Eating a healthy diet is one of the best ways to feel better — physically and mentally. But with so many diets claiming to be the best, choosing the right one can be confusing.
The truth? The best diet is the one you can stick to and that helps you meet your personal health goals. Whether you’re looking for weight loss, heart health, or mental clarity, here’s a breakdown of some popular eating plans.
DASH
DASH = Dietary Approachesto Stop Hypertension
Focus: Heart health — by reducing sodium, limiting saturated fat, and promoting whole, plant-based foods.
Eat more:
Fruits and vegetables
Whole grains
Lean proteins
Eat less:
Processed and salty foods
Fried foods
Fatty red meat
High-fat dairy
Butter
Sodium (less than2,300 mg/day)
Who benefits: “The DASH diet can help lower blood pressure and LDL cholesterol, and support multiple health conditions like heart disease, kidney disease, and diabetes,” says Kelsey Slaughter, a registered dietitian at Endeavor Health.
MIND
MIND = Mediterranean-DASH
Intervention for Neurodegenerative Delay
Focus: Brain health, cognitive function, and cardiovascular support.
Eat More:
Leafy greens and othervegetables
Nuts and berries
Beans and whole grains
Fish, poultry, and olive oil
Wine (up to 1 glass/day)
Eat Less:
Red meat (under 4 servings/week)
Pastries and sweets(under 5 servings/week)
Cheese and fried foods(max once/week)
Butter
Who benefits: “It’s suitable for most adults who are seeking to prevent heart disease or individuals who just wantto improve their overall health,” Slaughter says.
Mediterranean
Focus: Heart health and longevity without strict calorie counting or food group elimination. The Mediterranean diet stems from observations of dietary patterns in Mediterranean countries, where heart disease rates have traditionally been very low.
Eat More:
Minimally processed foods
Fruits and vegetables
Whole grains, legumes, nuts, and seeds
Extra-virgin olive oil
Fatty fish rich in omega-3s —salmon, tuna, and mackerel
Eat Less:
Red meat and dairy
Processed and fried foods
Foods with added sugar,sodium, or fat
Who benefits: This popular diet plan benefits nearly everyone, “especially those with existing conditions or [those] at risk for chronic disease,” says Jennifer Ventrelle, assistant professor in family and preventive medicine and clinical nutrition at Rush University Medical Center.
MyPlate
Focus: Simple, visual guidance based on the U.S. Department of Agriculture’s Dietary Guidelines for Americans.
Eat More:
Fruits and vegetables(at least ½ plate)
Whole grains (¼ plate)
Lean protein (¼ plate)
Add low-fat dairy on the side
Eat Less:
Processed foods
Refined grains
High-fat dairy
Fatty meats
Fried foods
Who benefits: “MyPlate is ideal for simple, general health promotion,” Ventrelle says. “It’s great for school-aged children or individuals new to nutritional changes who may need a simple, practical starting point.”
Intermittent Fasting
Focus: Eating pattern based on time-restricted eating — typically fasting 12 to 16 hours daily.
Who benefits: Healthy adults seeking structure, weight loss, or reduced late-night eating.
Who should avoid it: ·
People under age 18
People with a history of eating disorders
People who are pregnant or breastfeeding
People with type 1 diabetes
Anyone with chronic conditions should speak with their medicalprovider before attempting
“Intermittent fasting can support weight loss and metabolic health,” Ventrelle says, “but studies don’t show it outperforms traditional calorie restriction.”
By Rebecca Stiles, RD
Rebecca is an experienced registered dietitian, freelance writer, and yoga teacher who loves to read, hike, and tend her garden.
