When it comes to maintaining a healthy lifestyle, the food we eat plays a crucial role. Following a balanced diet can help prevent a range of chronic diseases such as heart disease, diabetes, and obesity.
The World Health Organization (WHO) recommends following a healthy diet for good health and well-being. In this article, we’ll take a look at some of the best diets to follow according to WHO.
The Mediterranean Diet
The Mediterranean diet is based on the traditional foods of the countries bordering the Mediterranean Sea. It is one of the healthiest diets in the world and has been found to reduce the risk of heart disease, stroke, and diabetes.
The Mediterranean diet emphasizes plant-based foods such as fruits, vegetables, whole grains, legumes, and nuts. It also includes fish and other seafood, olive oil, and moderate amounts of dairy, poultry, and eggs. Red meat and sugary foods are limited.
The DASH Diet
The Dietary Approaches to Stop Hypertension (DASH) diet was designed to help lower blood pressure, but it also offers a wide range of other health benefits.
The DASH diet emphasizes fruits, vegetables, whole grains, low-fat dairy, and lean protein sources such as fish, poultry, and legumes. It limits saturated and trans fats, sweets, sugary beverages, and red meats. The DASH diet has been found to lower blood pressure, reduce the risk of heart disease, and improve insulin sensitivity.
The Flexitarian Diet
The flexitarian diet is a plant-based diet that allows for occasional meat consumption. It is a flexible and affordable approach to healthy eating.
The flexitarian diet emphasizes plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. It encourages the occasional consumption of lean meat, poultry, and fish in small amounts. Processed foods, sugary drinks, and high-fat dairy are limited.
The Nordic Diet
The Nordic diet is a plant-based diet that focuses on traditional Scandinavian foods. It emphasizes whole, nutrient-dense foods such as fruits, vegetables, whole grains, nuts, seeds, and legumes.
The Nordic diet includes fatty fish such as salmon and mackerel, along with moderate amounts of lean meats. It also encourages the use of traditional herbs and spices for flavoring instead of salt. The Nordic diet has been found to lower blood pressure, improve insulin sensitivity, and reduce inflammation.
The Vegan Diet
The vegan diet is a plant-based eating pattern that excludes all animal products. It is a healthy and ethical approach to eating that has been shown to prevent several chronic diseases, including heart disease and type 2 diabetes.
The vegan diet emphasizes fruits, vegetables, whole grains, legumes, nuts, and seeds. It avoids all animal products, including dairy, eggs, and meat. The vegan diet requires careful planning to ensure adequate intake of protein, omega-3 fatty acids, and vitamin B12.
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The Whole30 Diet
The Whole30 diet is a 30-day program that eliminates all processed foods, added sugars, grains, and dairy. It is a short-term diet designed to help reset your eating habits and improve your overall health.
The Whole30 diet emphasizes whole, fresh foods such as fruits, vegetables, lean protein, and healthy fats. It eliminates all processed foods, added sugars, grains, and dairy. After 30 days, you slowly reintroduce foods to identify any potential food sensitivities.
The Paleo Diet
The paleo diet is a way of eating that emulates the diet of our hunter-gatherer ancestors. It emphasizes whole, nutrient-dense foods that our ancestors would have hunted and gathered, such as meat, fish, fruits, vegetables, nuts, and seeds.
The paleo diet excludes all processed foods, grains, dairy, and legumes. Proponents of the paleo diet argue that it can lead to weight loss, improved blood sugar control, and better gut health. However, the long-term effects of a paleo diet are still unclear.
The Low-Carb Diet
The low-carb diet is an eating pattern that limits carbohydrates, such as those found in grains, fruits, and vegetables, and emphasizes foods high in protein and fat.
The low-carb diet has been found to promote weight loss, reduce insulin resistance, and improve blood sugar control. However, it also eliminates many healthy foods, such as fruits and vegetables, which can lead to nutrient deficiencies if not carefully planned.
There are many variations of the low-carb diet, including the Atkins diet, the ketogenic diet, and the South Beach diet.
The Low-Fat Diet
The low-fat diet is an eating pattern that limits the intake of fat, particularly saturated and trans fats. The low-fat diet has been shown to reduce the risk of heart disease and stroke.
It emphasizes foods that are low in fat, such as fruits, vegetables, whole grains, and lean protein sources. It limits high-fat foods such as fatty meats, full-fat dairy products, and fried foods. However, a low-fat diet can be difficult to follow long-term, and it may lead to increased consumption of processed foods and added sugars.
The Bottom Line
Following a healthy diet is essential for good health and well-being. The World Health Organization recommends following a balanced diet that emphasizes whole, nutrient-dense foods and limits processed and high-fat foods.
Some of the best diets to follow according to WHO include the Mediterranean diet, the DASH diet, and the flexitarian diet. However, it’s important to choose a diet that works for your lifestyle, taking into consideration any dietary restrictions, preferences, or health concerns.
