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Top Diets for Healthier Lifestyle

Top Diets for Healthier Lifestyle

Modern times need morden meal plans that will keep pace with time , availability and easier applicability . In different times ,there have been invented so many diet plans by dietitians , nutritionists and researchers . So with plenty of diet plans to choose from , it might be a little difficult to find the suitable one for us .
In this article I’ve tried to include the diet plans that have ranked in top 3 in this year according to US News and World Report .

Mediterrnean Diet :


Mediterranean Diet has ranked #1 in Best Diets Overall where 35 diets were evaluated with input from a panel of health experts. Basically mediternean diet offers the host a healthier lifestyle including weight loss, heart and brain health, cancer prevention, and diabetes prevention and control . It has been the number 1 choice for nutritionists and doctors all over the world for it has been proven to be the best Plant based diet , Best Diabetic diet , Best diet for healthy eating and easiest to follow .

What is the Mediterrnean Diet ?

The Mediterranean diet is a way of eating based on the traditional cuisine of countries bordering the Mediterranean Sea. This diet is typically high in vegetables, fruits, whole grains, beans, nuts , seeds, healthy fats etc. Interest in the Mediterranean diet began in the 1960s with the observation that coronary heart disease caused fewer deaths in Mediterranean countries, such as Greece and Italy, than in the U.S. and northern Europe. Nowadays this diet has been proved to be world wide famous for its effects .

What are the criterias ?

More of a plant based diet ;
Meat especially Red Meat is discouraged to intake ;
More Healthy Fats ;

What it includes ?

The ingredients of Mediterrnean diet is quite affordable than other meal plans and easy to get . This includes :
Fruits and Vegetables : Aim for 7 to 10 servings a day of fibrous fruits and vegetables.
Opt for Whole Grains :whole-grain bread, cereal and pasta , brown rice , oatmeals etc .
Healthy fats : Olive oil as a replacement for butter while cooking. More intake of Nuts , Fatty fish .
Eat more seafood : Fish twice a week. Fresh or water-packed tuna, salmon, trout, mackerel and herring are healthy choices. Grilled fish tastes good and requires little cleanup. Avoid deep-fried fish.
Reduce red meat. Substitute fish, poultry or beans for meat. If you eat meat, make sure it’s lean and keep portions small.
Some dairy. Eat low-fat Greek or plain yogurt and small amounts of a variety of cheeses or sugar free dark chocolate .
Spice it up. Herbs and spices boost flavor and lessen the need for salt.
Remember to avoid Simple Carbohydrates eg : Sugar , Corn Syrup , Jaggery , Artificial Sweeteners . Also avoid saturated fats eg: Soybean oil , Mustard oil etc and trans fat foods which includes deep fried foods .
The Mediterranean diet is a delicious, easy and healthy way to eat. Most of the times many people who switch to this style of eating say they’ll never eat any other way.

Flexitarian Diet :

This is a combination of two other words : Flexible and Vegetarian . The term was coined over a year ago ,which refers to the Vegetarian way to stay healthy and lose weight , yet being flexible , one doesn’t have to cut down meat entirely . It has ranked #2 in Best Diets Overall for it doesn’t only lose weight in a rapid manner but also it helps to live a longer life with a good heart health , preventing diabetes and cancer types of diseases .

What is a Flexitarian Diet ?

This diet is also called a semi-vegetarian diet , which is also a plant based diet but you can occasionally chow meat , egg. Fish , dairy ; when the urge hits . It got famous from the 2009 .

What are the criteria ?

Includes all types of vegetables and fruits ;
Very low amount of meat and poultry ;
No consumption of added sugar , preservatives , refined starches and too much salt

What it includes ?

Fruits and Vegetables : Aim for 7 to 10 servings a day of fibrous fruits and vegetables. Dark green vegetables, such as turnip and collard greens, kale, and broccoli, legumes , cruciferous veggies which are high in Vitamin D , Calcium and Vitamin B complex with lots of micro nutrients are importance
Whole Grains :whole-grain bread, cereal and pasta , brown rice , oatmeals , soybeans ,etc .
Healthy fats : Olive oil as a replacement for butter while cooking. More intake of Nuts , Fatty fish , Butter ,Canola oil, Walnut etc
Seafood : Fish once /twice a week. Grilled fish tastes good and requires little cleanup. Avoid deep-fried fish.
Reduce red meat : Substitute fish, poultry or beans for meat. Can be taken in once in 2 weeks .If you eat meat, make sure it’s lean and keep portions small.
Some dairy. Eat low-fat Greek or plain yogurt and small amounts of a variety of cheeses or sugar free dark chocolate .
Remember if you are not taking meats , you definitely have to find substitutes for replacing the demand for the specific micronutrients and vitamins by other sources .

DASH Diet :


This diet has placed #2 jointly with Flexitarian diet . The DASH Diet, which stands for “Dietary Approaches to stop Hypertension”, is promoted by the National Heart, Lung, and Blood Institute to do exactly that: stop (or prevent) hypertension, aka high blood pressure .

What is DASH Diet ?

The DASH diet is a lifelong approach to healthy eating that’s designed to help treat or prevent high blood pressure (hypertension).
The DASH diet encourages you to reduce the sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure, such as potassium, calcium and magnesium.

What are the criterias ?

Reduced intake of sodium ,means capping sodium at 2,300 milligrams a day, which followers will eventually lower to about 1,500 milligrams ;
One veg or fruit after every meal ;
Eating whole grains ;

What it includes ?

Grains: 6 to 8 servings a day
Grains (Preferably whole grains) include bread, cereal, rice and pasta.
1.Vegetables: 4 to 5 servings a day
Fresh Raw veggies eg Tomatoes, carrots, broccoli, sweet potatoes, greens and other vegetables are full of fiber, vitamins, and such minerals as potassium and magnesium.
2.Fruits: 4 to 5 servings a day
Many fruits need little preparation to become a healthy part of a meal or snack. Like vegetables, they’re packed with fiber, potassium and magnesium and are typically low in fat.
3.Dairy: 2 to 3 servings a day
Low fat Milk or skimmed milk, low fat yogurt, fat free cheese and other dairy products are major sources of calcium, vitamin D and protein. But the key is to make sure that you choose dairy products that are low-fat or fat-free because otherwise they can be a major source of fat — and most of it is saturated.
4. Lean meat, poultry and fish: 6 one-ounce servings or fewer a day
Choose lean varieties of meat and try to trim the skin to reduce fat and aim for no more than 6 one-ounce servings a day. Cutting back on your meat portion will allow room for more vegetables. Have sea food and heart healthy fish more.
5. Nuts, seeds and legumes: 4 to 5 servings a week
Almonds, sunflower seeds, kidney beans, peas, lentils and other foods in this family are good sources of magnesium, potassium and protein. Serving sizes are small and are intended to be consumed only a few times a week because these foods are higher in calories.
6. Fats and oils: 2 to 3 servings a day
The DASH diet strives for a healthy balance by limiting total fat to less than 30 percent of daily calories from fat, with a focus on the healthier monounsaturated fats.Saturated fat and trans fat are the main dietary culprits in increasing your risk of coronary artery disease. Try to Avoid trans fat, commonly found in such processed foods as crackers,baked goods and fried items.
7. Sweets: 5 servings or fewer a week
You don’t have to banish sweets entirely while following the DASH diet — just go easy on them. Don’t use raw sugar. Artificial sweeteners such as aspartame (NutraSweet, Equal) and sucralose (Splenda) may help satisfy your sweet tooth while sparing the sugar. But remember to use it sensibly.

So if you want to live healthy , a little longer , then choose the right diet for you and enjoy to the fullest .

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