Rating the Diets

Recently, the world’s leading health organizations outlined the optimal diet for controlling weight and reducing the risk of major chronic diseases. Drawing on the latest scientist research, expert committees formed by the World Health Organization, the Food and Agricultural Organization of the United Nation, the United States Departments of Agriculture and Health and Human Services, the World Cancer Research Fund, and the American Institute of Cancer Research determined that the healthiest, most effective diet for fighting the obesity epidemic and building long-term health is a diet that is:

1) Very high in natural, fiber-rich carbohydrates like fruits, vegetables, whole grains, and beans;
2) Low in fat, particularly saturated fats and trans fatty acids;
3) Low in sodium;
4) Low in foods that are dense with calories, such as refined grains, oils, and sugar-rich foods and soft drinks; and
5) Moderate in lean protein.

Try soups like Minestrone or Creamy Asparagus, entrees like Vegetable Pizza, Pepper-Crusted Seared Tuna, and Grilled Filet of Bison with Mashed Sweet Potatoes, and desserts like Mango Parfait and Cherry Pie.

The expert panels also recommended exercise, optimally 60 minutes daily. The chart below shows how various diet plans meet these criteria. The healthiest, most effective diets are those with the most heart symbols.

Rating the Diets

	Atkins	Jenny Craig	Pritikin	South Beach	Weight Watchers	Zone
Very high in fruits & vegetables. At least 9 servings/day.
Very high in whole grains & beans. At least 25g dietary fiber daily.
Low in total fat & cholesterol; Very low in saturated & trans fats.
Low in sodium. Less than 2,300mg daily.
Low in calorie-dense foods like refined grains, oils, and fat- and sugar-rich foods.
Moderate in lean protein
Regular exercise, optimally 60 minutes on most days