Healthy diets: what you should know

Eating habits have taken a healthier turn as people become more conscious about what they eat and actively search out options that are both tasty and good for them.

Fresh fruits and vegetables have a key role in most diet plans. Eric Vidal / Reuters

Clinical dietitian Stephanie Tait, from Bespoke Wellness, discusses the pros and cons of some healthy eating habits.

This diet emphasises fresh fruits and vegetables, fish, olive oil, nuts and seeds, beans, and whole grains.

Pros

- It’s a heart-healthy diet, with good fats and omega 3s from fish, so following this diet can decrease your risk of heart disease and stroke, improve insulin sensitivity and lower your cancer risk due to the abundance of fresh produce with antioxidants.

- It is easy to follow as a lifestyle rather than as a “diet” as it is not very limiting.

- The emphasis is on plant-based foods and oils, and unprocessed, whole foods.

Cons

- It could provide too many carbs for some people, especially those looking to lose weight. While this is not a weight-loss diet, weight loss can occur as this is a healthy diet.

- It’s more of a lifestyle than a diet, so there is no carb- or calorie-counting. Due to this, people who need strict limits or diet rules may find this difficult.

The Japanese people in Okinawa are said to have the longest lifespan of any group in the world and much of this has been attributed to their diet. It’s low in calories but high in antioxidants and flavonoids, high in fruits and vegetables, low in meat, refined grains, processed foods, full-fat dairy, sugar and salt.

Pros

- It is based on scientific research that has shown decreased risk of cancer, heart disease and other chronic diseases, as well as extended life expectancy.

- The focus is on plant-based foods, and it is nutritionally balanced.

- It can be adapted for vegetarians and vegans.

Cons

- It may not appeal to non-Asian palates.

- It can be hard to follow as many foods such as bread, processed foods, sweets and dairy are restricted or completely eliminated.

This diet was designed to help lower blood pressure, by emphasising whole foods such as fruits, vegetables, whole grains, low-fat dairy and lean protein.

Pros

- It is scientifically proven to lower blood pressure and cholesterol.

- It was ranked the top diet by US News and World Report.

- Easy to follow, this is a lifestyle change, and can lead to weight loss or weight maintenance.

- It is flexible, with choices for different calorie levels and varying sodium levels.

Cons

- This is not a weight-loss diet; it is specifically designed to lower blood pressure.

This diet is for part-time vegetarians – it allows meat on some days.

Pros

- Flexitarians tend to weigh less and have lower BMIs than daily meat eaters.

- It provides a lot of flexibility, as there are different levels of flexitarianism, based on the individual (no meat for two days, three to four days, or five or more days). You can also pick and choose recipes.

- It provides a well-balanced diet created by a registered dietitian, focusing on plant sources. Plant-based diets have cardiovascular benefits such as lower risk of heart disease and lower cholesterol.

Cons

- People who really enjoy meat on a regular basis may find it hard to cut down.

- It requires a shift in thinking and meal preparation for the meatless proteins (such as tofu, beans, lentils, nuts, seeds, eggs, peanut butter).

- This diet may not be for those short on time or those who don’t cook, as it emphasises home cooking.

This diet avoids animal products, such as meat, poultry and seafood.

Pros

- Plant-based diets have many benefits, including a lower risk of cardiovascular disease, stroke, obesity and cancer. Also, vegetarians tend to weigh less than those who consume meat.

- It helps to lower the carbon footprint.

- There is still a degree of flexibility. Some vegetarians eat nothing that comes from an animal, while some still eat eggs or dairy.

Cons

- It can be hard to get enough protein, omega 3 fatty acids, iron and vitamin B12, so taking a daily multivitamin is very important.

- Being meat-free doesn’t mean you’re eating healthy. Living off chips, bread, biscuits and soda is vegetarian, but definitely not healthy.

- It eliminates certain healthy foods, such as fish and lean protein.