It’s January, and that means US News has issued its “Best Diets” rankings. Out of the 40 diets ranked, both the DASH diet and the Mediterranean Diet tied for first place – again.
Why? They have the most research behind them and they’re both great for your health. The DASH diet (Dietary Approaches to Stop Hypertension) was created to reduce high blood pressure and the Med diet is intended for heart health – two very common health conditions.
Both diets emphasize plenty of fruits and vegetables. The main difference is that DASH also emphasizes at least 2 to 3 servings of low-fat dairy foods daily. The Med diet is strong on heart-healthy fats like olive oil, nuts, and fish, like salmon, because of its high omega-3 fat content. The Med diet can be a bit low on calcium, due to the modest intake of dairy foods.
“Flexibility” Gets a Bronze!
The Flexitarian Diet approaches vegetarianism but not obsessively so. I like this approach. It takes the best from the vegetarian diets but the only thing it banishes is the absoluteness. You don’t have to choose a camp here. For many people, veg is fine – but not all the time. This diet , and so supports this thinking, and so do I. Plus, it’s actually very healthful.
What I love about the DASH, Mediterranean, and Flexitarian diets is that they’re basically eating styles. You can lose weight on them, but they can be a way of eating for the whole family, even the kids. This is ideal for families where one person is trying to lose weight, but doesn’t want to make, or eat, different food from the rest of the family. These diets are all about healthy (and tasty) eating. They also take no special work, don’t require exotic food, and have enough options for everyone.
>>>Cut-to-the-Chase Eating Style: A “MediterDASHean Diet”<<<
Here’s my short-order combo of the DASH and Med diets:
• All fruits and veggies – and 5 portions of them (at least!) daily.
• Low-fat dairy foods of the DASH diet Aim for 3 servings but at least 2 (that’s still an improvement for most).
• Extra-virgin olive oil, fatty fish, nuts, and sure, a glass of wine (if you drink).
Basically a Med diet with more low-fat dairy foods. More inclusive, flexible, less limiting – IOMO.
Up next: The Worst Diets (NOTE: this could get ugly)