Table 1.
Comparison of nutritional/lifestyle components among different healthy diet options.
| Dietary Component | Recommended Servings | ||||
|---|---|---|---|---|---|
| Mediterranean [7] | DASH [49] a | MIND [9,50] | Healthy Nordic [51] | Traditional Asian [52] | |
| Fruits | 1–2/meal | 4–5 servings/day | Berries: ≥ 2 servings/week | Fruits, berries, vegetables, and potatoes: ≥ 500 g/day | Daily |
| Vegetables | ≥ 2 servings/meal | 4–5 servings/day | Green leafy: ≥ 6 servings/week Other: ≥ 1 serving/day |
Daily | |
| Whole grains | 1–2 servings/meal | 7–8 servings/day | ≥ 3 servings/day | Bread: 4–6 slices/day Cereal: 1.5 servings/day Pasta: 3 servings/week β-glucan-rich foods: 3 g/d |
Daily |
| Dairy | Low-fat: 2 servings/day | Low- or non-fat: 2–3 servings/day | Cheese: < 1 serving/week Butter: < 1 Tbsp/day |
Low-fat milk: ≤ 5 dL/day Cheese: for cooking b |
Yogurt: daily to weekly |
| Nuts, seeds, and legumes | Olives/nuts/seeds: 1–2 servings/day Legumes: ≥ 2 servings/week |
4–5 servings/week | Nuts: ≥ 5 servings/week Beans: > 3 servings/week |
Nuts (mostly almonds): 15 g/day | Daily |
| Beef, pork, ham, lamb, veal, poultry | Red meat: < 2 servings/week Processed meat: ≤ 1 servings/week White meat: 2 servings/week |
Lean protein: ≤ 2 servings/day | Red meat: < 4 servings/week | Meat: ≤ 500 g/week | Red meat: infrequent |
| Poultry: ≥ 2 servings/week | Poultry: ≤ 300 g/week | Poultry: Daily to weekly | |||
| Fish/seafood | ≥ 2 servings/week | ≥ 1 serving/week | 3–5 servings/week | 2 servings/week | |
| Fats, oils, and salad dressing | Olive oil: 1–2 servings/meal | 2–3 servings /day | Olive oil as primary oil | 5 g/bread slice 0.5 dL/day as dressing |
Healthy cooking oils: daily to weekly |
| Sweets | ≤ 2 servings/week | ≤ 5 servings/week | Pastries & sweets: < 5 servings/week | On weekends | Infrequent |
| Other | Eggs: 2–4 servings/week Potatoes: ≤ 3 servings//week |
Sodium < 2,300 mg/day | Fried or fast food: < 1 serving/week | Eggs: Stay within daily recommended cholesterol intake Fruit/vegetable juice: 4 dL/week |
Eggs: daily to weekly |
| Alcohol | Wine: in moderation | Women: ≤ 1 drink/day Men: ≤ 2 drinks/day |
1 glass/day | Habitual amount | In moderation |
a Recommendations shown here are based on a 2000 calorie per day eating plan. b Contribution of total fat and quality of fat from cheese to stay within the recommended daily intake.