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Posts Tagged ‘Best Diets 2014’

The U. S. News & World Report published the 2014 best diets in eight categories. The DASH Diet (Dietary Approaches to Stop Hypertension) again rated as the best over-all diet and the best diet for healthy eating. What about this diet has caused it to rank number one for the past five years?

The government initially funded research to develop an eating plan to lower blood pressure that resulted in the DASH Diet. The diet scores high because of nutrients provided, safety, and its role in the prevention or control of diabetes and heart disease. While it is not designed for weight loss, those who follow this diet should maintain a healthy weight, and those with excessive body fat should lose extra pounds.

The Dash Diet increases “good” HDL cholesterol and lowers “bad” LDL cholesterol as well as triglycerides. The diet meets dietary standards for fat, protein, and carbohydrate. It provides ample fiber, potassium, calcium, and vitamin B-12, nutrients often deficient in diets. Although a little low in vitamin D, eating fortified cereal or foods such as sockeye salmon can help meet nutrient requirements.

The DASH Diet emphasizes vegetables, fruits, fat-free or low-fat dairy products, whole grains, fish, poultry, beans, seeds, nuts, and vegetable oils. It limits sodium, sweets, sugary beverages, and red meats and is low in saturated and trans fats. Below are guidelines to help follow the DASH Diet.

  • Vegetables: Eat four to five servings a day based on a serving size of one cup raw leafy green vegetables or 1/2 cup cut-up raw or cooked vegetables. Vegetables such as tomatoes, carrots, broccoli, sweet potatoes, greens and others are high in fiber, vitamins, and such minerals as potassium and magnesium. Use vegetables served over brown rice or whole-wheat noodles as a main dish. Fresh, frozen, or canned vegetables are all nutritious choices.
  • Fruits: Eat four to five servings a day based on a serving size of one medium fruit or 1/2 cup fresh, frozen or canned fruit or 4-ounces  of juice. Fruits are high in fiber, potassium, and magnesium, and all except a few are low in fat. Serve at mealtime for dessert or as a snack.
  • Dairy: Consume two to three servings a day based on serving sizes of one cup skim or one-percent milk, one cup yogurt, or 1 1/2 ounce cheese. These are major sources of calcium, vitamin D, and protein.
  • Grains: Eat six to eight servings a day based on serving sizes of one slice whole-wheat bread, one ounce dry cereal, or 1/2 cup cooked cereal, rice, or pasta. For more fiber and nutrients, choose whole grains. Look for products labeled “100 percent whole grain” or “100 percent whole wheat.”
  • Lean meat, poultry, and fish: Eat six or fewer servings a day based on serving sizes of one ounce cooked skinless poultry, seafood, lean meat, or one egg. These are rich sources of protein, B-vitamins, iron, and zinc. Reduce meat portions by one-third or one-half since even lean varieties contain fat and cholesterol. Trim away skin and fat from poultry and meat. Eat heart-healthy fish such as salmon, herring, and tuna.
  • Nuts, seeds, and legumes: Choose four to five servings a week based on serving sizes of 1/3 cup (1 1/2 ounces) nuts, 2 tablespoons seeds, or 1/2 cup cooked beans or peas. Almonds, sunflower seeds, kidney beans, peas, lentils and other foods in this family are good sources of magnesium, potassium, and protein as well as fiber and phytochemicals. Nuts contain healthy types of fat—monounsaturated fat and omega-3 fatty acids—and can be added to stir-fry, salad, or cereal. Also serve soybean-based products, such as tofu and tempeh, as alternatives to meat.
  • Fats and oils: Use two to three servings a day based on serving sizes of one teaspoon soft margarine, one tablespoon mayonnaise, or two tablespoons salad dressing. While fat is essential in the diet, many people consume too much which can contribute to heart disease, diabetes, cancer, and obesity. Choose healthier monounsaturated and polyunsaturated fats. Avoid trans fats that are often found in processed foods such as crackers and baked goods. Read food labels and choose foods lowest in saturated fat and free of trans fat.
  • Sweets: Limit to five or fewer a week. Serving sizes include one tablespoon sugar, jelly or jam, or 1/2 cup sorbet, Cut back on added sugar. Instead, use artificial sweeteners to curb the hunger for sweets.

Following the DASH Diet during 2015 can result in a healthier you. As a reminder, print and clip these guidelines and place on your refrigerator or in a place where you will see them daily. You can eat healthier and reap many rewards.

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If you work better with a diet plan, check the diets for 2014 ranked by the U. S. News & World Report (January... Clip art image of a group of healthy foods for a balance diet concept 7, 2014) as the most nutritious, safe, and easy to follow.

For the past four years, U. S. News has issued Best Diets in several categories as determined by experts in the fields of dietetics, nutrition, obesity, diabetes, and heart disease. From thirty-two plans, the DASH Diet (Dietary Approaches to Stop Hypertension) once again ranked as the best diet overall. The federal government initially funded research for this diet and doesn’t consider it a diet but an “eating plan.” It consists of foods lower in sodium to help reduce blood pressure.

The TLC Diet (Therapeutic Lifestyle Changes), a solid diet plan developed by the National Institute of Health, ranked second. Three diets tied for third; Mayo Clinic Diet, Mediterranean Diet, and Weight Watchers.

If you are seeking to lose weight, Weight Watchers topped the list followed by Jenny Craig, Biggest Loser, and Raw Food Diet. You can see the ranking of all thirty-two weight-loss diets at this link. Six other categories ranked the best diets for diabetes, heart, healthy eating, easiest to follow, best commercial diet plans, and best plant-based diets.

What is the best diet for you? These rankings show that no one diet plan is ideal for everyone. If you want a plan for healthy eating, the DASH and TLC diets again ranked first and second followed by the Mediterranean Diet. See the entire ranking for healthy diets here.

Continue your quest to eat healthier in 2014, and use these diets as a guide toward becoming a healthier and maybe even a happier you.

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