Marcel Gemme, For the Headlight Published 10:40 a.m. MT Nov. 25, 2020 | Updated 12:14 p.m. MT Nov. 25, 2020

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Now that the holidays are upon us,many of us face a set of decisions wed rather not be forced to make.These revolve mostly around COVID-19, the uninvited guest.

Weve never seriously had to consider canceling Christmas.But this virus has proven to be resilient in large countries where preventative measures arent uniformly used. So, instead of having it under control right now and being able to enjoy our holiday, we just saw a one-week total of over 1 million positive cases of the virus, according to the CDC. This has left many feeling uncertain about how to plan for what is normally a joyous occasion and a time to gather together.

If youre looking for reassurance about what to do, good luck.There are no direct answers provided by health authorities, perhaps to not offend anyone.But this lack of direction seems to leave the subject in question and a matter of ongoing debate. Even the CDC has dodged the issue.

They never state that you should not travel to visit your family this Thanksgiving. Instead, they provide a virtual flowchart of potentially risky situations, which anyone could have easily experienced within the last few days.Then, they say that if you have been exposed to any of these risks, you should probably make other plans for Thanksgiving.Its a subtle way of saying that there are no safe circumstances.

The common language states that its safer to stay inside. It is safer not to go to the store. Its safer never to see anyone.All of these statements are true.But, following that logic, its safest to live in an isolation chamber with IV fluids and a liquid diet forever.

So, what are we to do?Before COVID, the flu was our deadliest threat.And people did not live inside in fear the way that we do now or are supposed to.But we knew that the flu was here to stay, and it came around every year in what we call flu season.

Lets imagine for a second that this was COVID-19.If we knew that it was here for good, wed likely act differently.Suddenly, wed be weighing every decision against the same risk, but from an entirely different viewpoint.Everything would be indefinite.

A senior citizen who was nearing the end of their life would have to decide that they would never see their family again.They may live for years longer this way.Or they could choose to spend what could be their last Christmas with their loved ones, knowing that COVID-19 could quickly bring about their premature end.

As you can see, this changes things.But the only factor that has changed in this scenario is knowing how much longer were in this thing for.

On the other hand, if we knew that it would all be over in a month, we could all easily buckle down and wait it out safely, even if that meant missing a major Holiday.But unfortunately, we just dont know.

If we all acted as if it would be over in a month, we could potentially cause it to dwindle away.But this is where it comes down to one little thing. We each have a choice.

We each also have a life.Not everyone can lock themselves in their house and avoid the world until this all passes.Most people must work, raise children, and go to the grocery store.And many seniors, who are at the highest risk, need someone elses help day-to-day.

So, whats the right decision for you?This will likely depend on your circumstances and viewpoint.But it may mainly hinge on your perception of how long the virus will be around.

Those who believe that it will be around for a long time will likely be the least cautious in the days ahead.This includes people with cynical attitudes since they doubt that things will ever get better.This is a sure route to hypocritically engaging in risky behaviors.

Instead, lets all trust each other for once.Lets pretend that it will be gone by Christmas.If we all act that way, it just might.

Marcel Gemme has dedicated his life to helping others find help. He focuses his attention on helping individuals find long-term senior care, he does this through his journalism, community outreach, and his website,ECDOL.org.

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Your turn: How will you deal with the uninvited guest? - The Deming Headlight

Timsi Bector

We often come across this statement I am on diet or I am dieting these days. Now what does it mean exactly? Do you really know the difference between being on diet and on a diet plan? When you are dieting, you are restricting your diet, starving yourself or skipping meals. Why did you start it? Probably you felt that you were gaining inches or you were getting overweight and did not have the time to hit the gym. So, this was an easy escape. If this is the case, then let me foretell your fitness future.

1. You are slowing down your BMR (Basal Metabolic Rate), instead of boosting it. You are not giving any task to your system but expecting it to work.

2. By dieting, you can see some temporary results but cannot achieve a sustainable fit body. These temporary results do not come alone in life. They come along with problems like low- energy level, headache, mood swings, irritating behaviour and digestion problems.

3. You will also devoid yourself of some very important nutrients by avoiding many food items. So you will end up ageing, being lethargic, untoned and unfit.

4. By dieting you are losing not only fat but muscles also. So, from where will you get your body strength? Looking fit and being fit are two different things.

Path to wellness

You need a complete wellness plan. A wellness plan includes a nutrient rich diet that is planned considering your medical condition, physical data and many other factors. It includes a suitable workout regime and lifestyle modifications. Burning out in the gym is good, however, restricting your diet for a few months is not a sustainable solution.

Things to do

1. Alter your lifestyle by focusing on your breathing pattern, your posture, your daily movements and also your thought process.

2. Include a workout regime suitable for your body and medical conditions.

3. Be disciplined in your approach when it comes to fuel your body. Focus on clean, home-cooked, unprocessed and local food.

This will surely lead to:

1) Change your internal body composition which is the healthiest way of losing weight.

2) Increase your BMR which implies sustainable fitness.

3) Make your system stronger and increase your immunity.

4) Replenish all the required nutrients by improving their absorption and circulation to each and every cell of the body.

This ultimately will help you achieve holistic wellness by achieving a stress-free mind and a fit body. So next time you think of fitness, go for a diet plan and not just dieting.

(Bector is a Ludhiana-based nutritionist and fitness trainer)

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When you think of fitness, think of a diet plan - The Tribune India

A newly published study has found that vegans may be at higher risk of bone fractures than people who incorporate meat into their diet. The risk may also be higher for vegetarians and pescatarians.

Researchers have found that vegans with lower calcium and protein intakes had a 43% higher risk, on average, of experiencing bone fractures than people who ate meat.

The longitudinal study that reached this finding appears in the journal BMC Medicine.

According to the study, among the study participants eating a vegan diet, there were close to 20 more cases of fractures per 1,000 people over a 10-year period. In particular, vegans faced a higher risk of fractures of the hips and legs, as well as other main site fractures, such as the clavicle, ribs, and vertebrae.

This is the first comprehensive study on the risks of both total and site-specific fractures in people of different diet groups, says Tammy Tong, lead author and a nutritional epidemiologist at the Nuffield Department of Population Health at the University of Oxford in the United Kingdom.

The biggest differences were for hip fractures, where the risk in vegans was 2.3 times higher than in people who ate meat equivalent to 15 more cases per 1,000 people over 10 years.

Tammy Tong

Vegetarians and pescatarians individuals who do not eat meat but do eat fish also had a higher risk of sustaining hip fractures than people who ate meat, according to the study.

However, the researchers found that taking body mass index (BMI), dietary calcium, and dietary protein into account partly reduced the risk of fractures in these groups.

The researchers analyzed data from nearly 55,000 men and women living in the U.K. who had agreed to participate in the Oxford component of the European Prospective Investigation into Cancer and Nutrition (EPIC) study to examine how diet affects fracture risk.

Of the participants, nearly 30,000 ate meat, about 8,000 were pescatarians, more than 15,000 were vegetarians, and nearly 2,000 were vegans at the time of their recruitment between 1993 and 2001.

Researchers at the Universities of Oxford and Bristol examined the outcomes of the participants by monitoring their hospital records and death certificates until mid-2016. The team followed the participants for more than 17 years, on average.

Over the course of the study, 3,941 fractures occurred in total, including 566 arm, 889 wrist, 945 hip, 366 leg, and 520 ankle fractures and 467 fractures at other main sites, which the researchers established to mean the clavicle, ribs, or vertebra.

The authors observed no significant differences in risks between diet groups for arm, wrist, or ankle fractures once they took BMI into account.

Earlier studies have linked calcium and protein intake to bone health. Researchers have also shown that a low BMI is associated with a higher risk of hip fractures but a lower risk of ankle fractures.

Regarding specific diet types, previous studies found that vegetarians had lower bone mineral density (BMD) than those who ate meat.

According to other research, people who follow vegan or vegetarian diets have lower intakes of dietary protein, as well as lower BMIs than those who eat meat. Additionally, vegans may have substantially lower intakes of calcium.

The studys authors found that the differences in the risk of total and site-specific fractures became less once they factored in BMI, dietary calcium, and dietary protein.

A 2019 analysis found that combined vitamin D and calcium supplements were effective in fracture prevention.

Well-balanced and predominantly plant-based diets can result in improved nutrient levels and have been linked to lower risks of diseases, including heart disease and diabetes, says Tong. Individuals should take into account the benefits and risks of their diet and ensure that they have adequate levels of calcium and protein and also maintain a healthy BMI that is, neither under nor overweight.

A 2007 study from the Oxford-EPIC cohort that included almost 35,000 participants also found that vegans had a higher risk of total fractures, but not vegetarians.

However, when the study only looked at the participants who reported consuming at least 525 milligrams a day of calcium, the increased risk dissipated.

Researchers caution that this study had a shorter follow-up period of 5 years and relied on the participants self-reporting.

The authors of the new study caution that they were unable to pinpoint the causes of the fractures and did not know whether the participants had used calcium supplements.

They hope to see additional studies looking at non-European populations, as other studies have indicated that there are differences in BMD and fracture risks among ethnic groups.

As three-quarters of the participants in this study were women, the researchers also call for a study with a larger proportion of men to explore differences in risk by sex.

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Vegan diets may be linked to a higher risk of bone fractures - Medical News Today

When everything seems to have a mysterious double-meaning, it probably comes as no surprise that we think our body shape might provide clues to what foods it wants you to it. For instance, if you've been told your body type is endomorph, you've probably wondered if there's a magical diet plan that will bust fat like none other. So is there? We asked nutrition and exercise experts to explain what the endomorph body type is and what the best diet is for an endomorphic person to follow.

Back in the 1940s, a psychologist and physician named William H. Sheldon created a new method of somatotyping, a.k.a. classifying human bodies into three different groups according to the way they look:

The theory is that everyone can be placed, neatly, into one of these generalized categories, but this is not always the case as many people display characteristic traits of multiple body types, says Chris Gagliardi, the Scientific Education Content Manager for the American Council on Exercise (ACE) and an ACE certified health coach and personal trainer. For example, he points out that someone with a "pear-shaped" body has a thin upper body and more fat around the thighs and hips, while someone with an "apple-shaped" body has more fat around the waist, but thin arms and legs. The idea of body types originated to compare body shape to personality and delinquent behaviors, says Gagliardi. More current methods of assessment involve looking at objective measurements such as the amount of fat mass and fat-free mass an individual has.

Since people with this body type are said to have higher levels of body fat, most diets for endomorphs revolve around eating protein and fats while limiting carbohydrates. I typically recommend to my clients a low-carb diet, but not a ketogenic one, as Ive found that most of the women I work with find it challenging to maintain a ketogenic diet for a long period of time, says Rachael Attard, a certified personal trainer and nutritionist and the creator of the 3 Steps to Lean Legs Program. She advises people with an endomorph body to focus on healthy whole-food sources of protein and fat such as fish, lean meat, eggs, beans, avocado, nuts, coconuts, and olive oil.

Endomorphs dont have to and probably shouldnt cut out carbs completely: Attard says vegetables, sweet potatoes, oats, berries, and legumes are all smart carbohydrate options. When it comes to carbs, I recommend eating your carbs after your workout as this is when your body uses them to replenish and build muscles, not store fat, she says. She even created a calculator to help clients figure out how many daily calories they should consume and what portion of them should come from proteins, fats, and carbohydrates according to the persons height, weight, age, body type, and activity level. However, the most important part is finding a regimen that works for you and your goals, that does not feel too restrictive or overwhelming, Attard explains. This is the only way to maintain a healthy body and lifestyle in the long run.

While a low-carb diet may work for some people with an endomorphic body, its not a surefire strategy that will work for everyone with that body type. Generally, the thought process for this kind of dietary pattern has revolved around altering macronutrient intake based on someone's body fat to muscle mass ratio, says Ryan D. Andrews, M.S., M.A., R.D., R.Y.T., C.S.C.S., principal nutritionist and adviser for Precision Nutrition. To say that there's robust scientific evidence supporting this dietary pattern as a way to improve public health would be misleading and inaccurate. Andrews says its possible that following an endomorph dietary pattern may help you reach your weight goals, but it could also distract you from addressing your foundational food-related behaviors. This body-type dieting creates rules and regulations that make day-to-day nutrition choices unnecessarily complicated and restrictive, which may lead to rebound overeating, a preoccupation with certain foods, and can even move someone further away from their goals, Andrews says. The most important nutritional behaviors include emphasizing a variety of minimally processed foods, eating plenty of plants, ensuring enough protein, eliminating nutrient deficiencies, noticing and responding to hunger and fullness cues, eating slowly, and staying hydrated with beverages that don't contain high amounts of added sugars.

It depends on what your goals are! My personal belief is that it is best to exercise, eat, lead a lifestyle, and adopt habits that will support goal attainment rather than trying to do what is best for your body type, says Gagliardi. A primary goal for many endomorphs is centered around weight loss or increasing fitness levels, but when it comes to exercising to reach these goals, it is important to start at a level that allows you to comfortably accomplish what you set out to do. Essentially, if you arent very active right now, its vital to start slowly and then build from there in order to avoid injury or burnout. If youre already active, youll have to intensify or change the exercises youre currently doing if you want to see changes on the scale.

First, keep in mind that the body type someone has is a by-product of many different factors including genetics, food choices and amounts, physical activity, stress, trauma, inequalities, sleep, job, social support, and the list goes on, says Andrews. The good part of that is that you shouldnt feel like the shape of your body is entirely your doing. The bad part of that is that youll likely have to make changes in several aspects of your life if you want to alter your body. But you can change it. You are not stuck with your body type, says Gagliardi. Because body type is based on physical characteristics this means it can be changed. He notes that those changes take time, consistency, hard work, and adjustments in your behavior, habits, and lifestylebut its possible.

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What Is the Endomorph Diet? What Can You Eat on the Endomorph Diet? - GoodHousekeeping.com

An age old saying goes: You are what you eat and so, when it comes to maintaining your health and wellbeing in these unprecedented times, it all depends on your eating habits and lifestyle. Considering that health and fitness is the number one priority today, some simple yet essential steps are important to remain healthy in the long run. While activities like exercising, yoga and meditation are a must to build a strong immunity. Apart from that healthy eating and eating foods that boost immunity as equally essential for a healthy body and mind. This also helps you stick to the path of health and fitness. Thus, one can easily find out what kind of foods and fluids help in achieving those fitness and immunity goals and take small but daily measures to stay at the top of their health game. If you are wondering about boosting your immunity to stay at the peak of your health, read on to find out about five such foods which are the holy grail for building immunity naturally. Pure HoneyUsed in multiple home remedies that are passed on from one generation to another, honey is the most widely used food ingredient. Also known as the liquid gold, many people prefer the taste of honey over sugar as it not only tastes great but also helps in boosting immunity. It is rich in antioxidants, great alternative for sugar and an immunity booster. Honey has various types which are easily available in the market, but the catch is that one must be careful before choosing their brand of honey since there are cases of honey adulteration too. Thus, before choosing a honey brand, always make sure to check for its purity by looking for an NMR tested label as it suggests that the honey is treated with Nuclear Magnetic Resonance technology which guarantees 100% purity since it goes through multiple quality checks along with filtration stages to remove any kind of impurities resulting in 100% pure honey.MoringaWhile Moringa is known as the drumstick tree, it surely classifies itself as an excellent superfood. When the leaves of the Moringa oleifera are dried into a powder, it provides a range of nutritional benefits. From boosting immunity, reducing inflammation to providing antimicrobial effects, moringa is a clear winner. The powder from the Moringa leaves is also help in improving heart health, controlling the levels of blood cholesterol, blood pressure and prevention of formation of plaques in the arteries. If you choose to add daily supplements of Moringa leaves, it can result in the reversal of formation of fatty liver and thus in turn reduce visceral fat. 100 g of Moringa leaves has 314 mg of calcium which is a known ingredient to strengthen bones. One of the best ways to consume Moringa is also through green tea which provides a great amount of nutrition as well as an added flavour to your taste buds.Dry fruitsDry fruits are packed with natural sugars that provides great energy and help elevate moods. Dehydrated fruits like anjeer, dates, apricot, raisins, etc. have various benefits. Figs/anjeer contain high fibre content which helps in maintaining a healthy digestive system by preventing constipation while apricots provide a rich source of potassium which aids nerve signaling, muscle contractions and fluid balance along with preventing high blood pressure and even strokes. Sweet, dry raisins, rich in fibre, help aid the digestion by softening and increasing the weight and size of stools and preventing constipation. Thus, consuming dry fruits can end up in not only boosting your immunity but also aiding digestion, regulating blood pressure and elevating mood!

Cold Pressed Virgin Coconut Oil Virgin coconut oil, just like honey has been a staple in many Indian households and rightly so. It is one of those superfoods that is not only known for aiding weight management and boosting energy but for its immunity boosting properties. The important components present in Coconut Oil like lauric acid, caprylic acid and capric acid along with monolaurin acts as an antiviral agent in the body. Apart from using it for cooking, it can also be used for baking vegan desserts, salad dressings or sauting basic vegetables. It is recommended to consume 2 teaspoons of virgin coconut oil every day for an energetic start to the day.

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Add these 5 foods to your diet to strengthen immunity for winter - Times of India

Chia seeds are small, edible seeds of the Salvia hispanica plant native to central and southern Mexico. They are gray with black and white spots and measure about two millimeters in diameter. However, even though they're small, chia seeds are packed with nutrients and offer several health benefits.

Here are six health benefits of chia seeds and how to incorporate them into your diet.

A serving size of chia seeds one ounce or two tablespoons contains about 11 grams of fiber. That's almost half of the recommended daily amount for women (25 grams) and about a third for men (38 grams), says Amanda Miller, a registered dietitian from Chicago who specializes in weight loss and medical nutrition therapy.

Fiber is an essential part of a healthy diet. Consuming foods high in fiber can:

A 2009 review found high intakes of dietary fiber significantly lowers one's risk of developing a stroke, hypertension, diabetes, and obesity. It also found that increasing intake of fiber improves insulin sensitivity in both non-diabetic and diabetic individuals. The review concluded children and adults should consume 14 grams of fiber for every 1000 calories.

Two tablespoons of chia seeds also contain about four grams of protein. Chia seeds are a complete source of protein, meaning they contain all nine amino acids, which the body is unable to produce on its own.

Most complete sources of protein are animal products like eggs, fish, beef, and dairy. Plant-based sources of protein like nuts, beans, and whole grains contain some but not all of the essential amino acids. This makes chia seeds a good plant-based protein option for vegetarians and vegans, Miller says.

Amino acids in protein are the building blocks for organs, skin, and muscles. Consuming adequate amounts of protein is essential for cell growth and repair, says Karen Kjaerulff, a registered dietitian and nutrition consultant based in Delray Beach, Florida.

Chia seeds are a great source of omega-3 fatty acids, Miller says.

Consuming a diet rich in omega-3 fatty acids can reduce the risk of heart disease and stroke. Omega-3 fatty acids from chia seeds, in particular, have been found to lower levels of low-density lipoprotein (LDL) cholesterol, the "bad" kind of cholesterol that can increase your risk of heart disease.

Among plant-based sources of omega-3 fatty acids, chia seeds contain the highest concentration.

Kjaerulff says chia seeds should be part of a well-balanced diet with other sources of omega-3s like:

Omega-3 fatty acids, like those found in chia seeds, also prevent inflammation in the body during times of disease, stress, and illness, Miller says. Caffeic acid, an antioxidant found in chia seeds, has also been shown to fight inflammation in the body.

"Inflammation is the body's natural and helpful way to deal with harmful foreign substances in the body or an injury," Miller says. "But when inflammation persists, that's when it's cause for concern."

Chronic inflammation may increase a person's likelihood of developing diseases like arthritis, diabetes, and heart disease. But a 2018 review found omega-3 supplementation may reduce symptoms of rheumatoid arthritis a chronic inflammatory disorder that affects the joints.

Chia seeds contain several different types of antioxidants, including:

Antioxidants help fight against the production of "free radicals" in the body, which damage cell molecules.

"Free radicals are constantly being formed in our bodies and a certain amount are necessary for our health, for example, they help fight infections," Kjaerulff says. "When free radicals outnumber antioxidants, oxidative stress occurs which can damage your DNA and lead to cell death and has been linked to diseases such as cancer as well as aging."

Chia seeds contain high amounts of calcium 18% of the recommended daily intake per serving and can improve bone health.

Research on how chia seeds could improve bone health in humans is still emerging, but a 2018 study in rats found that chia seeds improved bone mineral density. The researchers examined 20 rats divided into two groups. One group received a diet containing 10% chia seeds and the other did not. After 13 months, the bone mineral content of the chia-fed rats was significantly higher than the control group.

Chia seeds are usually sold in bulk bags and can be found at many local grocery stores, health food stores, or online. They can be eaten either whole or ground, Kjaerulff says.

Chia seeds are very versatile and you can incorporate them into your diet in many ways, like:

Chia seeds offer many health benefits and contain fiber, protein, and omega-3 fatty acids. Research shows that eating a diet rich in nutrients like these can reduce inflammation and improve heart health. To achieve these health benefits, add chia seeds to yogurt and smoothies or make a chia seed pudding with milk and fruit.

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6 science-backed health benefits of chia seeds and how to incorporate them into your diet - Insider - INSIDER

Numerous studies over the past several decades have found evidence that wine's anti-inflammatory compounds can reduce the risk of cardiovascular problems like high blood pressure, stroke and heart failure. A new study from Harvard University, published in the Journal of American College of Cardiology, followed people's diet habits for more than two decades and found that avoiding pro-inflammatory foods such as red meat and sweet drinks while consuming anti-inflammatory foods such as wine, tea and vegetables, can significantly lower your risk for cardiovascular disease.

To examine long-term dietary habits, lead author Dr. Frank Hu and his team at Harvard's T.H. Chan School of Public Health analyzed data from three different cohorts spanning well over 20 years, including the Nurses' Health Study (NHS) and Nurses' Health Study II (NHSII), which included over 165,000 women, and the Health Professionals Follow-Up Study, which followed 44,000 men. Hu's team examined food frequency questionnaires the large studies collected every four years to monitor diets. They also evaluated the inflammatory potential of each participant's diets using an empirical dietary inflammatory pattern (EDIP) score.

What makes this study unique is that it is the first to employ an empirical food-based dietary inflammatory index in association with cardiovascular disease. The index, or EDIP score, was developed by Harvard and is calculated as the weighted sum of 18 food groups that show the strongest association with inflammation. Participants with higher scores consumed diets with more pro-inflammatory foods, such as red meat, refined carbohydrates and sweetened beverages. Those with lower scores ate more anti-inflammatory foods, such as leafy vegetables, whole grains, coffee and wine. Dr. Jun Li, one of the study's co-authors, told Wine Spectator that wine had the highest statistical association with lower inflammation.

The researchers updated the scores every four years. All participants were free of cardiovascular disease at the start of the study. Over time, doctors reported the development of cardiovascular disease, and researchers analyzed autopsy records to ascertain evidence of fatal heart conditions.

The results showed that higher EDIP scores were significantly associated with a higher risk of cardiovascular disease. "We hypothesized that a higher dietary inflammatory potential may be associated with higher risk of cardiovascular disease incidence before conducting the study, and our findings confirmed our results," said Dr. Li. "The group of individuals that consumed the most pro-inflammatory diet were 46 percent more likely to develop coronary heart disease and 28 percent more likely to develop a stroke, compared to the group that ate the most anti-inflammatory diet."

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What surprised Dr. Li and her team was the robustness of the results. The findings are consistent across the cohorts, between men and women, even after they addressed confounding factors such as health conditions, anti-inflammatory medications and other risk factors.

One of the biggest limitations of the study is that these are correlationsthe research has not measured a direct link between an anti-inflammatory diet and a lower risk of heart disease. Also, the cohorts used in the study included only health professionals who were mostly white.

Dr. Li says the team is conducting follow-up studies to address these factors. "We are replicating our study in other cohorts that include higher proportions of African Americans and American Hispanics/Latinos," she said. "We are also using other technologies, such as metabolomics [the study of metabolites], to examine potential biological mechanisms underlying the associations between dietary inflammatory potential and cardiovascular risk."

So what does this mean for wine lovers? Dr. Li notes that past studies suggest excessive alcohol intake can be detrimental toward cardiovascular and mental health. But she says that moderate wine intake with a healthy and anti-inflammatory diet, such as the Mediterranean diet, could be beneficial.

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Leafy Greens, Whole Grains and a Glass of Wine May Keep the Heart Healthy - Wine Spectator

A flexitarian diet is exactly what its name implies it's a flexible way to kickstart healthy eating and potentially shed some pounds and improve your health in the process.

Generally speaking, the purpose of the flexitarian diet is to reduce the amount of animal-based products you consume and replace them with whole, plant-based options.

For example, replace your barbacoa taco filling with spiced black beans. However, this does not mean replacing your jerky snack with potato chips.

To lose weight on a flexitarian diet, you'll need to choose the right foods to support that goal, says registered dietitian-nutritionist Scott Keatley, RD, CDN.

"Technically, potato chips and table sugar are vegetarian but we know that if our diet includes too much of these types of food we will not lose weight," Keatley says. "However, picking whole-grains, fruits, and vegetables as well as some lean proteins make for a high-fiber calorie-controlled diet."

Here's how to try a flexitarian diet with a 7-day meal plan as well as more on the benefits you may reap from following it.

A flexitarian diet encourages a lot of healthy behaviors, like rarely eating red meat and loading up on lean protein and whole foods. Here's a list of foods that experts recommend eating frequently, in moderation, and rarely while following a flexitarian diet.

Foods/drinks to have often:

Foods/drinks to have in moderation:

Foods/drinks to avoid whenever possible (true for all eating plans):

If you're interested in trying out a flexitarian diet, here's a 7-day sample flexitarian meal plan, according to registered dietician Shena Jaramillo, MS, RD. Adjust serving sizes and calorie proportions to your specific needs.

Day 1

Hummus is a great protein-packed snack. Elisete Domingues / EyeEm/Getty Images

Breakfast: Oatmeal (made with dairy-free milk), topped with fruit and walnuts

Lunch: Mixed green salad with spiced chickpeas, avocado, cherry tomato, cucumber, and balsamic vinaigrette

Snack: Bell pepper and hummus

Dinner: Butternut squash and black bean frittata

Day 2

A savory chicken stir fry for dinner will hit the spot on day 2. Graphiqa-Stock/Getty Images

Breakfast: Whole-wheat toast with peanut butter, apple slices

Snack: cup walnut halves

Lunch: Whole-wheat pita with mixed greens, bell pepper, and roasted chickpeas

Snack: Sliced pear

Dinner: Chicken stir fry with mixed vegetables and nutritional yeast

Day 3

Avocado on whole wheat toast is a classic way to start your day right. OatmealStories/Getty Images Breakfast: Whole-wheat toast with avocado, sprouts, and chickpeas

Snack: Sliced apple with peanut butter

Lunch: Quinoa and broccoli stir-fry with roasted tofu

Snack: 1 cup of strawberries

Dinner: Whole-wheat pita with vegetables, balsamic vinegar, and low-fat cheese

Day 4

Celery with peanut butter is a crunchy, fulfilling snack. MSPhotographic/Getty Images

Breakfast: Buckwheat cereal with blueberries

Snack: Carrot sticks with hummus

Lunch: Strawberry almond kale salad with citrus vinaigrette and grilled chicken breast

Snack: Celery with peanut butter

Dinner: Tempeh taco sliders with tomato, cabbage, and vegan sour cream

Day 5

Black bean burgers are a delicious alternative to bland, frozen veggie burgers. Photography by Matthew Lankford/Getty Images

Breakfast: Fruit smoothie

Snack: Baked kale chips

Lunch: Black bean veggie burger on a whole-wheat bun

Snack: Popcorn with nutritional yeast

Dinner: Veggie pasta salad with lime and balsamic vinegar

Day 6

Kick off day 6 with a protein-packed egg scramble. LauriPatterson/Getty Images

Breakfast: Egg scramble with mushrooms, onions, and peppers

Snack: Fruit smoothie

Lunch: Avocado "Reuben" sandwich on rye with mustard, sauerkraut, and vegan thousand island dressing

Snack: Rice cakes with nut butter and pomegranate seeds

Dinner: Vegetarian chili

Day 7

Treat yourself on day 7 with some mac and cheese. You've earned it! antares71/Getty Images

Breakfast: Whole-grain bagel with peanut butter and banana

Snack: Tomato, cucumber, and basil salad with tahini or vinaigrette

Lunch: Whole-wheat mac and cheese (either with real cheese or vegan cheese made with soaked cashews and nutritional yeast), roasted broccoli

Snack: Almonds and clementines

Dinner: Curried coconut quinoa with shrimp and roasted cauliflower

Research that is specifically on the flexitarian diet is limited since the guidelines aren't as strict as vegetarianism and veganism, which makes flexitarianism more difficult to study.

That said, there's plenty of research indicating the advantages of reducing your consumption of animal products while eating more whole grains, veggies, legumes, and other plant-based foods.

Better weight management and body composition

Jaramillo says that since plant-based proteins tend to be high in fiber, they can make you feel full for longer while reducing your overall caloric intake which can ultimately lead to weight loss. Here's what the research says:

Lower blood pressure

Reduced risk of heart disease and heart failure

Reduced risk of type 2 diabetes

Reduced risk of cancer

Reduced inflammation

A flexitarian diet offers an ideal compromise for people who regularly eat meat and want to cut down on meat and dairy products without giving them up entirely.

Research suggests that people with high blood pressure, type 2 diabetes, or heart disease can benefit from the flexitarian diet.

Moreover, "anyone can benefit from a flexitarian diet but those with inflammatory conditions such as arthritis may see the greatest benefit with decreased inflammation," says Jaramillo.

Link:
Add more plant-based options to your diet with this healthy 7-day flexitarian meal plan - Insider - INSIDER

Q: Can I have milk, cheese, ice cream or other dairy products if Im following the Mediterranean diet?

A: The Mediterranean diet is an evidence-backed diet that almost anyone can follow to improve their health. It emphasizes fresh fruits, vegetables, whole grains and healthy fats. It does include meat and dairy, but in smaller amounts than the standard American diet.

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When it comes to dairy, a traditional Mediterranean diet might include a few servings a week of cheese or yogurt. Opt for less processed dairy products think flavorful cheeses like Parmesan, feta or part-skim mozzarella instead of processed American slices, and plain Greek yogurt instead of high-sugar flavored varieties.

As for ice cream, you can make it an occasional treat, but keep portion size and frequency at a minimum. Or consider an all-fruit sorbet or gelato, which is a very rich Italian-style ice cream. A little goes a long way.

Milk is not traditionally part of a Mediterranean diet. If youre new to this way of eating and are struggling to cut down your dairy, you can substitute it with unsweetened almond or soy milk, since nuts and legumes are staples of the diet.

Dietitian Julia Zumpano, RD, LD

Read more:
Can You Have Dairy on the Mediterranean Diet? - Health Essentials from Cleveland Clinic