The World Health Organization recommends dietary changes [1] such as balancing energy intake, limiting saturated and trans fats, increasing fruits and vegetables, and reducing sugar and salt intake. Diets like the Mediterranean, DASH, MIND, Nordic, and traditional Asian diets have been shown to positively influence health outcomes due to their emphasis on whole foods, plant-based options, and healthy fats.
These dietary patterns not only provide essential macronutrients and micronutrients but also contain phytochemicals and antioxidants that have various health benefits. For example, the Mediterranean diet is associated with a 30% reduction risk of major cardiovascular events, while the DASH diet has been associated with reduced risk of cardiovascular disease, stroke, heart failure, and diabetes. Similarly, the MIND diet has been shown to reduce the risk of Alzheimer's disease by 35%, while the Nordic diet has been linked to weight loss, reduced cholesterol, improved insulin sensitivity, and improved metabolic health.
Incorporating these dietary patterns, along with other lifestyle factors such as regular exercise, socialization, and adequate sleep, can help you prioritize your health and well-being. By making informed food choices and adopting healthy eating habits, you can reduce your risk of developing chronic diseases and improve your overall quality of life.
Tenets of the New Nordic diet:
- consume more calories from plant sources and fewer from animal sources
- eat foods from seas and lakes
- eat foods from the wild countryside
- eat green leafy vegetables, other vegetables, fruits, fish and seafood, potatoes, berries, whole grains (e.g., wheat, rye, oats, barley), nuts, low-fat dairy products, rapeseed, sunflower, and/or soya oils and limited intake of fresh red meat and sugar
Tenets of the MIND diet:
- increase the intake of fresh fruits and vegetables
- consume green leafy vegetables, nuts, berries, beans, whole grains, fish, poultry, olive oil, and wine in moderation
- limit foods thought to be unhealthy for the brain, i.e., red meats, butter/margarine, cheese, pastries, sweets, and fried or fast food
Tenets of the DASH diet:
- eat an array of vegetables (including colorful varieties, legumes, and starchy vegetables), fruits, fat-free or low-fat dairy products, whole grains, and various protein sources (e.g., seafood, lean meats, eggs, legumes, nuts, seeds, and soya)
- limit consumption of added sugars (< 10% of calories per day), saturated fats (< 10% of calories per day), sodium (< 2300 mg/day), and alcohol (≤ 1 drink per day for women and ≤ 2 drinks per day for men)
Tenets of the Mediterranean diet:
- A daily basis of cereals such as whole-grain bread, pastas, couscous, and other unrefined grains that are rich in fiber
- A daily basis of a variety of fruits and vegetables of different colors and textures that are high in micronutrients, fiber, and phytochemicals
- Dairy products are recommended daily in moderation as a source of calcium
- Olive oil serves as the primary source of dietary lipids
- Water (1.5–2.0 L/day or ~8 glasses) as the main source of hydration
- Wine and fermented alcoholic beverages in moderation, consumed with meals
- Fish, white meat, and eggs for sources of protein
- Red meat and processed meats consumed less frequently
- Legumes for plant-based proteins
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