The word “diet” means different things to different people. In dietetic terms, a diet is considered a regimen of food and drink that is consumed by an individual. A balanced diet consists of the appropriate foods and drink that would be best for the body. However, in today’s world, it is no surprise that the word diet is associated with a weight loss regimen. According to a recent Gallup poll, 43% of U.S. adults view themselves as overweight — and 55% express the desire to lose weight. The good news is, just a 5–10% drop in weight can have significant health benefits. For example, as little as a 10 pound weight loss in an overweight 200 pound individual can have a positive impact on blood pressure, blood sugar and cholesterol levels.
Before starting a new eating regimen it is important to remember a diet needs to be individualized. One size does not fit all.
- Consider your overall health. Do you have a medical condition such as diabetes or heart disease that might improve with a positive diet change?
- Does your diet need to be restricted due to celiac disease or irritable bowel syndrome?
- Do you have food intolerances or allergies ?
- Why do you want change your diet? Is it to improve your appearance or boost your energy and fitness level?
In order to be successful, think about your specific needs, including your lifestyle and health goals. Be honest!
- Have you been on other diets? What did you like or dislike about previous diets? Were you able to follow the diet? What worked or didn’t work? How did your body and mind feel while on the diet?
- Do you prefer to do diet program on your own? Or do you want support from a group? If you like group support, do you prefer online support or in-person meetings?
- Some diet programs ask you to buy supplements or meals, visit weight-loss clinics, or attend support meetings. Does the cost fit your budget?
- Do you have a health condition such as diabetes, heart disease or allergies?
- Does your culture, religion or ethnicity play a role in your food choices?
Look for a safe diet program that works.
- While it is tempting to buy into promises of fast and amazing weight loss, slow and steady progress is what counts in the long run.
- Successful weight loss takes a long-term commitment to making healthy lifestyle changes in eating, exercise and behavior.
- A varied plan includes menu choices from all the major food groups and still allows a treat now and then.
- The plan should include foods you can find in your local grocery store and that you enjoy eating.
- Limit alcohol, sugary drinks and high-sugar sweets that provide calories, but not enough nutrients.
- A plan should include the right amount of nutrients and calories to meet your needs. It is never a good idea to severely cut calories or stop eating entire food groups.
- As a general rule, safe and healthy diets should not require large amounts of vitamins or supplements.
- For a plan to be successful, it should include foods you enjoy eating and offer variety. If you don’t like the food on the plan or your choices are too limited, your efforts may be short-lived.
- Your weight-loss plan should include physical activity. Exercise combined with fewer calories can give your health a boost , counter the potential muscle loss and help you stay at a healthy weight.
- Before starting a new diet, it is important to talk to your healthcare provider. There may be health issues and medicines that can be impacted with diet changes. You may be referred to a Registered Dietitian who can help you achieve your nutritional goals.
Consider including these fun, tasty and healthy recipes when planning your upcoming meals.
- For a healthy salad recipe that doesn’t skimp on flavor, try this Mediterranean Chopped Salad that combines roasted chickpeas, feta cheese, fresh vegetables and a bold za’atar vinaigrette for a medley of amazing flavors.
- Try this healthier version of an all-American favorite: grilled cheese and veggie sandwich. Serve this tomato, fresh spinach and melted cheddar cheese sandwich with tomato soup for lunch or a light dinner.
- In this recipe seared salmon is paired with mellow white beans and garlicky spinach for a quick, healthy entree. Top it with a flavorful olive relish for a special touch
- Try this Chimichurri sauce, a versatile herb-based sauce that is amazing as a topping, dip or marinate. Use the sauce to dress up a simple grilled chicken, add to pasta or spread on some bread.
- This deliciously healthy Crunchy Asian Ramen Salad is all about the crunch! Savor the crisp red and green cabbage, toasted ramen, sliced almonds and sunflower seeds that are tossed together with a sweet and savory sesame maple vinaigrette.
