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What diet is best for you? The following information on these two diets may help you
Nashville, Ark. – Last week, the top rated diets for healthy eating and weight loss
were released. For the third year in a row, the Mediterranean Diet topped the charts
as a heart-healthy, diabetes, and healthy eating diet that people can follow. A close
second was the DASH (Dietary Approaches to Stop Hypertension).
What makes these two the standout diets? According to the report, the
best diets are easy to follow, nutritious, safe and effective for weight loss and
preventing diabetes and heart disease.
Eat all you want and lose weight! Pounds will melt away overnight! These claims make dieting seem easy. However, following an eating plan or diet to
lose weight is challenging. The 2019 Best Diets report ranks diets on a range of levels,
from their heart healthiness to their likelihood to help you lose weight.
A panel of health experts, including nutritionists and specialists in
diabetes, heart health, human behavior and weight loss, reviewed detailed studies
and reports of 40 diets. The experts rated each diet in seven categories, including
short- and long-term weight loss, ease of compliance, safety and nutrition.
The DASH Diet was developed to fight high blood pressure, not as an all-purpose
diet plan. It received high marks for its nutritional completeness, safety, ability
to prevent or control diabetes, and its role in supporting heart health. It is widely
considered a balanced dietary approach for anyone desiring to lose weight, help control
high blood pressure and improve overall health.
Nutrients like potassium, calcium, protein, and fiber are crucial to managing
high blood pressure. With the DASH Diet, you do not have to track each one. Just emphasize
the foods you have always been told to eat (fruits, vegetables, whole grains, lean
protein and low-fat dairy), while limiting foods that are high in saturated fat, such
as fatty meats, full-fat dairy foods, tropical oils, and sugar-sweetened beverages
and sweets. The diet also emphasizes replacing salt and sodium with herbs and spices.
It is generally accepted that people in countries bordering the Mediterranean
Sea live longer and have lower rates of cancer and cardiovascular ailments than Americans.
The not-so-surprising secret is an active lifestyle, weight control, and diet low
in red meat, sugar and saturated fat and high in produce, nuts and other healthful
The Mediterranean Diet emphasized fruits and vegetables, olive oil, fish, and other
healthy foods. It is a sensible healthy approach to eating the experts recommend for
a balanced diet plan.
What diet is best for you? Only you can make that decision. Look at the basis of the
diet. If it recommends cutting out completely one of the food groups of MyPlate, or
goes against the Dietary Guidelines, you may be putting your overall health in danger.
You may lose weight on almost any diet, but consider the long-term effects. Is it
a short-term program, or a behavior change? Look for those diets that give long-term
results. Diets that promise quick weight-loss are not healthy for long-term.
The easiest and best way to eat healthy is to cook at home. You can control your sodium
intake by experimenting with different herbs and spices in place of salt. They add
flavor without adding sodium to the foods you eat.
Want to learn how to cook with herbs and spices and ways to lower your blood pressure?
“Cook Your Way to a Healthier You” a two-session cooking school will be held in Nashville
on February 7 & 21 from 1:00 to 4:00 p.m. at the Howard County Extension Homemaker
Educational Center. A registration fee of $30 will be charged to cover the cost of
program supplies. This fee covers both sessions. Interested persons should register
by February 1.
For more information on this class or to register, contact the Howard County Extension
Service at 870-845-7517 or visit our office located on the second floor of the courthouse.
Like our Family Consumer Science page on Facebook at HowardCountyExtensionfcs to learn
about upcoming programs and more!
The University of Arkansas System Division of Agriculture is an equal opportunity/equal
access/affirmative action institution. If you require a reasonable accommodation to
participate or need materials in another format, please contact the Howard County
Extension office as soon as possible. Dial 711 for Arkansas Relay.
Here is a great tasting recipe that uses less sodium. It is easy to prepare and is
a perfect appetizer! This is one of the featured recipes that will be prepared at
the “Cook Your Way to a Healthier You” cooking school.
*1 pound uncooked medium shrimp (41 to 50 count)
3 garlic cloves, minced
½ teaspoon crushed red pepper flakes
3 tablespoons unsalted butter
½ cup white wine or unsalted chicken broth
*If using frozen, peeled deveined shrimp, skip step one.
Nutritional Information (1 each) 27 Calories, Fat 1g (Saturated Fat 1g), Cholesterol
21 mg, Sodium 26 mg, Carbohydrate 0, (Sugars 0, Fiber 0), Protein 2g.
By Jean Ince County Extension Agent - Staff ChairThe Cooperative Extension ServiceU of A System Division of Agriculture
Media Contact: Jean Ince County Extension Agent - Staff Chair U of A Division of Agriculture Cooperative Extension Service 421 N. Main St, Nashville AR 71852 (870) 845-7517 firstname.lastname@example.org
The Arkansas Cooperative Extension Service is an equal opportunity/equal access/affirmative
action institution. If you require a reasonable accommodation to participate or need
materials in another format, please contact your County Extension office (or other
appropriate office) as soon as possible. Dial 711 for Arkansas Relay. The Arkansas Cooperative Extension Service offers its programs to all eligible persons
regardless of race, color, sex, gender identity, sexual orientation, national origin,
religion, age, disability, marital or veteran status, genetic information, or any
other legally protected status, and is an Affirmative Action/Equal Opportunity Employer.