Looking to make changes to your diet in 2023? If you’re looking for a new meal plan or trying to make changes to the way you eat, you have a lot of choices.
Experts keep putting one way of eating at the top of the list.
U.S. News & World Report’s list of the best diets for 2023, which came out on Tuesday, put the Mediterranean diet at the top. A group of health experts looked at 24 diets and put them on the list. This is the sixth year in a row that the Mediterranean Diet is at the top of the list.
The Mediterranean diet also came in first for Best Plant-Based Diets, Best Diets for Bone and Joint Health, Best Diets for Healthy Eating, and Best Diets for Family Friendly Eating. So, what is so different about this diet? “We value the power of family.” In a new show, famous chef José Andrés and his daughters travel through Spain.
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Mediterranean diet is expert approved
Gena Hamshaw, a registered dietitian in New York City who did not take part in the U.S. News panel, says, “I love that the Mediterranean diet is full of vegetables, fruits, legumes, and whole grains and that it has a lot of variety.”
“From a nutrition point of view, I like that it can help people eat more fiber and healthy fats. People usually try more plant-based and whole foods when they follow a Mediterranean diet.
Elizabeth Huggins, a registered dietician and nutritionist at Hilton Head Health who did not take part in the U.S. News panel, says that the way of eating is sustainable. “So many of the other diets out there might work quickly,” she says. “When I say “diets,” I mean “diets” as in a pl
What Is The Mediterranean Diet?
The Mediterranean diet is based on how people have always eaten in the countries around the Mediterranean Sea.“There’s no such thing as a Mediterranean diet. In its announcement post, U.S. News and World Report say, “Greeks eat differently than Italians, who eat differently than the French and Spanish.” “But they agree on a lot of the same things.”
Italy, Greece, Croatia, Lebanon, Monaco, and Turkey are just some of the 21 countries that are near the sea.
Huggins says, “I think it might sound strange or foreign to the average American.” “But when it comes down to it, it really comes down to eating a lot of vegetables, fruits, and beans.”
What foods should you eat on the Mediterranean diet?
On this diet, you eat mostly plant-based foods, like fruits and vegetables, as well as beans, nuts, whole grains, seafood, and lean poultry. A lot of attention is also paid to unsaturated fats from things like extra-virgin olive oil.
A glass of red wine once in a while is also considered a healthy part of the diet.
“This way of eating is characterized by a focus on mono- and polyunsaturated fats (like those found in olive oil, nuts, seeds, and fish), eating a lot of fruits and vegetables, and getting most of your protein from fish and legumes, with some chicken and eggs thrown in,” says Hamshaw.
What foods should you avoid on the Mediterranean diet?
Hamshaw says that red meat can be eaten, but not as often as other proteins. According to U.S. News & World Report, you should also limit whole-fat dairy, sweets, processed meat and snack foods, sugary drinks, butter, sugary drinks, and alcohol.
Hamshaw says that the diet is one of the ones that has been studied the most, and that research has repeatedly shown that it might be helpful.
U.S. News & World Report says that this kind of low-fat eating pattern doesn’t leave much room for the saturated fat, added sugars, and sodium that are common in the average American diet.
“People who eat like those in the Mediterranean tend to live longer, have a better quality of life, and are less likely to get diseases like cancer and heart disease”
How to start the Mediterranean diet?
Huggins says that a simple way to start is to think about which vegetables you like and try to eat more of those. And if you want to keep eating meat, think about how to cut back on the amount and use it as a “accent” while adding other proteins like beans to your diet.
What are the benefits of a Mediterranean diet?
“The diet has been linked to a lower risk of heart disease and stroke because it focuses on heart-healthy, unsaturated fats,” says Hamshaw. “Also, the diet is usually full of phytonutrients, which may help brain function over time.”
U.S. News & World Report says that the diet may also help prevent Type 2 diabetes and reduce the symptoms of inflammatory and autoimmune diseases like arthritis. It may also help with depression, the publication says. But, as U.S. News and World Report points out, it’s about more than just health.
The diet is “family-friendly” because most family members can eat meals from the diet without making many changes. It is also “well balanced for all ages.” It’s also easy on the wallet and doesn’t need a lot of special tools. Since the diet is mostly made up of plant-based foods, it is also “friendly to the planet.”
Who should try the Mediterranean diet?
Overall, dietitians say it’s a good choice for anyone to try. “From a health point of view, I’d tell almost anyone to do it,” says Hamshaw.
Its main parts—plants, whole grains, and a small amount of saturated fat—can be changed to fit a person’s likes and dislikes.
Huggins says, “I think anyone could try it, and if someone has food restrictions, they can just change the diet to fit their needs.”
But that doesn’t mean that the way of eating works well for everyone.
“Another question is whether it’s culturally appropriate and fits the client’s tastes,” says Hamshaw. “My recommendations always take preferences and culture into account.”
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Jessa Martin is the author of Nogmagazine, A professional in writing by day, and novelist by night, she received her bachelor of arts in film from Howard University and her master of arts in media studies from the New School. A Brooklyn native, she is a lover of naps, cookie dough, and beaches, currently residing in the borough she loves, most likely multitasking.