6 Best Diets of 2023, Vetted by Dietitians

Striving to fit a particular body image is the end, achieving overall wellness is the beginning. That mission starts in the kitchen and means enjoying meals that keep your mind healthy. stabilize mood, nourish the organs, Supports a Strong Immune System It gives you the energy you need for your busy days. If you’re trying to adjust your eating habits in the New Year, keep these keywords in mind: Satisfaction. It is possible to

Says ‘A healthy eating plan should be sustainable for you and your lifestyle’ Stephanie Sassos, MS, RDN, CSO, CDNRegistered Dietitian and Deputy Director Good Housekeeping Institute Nutrition Lab. “Most diets are ineffective because they focus on restriction. In 2023, commit to shifting your mindset toward abundance.” Her advice?Fill your mealtimes with nutrient-dense foods that nourish you instead of cutting out certain foods or entire food groups that mean you miss out on the vital nutrients your body needs to function. nowIn addition to helping guide healthy eating habits for life.

our list The Best Diets of 2023 I focus heart health, Foods that improve brain function, eating more plants, sustainability and fun.and if you want drop a few pounds, there are also some science-backed suggestions on how to do it in a healthy way. Rather, it’s designed to be maintainable and, you guessed it, fun.

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No matter what diet or meal plan you end up on, there are a few general things to keep in mind to support your overall health goals.

• Hydration: “drink enough water Doing it routinely is the best thing you can do for your body and your health,” says Sassos. Every cell in the body needs water to function, and proper hydration can also improve sleep quality, cognition, and mood. , infuse your drink with fresh fruit and herbs to add flavor and keep it that appealing.
• Think plant-forward: study show Eating plenty of fruits and vegetables can help reduce the risk of chronic diseases such as cancer, heart disease, and diabetes, and promote overall health. There are things you won’t find anywhere else,” says Sassos. Focus on finding delicious ways to add more produce to your diet instead of eating large amounts of highly processed foods that contain minimal nutrition and excess calories. For example, instead of buying fast food breakfast sandwiches, make veggie egg wraps and freeze them, instead of munching on chips for snacks, put veggie sticks in hummus or fruit slices in nut butter. You’ll feel fuller and fuller, and your nutrient intake will skyrocket.
• Prioritize healthy fats: your body needs healthy fats that workThey are a source of essential fatty acids, which the body cannot make on its own and certain vitamins can only be absorbed with the help of fats. to replace. While the former can harm your heart over time, healthy fats from monounsaturated species (found in foods like avocados, nuts, and olive oil) can help lower your “bad” LDL cholesterol levels. It helps protect the heart by lowering blood pressure and supporting levels of “good” HDL. Cholesterol in the blood, says Sassos.
• Choose Lean Protein: “Protein is an important part of any diet It’s the building blocks of life,” Sassos says. “It’s important for growth, tissue repair, muscle function, etc. It fights infections, keeps fluids in balance, helps blood clot, and transports fat, vitamins, minerals and oxygen around the body. Fish, poultry, tofu. Soy-based options such as lentils and tempeh, and lean protein in the form of legumes such as beans and lentils, are all excellent sources of protein.
• Go Grain: whole grain It is an important component of a nutritious diet. “It’s rich in fiber and has a variety of health benefits, from supporting healthy digestion to promoting better blood sugar control,” says Sassos. Teff and quinoa are good examples of this healthy staple.
• Minimize sodium and added sugars. Your body needs very little sodium to function properly, but too much can be detrimental to your health, especially if you have or are at risk of heart disease. “Still, Americans consume an average of over 3,400 milligrams of sodium each day, well above the recommended limit of 2,300 milligrams. added sugar It may increase the risk of chronic diseases such as heart disease, diabetes, and some cancers. “The U.S. Department of Agriculture (USDA) and the U.S. Department of Health and Human Services (HHS) recommend limiting added sugars to 10% of his total daily calories,” Sassos said. increase. 2,000 calorie daily meal, that is 50 grams per day. “
• Start moving: “Nutrition is a big part of the health equation, but supplementing a healthy eating routine with exercise can help boost your physical and mental well-being and increase effectiveness,” says Sassos. but 30 minutes brisk walk Every day can have a positive impact.

our best diet list Hit all these high points and more. Read on to learn why each of these diets earned the top spot on our list.

Talk to your doctor or registered dietitian before making any dietary changes. Some people have pre-existing health conditions that prevent them from following a prescribed eating plan without affecting their health in unexpected ways. Check for side effects. Also keep in mind that weight loss, health and body image are complex subjects. To the dangers of food culture.