Top Ten Diets to Support Physical and Mental Health in 2022

Top Ten Diets to Support Physical and Mental Health in 2022

Every year, US News & World Report, in collaboration with a panel of health, nutrition and diet experts, classifies the most popular eating styles to create the best overall diet into categories. By 2022, 40 different diets were ranked within categories including “The Best Diets for Healthy Eating,” “The Best Plant-Based Diets,” “The Best Diets for Weight Loss,” “The Best Fast Diets for Weight Loss. weight, “” The best heart-healthy diets, “” The best diets for diabetes, “and” The easiest diets to follow, “plus the” Best overall diet. “

This year, the Mediterranean diet ranked first in all but two categories, leading to a nomination for “Best Overall Diet.” If you are looking to follow a plant-based diet, a heart healthy diet, a diet for the prevention or control of diabetes, a general diet for good health, and / or an easy-to-maintain diet, then this is for you. The Mediterranean diet was the “best on display” in all of these categories. But it is not the only game in town. Below are descriptions and benefits of the top 10 best overall eating plans, in descending order.

Best overall diet

While the diets listed here are ranked from 1 to 10, several are actually tied.

# 1 Mediterranean diet

With its diversity of food options, emphasis on fresh foods, especially fruits, vegetables and whole grains, the nutritionally balanced Mediterranean diet, low in sugar and saturated fat, has been proven year after year to be the “best of the best” eating plans. for most people trying to keep their body and brain in tip-top shape.

# 2 The DASH diet

The Dietary Approach to Stop Hypertension (DASH) diet was designed (and has been proven) to reduce or prevent high blood pressure by reducing both diastolic and systolic pressure. This balanced diet is similar to the Mediterranean diet and has also been shown to support heart health, reduce the risk of stroke, and help prevent or control type 2 diabetes and obesity.

# 3 The flexitarian diet (tied for second with the DASH diet)

This flexible vegetarian, or “mostly” vegetarian diet, is a nutritionally balanced diet that emphasizes vegetarian meals most of the time, but still includes small amounts of meat. A good diet for those who love plant-based foods, but don’t want to commit to a full vegetarian diet.

# 4 The MIND diet

The MIND diet was designed to help prevent or delay the symptoms of Alzheimer’s disease and dementia. This diet was based on both the Mediterranean diet and the DASH diet, but with a strong emphasis on eating specific foods such as nuts, beans, berries, and fish, a specific number of times a week.

# 5 The Mayo Clinic diet

Primarily a weight loss plan, the Mayo Clinic diet focuses on breaking bad eating habits (like eating in front of the TV) and developing a solid, healthier eating plan that will not only help you lose or maintain weight, but you will also enjoy it. enough to go on for the rest of your life. While the focus is on food, the plan also includes goal setting and physical activity guidance.

# 6 The TLC diet (tied for fifth with the Mayo Clinic diet)

The Therapeutic Lifestyle Change (TLC) diet was designed to remove cholesterol from your diet as part of a heart-healthy eating plan. The low-fat TLC regimen highlights fruits, vegetables, pasta, bread, and lean meats, and relies on your ability to decipher and use the nutritional information of packaged foods.

# 7 Volumetric Diet (tied for fifth with the Mayo Clinic and TLC diets)

Focusing on the density of foods, the volumetric approach to healthier eating and weight management divides foods into categories based on their density. You are encouraged to primarily fill up on very low-density foods (ie, non-starchy vegetables, skim milk) and low-density foods (ie, cereals, grains, low-fat meats, starchy vegetables). Practice portion control when it comes to medium density foods (ie pizza, French fries, meats, ice cream) and limit high density foods (ie French fries, cookies, butter) as much as possible.

# 8 The Weight Watchers Diet (tied for fifth with the Mayo Clinic, TLC, and Volumetric Diets)

Although not at the top of the “best overall diet” list, the Weight Watchers plan ranked first in the Best Weight Loss Diet category. The plan is flexible and allows you to create your own tailored healthy diet, not only to lose weight but also to eat better as part of an overall healthy lifestyle that includes behavioral changes and exercise.

Vegetarian diet # 9

While ranked No. 9 in “Best Overall Diets,” a vegetarian diet ranked No. 3 in Best Plant-Based Diets and No. 5 in Best Weight Loss and Best Weight Loss Diets. diabetes. According to the US News & World Report and other sources, most vegetarians are “lacto-ovo” vegetarians, which means they do not eat meat, fish, or poultry, but do eat eggs and dairy. A well balanced vegetarian lacto-ovo diet will provide you with all the nutrients you need to stay healthy.

# 10 The Nordic diet

At the core of the Nordic diet (which originated in Denmark) are locally produced seasonal foods, including fresh, natural foods from nature and the nearby seas and lakes, as well as the traditional Scandinavian concern to protect the environment. environment. Non-Scandinavians can adapt the Nordic diet for themselves by avoiding processed foods and additives, and eating more fresh, natural and whole foods from their own local environments.

Note: The Nordic Diet tied for 10th with the Ornish Diet, which is very low in fat, refined carbohydrates, and animal protein. Dr. Dean Ornish designed this diet in 1977, in an effort to reverse heart disease and help people lose weight, be healthier, and live longer.

You can search any of these diets online for more information, menu planning ideas, and recipes. You can also search US News & World Report online for complete ranking lists.

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