The pandemic that has taken over our lives in 2020 has us looking ahead to 2021 as the year of getting back to normal. The New Year also presents as a chance to make changes and set resolutions.  For many, these goals focus on healthier eating and wellness.  In January, I typically get postcards in the mail from local gyms with coupons, my nutrition newsfeeds focus on the top trends to watch for, and the most anticipated list for me comes to print:  The Best Diets of 2021 as determined by the US News and World Report. 

For the fourth consecutive year, the Mediterranean Diet ranks as the No. 1 Best Overall Diet. Research suggests the diet can help ward off chronic diseases and improve longevity. The Mediterranean Diet also claimed the top spot in five other lists: Best Diets for Healthy Eating (tied for No. 1), Easiest Diets to Follow, Best Diets for Diabetes (tied for No. 1), Best Plant Based Diets and Best Heart-Healthy Diets (tied for No. 1). Once again, the DASH Diet and Flexitarian Diet tied for the No. 2 spot on the Best Overall Diet ranking list.

As a Registered Dietitian for almost 18 years now, I have certainly seen my fair share of fad diets come and go.  I often get questions from friends, acquaintances, and during my regular radio interviews (through my position here at the SLDDC) about the trendiest fad diet going on. Everyone wants to know my thoughts and perspective.  My answer never waivers; food is fuel, focus on problem areas, everything in moderation and a lifestyle change is the key.  In case you are wondering- yes, I do practice what I preach!

The top “meal plan” that rises to the top each year in the US News and World Report is based on multiple factors.  One factor that never changes is the inclusion of every food group (including dairy!) and a balanced eating plan.  This has been something registered dietitians have been promoting to patients, clients and the community for years.  A fad diet, a quick fix, or a product promising quick results is never something I would ever recommend because if it isn’t sustainable long-term, it likely isn’t very healthy.  Becoming healthier in general includes many different puzzle pieces that all fit together.  Food and what you eat is only one of those puzzle pieces.

In my work with the SLDDC for the past 8 ½ years, we have regularly focused on collaborating with other health professionals in our field of study.  SLDDC provides resources for other dietitians to use in their practices as well as continuing education on topics that are dairy focused in the nutrition world.  Our nutrition resources for the community focus on healthy eating meal plans and how dairy fits in to a healthy diet.  The top meal plans for many years, the Mediterranean and DASH meal plans, both recommend dairy each day to reach the 2021 Dietary Guidelines recommendations of three servings of dairy each day.

The dairy case at the grocery store offers many varieties and flavors of milk, cheese, and yogurt to satisfy taste and health preferences.  Along with an abundance of nutritional benefits, the dairy food group also is unique because it pairs well with every other food group.  Examples include cheese with whole grain crackers or on a turkey sandwich, yogurt served as a dip with vegetables or fruit and milk with any meal.

If you are interested in learning more about dairy fitting into a healthy diet for you and your family or other examples of how to pair dairy with food groups, check out our resources tab.  We offer grocery-shopping lists, myths and facts information and recipes, just to name a few.  Seek out the help from a registered dietitian in your community to work with you side by side and help you navigate through the nutrition maze. Start the year off right; make some small changes to your lifestyle until you reach all of your goals!  I hope you have a wonderful New Year!

Monica Nyman, Nutrition Educator