Page 85 - EatingWell Special Edition Superfoods 2019

A L I F E S T Y L E T H A T L A S T S

to be so restrictive for 30 days and then try to filled with a variety of leafy greens, legumes, fruits,
segue into a balanced diet,” says Leah Holbrook, whole grains, dairy, lean meats, eggs and seafood.
M.S., R.D., clinical instructor in the Department Additionally, the DASH (Dietary Approaches
of Family, Population and Preventative Medicine to Stop Hypertension) diet, which similarly
at Stony Brook Medicine. emphasizes consumption of whole grains, fruits
Many dieters may turn to plans like keto to keep and vegetables, may be nutritionally beneficial. An

the pounds off permanently, but these patterns are abstract presented at the 2018 American Academy
meant to be followed for only a few weeks rather of Neurology annual meeting states that 964 elderly
than months or years because they focus so strongly participants who followed the DASH diet for 6½
on the elimination of entire food groups. The re- years showed lower rates of depression than those
strictive demands of these eating patterns could who followed a more traditional Western diet. The
also lead to feelings of guilt and the view that diet- recommendations of the DASH diet also directly
ing or healthy eating is an obligation rather than a contradict the severe reductions promoted by

choice. Dieters could feel admonished for the oc- paleo and keto, which makes DASH flexible when
casional indulgence and confused about what the cooking at home, eating at restaurants or traveling.
diets say they can and cannot eat. “You really don’t “I see people who are on diets or having diets of
have a healthy diet unless you have a healthy re- eating only one hour during the course of the day
lationship with food, and I think that [with] peo- or during certain times of the day or eliminating
ple who have a fear-based approach to food, it can whole food groups. That’s
be a way of exacerbating an unhealthy relation- very ostracizing for someone
ship with food,” says Matt Fitzgerald, a sports nu- unless everybody they know Whether it’s a
tritionist and the author of Diet Cults. “The diets is eating in this similar spotlight-stealing

that demonize particular nutrients or food groups fashion,” says Bonnie Taub- superfood or
play into that.” The more positive alternative to Dix, R.D.N., the creator of the an old standby,
exclusion-based dieting, Weinandy says, is to focus website Better than Dieting moderation is key
more on foods to add to our diet quality rather than and author of Read It Before to introducing
what needs to be cut. You Eat It. “You could eat a a more colorful
Mediterranean diet by going variety to

The Truth About Superfood Diets to a restaurant or eating at your plate.
Unlike the paleo and keto diets, the Mediterranean home or eating at a friend’s
diet is bolstered by an array of superfoods: leafy house or at work—wherever.
greens, healthy fats, such as those you can get It’s something that is realistic and makes sense.”
from olive oil, and protein-packed fish, such as Unlike paleo and keto, the Mediterranean
salmon, as well as nuts and whole grains. “When eating pattern more closely resembles a flexible
you compare [the Mediterranean diet] to what lifestyle plan rather than a short-term diet. You
many people do eat in this country, the whole diet most likely won’t drop 20 pounds in a month,
is almost at that superfood level. It includes fiber, but following a superfood-filled Mediterranean

it includes the most helpful fats, it includes food plan has more potential to set you up for long-
that can be easily and simply prepared at home, and term weight loss and maintenance. “You can
it’s connected to all the things that seem to help us lose weight on a balanced diet the whole time
live longer and live healthier,” Holbrook says. While if you’re doing it properly,” Holbrook says. This
this eating pattern has gained popularity in recent means that whether you’re looking to adopt
years through mainstream media and books like The a specific diet or take steps toward generally
Complete Mediterranean Cookbook, its origins date healthier eating, a Mediterranean pattern could

back centuries, all the way to the Middle Ages. be the most flexible, colorful and sustainable.
Weinandy compares the well-established Holbrook says, “[The Mediterranean diet] will,
Mediterranean diet to the recommendations in by default, include a variety of superfoods with-
the U.S. Dietary Guidelines, which call for a diet out even trying.” •

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