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It’s flexible, allowing you to fine-tune your carb intake depending on your goals.
This diet is high in vegetables, meat, fish, eggs, fruits, nuts, and fats but low in starches, sugars, and processed foods.
The Mediterranean diet is an excellent diet that has been thoroughly studied. It’s particularly effective for heart disease prevention.
As such, it includes plenty of vegetables, fruits, fish, poultry, whole grains, legumes, dairy products, and extra virgin olive oil.
The paleo diet is a very popular diet that is effective for weight loss and general health improvement. It’s currently the world’s most popular diet.
It centres on unprocessed foods believed to resemble those available to some of humanity’s palaeolithic ancestors.
The vegan diet has become increasingly popular in the past decade. It’s linked to a number of health benefits, including weight loss, improved heart health, and better blood sugar control.
The diet is based exclusively on plant foods and eliminates all animal products.
The gluten-free diet is essential for people who are intolerant to gluten, a protein that is found in wheat, rye, and barley.
For optimal health, you should focus on whole foods that are naturally gluten-free. Gluten-free junk food is still junk food.
The latest and most comprehensive nutrition recommendations are contained in the so-called Dietary Reference Intakes (DRIs).
There are four types of DRI reference values:
Estimated Average Requirements (EARs)
The nutrient intake that is estimated to meet the needs of 50% of the individuals in a given gender and age group
Recommended Dietary Allowances (RDAs)
These tend to be the most well-known guidelines. They were set for the nutrient intake that is sufficient to meet the needs of nearly all individuals (about 97%) in a given gender and age group. Many people often incorrectly refer to these as the recommended “daily” allowances and believe that it is their goal to reach the RDA each day. It was not meant to be used as a guide for an individual’s daily needs. The RDAs were established to be used in setting standards for food-assistance programs, for interpreting food record consumption of populations, and for establishing guidelines for nutrition labels.
Adequate Intakes (AIs)
The nutrients for which there is not enough information to establish an EAR
Tolerable Upper Limits (Upper Levels or ULs)
A nutrient’s maximum level of daily intake that is unlikely to cause adverse health effects in nearly all individuals (97% to 98%) of the population