The true meaning of the word “diet” according to Dictionary.com is defined as:

“Food and drink considered in terms of its qualities, composition and its effects on health” or “a particular selection of food, especially designed or prescribed to improve a person’s physical condition or to prevent or treat a disease.”

Unfortunately, our society uses diet as a verb — an action word describing how they are eating. Usually in that case, when someone tells you they are “dieting,” it conjures up thoughts of a temporary way of eating for the main purpose of losing weight. Rarely, do I hear anyone say they are dieting to lower their cholesterol or blood sugar.

It’s almost impossible to avoid the multitude of diet ads on the internet, television (infomercials), or the magazines that line the check-out aisles at the grocery stores. So what is the best approach when making food choices to improve health? The answer is simple — a balanced meal plan that you can sustain, well, forever. Meal plans that eliminate whole food groups or lower the number of certain food groups are not healthy. They become boring and you revert back to the old way of eating and regain weight and those unhealthy lab values.

So what I mean by balanced is roughly 40–50 percent of your total calories from carbohydrates (yes, carbohydrates), 20–25 percent of your calories from lean protein, and 25–30 percent from healthy fats. Now, the important part is what foods you choose to obtain those nutrients. There are some eating plans that spell it out to help you make the healthier choices or help you improve certain health conditions.

Mediterranean Diet

Studies have shown a 30-percent reduction in cardiovascular disease when followed. There are no foods you have to eliminate, just some you should eat in moderation. The emphasis is on five servings of fruits and vegetables, whole grains, fresh herbs and spices instead of salt, choose nuts, seeds and legumes, fish and poultry at least twice a week — that gives you three days a week for other meats; and even red wine in moderation — two glasses for a man and one for a woman. When you eat all the recommended foods, it leaves little room for sweets and high fat junk foods.

DASH Diet

This stands for Dietary Approach to Stopping Hypertension. This presents a meal plan generous in fruits and vegetables, low-fat dairy, whole grains, poultry, fish and nuts and recommends limiting unhealthy fats, red meats, sweets, sodium and sugary beverages. The DASH studies have successfully shown that a diet high in calcium, magnesium and potassium will aid in lowering blood pressure. This is where the low-fat dairy, nuts, fruits and vegetables are beneficial.

Plant-based Diet

Obviously this diet is very low or void of animal products, especially meats. Protein sources are from plants; i.e., beans, legumes, seeds, nuts and nut butters. Some variations of this eating style allow for small amounts of low-fat dairy.

 

There are a few popular eating plans that I feel compelled to address. One is the Keto or Ketogenic Diet or a Very Low Carbohydrate Diet currently being touted for weight loss. The premise behind this is that by eating foods high in fats and low in carbohydrate, your body switches the main energy source to fat. By strictly lowering the intake of carbohydrate (fruits, whole grains and dairy) you are subject to constipation, electrolyte imbalances, nutritional deficiencies, poor mood and is generally not sustainable. The main problem is the high-fat intake. This diet has a negative impact on cholesterol and triglycerides as well as blood glucose and is NOT recommended for those with Type 1 or 2 diabetes without strict doctor’s supervision. Those with diabetes do very well on a Mediterranean diet with the help of a registered dietitian giving them specific amounts from each food group.

One key to eating for health is to avoid processed foods. Choose plain fruits and vegetables from the produce aisle or farmers’ market and avoid processed meats. By eating “clean,” you automatically are eliminating excess sodium, preservatives, dyes and chemicals and who needs that?

Ask your doctor to refer you to a registered dietitian who can get you on the safe track for health sake.

Colleen S. Bucher is a registered dietitian for Vidant Wellness Center.