Making Informed Diet Choices for Better Health

Have you ever looked in the mirror and wondered why your friend’s “life-changing” diet left you feeling frustrated? You’re not alone. In a world where #WhatIEatInADay videos dominate your feed and every site claims to have the ultimate wellness fix, figuring out the truth about diets can feel impossible.

Continue reading and you’ll have a better understanding of why some diets work for certain people and not others, how to spot red flags in trendy nutrition advice, and what to focus on for a more balanced, sustainable approach to diet health.

Understanding Nutrition: The Basics

Nutrition isn’t just about weight. It’s about energy, focus, immunity, hormone balance, and longevity. Your body requires various nutrients every day, macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals), to function optimally.

Macronutrients

• Carbohydrates are the body’s preferred source of energy, especially for your brain and muscles. It is recommended that 45–65% of your daily calorie intake come from carbs.
• Proteins help build and repair tissues, make enzymes and hormones, and other critical factors that support many of the functions in the body. Adults typically need 0.8–1.2 grams of protein per kilogram of body weight daily.
  • Kilograms to Pounds: 1 kilogram is equal to 2.205 pounds. 
  • Calculating Protein Needs:
    • To find the daily protein requirement in grams, multiply your weight in pounds by 0.36 for a lower estimate or 0.55 for a higher estimate. 
    • Example: A person weighing 150 pounds would need between 54 grams (150 x 0.36) and 82.5 grams (150 x 0.55) of protein per day.
  • Fats and Cholesterol:  Healthy fats from sources like olive oil, avocado, and fatty fish play a key role in heart and brain health. It’s also important to limit saturated and trans fats, which can impact long-term wellness.

Micronutrients & Hydration

Micronutrients like vitamins A, C, D, E, and K, as well as minerals such as iron, calcium, and magnesium, support a wide range of functions from bone strength to immune defense. Most of these can be obtained through a well-rounded diet based on whole foods. ​

Hydration is often overlooked. Staying hydrated is absolutely essential.  Men should consume about 3.7 liters (15.5 cups) of fluids daily, and women about 2.7 liters (11.5 cups). Fluids from fruits, vegetables, tea, and soups count too. ​Tip: Hydration also comes from fruits, vegetables, and herbal teas, not just water!​

Supporting your wellness isn’t just about big changes, it’s about making everyday habits a little easier. Whether it’s drinking more water, handling stress, or moving your body, simple tools can help you stay on track and feel your best.  Building sustainable habits isn’t just about choosing the right foods, it’s also about creating an environment that supports your goals and feels good to return to every day.

If you’re aiming to stay hydrated throughout your busy schedule, using a self-cleaning water bottle with built-in UV technology can make things a lot easier (and more fun). Keeping filtered water in the fridge can make sipping water a habit rather than a chore for those at home.

Popular Diets Explored

Let’s look at four of today’s most widely followed diet approaches: the Mediterranean diet, the ketogenic diet, plant-based diets, and intermittent fasting. Each has its unique philosophy, strengths, and challenges.

Inspired by the traditional eating habits of countries like Greece and Italy, this diet focuses on whole, fresh foods and a balanced approach. Although it’s widely regarded as one of the healthiest diets, access to fresh, quality ingredients can be a limiting factor. It’s also important to avoid overconsumption of wine or misinterpreting the diet as a license to eat unlimited fats.

What You’ll Eat

• Lots of fruits, vegetables, legumes, nuts, seeds
• Whole grains and healthy fats (like olive oil)
• Moderate amounts of fish, poultry, dairy, and eggs
• Red wine in moderation (optional)

What You’ll Avoid

• Red meat
• Added sugars
• Refined grains
• Highly processed foods

Health Benefits

Multiple studies have linked the Mediterranean diet to lower rates of heart disease, reduced inflammation, better cognitive function, and longer life expectancy.

Best For: Those looking for a sustainable, delicious way to eat that’s beneficial for long-term wellness.

2. Ketogenic Diet (Keto)

Making Keto Healthier

The ketogenic (keto) diet focuses on eating high amounts of healthy fats while keeping carbohydrates very low, encouraging your body to enter ketosis, a state where fat, rather than glucose, becomes the main source of energy. Created to help manage epilepsy, keto has become popular for supporting weight loss and improving metabolic health. To keep it balanced and reduce potential risks, it’s best to follow a “healthy keto” approach that prioritizes unsaturated fats from foods like olive oil, avocados, nuts, and fatty fish, while cutting back on saturated fats. Adding plenty of non-starchy vegetables also ensures you get important nutrients along the way.

What You’ll Eat

• Fatty fish, eggs, meat
• Full-fat dairy, nuts, seeds, healthy oils
• Low-carb vegetables

What You’ll Avoid

• Most fruits
• Grains, sugar, legumes
• Starchy vegetables

Health Benefits

1. Weight Loss. Many individuals experience rapid weight loss on a keto diet, particularly in the initial stages. This benefit is partly due to reduced appetite and increased satiety from higher fat and protein intake. Keto diets may lead to faster weight loss compared to traditional low-fat diets in the short term. ​
2. Appetite Control. The high-fat, moderate-protein composition of the keto diet can help with appetite control, making it easier to adhere to calorie restrictions.
3. Blood Sugar and Insulin Regulation. By minimizing carbohydrate intake, the keto diet can lead to lower blood sugar levels and improved insulin sensitivity, which may benefit individuals with type 2 diabetes.
4. Enhanced Satiety
   The satiating effect of fats and proteins in the keto diet can reduce hunger between meals, potentially aiding in calorie reduction and weight management. 

Considerations and Risks

While the keto diet offers several benefits, it’s important to be aware of potential risks and challenges:​

• Nutrient Deficiencies: Restricting carbohydrates can lead to lower intake of essential nutrients found in fruits, vegetables, and whole grains. ​
• “Keto Flu”: As the body adapts to ketosis, some individuals may experience symptoms like fatigue, headaches, and irritability.
• Heart Health Concerns: The high intake of saturated fats in some keto diets may raise LDL cholesterol levels, potentially increasing heart disease risk. ​
• Sustainability: Due to its restrictive nature, many find the keto diet challenging to maintain long-term, which can lead to weight regain. ​

On a side note: The keto diet can be a helpful tool for things like weight loss and improving blood sugar, especially in the short term. However, the keto diet is not universally applicable. Since it’s a big shift in how you eat, it’s important to think it through and understand any potential downsides. Chatting with a doctor or dietitian can help you figure out if it’s a good fit for your body and your goals.

Best For: Short-term fat loss under medical supervision and may be less ideal for a lifelong eating plan.

3. Plant-Based Eating

Plant-based eating emphasizes foods derived mainly from plants—such as fruits, vegetables, grains, legumes, nuts, and seeds, while limiting or excluding animal products to varying degrees depending on the diet type.

Common Types of Plant-Based Eating

• Vegan: Avoids all animal products, including meat, poultry, fish, dairy, eggs, and often honey. Focuses entirely on plant foods and often excludes animal-derived items in clothing and cosmetics as well.
• Vegetarian: Excludes meat, poultry, and fish but may include dairy and eggs. Variations include:
  • Lacto-vegetarian: Includes dairy but not eggs.
  • Ovo-vegetarian: Includes eggs but not dairy.
  • Lacto-ovo vegetarian: Includes both dairy and eggs.
• Pescatarian: Similar to vegetarian but includes fish and seafood alongside fruits, vegetables, grains, legumes, dairy, and eggs.
• Flexitarian: Primarily plant-based but occasionally includes meat, dairy, or fish, allowing flexibility while emphasizing plant foods.

What You’ll Eat

• Fresh fruits and vegetables
• Whole grains like quinoa, brown rice, and oats
• Legumes, including beans, lentils, and chickpeas
• Nuts, seeds, tofu, and tempeh
• Fortified plant-based milks (almond, soy, oat)
• Herbs, spices, and healthy oils

Potential Benefits

• Supports heart health through nutrient-rich, fiber-packed foods
• Aids weight management and digestion thanks to high fiber content
• May lower the risk of certain cancers due to antioxidants and anti-inflammatory compounds
• Environmentally sustainable by reducing animal product consumption

Things to Watch For

• Vitamin B12: Found mainly in animal products; fortified foods or supplements may be needed
• Iron and Zinc: Plant-based sources are less easily absorbed; pairing with vitamin C can improve uptake
• Omega-3 Fatty Acids: Present in flaxseeds, chia seeds, and walnuts; algae-based supplements can help fill gaps
• Calcium: Important to find in fortified plant milks or calcium-rich veggies like bok choy and broccoli

What to Expect

Adopting a plant-based diet may involve learning new recipes, reading labels, and meal planning. Over time, it becomes a natural part of your routine. Be cautious of ultra-processed plant-based foods, which can be low in nutrients and high in additives.

Best For: This is ideal for individuals seeking to enhance their long-term health, naturally control their weight, and lessen their environmental impact.

4. Intermittent Fasting (IF)

Intermittent fasting isn’t about cutting carbs or counting calories, it’s about when you eat, not what you eat. This approach cycles between periods of eating and fasting and has gained popularity for its flexibility and potential health perks. 

How It Works

Several common methods of intermittent fasting include

• 16:8 method: Fast for 16 hours and eat during an 8-hour window each day (e.g., 12 p.m. to 8 p.m.).
• 5:2 method: Eat normally five days a week, and limit calorie intake (500–600 calories) on two non-consecutive days.​
• 24-hour fast: Fast from dinner one day to dinner the next, once or twice a week.​
• Alternate-day fasting: Alternate between days of normal eating and days of fasting or very low calorie intake.​

During fasting periods, non-caloric beverages like water, black coffee, and herbal tea are typically allowed. 

Possible Benefits

Research from reputable institutions suggests that intermittent fasting may offer several health benefits:

• Weight Loss and Fat Reduction: By reducing the eating window, individuals may naturally consume fewer calories, leading to weight loss. ​
• Improved Insulin Sensitivity: Fasting periods can help lower insulin levels, improving insulin sensitivity and blood sugar control. 
• Heart Health: Intermittent fasting may improve blood pressure, cholesterol levels, and reduce inflammation, contributing to better heart health. ​
• Brain Health: Some studies suggest that intermittent fasting may support brain function and protect against neurodegenerative diseases. 
• Cellular Repair: Fasting triggers autophagy, a process where cells remove damaged components, potentially promoting cellular repair and longevity.
  

Considerations

While intermittent fasting can be beneficial, it’s important to consider the following:

• Not Suitable for Everyone: Individuals with certain medical conditions, pregnant or breastfeeding women, and those with a history of eating disorders should consult a healthcare provider before starting intermittent fasting. ​
• Potential Side Effects: Some people may experience hunger, fatigue, or irritability during fasting periods, especially when starting out.
• Nutritional Balance: It’s essential to maintain a balanced diet during eating periods to ensure adequate nutrient intake.

Best For: Those who prefer structured routines and want to reduce calorie intake without tracking every bite.

So, which diet is best?

There’s no universal “best diet.” The right approach depends on your personal goals, health status, preferences, and even cultural or ethical values. Some people thrive on high-fat, low-carb diets like keto. Others do best on plant-rich or flexible routines like the Mediterranean or plant-based diets.

The common threads in all successful diets are

• Emphasis on whole, minimally processed foods
• Balanced intake of macronutrients
• Adequate hydration
• Sustainable, long-term habits

Nutrition is not a universally applicable solution. Whether you’re going keto, curious about plant-based living, or just trying to eat more mindfully, the key is tuning in to what your body needs—and being patient with the process.

Your Health, Your Way 

Trendy diets may offer short-term results, but sustainable, evidence-based nutrition is what supports long-term health. Whether you’re drawn to intermittent fasting, exploring plant-based meals, or just trying to improve your overall eating habits, understanding how different diets work is key.

The best thing you can do? Stay informed, be kind to your body, and choose a path that nourishes both your physical and mental well-being.

Always talk to a healthcare professional before starting a new diet, especially if you have any pre-existing conditions or dietary restrictions.

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