Which diet is healthiest for the body? The US media earlier scored different diets and listed the best diet rankings in 2024, of which the diet named the first has won the title for seven consecutive years. Some dietitians say this diet can help lower blood pressure, blood sugar, and even prevent heart disease and diabetes, and extend life.
Best Diet 2024 for the seventh year in a row
Each year, US News & World Report analyzes a variety of diets to assess their impact on heart health, long-term weight loss, ease of implementation, nutritional comprehensiveness, and more, and selects the Best Diet of the year. This year, the media also analyzed the rankings from as many as 30 diets, of which the “Mediterranean diet” was named the first, and has won the title for seven consecutive years.
What should I eat on the Mediterranean Diet? It is recommended to eat 3 types of food and eat 1 food less
In a post on his Facebook page, the dietitian explains what constitutes and benefits of the Mediterranean diet. The main dietary principles of the Mediterranean diet are as follows:
The Mediterranean diet has been recognized as the healthiest diet in the world in recent years. Although it is based on the traditional diet of the Mediterranean countries and regions, it is not difficult to implement in modern conditions, and the main dietary principles are as follows:
- Eat lots of fruits and vegetables
- Eat a variety of whole grains and root starches, cooked with olive oil
- Eat adequate amounts of soy and dairy products
- Eat less red meat and processed products
Mediterranean Diet Food pyramid Must eat nuts every day?
He also listed the foods that meet the Mediterranean diet, and according to the frequency of eating, they are divided into four categories: “must eat every day”, “eat at least once a week”, “eat moderately every week” and “eat as little as possible”.
“Mediterranean Diet” 4 types of food serving size
Mediterranean diet | Daily must-eat foods
Food examples: Whole grains, fruits and vegetables of different colours, legumes, spices, nuts and healthy fats (mainly olive oil)
Note: Healthy fats contain monounsaturated fatty acids, which can lower bad cholesterol levels in the body. Different colors of vegetables contain different phytochemicals, for example, green vegetables are rich in lutein; Orange-yellow vegetables contain carotenoids; Red vegetables contain lycopene; Blue-purple vegetables contain anthocyanins; White vegetables contain sulfides and polysaccharides, which help the body fight inflammation.
Mediterranean diet | Minimum foods to eat each week
Food examples: Eat at least two servings of fish or shellfish and at least two servings of soy products
Note: Low fat, high-quality protein will reduce the bad cholesterol levels of red meat and processed foods.
Mediterranean Diet | A moderate amount of food to eat each week
Food examples: eggs, white meat, dairy products (especially cheese and cheese) can be eaten daily in moderation
Note: Fermented dairy products contain good bacteria, which can maintain intestinal health.
The Mediterranean Diet | Try to eat as little food as possible
Food examples: red meat, sugary foods
Note: To reduce the intake of saturated fat, can reduce the risk of cardiovascular disease.
Is Red wine good for your health? The dietary method lists the optimal daily consumption
Dietitian Gao Minmin also pointed out that in addition to the above four types of food, the “Mediterranean diet” also proposes that adults should drink 1500ml to 2000ml of water every day to help promote metabolism; And should often do exercise, keep a happy mood, do not stay at night, maintain physical and mental health.
In addition, the diet especially emphasizes that drinking red wine is more healthy for the body, with a glass of red wine 150ml as the standard, men should drink less than 2 cups a day, women should drink less than 1 cup a day.