Want to change your eating habits in 2023? If you’re looking for a new meal plan or want to change your lifestyle when it comes to eating, you have plenty of options.
One way of eating continues to top the list of experts.
of mediterranean diet It was ranked #1 on the US News & World Report’s 2023 Best Diets list, released Tuesday. This list includes 24 diets that have been researched by a panel of health experts. This is his sixth year in a row that the Mediterranean diet has topped the list.
In addition to winning the best overall category, the Mediterranean diet was named Best Plant-Based Diet, Best Diet for Bone and Joint Health, Best Family Diet, and Best Diet for Healthy Eating. Ranked #1 for best food.
So what makes this diet so special?
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Mediterranean Diet Approved by Experts
“I love the Mediterranean diet, which is rich in vegetables, fruits, legumes and whole grains, and offers a variety of meals,” he says. Gina Hamshawa registered dietitian in New York City who did not participate in the U.S. News panel.
“Nutritionally, I like that it helps people consume more fiber and healthy fats. We encourage you to
Says eating patterns are sustainable Elizabeth HugginsHilton Head Health registered dietitian and nutritionist who did not participate in the US news panel.
“There are many others, but I would say diet in the sense of diet rather than eating patterns, but when you look at the diets out there, you might see immediate results,” she says. Can people keep them?”
Generally, the answer is no, she says.
What is the Mediterranean diet?
The Mediterranean diet follows the traditions of how the inhabitants of the Mediterranean countries have traditionally eaten.
“There is no ‘Mediterranean’ diet. Greeks and Italians eat differently than the French and Spaniards,” US News & World Report said in a post announcing it. increase. “But they share many of the same principles.”
There are 21 countries surrounding the sea, including Italy, Greece, Croatia, Lebanon, Monaco and Turkey.
“I think it could possibly sound exotic or exotic and unfamiliar to the average American,” says Huggins. “But when you really think about it, it’s really consuming a lot of vegetables… fruits and beans.”
What foods should you eat on a Mediterranean diet?
This diet features mostly plant foods, including fruits and vegetables, but also incorporates beans, nuts, whole grains, seafood, and lean poultry. We also look at unsaturated fats, such as extra virgin olive oil.
An occasional glass of red wine is also considered acceptable as part of a meal.
“Characteristics of this diet include monounsaturated and polyunsaturated fats (olive oil, nuts, seeds, fish, etc.), abundant fruits and vegetables, fish and legumes, and poultry. The emphasis is on the proteins that are produced, and the eggs,” says Hamshaw.
What Foods Should You Avoid on a Mediterranean Diet?
Hamshaw says red meat is allowed but less often than other proteins. Soft drinks, butter, sugary drinks, and alcohol are also restricted.
This diet is one of the more well-studied diets. Hamshaw says research repeatedly supports its possible benefits.
“This type of low-fat eating pattern leaves little room for the saturated fat, added sugars and sodium that flood the standard American diet,” says US News & World Report. “People following a Mediterranean-style diet have been reported to live longer, have a higher quality of life, and be less likely to develop chronic diseases such as cancer and heart disease.”
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How to start the Mediterranean diet
A simple way to start, says Huggins, is to think about your favorite vegetables and choose to include them in your diet. If you want to continue to incorporate meat, start thinking about how you can add alternative proteins like beans to your diet while reducing the portion of meat to use as an “accent.”
What are the benefits of the Mediterranean diet?
“Diet is associated with a lower risk of heart disease and stroke because of the emphasis on heart-healthy unsaturated fats,” Hamshaw says. They tend to be rich in nutrients.”
According to US News & World Report, the diet may prevent type 2 diabetes, may reduce symptoms of inflammatory and autoimmune diseases, including arthritis, and may also help with depression. I am adding that there is.
But it’s not just health, according to US News & World Report analysis.
The food is ‘family friendly’ and most family members can eat a Mediterranean diet without too much modification. Balanced “for all ages”. It’s also “budget friendly” and doesn’t require many special items. And given that the diet focuses primarily on plant-based foods, it’s also “greener.”
Who Should Try the Mediterranean Diet?
Overall, according to nutritionists, it’s a good option for anyone to try.
“I recommend it to just about everyone from a health standpoint,” says Hamshaw.
Its key features – plant, whole grain and limited saturated fat – can be adjusted to individual tastes and preferences.
“I think anyone can definitely try it,” Huggins says, noting that if you have dietary restrictions, you can simply adjust your diet as needed.
That said, that way of eating doesn’t suit everyone’s lifestyle.
“Whether it’s culturally appropriate and suits the client’s tastes is another matter, and my recommendations always take taste and culture into account,” Hamshaw says.