U.S. News & World Report ranks the Mediterranean diet the No. 1 best diet overall, the No. 1 plant-based diet and the No. 1 diet for healthy eating. The Mediterranean diet is one of the best for a heart-healthy diet.
Studies have found the Mediterranean diet to be a good eating plan for promoting weight loss and reducing the risk of MASLD or Non-Alcoholic Fatty Liver Disease as well as cardiovascular disease, stroke, diabetes, cancer, Alzheimer's and Parkinson's disease.
Aim for 7 to 10 servings per day of fruit and vegetables. Expand your fruit and veggie horizon with pomegranates, figs, grapes, peaches, nectarines, cantaloupe, spinach, kale, Swiss chard, and collard and mustard greens. With a banana for breakfast, salad for lunch, carrots to munch on, an apple in the afternoon, and a couple of veggie sides for dinner, 7 to 10 servings is easy.
Whole grains. Switch to whole-grain bread, cereal and pasta. Experiment with whole grains, such as bulgur and farro.
Nuts and seeds. These foods are high in fiber, protein, and healthy fats.
Use healthy fats. Try olive oil instead of butter when cooking. Rather than putting butter or margarine on bread, try dipping it in flavored olive oil.
Eat fish twice a week. Fresh or water-packed tuna, salmon, trout, mackerel and herring, along with seafood like shrimp, crab and mussels, are healthy choices. Grilled fish and seafood taste good and require little cleanup. Avoid deep-fried fish.
Reduce red meat. Substitute fish, poultry, or beans for meat. If you eat meat, make sure it's lean and keep portions small, usually about 3 ounces of cooked meat.
Enjoy some dairy. Eat low-fat Greek or plain yogurt and a variety of cheeses. Try cheeses made from goat or sheep milk, like chevre and feta.
Spice it up.
Herbs and spices boost flavor and lessen the need for salt.
Natural Sweeteners. Honey and molasses, fruits and sweet potatoes are both good for liver health.
Be Mindful of Quantities. Eating too much of a good thing, unfortunately isn't good.
Janet McCann is a dietitian in Nutrition Services in Eau Claire, Wisconsin.