Diet & Food

People have different diets for religious, philosophical, health and medically sound reasons. The diets often dictate the types of foods you can eat and should avoid. The best diets have scientific evidence that demonstrates the benefits they provide a particular population. Certain foods can promote health, whereas other foods may increase your risk of disease. Consult your doctor about your health and diet to determine the healthiest foods to eat.

Vegan Diet

Vegans are vegetarians who eat fruits, vegetables, seeds, nuts, legumes and whole grains, but do not eat dairy, eggs, fish, poultry or meat or any products that contain animal ingredients. Vegans adopt this diet for health and philosophical reasons. A vegan diet is a healthy diet as long as you consume sufficient amounts of protein and vitamin B-12. Quality protein sources for vegans include soy and quinoa, because these foods contain all nine essential amino acids that make a complete protein. Soy food products include soy milk, tofu, tempeh and miso. Quinoa is a grain-like seed that you can cook and eat like rice with most meals and foods. Vitamin B-12 is a bigger challenge since this nutrient is found almost predominantly in animal products, particularly shellfish. Small amounts are in sea vegetables and some mushrooms. However, your best source is to take a vitamin supplement.

Gluten Free Diet

A small percentage of people, such as those with an intestinal autoimmune condition called celiac disease, have gluten sensitivity and are unable to eat foods that contain this substance. Gluten is a protein found in certain grains, such as rye, wheat and barley. Eating gluten can cause inflammation of your intestines and increase the risk of malabsorption of nutrients and malnutrition. A gluten-free diet excludes foods with gluten or processed in plants that manufacture foods with gluten. You can eat other foods, such as fruits, vegetables, fish, soy, quinoa, rice, corn and millet. Consuming gluten-free grains such as brown rice can increase your intake of vitamins, minerals and amino acids, according to research by scientists at the Celiac Disease Center at Columbia University in New York City and published in the "Journal of Human Nutrition and Dietetics" in 2009.

Heart Healthy Diet

A heart healthy diet avoids unhealthy fats and contains healthy fats. Consuming unsaturated fat from meat and dairy and trans fat from industrial processed foods, such as margarine, breads and cookies, may increase your risk of heart disease. Eating foods with healthy fats, such as monounsaturated and omega-3 fatty acids, may reduce your risk of heart disease. Olive oil and avocados contain monounsaturated fatty acids. Walnuts, flaxseeds and salmon contain omega-3 fatty acids.

Low Sodium Diet

A low sodium diet may reduce your blood pressure and risk of stroke. Foods that are low in sodium include fresh fruits and vegetables, whole grains, legumes and unsalted nuts and seeds. The key is to avoid eating processed foods and restaurant meals, since they often contain high levels of sodium.