The 5 best versions of a balanced diet for you in 2021

A balanced diet is more sustainable

A healthy diet is essential for all age groups. Not only do we need a balanced diet providing us nutrients, vitamins, minerals, and energy. An unhealthy and unbalanced diet can lead to obesity and several related diseases, with diabetes, high blood pressure and cholesterol, and heart diseases on top of the list, not to forget various cancers. Besides maintaining our health, our diet also influences our development from childhood, leaving an eternal impact on our adult lives. 

Too one-sided and unbalanced nutrition can impact our mental and bodily well being enormous. The longer the unbalanced diet continues, the harder it becomes to get the negative impacts under control or even rectify them once the damage is already happening. 

A balanced diet is based on many vegetables
A balanced diet is based on many vegetables

A good diet is not depending on age or culture

In general, you can maintain a balanced diet providing enough protein, carbs, vitamins, and minerals, independent from cultures and age groups. Allergies, religious aspects, or personal decisions, like eating vegetarian or vegan food only, do not hinder a balanced and healthy diet. Usually, it is ourselves who stand in our own way and let our diet get out of control.

Obesity is worldwide the number one reason for premature deaths, and obesity is always caused by a harmful diet, whether it comes from education, like what our parents made us eat, or our own wrong choices.

Fight obesity or just lose weight?

Nowadays, knowledge about healthy diets for all kinds of benefits is well researched by experts. Doctors, dietary specialists, and nutritionists share their expertise and support you in finding the right balanced diet for your personal needs. There is no single diet matching everybody. Your health and your goals that you would like to achieve with your healthy diet need to be considered individually. Do you want to fight your obesity and lose weight fast, and sustain your lower weight afterward? Are you not overweight, but you fight with high blood pressure and high cholesterol, and you like to bring that finally under control without relying on medication only? Or maybe you want to build up muscle mass and improve your health overall. 

Best for your well being

Please always consult an expert first to find the right diet for you and reach the goals you set yourself with following a healthy and beneficial diet. 

We introduce you here an overview of the most efficient types of a balanced diet, as evaluated by experts, to give you an idea of which diet plans are in general the most beneficial for your well being. Besides healthy eating, these experts also considered how easy the diet plan is to follow if it is providing nutritional completeness, if it can support you to manage or prevent diabetes and heart diseases, and if it is suitable for a family to follow.   

Mediterranean diet: The balanced diet from the Romans and Greeks

The Mediterranean diet was considered in general as the best overall diet. This diet is rich in vegetables and fruits, based on healthy fats like olive oil, and also includes whole grains. The Mediterranean balanced diet provides balance, palatability, maintainability, sustainability, along with an overall healthfulness.

DASH for blood pressure diet

The DASH diet is following second place. DASH stands for “dietary approaches to stop hypertension.” This diet is focusing on helping you to lower your blood pressure and cholesterol levels. 

A more flexible balanced diet

On third place is the Flexitarian diet. This is a flexible plant-based and “mostly vegetarian” way of eating, but it still allows meat, fish, dairy and other animal products in moderation.

Eat more healthy food

The weight watchers diet

Following on fourth place is WW or better known as Weight Watchers. This diet has been proven for decades to help you with a successful weight loss and to maintain your lower weight long term. 

Three more types of a balanced diet

The fifth-place goes to the three-way tie between the Mayo Clinic Diet, Volumetrics, and MIND. Volumetrics focuses on low-calorie but filling foods. The Mayo Clinic Diet focuses on eating healthy foods that taste great, allowing you flexibility with no food group being off-limits. But it requires you also to increase your physical activity. The MIND diet was created to help prevent dementia. Furthermore, it supports to slow the loss of brain function that can happen with age. This balanced diet is based on vegetables, nuts, whole grains, beans, berries, olive oil, fish, poultry, and wine.

A number of prominent diets fared rather low in the list compiled by these health experts. These were, namely, the Dukan Diet, which limits carbs and emphasizes protein. The Whole 30 diet also was ranked in a lower place. It prohibits added sugar, alcohol, grains, and dairy for 30 days. The Keto diet also fared rather low, winning points only for the fast weight loss it helps to archive. Experts considered these diets not sustainable too restrictive over the long term, reducing their health benefits. 

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Philippa White

Author: Philippa White

Philippa worked as a copywriter in Asia and Australia for several magazines and newspapers. She has extensive knowledge in health and lifestyle and is still active as a part-time Yoga instructor.

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