6 Best Diets of 2023, Vetted by Dietitians

No more striving to fit a particular body image, but starting to achieve overall wellness. That mission starts in the kitchen. That means keeping your heart healthy, your mood stable, your organs nourished, your immune system strong, and enjoying a nourishing diet. The energy you need to kill your busy days. If you’re trying to adjust your eating habits in the New Year, keep these keywords in mind: Satisfaction. It is possible to

“A healthy eating plan should be sustainable for you and your lifestyle,” says Stephanie Sassos, MS, RDN, CSO, CDN, R.D.N., Good Housekeeping Deputy Director of the Institute Nutrition Lab says they’re focused on limitations.Commit to change your mindset in 2023 in abundance. What’s her advice?Fill your mealtimes with nutrient-dense foods that nourish you instead of cutting out certain foods or entire food groups that mean you miss out on the vital nutrients your body needs to function. nowIn addition to helping guide healthy eating habits for life.

our list The Best Diets of 2023 We focus on heart health, foods that improve brain function, eating more plants, sustainability and fun. , and there are also some science-backed suggestions. Rather, it’s designed to be maintainable and, you guessed it, fun.

Our Top Picks:

No matter what diet or meal plan you end up on, there are a few general things to keep in mind to support your overall health goals.

• Hydration: “Drinking enough water every day is the best thing you can do for your body and your health,” says Sassos. Every cell in the body needs water to function, and proper hydration can also improve sleep quality, cognition, and mood. , infuse your drink with fresh fruit and herbs to add flavor and keep it that appealing.
• Think plant-forward: Studies show that eating lots of fruits and vegetables reduces the risk of chronic diseases like cancer, heart disease, and diabetes, while improving overall health. “Some nutrients in fruits and vegetables are not found anywhere else,” Sassos says. Focus on finding delicious ways to add more produce to your diet instead of eating large amounts of highly processed foods that contain minimal nutrition and excess calories. For example, instead of buying fast food breakfast sandwiches, make veggie egg wraps and freeze them, instead of munching on chips for snacks, put veggie sticks in hummus or fruit slices in nut butter. You’ll feel fuller and fuller, and your nutrient intake will skyrocket.
• Prioritize healthy fats: Your body needs healthy fats to function. Because fat is a source of essential fatty acids, the body cannot make it on its own and certain vitamins can only be absorbed with the help of fat. to replace with fat. While the former can harm your heart over time, healthy fats from monounsaturated species (found in foods like avocados, nuts, and olive oil) can help lower your “bad” LDL cholesterol levels. It helps protect the heart by lowering blood pressure and supporting levels of “good” HDL. Cholesterol in the blood, says Sassos.
• Choose Lean Protein: “Protein is an important part of any diet and a building block of life,” says Sassos. Lean protein in the form of fish, poultry, soy-based options such as tofu and tempeh, and legumes such as beans and lentils are recommended All are great sources of protein.
• Go Grain: Whole grains are an important component of a nutritious diet. “It’s rich in fiber and has a variety of health benefits, from supporting healthy digestion to promoting better blood sugar control,” says Sassos. Teff and quinoa are good examples of this healthy staple.
• Minimize sodium and added sugars. Your body needs very little sodium to function properly, but too much can be detrimental to your health, especially if you have or are at risk of heart disease. “Still, Americans consume an average of over 3,400 milligrams of sodium each day, well above the recommended limit of 2,300 milligrams. Similarly, adding too much sugar can lead to heart disease, diabetes, It may increase the risk of chronic diseases such as some cancers.”The United States Department of Agriculture (USDA) and the United States Department of Health and Human Services (HHS) limit added sugars to 10% of total daily calories.” recommended,” says Sassos. Day. “
• Start moving: “Nutrition is a big part of the health equation, but supplementing a healthy eating routine with exercise can help boost your physical and mental well-being and increase effectiveness,” says Sassos. Even brisk walking for 30 minutes each day has positive effects.

Our list of the best diets hits all these high points and more. Read on to learn why each of these diets earned the top spot on our list.

Talk to your doctor or registered dietitian before making any dietary changes. Some people have pre-existing health conditions that prevent them from following a prescribed eating plan without affecting their health in unexpected ways. Check for side effects. Also keep in mind that weight loss, health, and body image are complex subjects. Before deciding to go on a diet, it’s a good idea to gain a broader perspective by exploring the dangers of diet culture.