Following the right diet to be healthy can be challenging. With all the conflicting news about what you should and should not eat, you could be changing your diet daily. Following a healthy diet helps you maintain your weight, increase your energy, sleep better and feel better. Other advantages include reducing your risks of developing chronic diseases like diabetes and high blood pressure. Your personal likes, dislikes, tastes of your family members and your cultural foods should all fit into a healthy menu.
Mediterranean Diet
This healthy diet encourages plenty of fruits and vegetables, healthy fats and fish or seafood twice a week. Red meat and sweets are an occasional indulgence. The November 2010 issue of the "American Journal of Clinical Nutrition" published research results showing a Mediterranean diet significantly reduces the occurrence of cardiovascular disease, cancer and neurodegenerative diseases. The October 2009 issue of "Maturitas" published results revealing both men and women who follow the Mediterranean diet have a longer lifespan and fewer complications after having a heart attack.
Okinawa Diet
The Okinawa diet is based on nutrition habits in a small part of Japan where the life expectancy of citizens is the highest in the world. Their longevity is attributed in part to their healthy diet. This diet consists of plenty of fruits and vegetables like the Mediterranean diet; however it is higher in starchy vegetables than the Mediterranean diet is. Plenty of yellow and orange vegetables, like sweet potato and squash, are included. Very low quantities of meat and fish and no dairy products are found in the daily diet. The August 2009 edition of "Journal of American College of Nutrition" published study results showing the Okinawa diet is lowest in fat and highest in carbohydrate compared to the Mediterranean diet. The high carbohydrate foods offer a rich supply of antioxidants.
Diet to Avoid Disease
"Clinical Interventions in Aging" published findings from the University of Australia in the January 2006 issue. This study looked at the current research findings that certain elements of the daily diet influence the development of diseases like heat disease, osteoporosis, and diabetes. Limiting fats and increasing vegetables can reduce heart disease, consuming calcium and vitamin D can reduce osteoporosis, and following the glycemic index of food and increasing fiber can reduce diabetes. Based on reviews of this research, they found the best diet for fight age-related disease and support health is low-calories and fat, high in whole grains, legumes, fruit and vegetables.
Flexitarian Diet
Nutritionists at the Mayo clinic use the term flexitarian to describe a diet that is primarily plant-based, but includes meat, poultry or fish once or twice weekly. This type of healthy diet provides the benefits of increased fruits, vegetables and whole grains without having to completely eliminate animal-based foods.
References
- "American Journal of Clinical Nutrition"; Accruing Evidence on Benefits of Adherence to the Mediterranean Diet on Health: an Updated Systematic Review and Meta-Analysis; F. Sofi, et al.; November 2010
- "Maturitas"; Effects of the Mediterranean Diet on Longevity and Age-Related Morbid Conditions; F.R. Perez-Lopez et al.; October 20, 2009
- "Journal of the American College of Nutrition"; The Okinawan diet: Health Implications of a Low-Calorie, Nutrient-Dense, Antioxidant-Rich Dietary Pattern Low in Glycemic Load; D.C. Wilcox, et al.; August 2009
- "Clinical Interventions in Aging"; Dietary Approaches that Delay Age-Related Diseases; A.V. Everitt, et al.; 2006
- "MayoClinic.com"; Should You be a Flexitarian?; J.Nelson, et al.; February 22, 2011
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