Zulfiqar Rana, MD, MPH, FACP
Board Certified in Internal Medicine
Diets and Dieting
Dieting can be confusing because of so much conflicting information on the web and social media!
Let us help you through this clutter.
Learning about healthy eating is a life-long process – slow and steady wins the race!
Need to know about diets in disease? Start here
|The Mediterranean diet||The DASH diet||Low carb diet|
|The Mediterranean diet is a way of eating that’s based on the traditional cuisines of Greece, Italy, and other countries that border the Mediterranean Sea.|
Plant-based foods, such as whole grains, vegetables, legumes, fruits, nuts, seeds, herbs, and spices, are the foundation of the diet. Olive oil is the main source of added fat. Fish, seafood, dairy, and poultry are included in moderation. Red meat and sweets are eaten only occasionally.
|Studies show that blood pressure can be lowered by following the Dietary Approaches to Stop Hypertension (DASH) eating plan—and by eating less salt, also called sodium.|
While each step alone lowers blood pressure, the combination of the eating plan and a reduced sodium intake gives the biggest benefit and may help prevent the development of high blood pressure.
|There’s no official guideline that defines a low-carb diet. But generally speaking, consuming about 50 to 100 g of carbs a day is considered a basic low-carb diet, she says. That said, it can be more — it’s all about eating fewer carbs than is normal for you. The perk of this plan is it’s individualized, allowing you to eat the amount that best meets your body’s needs. It also gives you leeway to choose what carbs you want to include (fruits, vegetables, dairy, whole grains, nuts, legumes, and seeds) rather than being on a plan that tells you what you need to eat and when.|
|Learn more about this diet||Learn more about this diet||Learn more about this diet|
|Recipes||Recipes||Recipes and meal plan|
As a general rule, try to mostly eat foods that are high in nutrients like protein, fiber, healthy fats, vitamins, and minerals. These foods include veggies, fruits, nuts, seeds, beans, fatty fish, and eggs.