More than 30 percent of Americans in the United States are obese, according to a report published in 2010 in the "Journal of the American Medical Association." Obesity increases your risk of heart disease, diabetes and early death. Making changes to your diet can help you improve your weight and your health. A diet for good health should include plenty of fruits, vegetables, whole grains, healthy fats and lean sources of protein.
Mediterranean Diet
The Mediterranean diet is considered a very healthy diet. It was initially recommended as a heart-healthy diet, and in addition to reducing your risk of cardiovascular disease, the Mediterranean diet can also reduce your risk of developing some cancers, Parkinson's disease and Alzheimer's disease. The plant-based diet encourages you to eat mostly fruits, vegetables, whole grains, legumes, nuts and seeds. Instead of red meat, you need to eat more fish and poultry on the Mediterranean diet, with an emphasis on fish. Eggs and low-fat dairy foods are also allowed on the diet in moderate quantities. Instead of butter, olive oil is the preferred fat on the Mediterranean diet. Olive oil contains high amounts of the heart-healthy monounsaturated fats.
DASH Diet
The DASH diet is another diet for good health. Initially, DASH was used as a diet to help people lower high blood pressure. But it can also help reduce your risk of diabetes, lower blood cholesterol levels and promote a healthy weight. Like the Mediterranean diet, DASH also places an emphasis on plant-based foods. DASH encourages you to consume large amounts of fruits and vegetables each day, about eight to 12 servings. Fruits and vegetables contain high amounts of potassium and magnesium, nutrients that help lower blood pressure. In addition, fruits and vegetables are high in antioxidants and fiber and low in calories. DASH also recommends you include more whole grains, lean sources of protein, heart-healthy fats and legumes in your diet. Milk is also an important food on the DASH diet. Calcium also plays a role in blood pressure regulation, and you should aim for three servings of low-fat milk or other low-fat dairy foods when following the DASH diet.
Vegetarian Diet
A diet for good health should be plant-based like a vegetarian diet, according to the Harvard School of Public Health. People who follow a vegetarian diet on average have lower blood pressures, lower blood cholesterol levels, reduced rates of heart disease and type 2 diabetes. In addition, people who follow a vegetarian diet also tend to be thinner. A vegetarian diet primarily consists of grains, fruits, vegetables, nuts, seeds and legumes. Some vegetarians also include milk and eggs in their diets. Adequate protein intake is often a concern for people considering a vegetarian diet. Legumes, nuts and seeds provide the vegetarian with a good source of protein. Vegans, vegetarians who do not eat any animal products, are at risk of a vitamin B12 deficiency and may need a dietary supplement to meet needs.
References
- Harvard School of Public Health: What Should You Eat?
- MayoClinic.com: Mediterranean Diet
- The DASH Diet Eating Plan
- Journal of the American Medical Association: Prevalence and Trends in Obesity Among US Adults, 1999-2008
- MyPyramid.gov: Vegetarian Diets
- Journal of the American Dietetic Association: Vegetarian Diets
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