Going on a diet can be a little tricky to navigate considering there’s tons of diet styles to choose from. If you’re looking to adapt a healthier eating habit, you’re going to have to put in the time and effort into learning which ones are suitable for you or not. Of course, if you’re planning to make dieting a family affair, then the search becomes even more challenging.
Everyone’s experience and relationship with food is different. One’s preferences might not be the same as others which is why topics like food and diet can be a little sensitive for some. Particularly, when it comes to dieting, it is incredibly hard to find a one-size-fits-all as it is very individual focused which unfortunately has the effect of leaving others behind. That being said, how do you go about looking for a diet for the whole family if it’s practically impossible? The answer is to find an approach that’s suitable to everyone’s needs.
For some, dieting can mean cutting back on most foods while others may stay away from eating a certain type of food. But when it comes to a family-friendly approach towards eating, it’s important to remember that what they eat must be safe and nutritious enough that it fully meets the needs of every family member. Sara Bageri, a registered dietician at CalOptima, says that “the key is to educate yourself about what defines healthy eating habits and diet in general, then learn about your family’s own nutritional needs, considering age, activity level, medical conditions, and desired goals.”
This means that restrictive diets are a no-no, especially for growing kids or older adults who may need important vitamins and nutrients like carbs or calcium. Furthermore, many experts caution dieting for weight loss, especially for young kids as it may lead to harmful eating disorders.
With all that being said, here the top diets for the whole family based on the U.S. News’ list of “The Best Diets for Parents and Kids”
1. Mediterranean Diet
With emphasis on fruits, vegetables, and whole-grains, the Mediterranean Diet is delicious just as it is nutritious. It’s a top pick and suggestion often given to those who are looking to improve their heart health.
The diet is based on traditional foods used to eat in countries around the Mediterranean sea such as France, Spain, Greece, and Italy—hence its name. This term however is thanks to the American scientist, Ancel Keys, who first noticed how specific dietary habits of some traditional Mediterranean communities resulted in a low occurrence of cardiovascular diseases among their people.
Following the Mediterranean diet isn’t difficult as it isn’t strict with rules in the first place. Typically, fruits and vegetables are encouraged, while process foods, added sugar, and refined grains should be avoided according to Healthline. Due to the nature of this diet and the food prescribed, it can promote weight loss, help prevent heart attacks and strokes.
Foods that are encouraged in this diet apart from fruits and vegetables are nuts, seeds, legumes, fish, whole grains, herbs, seafood, and extra virgin olive oil. Meanwhile, poultry, eggs, cheese, and yogurt are encouraged to be eaten in moderation. Finally, red meat, sugar-sweetened beverages, processed meat, refined grains and oils, and other highly processed foods should be eaten rarely.
Healthline outlines the benefits of this diet as follows: promotes heart health, supports healthy blood sugar levels, and protects brain function.
2. DASH Diet
If you’re concerned about hypertension within the family, this diet could be worth looking into.
DASH diet, which stands for Dietary Approaches to Stop Hypertension, is a “healthy-eating plan designed to help treat or prevent high blood pressure (hypertension)” according to Mayo Clinic.
This diet focuses on foods rich in potassium, calcium, and magnesium which are nutrients that help control blood pressure. On the other hand, this diet limits foods that are high in sodium, saturated fat and added sugars. Following a regular DASH diet, salt intake should be no more than 1 teaspoon per day.
Apart from helping to reduce blood pressure, other benefits of this diet based on studies include weight loss and reduced cancer risk.
3. Mayo Clinic Diet
The Mayo Clinic Diet was designed by a team of weight-loss experts from Mayo Clinic to help others with losing excess weight while also finding a healthy way of eating.
Like most diets, it emphasises eating healthy foods like vegetables and fruits, but that is not all as the diet also encourages you to increase physical activity like exercising. Moreover, Mayo Clinic’s diet program can help in breaking unhealthy eating habits you might not even be aware about like eating dinner while watching TV.
Mayo Clinic’s take on a diet with primary focus on weight loss is especially good for those who might be finding it hard to balance their good in-take as well as physical activity. It isn’t restrictive much like the Mediterranean diet. Furthermore, their “The Mayo Clinic Diet” guidebook is a great resource for learning nutrition basics which parents can use to educate their children with.
4. Flexitarian Diet
Vegetables and plant-based foods are undoubtedly good for your health, and a vegetarian diet, when done right, can be tailored to meet all calorie levels. However, it can be hard, not only for children but also for adults to cut off from meat and all animal products.
The Flexitarian diet, also known as the “semi-vegetarian diet” is a good approach for families who want to eat healthier with plant-based foods but don’t want to give up meat either. Essentially, people who follow this diet primarily follow a vegetarian lifestyle with the occasional meat or fish meals.
5. Vegetarian Diet
As the name suggests, a vegetarian diet primarily focuses on plant-based foods but there are actually categories to this diet.
First is the vegan diet which excludes all types of meat and animal products and is perhaps the first one that comes to mind when talking about the vegetarian diet. The second is the lacto vegetarian diet which includes plant foods and dairy products. Lastly, the lacto-ovo vegetarian diet which includes both dairy and eggs.
When done right, the vegetarian diet can be tailored to meet all calorie levels. If you’re looking to encourage your kids to eat more vegetables, this diet is especially easier for younger kids to adapt to as opposed to when they are older as the sudden restriction in food can be difficult for them to follow.
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