National Nutrition MonthⓇ is upon us and we are so excited! For 2019 the Academy of Nutrition and Dietetics is focusing on just the importance of good nutrition and working with dietitians and nutritionists to find the best fit for you. Below we’re including some of the most healthy diet options so that you can consider what works best for you! Make a healthy diet part of your healthier living today!
Dietary Approaches to Stop Hypertension (DASH)
This high in fruits and vegetables, low in sodium diet was originally designed to lower blood pressure but has many other helpful impacts for your health! Because of the focus on whole foods this plan is great for the whole family because it’s low in sugar, high in fiber, and low in saturated fats. Here are some of the best ways to enjoy the DASH diet:
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Eat those fruits and veggies!
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Enjoy unsalted nuts
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Pick low-fat dairy
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Opt for beans, lentils, and tofu for your protein to limit saturated fats.
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Drink less and move more!
FODMAP stands for Fermentable, Oligosaccharides, Disaccharides, Monosaccharides, and Polyols and that is a mouthful! Basically, these are carbohydrates in most foods that some people cannot tolerate as well. FODMAP is a diet plan that is prescribed and followed with a registered dietitian nutritionist’s supervision because this diet requires a slow introduction! Here are some typical FODMAPS:
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Oligosaccharides - There are two types, Fructans and Galactans
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Fructans - Wheat products, garlic, onions
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Galactans - Chickpeas, lentils, beans
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Disaccharides
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Lactose products - Milk, yogurt, soft cheese, ice cream
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Monosaccharides
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Fructose is found in fruits, but not all fruits have the same amount of fructose.
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Some higher fructose foods - Honey, mangos, high fructose corn syrup, watermelon.
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Polyols
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Sugar alcohols - Cherries, Apples, Mushrooms, some sugar substitutes
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This is the diet that is making all the rounds as one of the healthiest diets around. Not only is it healthy, but it also has a wide variety of foods to choose from! Some may find that the Mediterranean diet is a great blend of foods to make the healthiest, well-rounded choices to fit their lifestyle.
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Eating plenty of fruits and vegetables, while making beans and whole grains the focus of your meals is the cornerstone of the Mediterranean diet!
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Pick up some seafood for a quick and tasty meal that’s high in protein!
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Take advantage of beans and lentils instead of red meat or chicken!
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Enjoy spreads like Tzatziki, hummus, or baba ghanoush, all which can be made at home is a great way to get in some vegetable while also grabbing a delicious snack!
A vegetarian diet is long-trusted as a healthy diet choice for individuals to enjoy. Some people choose it for the health benefits, others choose it for ethical or environmental reasons. Whatever the reason, vegetarians focus on building a healthy diet from vegetables and other plant products. There are even different types of vegetarians, so you can customize a vegetarian diet to your needs!
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Lacto vegetarians will not eat meats, poultry, or fish, but will drink milk and eat dairy in addition to their plant products.
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Lacto-ovo vegetarians will not eat meats, poultry, or fish, but will eat eggs and dairy in addition to their plant products.
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Vegans will not eat any animal products at all, which includes lard, gelatin, or any other animal by-products. Some begans won’t eat honey, and many vegans will avoid animal products lives outside of their food choices as well!
Vegetarian diets can be very healthy, and lead to lower blood pressure and a reduced risk of heart disease. Because vegetarians tend to enjoy many fruits and vegetables, and fewer calories from fat, their diets tend to be higher in fiber, potassium and vitamin C
Hopefully, this guide can give you some ideas about the best ways to implement a healthy diet in your life. Remember to fit the diet to your lifestyle and not the other way around in order to maintain these healthy habits! Remember that you can always schedule a nutritional consult with Dr. Ben who has over 150 post-doctorate hours in clinical neurobiology and nutrition as well as 100 hours in functional medicine and neuroimmunology. He was also a personal trainer for 10 years and a competitive bodybuilder with extensive knowledge in the field and is happy to help individuals find their perfect health fit. Call 703.291.6677 to schedule your consult today.
For more information on the DASH diet, click here.
For more information on the Low FODMAP diet, click here.
For more information on the Mediterranean diet, click here.
For more information on vegetarian diets, click here.