With so many fad diets on the market, you may have difficulty choosing the right one for you. Some diets may restrict certain foods, which may make you question their safety. Fortunately, several nutritionist-recommended diets are available. Often, health organizations such as the American Heart Association work with teams of nutritionists to develop diets that address specific health conditions. According to the Centers for Disease Control and Prevention, more than two-thirds of American adults are overweight or obese.
Weight Watchers Program
The Weight Watchers Program has been in existence for more than 40 years, making it one of the most enduring nutritionist-recommended diets around. The program is a holistic approach to healthy living that focuses on diet as well as exercise and support. It uses a four-pillar philosophy: "Eat smarter, move more, helpful habits and get support." A 2009 study in the journal Public Health Nutrition found that not only did participants lose weight, but the diet significantly reduced levels of bad cholesterol.
DASH Diet
The DASH diet specifically addresses high blood pressure through a diet that is rich in heart-healthy foods, including fruits, vegetables and whole grains. The diet is endorsed by several agencies, including the National Heart, Lung and Blood Institute and the American Heart Association. A 2010 study in the journal Circulation: Cardiovascular Quality and Outcomes found that following the DASH diet significantly reduced blood pressure and coronary heart disease risk. The diet also offers advice and tips for eating out and eating fast food. It teaches the principles of making good choices to assist individuals in developing their own meal plans.
Mediterranean Diet
The Mediterranean diet differs from other diets by recommending a shift in eating patterns that include some dietary restrictions. The diet emphasizes the nutritional value of fish, olive oil and other healthful food choices. It also limits foods such as beef and butter, common sources of saturated fat. In contrast with other diets, the Mediterranean diet is not necessarily a low-fat option. Rather, it encourages you to consume monounsaturated fats. A 2010 study in the American Journal of Clinical Nutrition concluded that the nutritionist-recommended Mediterranean diet offered a healthful diet plan for preventing weight gain and obesity.
Dietary Guidelines for Americans
The U.S. Department of Health and Human Services and the U.S. Department of Agriculture have offered Americans advice on healthful eating since 1980, with the publication of its Dietary Guidelines for Americans. The guidelines offer specific amounts of calorie and nutritional intake, which some individuals may prefer. Its approach is similar to the DASH diet, with slight differences in servings for most food groups. The 2005 version of the guidelines also addresses lifestyle issues such as activity and alcohol consumption. For those seeking an all-around health program, the Dietary Guidelines for Americans offer an ideal plan.
References
- Centers for Disease Control and Prevention: Obesity and Overweight
- "Public Health Nutrition"; Comparison of the Effects of Four Commercially Available Weight-Loss Programmes on Lipid-Based Cardiovascular Risk Factors; L. Morgan et al; June 2009
- "Circulation: Cardiovascular Quality and Outcomes"; The Effect of Dietary Patterns on Estimated Coronary Heart Disease Risk: Results from the Dietary Approaches to Stop Hypertension (DASH) Trial; C. Chen et al; September 2010
- "American Journal of Clinical Nutrition"; Mediterranean Dietary Patterns and Prospective Weight Change in Participants of the EPIC-PANACEA Project; D. Romaguera; October 2010
- "The Mediterranean Diet"; M. Cloutier and E. Adamson; 2004
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