The 3 Best Diet Trends in 2019
1. Mediterranean Diet
It’s generally accepted that the people in countries bordering the Mediterranean Sea live longer and suffer less than most Americans from cancer and cardiovascular ailments.
The secret is an active lifestyle, weight control, and a diet low in red meat, sugar and saturated fat and high in produce, nuts, olive oil, and other healthful foods.
The Mediterranean Diet may offer a host of health benefits, including weight loss, heart and brain health, cancer prevention, diabetes prevention, and control. By following the Mediterranean Diet, you could also keep that weight off while avoiding chronic disease.
There isn’t “a” Mediterranean diet. Greeks eat differently from Italians, who eat differently from the French and Spanish. But they share many of the same principles.
Working with the Harvard School of Public Health, Oldways, a nonprofit food think tank in Boston, developed a consumer-friendly Mediterranean diet pyramid that offers guidelines on how to fill your plate – and maybe wineglass – the Mediterranean way.
Because this is an eating pattern – not a structured diet – you’re on your own to figure out how many calories you should eat to lose or maintain your weight, what you’ll do to stay active and how you’ll shape your Mediterranean menu.
The Mediterranean diet pyramid should help get you started. The pyramid emphasizes eating fruits, veggies, whole grains, beans, nuts, legumes, olive oil, and flavorful herbs and spices; fish and seafood at least a couple of times a week; and poultry, eggs, cheese and yogurt in moderation, while saving sweets and red meat for special occasions.
Top it off with a splash of red wine (if you want), remember to stay physically active and you’re set.
Red wine has gotten a boost because it contains resveratrol, a compound that seems to add years to life – but you’d have to drink hundreds or thousands of glasses to get enough resveratrol to possibly make a difference.
2. DASH 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.
It emphasizes the foods you’ve always been told to eat (fruits, veggies, whole grains, lean protein, and low-fat dairy), which are high in blood pressure-deflating nutrients like potassium, calcium, protein, and fiber.
DASH also discourages foods that are high in saturated fat, such as fatty meats, full-fat dairy foods, and tropical oils, as well as sugar-sweetened beverages and sweets.
Following DASH also means capping sodium at 2,300 milligrams a day, which followers will eventually lower to about 1,500 milligrams. DASH Diet is balanced and can be followed long term, which is a key reason nutrition experts rank it as U.S. News’ Best Overall Diet, tied with the Mediterranean Diet.
Starting DASH doesn’t mean making drastic changes overnight. Instead, begin by making whatever small changes seem most manageable to you. For example:
Add one vegetable or fruit serving to every meal.
Introduce two or more meat-free meals each week.
Use herbs and spices to make food tastier without the salt.
Snack on almonds or pecans instead of a bag of chips.
Switch white flour to whole-wheat flour when possible.
Take a 15-minute walk after lunch or dinner (or both).
For more guidance, the National Heart, Lung, and Blood Institute publishes free guides. They’ll help you determine how many calories you should eat for your age and activity level, tell you where those calories should come from and remind you to go easy on the salt.
3. Flexitarian Diet
Flexitarian is a marriage of two words: flexible and vegetarian. The term was coined more than a decade ago and in her 2009 book, “The Flexitarian Diet: The Mostly Vegetarian Way to Lose Weight, Be Healthier, Prevent Disease and Add Years to Your Life,”
Dawn Jackson Blatner says you don’t have to eliminate meat to reap the health benefits associated with vegetarianism – you can be a vegetarian most of the time, but still, chow down on a burger or steak when the urge hits.
By eating more plants and less meat, it’s suggested that adherents to the diet will not only lose weight but can improve their overall health, lowering their rate of heart disease, diabetes, and cancer, and live longer as a result.
Becoming a flexitarian is about adding five food groups to your diet – not taking any away. These are: the “new meat” (non-meat proteins like beans, peas or eggs); fruits and veggies; whole grains; dairy; and sugar and spice
A five-week meal plan provides breakfast, lunch, dinner and snack recipes. You can follow the plan as it’s outlined, or swap recipes from different weeks to meet your preferences.
Breakfast choices are around 300 calories, lunches 400 and dinners 500. Snacks are about 150 calories each; add two, and your daily total clocks in at 1,500 calories.
Depending on your activity level, gender, height and weight, you can tweak the plan to allow for slightly greater or fewer calories. Follow the Flexitarian Diet at your own pace: Jump in and try most of the recipes, sticking to the meal plan verbatim for five weeks. Or take it slowly, and test one of the recipes every once in a while.
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