A healthy diet includes how much you eat as well as the types of foods consumed, according to Medline Plus, a service of the National Institutes of Health. A healthy, well-balanced diet can give your body the nutrients it needs to develop and function properly. Some healthy eating plans you can follow to improve your diet and help you lose weight include a Mediterranean-style diet, the DASH diet and following the United States Dietary Guidelines.
Mediterranean Diet
A Mediterranean-style diet focuses heavily on fruits, vegetables, whole grains, nuts and heart-healthy fats, including olive oil. It also includes fish and poultry as animal protein sources and also wine in limited amounts. According to Shirley Perryman, food science and human nutrition specialist at the Colorado State University Extension, the Mediterranean diet gets its name from the common eating patterns found in the Mediterranean region and has been shown to aid in weight loss, lower "bad" cholesterol, reduce your risk of type 2 diabetes, heart disease and some types of cancer. Following the Mediterranean-style of eating and staying within your calorie limits can improve your heart health and help you control your weight.
DASH Diet
The Dietary Approaches to Stop Hypertension, or DASH diet, was developed to help you reduce your blood pressure, but it has also been found to be useful for lowering your cholesterol and helping with weight loss. The DASH diet focuses on fruits, vegetables, whole-grain foods such as brown rice, oatmeal and whole wheat bread, low-fat dairy products and lean meats. It also emphasizes low-sodium foods and regular physical activity. The DASH diet is endorsed by the National Heart, Lung and Blood Institute and can help you develop sustainable healthy eating and physical activity habits.
Dietary Guidelines
Following the United States Dietary Guidelines can also help you improve your diet and control your weight. To lose weight, you must consume fewer calories than your body needs, and the "MyPyramid" program from the United States Department of Agriculture can provide you with an estimate of your daily calorie needs. It calculates your calorie needs based on your age, gender, height, current weight and physical activity habits. It can also guide you toward healthy food choices that are based on the Dietary Guidelines. As do other healthy diets and eating plans, the Dietary Guidelines encourage fruits, vegetables, whole-grain foods, beans, eggs, nuts and lean meats. It also recommends limiting foods with saturated fats, trans fats and high-sugar foods.
References
- National Institutes of Health: Medline Plus: Balanced Diet
- Colorado State University Extension: Weighing in with the Mediterranean Diet
- National Heart, Lung and Blood Institute: Your Guide to Lowering Your Blood Pressure with DASH
- United States Department of Agriculture: MyPyramid Plan
- United States Department of Agriculture: MyPyramid: Dietary Guidelines
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