium, magnesium, and fiber.  These nutrients can help control blood pressure.

Foods to emphasize:

• Fruits:  Especially fresh or frozen fruit.  An apple is healthier than applesauce. Some people think frozen fruit isn’t healthy, but it is.  So, if blueberries or strawberries or some other fruit isn’t available at a good price buy some frozen fruit.  Some people have few fruits in their diet and some of my students had zero.  The DASH diet recommends 4-5 servings a day.  That is a lot of fruit for many people.
• Vegetables:  Fresh or frozen.  The American Diabetes Association recommends non-starchy vegetables fill half your plate.  Don’t skim on veggies as the DASH diet recommends 4-5 servings a day.  That is a lot so you may have to work up to adding veggies to your day.
• Grains emphasize whole grains:  This week, an announcer I heard on the radio, wanted to lose weight and was cutting back on bread.  So, misinformed.  The DASH diet not only includes grains but lots of grains from 6-8 servings a day.  I love bread and grains but even for me, this is a lot of grains.  You want to emphasize whole grains as they are loaded with vitamins, minerals, and healthy fiber.  The American Diabetes Association recommends choosing carbs that are rich in fiber, vitamins, and minerals – which includes whole grains.  Some people are quite confused about whole grains and even think “wheat bread” is whole grain.  Whole grains include:  barley, brown rice, buckwheat, oatmeal, popcorn, and foods made from whole wheat like whole wheat bread (not wheat bread), whole wheat pasta, whole wheat crackers.  There are many whole grain cereals and as I have noted previously, all General Mills cereals are whole grain.  To be sure it is whole grain, look at the ingredient list for the word, “whole”.  Whole wheat, not ‘enriched wheat flour’.  Whole corn, whole rye would also be whole grains.
• Nuts and seeds:  Like Dr. Oz recommends, I enjoy a handful of nuts a day usually a handful of peanuts at lunch and often I add some ground up walnuts to my morning cereal.
• Lean meats, poultry and fish: The American Diabetes Association recommends filling about 1/4^th of your plate with protein foods.  Lean protein foods include chicken, turkey, eggs, fish, shellfish, lean beef, lean pork, cheese and cottage cheese.
• Healthy Fats:  The American Heart Association recommends a number of cooking oils “that contain more of the “better-for-you” fats and less saturated fat.  These healthy cooking oils include:  Canola, Corn, Olive, Peanut, Safflower, Soybean and Sunflower oil.  We usually have Olive oil (EVVO – extra virgin olive oil) in our pantry but also another oil like Safflower oil.
• Low-fat Dairy – enjoy dairy as it provides important nutrients like potassium, calcium, vitamin D and a high-quality protein.  Dairy means “from a cow” so focus on real dairy, not fake dairy, and focus on low-fat dairy products like low-fat milk, low-fat yogurt, and low-fat cheese.  Many cheeses are made with 2% milk like Mozzarella cheese, and many grocery stores offer an assortment of reduced fat cheeses. 
• Spice it up – spices are good for you.  Full of healthy antioxidants.  I add cinnamon to my oatmeal and try to add spices in most foods we cook.  Another benefit of using spices is that you may use less salt in your cooking.

What foods to reduce:

• Fatty meats:  Most Americans love their meat.  But switching it up to eating more chicken, some fish, leaner cuts of meat, can be healthy.  We eat red meat but not every day.  And we try to choose leaner cuts of meat.  Choose lean hamburger, enjoy some pork chops but cut off the fat rind before eating the pork chop. Cut back on processed meats like bologna, bacon, sausages, and hot dogs.
• Full-Fat Dairy:  Most people have no idea the amount of fat in milk.  Whole milk is about 3.5% fat.  2% milk is 2% fat, 1% milk is 1% fat.  There is no-fat or skim milk which is essentially no fat.  You want real cow’s milk products in your diet for the healthy calcium and potassium, but choose lower fat versions.
• Tropical Oils:  This means coconut oil and palm oil.  So often manufacturers will use palm oil in food products.  Both palm oil and coconut oil are rich in saturated fats which can raise cholesterol levels.   

Want more information on eating well if you are a diabetic? 

Read more about the DASH diet at Mayo Clinic and WebMD.  The American Diabetes Association (diabetes.org) has a wealth of information on diabetes.  For those that like videos, you can watch a quick one-minute video What is the DASH Diet?    

 

Sources:  National Diabetes Statistics Report, 2022, Best Diabetes Diets 2023 , DASH Diet , Best Diets for Health 2023 , American Diabetes Association ,  Whole grains , Lean protein foods , American Heart Association , Mayo Clinic , WebMD , diabetes.org , What is the DASH Diet?  Image Sources:  Diabetes , article , DASH diet  

Best Weight Loss Diets for 2023

Who hasn’t heard people talking about losing weight.  As I noted in a recent blog, a guy on Twitter went to his doctor and the doctor said his BMI was too high and he needed to lose 67 pounds.  Now, that is a challenge.  What weight loss diet should this guy chose to go on?  What are some healthy choices that will help him lose weight but not cut out food groups or nutrients needed for good health?  What diet will help him not only lose weight but keep it off because the diet emphasizes lifestyle changes and adopting good habits?

Anyone can go on a diet and lose some weight.  But often people choose a fad diet that may result in some weight loss but then they give up on it and many gain the weight back.  What most people want is to lose weight and keep it off.  This requires more than a diet, but lifestyle changes like more exercise and more healthy foods.  A relative gained some weight over the holidays.  Rather than going on a fad diet, she joined Weight Watchers – now called WW.  She contacted me to ask if she should count the calories in Extra Virgin Olive Oil (EVVO) used to season her baked chicken breast.  Absolutely as EVVO is healthy but also has calories, about 119 calories in each Tablespoon.  When eating out with her recently, she pulled up the WW App on her phone to record her points.  She finds the WW plan easy to follow.  I have no doubt she is on her way to losing the 7 pounds she gained. 

Like this relative, if you do want to drop a few pounds or more, what are some healthy weight loss diets?  Too many diets promise the world but are not good for your health.  Although not ranked this year, one of the diets ranked as the worst in previous years is the Whole30 diet (previously ranked 35 out of 39 diets).  U.S. News and World Report previously noted, Whole30 lacks scientific support and is severely restrictive according to the experts.  This, like so many fad diets, this diet doesn’t work to help you change your lifestyle but offers some quick solutions that aren’t viable for the long term.  You may lose some weight but when you go “off” the fad diet, the weight piles back on. 

This year, U.S. News and World Report ranked a number of diets at the bottom including the Paleo Diet, Atkins Diet, Keto Diet, SlimFast Diet and the Raw Food Diet.  So, instead of these poorly ranked diets, focus on one’s that have been proven to work.  The US News & World Report has once again ranked the weight loss diets in their Best Weight-Loss Diets for 2023. 

Why does US News & World Report rank a weight-loss diet a winner?  The panel of health experts ranking the diets not only look for weight loss that is sustainable for the long-term, they also focus on ease of following the diet, and good meal plans that help you reach your goal.  They noted some diets did well in the short term, people lost weight on the diet, but long-term results, not so good.  A diet really isn’t successful if you gain all the weight back that you wanted to say good bye to. They ranked 24 diets.  What Weight Loss Diets are at the top of their list for 2023?   

What Weight Loss Diets were ranked the best by US News & World Report for 2023?

Weight Watchers  (WW) Number 1 Diet for Weight Loss in 2023 (It was also number 1 for weight loss in 2022).  WW is described not only as a successful for weight loss but is also focused on inspiring healthy living and improving overall well-being.  WW focuses on teaching healthier eating habits and exercise.  I really like WW as it helps you learn healthier eating habits and helps with lifestyle changes like adding in more exercise to your day. New to the program in 2021 was taking into account foods with added sugar, saturated fat and fiber.  Foods with added sugar and/or saturated fats have more points while foods with fiber and/or unsaturated fats have less points.  New for 2022/2023 is a more simplified version of tracking points.  Except for diabetics, everyone is now on the same plan and the zero points list is the same for everyone. 

a.    Pros:  WW not only focuses on long-term weight loss; it also focuses on healthier living.  In 2021, WW introduced a new points system, calls PersonalPoints Program.  My relative likes the new ZeroPoint Foods list that is now the same for everyone (except diabetics).  My relative likes all the ZeroPoint fruits and vegetables but is disappointed that the list no longer includes avocados. One can still enjoy avocados but now with points.  Another big pro is WW has all the food groups and you can still enjoy a dessert. 

o   PersonalPoints:  In WW, you count points, not calories.  WW uses its famous PersonalPoints system in which all the food and beverages you eat have points.  You can track these points on the WW app on your phone.  The WW app provides meal planning tools, has the food tracker for your points, has an activity dashboard to encourage you to move more, and has some coaching to keep you motivated.  This diet doesn’t just focus on counting calories but on making healthier food choices. Unlike many diets, WW doesn’t just focus on cutting calories.  It also helps you choose healthier foods, foods with less saturated fat, less added sugar and more protein and foods with fiber. 

o   NEW:  WW used to let you add points for drinking more water and but now points are only added for activity and exercise.  

o   No Food is off-limits – unlike many weight-loss programs, WW doesn’t ban any foods.  Their website says, “Everything is on the menu.”  And they offer ZeroPoint foods that you can eat without worrying about tracking or measuring.  The ZeroPoint foods include many fruits and vegetables and may include lean proteins, and whole grains.  And you can have dessert as long as you save some points for the dessert. 

o   Support – you can get support from in-person meetings, from virtual workshops, by working with a personal coach or go it alone and rely on their digital tools.     

o   Healthier eating – in addition to promoting fruits and vegetables by giving many zero points, WW teaches you healthier eating habits.  Learning to eat healthier can lead to lifelong weight loss and not those lose weight quickly and gain it back diets. 

o   Move More – WW emphasizes being active but at your own pace. You not only count points for food, you also count points for exercise.  But not just going to the gym, cleaning your house adds points, mowing the lawn, walking the dog.  Basically, get moving points. WW has their own fitness tracker to track your exercise points.  And you can sync your fitness device like a watch to their activity tracker. So many weight loss programs focus only on giving up foods and not on adding exercise to your day. 

b.   Cons – some people don’t like all the counting of points but may find the WW PersonalPoints program easier to follow.  A student in my class said their mother was happy counting the points but their dad said he just wanted to eat when out in a restaurant and didn’t want to figure out the points for every food on his plate.  But WW offers a mobile app that has the points for over 285,000 foods and a “Menu Master” to guide you on how to eat healthy when eating out. My relative finds the WW app easy to use and likes “adding points” by exercising.  She can hold her phone to a food label and WW counts the points per serving of that food item.  However, when cooking and making a food with multiple ingredients, one has to enter all the items so a little more time consuming.  That is why my relative called me to ask if she needed to count the olive oil, she was seasoning the baked chicken with.  Yes, she had to include the olive oil in her points.   

Some people also like the face-to-face meetings and weigh-ins while others like my relative prefer the digital approach. 

Does it work?  Yes, according to the relative that is on it. Her goal was to lose the 7 pounds she gained over the holidays.  After 3.5 weeks of WW, she has lost 4 pounds.  However, her friend quit WW as they found working the App too hard to do.  

DASH Diet is ranked second for Best Weight-Loss Diets.  (Last year it was the Flexitarian Diet.) Last week we discussed the DASH diet as it is also ranked number 2 for Best Diets for Healthy 2023 .  Although designed to stop hypertension, it is a healthy diet that can be used for weight loss.  As noted last week, this diet emphasizes blood-pressure lowering nutrients such as potassium, calcium and magnesium as well as fiber.  The diet focuses on less sodium and saturated fats. 

a.      Pros:  One fills up on healthy foods like whole grains, fruits and vegetables.  The diet includes “moderate amounts of fat-free or low-fat dairy products, fish, poultry, beans and nuts”. One limits foods high in saturated fats and full-fat dairy products (e.g., whole milk, yogurt made with whole milk).  U.S. News and World Report notes that the fiber and protein in this diet help feel fuller and satisfied while providing enough calories to keep you energized.

b.      Cons:  the DASH diet isn’t a weight loss diet but “If you cut out processed, sugary, salty and high-fat foods from your diet, you’ll likely lose weight.” 

Mayo Clinic Diet ranked third for Best Weight-Loss Diets and ranks 4^th for Best Diet Programs. Similar to WW, this diet promotes healthy eating and a healthier lifestyle.  The diet emphasizes breaking your bad habits and replacing them with good habits.  Like the other diets, this diet emphasizes fruits, vegetables and whole grains.  For details on this diet, you can go to the Mayo Clinic Diet website.  At the top of their website you will see, “Weight loss for life”.  You start by taking a Free Diet Assessment that is on their website.  The website notes you can join for as little as $5 a week and you can get unlimited coaching sessions. The program is for 12 weeks and consists of two phases.

a.       Phase One is the “Lose It” phase:  the first two weeks focuses on lifestyle habits.  You learn to adopt 10 healthy habits while breaking five unhealthy habits.  Like WW there are “free” foods in that you can snack on all fruits and vegetables you want.  (Remember the student who began eating 5 fruits and vegetables a day and then got so full from this he had little appetite for the junk food he was eating?)  According to the Mayo Clinic, you may lose up to 6-10 pounds during phase one. This phase includes eating a healthy breakfast and adding in a minimum of 30 minutes of exercise a day.  No eating while watching TV.  The really motivated can aim for 60 minutes of exercise a day and “eating natural or minimally processed “real food”.  (Remember the student who “ate from the land”?  He ate minimally processed food as close the land or natural sources as he could. He was not overweight.)

b.      Phase Two is the “Live it” phase.  Now you learn how to make smart food choices, learn to control portion sizes, meal preparation and exercise.  Now you can “break some rules” and lighten up a bit.  In this phase the calorie counting starts.  The goal here is to lose a couple of pounds a week.  Calorie counting may be a little easier as one counts servings and not “calories”.  Thus, on a 1400 calorie diet you can have 4+ fruit and veggie servings, 5 carb servings, 4 protein/dairy servings, and 3 fats.  Phase Two also emphasize physical activity which helps one keep off the weight they have lost.  

Do you notice a pattern in these weight-loss diets?  None of them say to cut out “bread” or cut out carbs.  Yes, cut out sugary carbs but not whole grain bread, whole grain cereal.  How many times have you heard someone say I am on a diet so I am cutting out bread.  The above weight-loss diets emphasize fruits, vegetables and whole grains.  Not one says to cut out bread. The Mayo Clinic diet emphasizes healthy carbs from fruit, legumes, vegetables, whole-wheat flour (e.g. whole grain bread, whole grain crackers, whole grain cereals), and wheat bran. 

There are more weight loss diets in the Best Weight Loss Diets rankings including the TLC Diet, the Flexitarian Diet , and the Mediterranean Diet.  The best weight loss diet is the one that works for you.  One you can follow and stay on.  One that not only results in weight loss but lifestyle changes that help you keep off any weight you do lose.  WW (Weight Watchers) teaches you how to eat healthy and encourages more exercise.  No wonder it is a number one diet year after year.  WebMD has good advice to follow: to prevent disease and stay active for life, you do need to exercise.  So be sure to add this into your new lifestyle!  

Sources: noted, Best Weight-Loss Diets , Diets , Weight Watchers , WW , Foods , 2022/2023 , PersonalPoints , ZeroPoint Foods , ZeroPoint , PersonalPoints , WW app , add points , website , ZeroPoint , DASH Diet , Best Diets for Healthy 2023 , diet , Mayo Clinic Diet , Mayo Clinic Diet , Mayo Clinic diet , servings , healthy carbs , TLC Diet , Flexitarian Diet , Mediterranean Diet , advice  Image Sources:  weight loss , WW , Mayo Clinic diet 

Best Diets for Health 2023

So many people say, “I am on a diet.”  They always mean they are on a diet to lose weight.  But we are all “on a diet”.  Our diets may be healthy ones or not so healthy ones.  And some who think their diets are healthy may have little or no idea what a “healthy diet” means.  It doesn’t mean keto, gluten free, or any of the fad diets.  What is a “healthy diet”?

In the last two blogs we discussed simple changes you can make to start eating healthier.  There are diets to follow, not for weight loss but for a healthier you.  In the class I teach, students are always recommending we should “eat healthy”.  But when I ask them what this means they often struggle to come up with specifics.  Instead of making a resolution to go on a “diet” this year, why not go on a “diet” to eat healthier?  Are there healthy diets to follow?  A diet not for weight loss or weight gain, but just a healthy eating pattern? Not a “diet” you go on for a week or two but a lifelong way to eating healthier every day. 

I was watching TV recently and saw the commercial for taking pills to get your fruit and veggies each day.  A “nutritionist” said he has no time to eat fruits or vegetables so he purchases pills that supposedly contain all the fruits and vegetables he needs.  My husband watches this commercial and says, “No time to eat a banana?  Eat an apple”?  I agree, rather than take pills, eat your fruit and veggies as a way to eat healthier in 2023.  How do you know what a healthy diet is?  A popular quote from Hulk Hogan is “Train.  Say your prayers.  Eat your vitamins.”  By “eat your vitamins” he means rely on food for your nutrients, not pills.   

Best Diets for Healthy Eating 2023:  Each year, for the past 13 years, the US News & World Report has evaluated the “Best Diets”.   For 2023, U.S News reviewed and ranked 24 different diets using a panel of health experts. They looked for diets that didn’t exclude any food group and ones that provide all the essential nutrients.

 They ranked diets for healthy eating based on: 

• How easy is the diet to follow?
• Is the diet nutritionally complete? Contains all food groups, not short of important nutrients, does it provide enough calories?
• Is the diet safe?

Overall, the Best Diets for Health promote healthy eating habits, are safe, easy to follow, provide good nutrition, and are best for overall health and fitness.  What do they look for?  The health experts rank diets on a number of parameters including how nutritious the diet is, how safe it is and whether the diet protects against diseases like diabetes and heart disease.  Similar to the diet rankings in 2022, the top spots for 2023 went to Number One:  The Mediterranean Diet, Number Two:  The DASH diet and Number Three the Flexitarian Diet.       

Diets that ranked as the “Best Diets” for Healthy Eating 2023

      Number One:    Mediterranean Diet – This diet gets a 4.6 ranking out of 5 points for being a Best Diet Overall, and 4.6 out of 5 points for “Healthiness Score”.  In the nutrition class I teach, we often talk about the Mediterranean Diet and why it is so good for one’s health.  This diet is based on the foods people eat in Greece and other countries around the Mediterranean Sea. Not only is this diet rich in fruits and veggies, in Greece, they lead an active lifestyle.  Many nutritionists and health experts recommend this pattern of healthy eating.  Rather than giving up a food group, this diet recommends foods from each food group – but healthy foods from each group.

a.    Why is this diet good for your health?  The Mediterranean diet is good for your overall health and can be used for weight loss, for good heart health by lowering cholesterol, for brain health, to prevent cancer and to prevent and help control type 2 diabetes.   Basically, a good diet pattern for a healthier you in 2023.  To get started, try the 30-Day Mediterranean Diet Challenge at Eating Well.  Rather than go on a poorly ranked diet like the Whole30 for 30 days, choose to try the Mediterranean Diet for 30 days. 

b.      Foods to enjoy:  fruits, vegetables, olive oil, nuts, and fish.  

• Choose low-fat dairy – 2%, 1% or non-fat milk.  Choose low-fat yogurt.  Buy cheese that is made with low fat or skim milk like mozzarella cheese.  Real dairy means it comes from a cow, and thus does not include oat milk, almond milk or other non-dairy milks or non-dairy yogurts.  Focus on eating real dairy foods at every meal. You don’t want to cut back on dairy foods on the Mediterranean Diet as you need the calcium and vitamin D real dairy foods provide.  NIH notes that eating real dairy products can lower one’s risk of osteoporosis.
•  Whole grains – as noted in a previous blog (Add some whole grains to your day), so many Americans have few or no whole grains in their day.  Find a way to add whole grains to your daily food intake and to your kid’s diet.  Starting the day with oatmeal or Cheerios is a good way to add whole grains to your day. For kids, let them choose any General Mills cereal as all of them are whole grain.
• Fruit and Vegetables – 5 A Day is a start.  More than 5 A Day is even healthier. As noted in last week’s blog, bring a vegetable or piece of fruit with you for lunch every day.  Simple changes can be oh so good for your health.
• Nuts – add a handful of nuts a day
• Olive oil – buy some Extra Virgin Olive Oil (EVOO) and use it in cooking.  (See Which cooking oils are healthy?  Which oils are not so healthy?)   Olive oil is a heart healthy oil. But oils do have calories, a whopping 119 calories a tablespoon.  So, if you are concerned about your weight, enjoy some olive oil but be aware of its calories. 

c.     Foods to cut back on: red meat, foods with added sugar and foods high in saturated fat.  But you don’t want to cut back too much on red meat as red meat is a great source of iron.  

      Number Two:  DASH Diet – this diet stands for Dietary Approaches to Stop Hypertension, thus the acronym, DASH. Although it was designed to help lower blood pressure, the diet is good for your health.  This diet gets a 4.4 ranking out of 5 points for being a Best Diet Overall, and 4.5 out of 5 points for “Healthiness Score”.  U.S. News & World Report notes the diet is praised for its nutritional completeness, safety, ability to control diabetes, and prevent high blood pressure (hypertension).  The focus on fruits, vegetables, whole grains and real low-fat dairy, loads the diet up with potassium, calcium, protein and fiber.  These nutrients help lower blood pressure and U.S News terms them “blood pressure-deflating nutrients”.  The DASH diet also lowers your risk of stroke, Type 2 diabetes, obesity and heart events. This diet can be used for weight loss if one cuts back on the amount of fat and watches portion sizes.

a.     Nutrients – the diet emphasizes nutrients that help lower one’s blood pressure like potassium and calcium.  It encourages more fruits, vegetables, whole grains and lean protein and dairy – but low-fat dairy products Be sure to choose real dairy, not fake dairy.  Note: “dairy” means from a cow so almond milk, oat milk, other plant-based milks don’t count as a serving of dairy.  Real dairy means cow’s milk, yogurt made with cow’s milk and cheese.

b.     Foods to limit are those higher in saturated fats like fatty meats, full-fat dairy foods, coconut oil, and foods high in salt.  Choose lean cuts of meat to lower saturated fat, like lean hamburger meat, chicken without the skin, pork chops.  Also, cutting back on added sugar by cutting back on sodas, sports drinks and other sugar-sweetened beverages and sweets high in added sugar. (Note:  I saw a family buying a gallon of Sunny D.  I am sure they thought it was just like orange juice.  But no, mostly full of added sugar.  The second ingredient is high fructose corn syrup.)

c.     Cut back on salt in foods by using herbs and spices to flavor your food. 

d.     Fruit and Veggies – be sure to have at least one serving of fruit or a vegetable at every meal. And don’t count the fast-food French Fries as your veggie serving.

e.     Exercise – Aim for at least 30 minutes a day.  This could be a 15- minute walk after lunch and a 15- minute walk after dinner. 

f.      To get more guidance on the DASH diet from the National Heart, Lung, and Blood Institute, get a 20 page guide, DASH Eating Plan or a 6 page guide at Lowering Blood Pressure with DASH.  Try some DASH-diet recipes from the Mayo Clinic. 

U.S. News recommends some easy steps to take to start eating the DASH way.  Try one or more of these small steps:

• Add a fruit or vegetable to every meal.  If you already have a vegetable at dinner, add a fruit. 
• Aim for 2 meat-free meals a week.  Enjoy some seafood in place of meat like tuna fish salad sandwiches.
• Instead of chips, enjoy a handful of nuts like peanuts, cashews, pecans.
• Add some whole grains to your day, like whole wheat bread, a bowl of whole grain cereal.
• Start taking a 15-minute walk after lunch or after dinner each day.

Although the DASH diet was designed for lowering high blood pressure, it is a good overall pattern of healthy eating.

      Number Three:  Flexitarian Diet– This sounds like it would be a “quack” diet, but it is actually a diet that emphasizes many healthy foods, fruits, vegetables, whole grains and plant-based protein.  It is a diet that combines vegetarian eating and flexibility.  This diet has been around since 2009 and was popularized by Dawn Jackson Blatner, R.D. in her book, “The Flexitarian Diet: The Mostly Vegetarian Way to Lose Weight, Be Healthier, Prevent Disease and Add Years to Your Life”.  The diet is mostly a vegetarian diet, the flexibility comes in because you can still enjoy a burger, a steak and other meat – but on occasion.  If you are interested in getting started on this diet, try the Beginner’s Guide. 

a.       You ADD these foods to your diet:

• Plant-based protein and eggs = tofu, beans, lentils, peas, nuts, eggs and seeds.
•  Fruit – all kinds
•  Vegetables
•  Whole grains – including brown rice, Quinoa, oats, buckwheat, barley
•  Herbs and spices – spices are super healthy so a good addition to any diet,
•  Oil – olive oil
• Protein – emphasis on fish and poultry
• Dairy – real dairy milk

b.       Foods to cut back on:  red meat, fried and fast food, butter, stick margarine (choose tub margarine) and foods with added sugar like sweets and soft drinks.

On Twitter, I just read about a man whose doctor said his BMI was too high and he had to lose 67 pounds.  He could go on a diet to lose weight like WW (Weight Watchers) or he could modify one of the above diets to eat healthy and lose weight.  One wants a “diet” that is really a lifestyle change – a change to eating healthier every day.  Not a diet that one goes on for a week or so and then go back to eating junk food.  So rather than going on some crazy diet plan in an effort to eat healthier in 2023, choose one of the above diets to begin modeling your eating after a healthy diet.   

As noted in the past few weeks, healthy eating doesn’t mean giving up all the foods you like to eat, but adding foods that promote good health like more fruits and vegetables, more whole grains, and more low-fat real dairy to your day.  I eat healthy but I also enjoy my desserts.  I don’t focus on foods to cut from my diet but on healthy foods I can add to my day.  Every semester I tell my students to eat at least 5 A Day – five fruits and vegetables a day.  One student gasped and said I couldn’t mean 5 A Day.  This student wanted to lose 15 pounds but never was successful.  He started the 5 A Day and before the semester was over, he had lost 15 pounds. When I asked what he did, he said he was so full from eating the 5 fruits and veggies a day that he didn’t have room for all the unhealthy snacks he used to eat.   More recently one of my students worked full time and came to class at night.  She was always so tired and admitted she had little energy.  Then I taught the class about the Mediterranean Diet.  She decided to start following the Mediterranean Diet pattern of eating.  She added some whole grains, more fruit and vegetables and started drinking real dairy milk at meals and eating some yogurt.  Within a few weeks she told the class that she had more energy and just “felt better”.  She said she was usually dragging at work by the afternoon, but now she went through the day with enough energy.  

 

Sources:  quote , Best Diets for Healthy Eating 2023 , US News & World Report  ,  Best Diets  ,  Mediterranean Diet , heart health  , Eating Well ,  mozzarella cheese , dairy foods , Add some whole grains to your day , General Mills , Which cooking oils are healthy?  Which oils are not so healthy? , calories , DASH Diet , DASH Eating Plan , Flexitarian Diet   Image Sources: Best Diets   , Mediterranean Diet , DASH diet