Dear Dietitian Rated best diets share common thread: more plant foods, less meat Dear Readers, Now that we are getting settled into the new year, many of us are working on getting healthier. There is so much information about diets, sometimes it’s hard to know what is really good for you. U.S. News rated 35 diets and coming in first for overall health — not just weight loss — was the Mediterranean Diet. The Flexitarian and Dietary Approaches to Stop Hypertension (DASH) diets tied for second place. A panel of nutrition experts ranked the diets based on seven categories: how easy it is to follow, its ability to produce short-term and long-term weight loss, its nutritional completeness, its safety and
its potential for preventing and managing diabetes and heart disease. Most of us have heard of the Mediterranean diet, but it was American scientist Ancel Keys who first correlated the diet with health benefits. It is a plant-based diet rich in fruits, vegetables, whole grains, nuts and olive oil. Moderate amounts of fish, poultry and dairy serve as protein sources, with red meat eaten no more than once a week. Red wine is allowed in moderation, as is caffeine. The DASH diet emphasizes whole grains, fruits and vegetables. It is low to moderate in fat and allows 6 ounces of meat a day. The DASH diet reduces salt to 1 teaspoon
a day, or 2,300 mg. Keep in grains. For example, a whole mind this includes the amount wheat pasta with sun-dried of salt already in food before tomatoes, olive oil, herbs and one uses the salt shaker. Stud- seasonings, more veggies, and ies have shown that it sprinkled with fresh improves high blood Parmesan cheese makes pressure in as little as a delicious entrée. Fresh two weeks. Caffeine and fruit with a touch of alcohol are permitted in whipped cream will satmoderate amounts. isfy your sweet tooth. Flexitarian combines It takes conscious the words flexible and effort and planning McCrate vegetarian. The term to change your eating was coined by dietitian habits. When making a Dawn Jackson Blatner, who lifestyle change, give yourself published the first book on at least 4 to 6 weeks to get flexitarianism. It basically is accustomed to it. If you “fall a plant-based diet that allows off the horse,” get back in the limited amounts of fish and saddle. That’s the only way meat. Alcohol and caffeine are you’ll learn to ride. not restricted, but it’s wise to Until, next time, be healthy! use them in moderation. This Dear Dietitian diet is easy to follow and, as Leanne McCrate, RDN, LD, the name implies, its ease lies CNSC is an award-winning in its flexibility. dietitian based in Missouri. Her mission is to educate consumers The common thread on sound, science-based nutrition. throughout these diets is a Do you have a nutrition question? goal of eating more plant Email her at deardietitian411@ foods and less meat. Try gmail.com. Dear Dietitian does not to plan your meals around endorse any products, health profruits, vegetables and whole grams, or diet plans.
BRAKEVILLE INSURANCE AGENCY INC “Your One Stop Health Insurance Shop”
Do you have questions about Medicare or the Affordable Care Act health plans? WE’VE GOT ANSWERS!! We are independent agent/brokers and will find you a healt plan that will fit only you at the best possible price. We are not locked into one ompany and then try to fit you into that model. Our extensive outreach will make Your ideal health insurance plan possible.
6 February 2020
Active Lifestyles
Aetna United Healthcare
Coventry Humana
Essence Silver Script
Blue Cross Blue Shield Cigna
As always, we never charge a fee for our advice or service, so let’s get together and work out the details of your insurance needs. Peace of mind and saving money is a great feeling!
.
CALL DON NOW 618-462-5221 888-741-8110
.
don@brakevilleinsurance.com www.brakevilleinsurance.com 322 State Street Ste 207 Alton IL 62002
