Want to increase longevity? Wish to age gracefully? Yearning to maintain healthy weight? Looking for an easy way to keep cancer and dreaded diseases of the heart at bay? To all these questions there is just one answer – follow the healthiest diet. This simple formula for a healthy living has been known to humans for eternity now. However, in today’s age of computer and technology as people are leading a maniacally erratic lifestyle, little importance is given to the food we eat. Nowadays, meals are nothing but grabbing a burger (stuffed with meat) from fast food restaurants, munching it somehow and then quickly pushing it down the throat. This habit is mainly responsible for the escalating obesity rate in both men and women. Cardiac arrests have also become common, thanks to junk food that has become an ubiquitous resident at our dining table. Although hectic schedule is unavoidable in present times, being physically and mentally fit is not a far fetched possibility, provided a proper diet is followed.

Healthiest Diet Constituents

It is obvious that such a diet comprises healthy foods that are a great source of essential nutrients like vitamins, antioxidants, minerals, proteins and healthy fats. Moreover, these nutrient rich foods are easily available and unlike burgers or pizzas, you don’t have to empty your pocket to include them in your refrigerators. Some of the food items that deserve a place in this diet in the world are mentioned below:

Vegetables
Apart from containing health boosting nutrients (vitamins and minerals), vegetables are packed with phytochemicals, compounds that display disease prevention activity. There are innumerable phytochemicals and quite a few exhibit antioxidant properties and act as natural antifungal, antibacterial and antiviral agents. Some of the healthiest vegetables that are rich in phytochemicals and have high nutrition value are given below:

• Green vegetables like artichokes, asparagus, broccoli, Brussels sprouts, cabbage, spinach and cauliflower
• Tomatoes, onions and carrots

One of the best ways to reap health benefits of phytochemicals is to prepare a salad from these vegetables. Be it losing weight or ensuring healthy eyes, one can definitely rely on few servings of salad. The habit of eating vegetable salad daily can ensure healthy bowel function and prevent constipation. It is the healthiest food one can gorge on to sharply reduce the risk of various types of cancer.

Fruits
Phytochemicals like flavonoids are abundantly found in a wide range of fruits. Studies suggest that flavonoids can help to boost both short term and long term memory. Hence, diminishing memory with age might be a thing of the past if variety of foods are included in the diet. Nutritious fruits cut down chances of stroke, heart ailments and cancer as well as improve libido and energy levels. Some of the fruits that have good nutritional profile are given below:

• Apples, bananas, guavas, oranges
• Berries that include blueberries, blackberries and strawberries
• Papayas, mangoes, watermelon and red grapes
• Apricots, grapefruit and plums

Dairy Products
Dairy products are important components of the healthiest diet. If you are serious about maintaining a sharp vision for the time to come, there is no substitute for milk. Milk for healthy eyes, an age-old saying, is 100% true because this nutritious liquid contains vitamin A that plays a vital role to keep the vision strong. Besides vitamin A, essential nutrients like calcium and vitamin D that promote building of strong bones and teeth are found in ample amounts in milk. Dairy products like freshly prepared yogurt has protein and good bacteria that thwart the onset of infections caused by harmful bacteria.

Beans
Just half a cup of cooked kidney or black beans can provide you substantial amount of fiber and protein but most importantly, it decreases the chances of total cholesterol levels, thereby keeping you away from a heart attack.

Seafood
Seafood like fish (salmon) is a popular brain food, thanks to its rich concentration of omega 3 essential fatty acids. Health experts say that for optimum working of the brain cells, following a diet that provides adequate supply of omega 3 acids is essential. Proteins necessary for proper functioning of muscles are also present in fish. There are people who do not have a liking for fish and so in such circumstances including fish oil supplements in the diet is a good solution. Although chicken is categorized under fatty foods, when its skin is removed, it is found to be low in fats. Hence, having lean cuts of chicken is no harm and in addition it is a good source of protein.

Nuts
Eating nuts won’t drive you ‘nuts’ but will drive you towards better health. Whether it is walnuts, almonds or cashew nuts, having them in moderation is always good for the heart. If walnuts boast of high concentration of omega 3 acids, then almonds can be looked upon as an excellent source of minerals like calcium and magnesium as well vitamin E. So, those bragging about following a diet that is healthiest and not eating nuts in moderation need to modify their diet.

Whole Grain Products
Whole grain products play a critical role in decreasing the risk of cardiovascular problems and type 2 diabetes, as studies suggest. Coming to their nutritional profile, whole grain products are good sources of B vitamins and fiber. As it has high concentration of fiber, eating whole grain products guarantees healthy bowel movement. They include:

• Oatmeal
• Brown rice
• Whole wheat bread
• Whole grain breakfast cereals

Olive Oil
You may be ensuring that you have access to healthiest food but in case you are using hydrogenated oil to make day-to-day meals, then the very purpose of following the most healthiest and intelligent diet goes in vain. This is because hydrogenated oil like margarine contains unhealthy fats (trans fats) that increase the risk of heart attacks. Hence, one should be careful when it comes to choosing cooking oil. Extra virgin olive oil tops the list of healthiest cooking oil as it has good amount of omega 3 acids. No wonder, cooking in olive oil is often recommended for patients suffering from high cholesterol and heart ailments. Those finding olive oil expensive can go in for canola oil. Healthy cooking oil means saying no to deep frying and one should preferably opt for broiling, grilling and baking.

What is the Healthiest Diet to Follow?

Definitely Mediterranean! Why? Simply because it supports all the aspects of a diet that is healthiest. Every meal in the Mediterranean diet involves generous use of vegetables, fruits, legumes, herbs, whole grain products, nuts and seeds. Herbs like ginger protect against colon cancer and is useful for the treatment of wide range of health issues like heartburn, arthritis and ovarian cancer. No wonder, ginger forms an integral part of this diet plan. On the other hand, poultry and meat are not given much importance. Instead, the emphasis is more on fish that has to be eaten at least twice a week. Studies show that drinking red wine in moderation is heart friendly, that is why this beverage has found a place in the Mediterranean diet. Extensive research has proved that people put on a Mediterranean diet are at a lower risk of developing heart problems.

Therefore, make sure that you stick to a healthy and salubrious diet, whatever may be the circumstances. A point to note is that following this diet does not mean overeating. Food, no matter how healthy it is, will cause harm when eaten in excess. Therefore, eating heavy, large sized meals has to be avoided. Success with a diet that is healthiest is guaranteed, when it is complemented with 30-40 minutes of moderate level exercise. So, don’t forget to spend some time everyday in following an exercise routine that suits your age and comfort level. Eat healthy, stay healthy!

Health is vital and should be well nurtured to avoid any health problems. Good health determines our life and to remain healthy in the long run, focusing on it becomes extremely necessary. Living a joyous life is often mistaken as inculcating improper eating and drinking habits such as drinking alcohol, smoking and binging on street food. Such ways of living bring temporary pleasure, eventually resulting in poor health.

Investing some time in looking after our health can save us from many health risks and make our body strong, strengthen our immunity and keep us disease-free. One of the ways of achieving it is through diet, which involve the right balance of fats, proteins and carbohydrates. These diets are designed to inculcate proper food habits, which train our body to consume balanced nutrients and drink adequate amount of water.

Types of Diets

Dieting does not always refer to depriving ourselves from food. Consumption of all nutrients at proper intervals of time can help in obtaining a healthy body and mind. Our poor eating habits sometimes make it hard to adapt to a healthy diet. Therefore, there are many fad diets that work fast, which aid in weight loss. The effects of these quick diets give out great results but last only for a short span of time. These diets are giving many dieters a wide range of right eating patterns to choose from.

Atkins Diet
Dr. Robert Atkins first introduced Atkins Diet in the book named, ‘The New Diet Revolution’, which went on to become a very popular diet. Atkins Diet has four phases, which include planned intake of all the important nutrients, resulting into quick weight loss.
Phase 1: This is the first step towards weight loss and lasts up to 2 weeks. Atkins termed the first phase as Induction, which means taking an initiative towards weight loss. The objective of this phase is to turn your body from burning carbohydrates to burning fat, ultimately leading to weight loss. With a sudden change in the pattern of eating, weight loss might be quick or slow. In order to achieve the desired body, abide by the rules of Atkins Diet. To begin the process of fat burning, reduce the intake of carbohydrates to 20 grams each day by consuming low carb legumes, vitamins, proteins, minerals and other nutrients.
Phase 2: This phase is called Ongoing Weight Loss, wherein the body begins to adapt to the new diet pattern. Once the difficult phase of induction is over, the second phase allows you to include some more variety of nutrients with a controlled eating pattern. The objective is to keep the appetite in control and continue the weight loss process. This phase permits you to increase the carbohydrate level to 25 grams and includes seeds and nuts in the diet.
Phase 3: With the success of the previous two phases, this pre-maintenance level assesses the amount of carb intake. Here, there is a scope to experiment with some more variety of foods and to know what foods can be consumed. By this stage you will have lost enough weight and must have learned to keep the appetite well in control.
Phase 4: Known as the Lifetime Maintenance Phase, it involves taking care of the new diet and at the same time maintaining the weight. As the body has been successful in adapting to a new diet, it gives you the opportunity to now select the various constituents of food that you might like to add in the diet. However, it is important to keep the food habits in control and stay determined towards the new diet and maintaining a healthy body.

Sonoma Diet
Connie Guttersen, introduced the Sonoma Diet, which is among the popular fad diets that many undertake. It is divided into three stages which are collectively termed as Waves. This diet is specially designed towards healthy eating and lifestyle.
Wave 1: The duration of this first stage lasts up to 10 days. Here, weight loss is quick with a rapid change in the energy level and the overall well-being of a person. Wave 1 helps to reduce cravings for unwanted food and gradually turns us towards eating delicious and yet nutritious food. The Sonoma diet includes almonds, bell peppers, citrus fruits, grapes, olive oil, strawberries, whole grains, broccoli, blueberries, spinach, tomatoes and beans, which play a major role in achieving the target weight. They are known as the 12 power foods of the Sonoma diet. Add more vegetables, whole grains and lean meats to the diet to make it an enjoyable meal.
Wave 2: Once you have observed weight loss in Wave 1, this phase continues with the weight loss process. This weight loss is gradual and healthy. By the time one reaches Wave 2, the body has become familiar with healthy foods making it easier to stick to the diet. This stage brings in more choice of fruits and vegetables, improving the health and making the mind stable. This stage lasts till the time the target weight is accomplished.
Wave 3: After Wave 1 and 2 changes the approach towards eating, Wave 3 coaxes you to maintain the target weight. The body automatically rejects the intake of poor eating habits and welcomes you to the new and well planned eating pattern. Good eating habits have positive effects on the body and nurturing the health of the body becomes easy.

South Beach Diet
Dr. Arthur Agatston, a cardiologist, designed this diet for its long term healthy effects on the body. This diet works in three phases, which focuses on proper eating thus pushing towards a healthier lifestyle.
Phase 1: It’s a tough phase where, one can have proper meals, excluding the carbohydrates. It includes eating lean meats and vegetables. There is rapid weight loss in this phase due to a complete change in the type of food and diet pattern.
Phase 2: The weight loss continues while you allow some more food variety in the diet. However, the weight loss is slow. This phase continues till the required weight is lost.
Phase 3: Once the body has adjusted to the balanced diet, it is not hard to maintain the acquired health of body. Slowly introduce other food types but do not deviate from the sensible eating pattern that you have designed for your body.

Zone Diet
One can achieve proper hormonal balance by consuming well planned meals, which include balanced carbohydrates, proteins and fats. It allows us to enjoy three meals a day, including two snacks and yet help to lose weight. It is a low carbohydrate plan, which uses up the carbohydrates to gain more energy. The dieters have to keep a control on the amount of intake of calories which can be consumed at the time of eating meals and snacks. They must restrict themselves to having 500 calories during meals and up to 100 calories during snacks time. This diet has the ability to improve health and raise the energy levels. It helps in controlling cravings for readily available foods. The zone diet targets the excessive fat which is stored due to intake of too much of carbohydrates. Therefore, it includes proteins which help in releasing the carbohydrates, thus resulting in fat burn. Burning of fat results into balancing the intake of carbohydrates and proteins which causes the body to shed the piled up weight. There are many delicious recipes that fall under Zone diet to make it enjoyable and at the same time keep the dieter determined towards the weight loss program.

17 Day Diet
Dr. Mike Mareno developed the 17 Day Diet, which soon became one of the sought after diets among the dieters. This diet includes various adjustments in foods and helps to achieve adequate amount of weight loss. The 17 Day Diet includes four cycles termed as Accelerate, Activate, Achieve and Arrive. The constituents of food varies as sometimes one has to consume low carb foods or high carb foods during the diet process. This diet promises a loss of at least 10-12 pounds, cleansing the body from toxins and putting it into the habit of consuming healthy food.

The diets mentioned above mostly focus on quick weight loss, which prove to be appropriate for teens or young adults. However, in case of pregnancy, these diets are not recommended as the mother needs to be healthy enough to carry the weight of the baby and provide all the possible nutrients to the unborn child. It is wise to consult a dietitian/doctor in case of any health ailments to prevent from damaging your health further.

Energy is extremely necessary to run our day-to-day activities. To gain this energy, we eat food, which determines our overall health. No matter how complicated our lifestyle is, eating smartly can lead to feeling good, lighter and energetic. Hence, it is essential to choose a healthy and nutritious diet and follow it sincerely. Only dieting does not always prove successful in weight loss. A combination of diet and exercise will lead us towards a smart and healthy way of living.