The Mediterranean diet is one of the best food plans, with its emphasis on fish, healthy fats, and fresh produce to keep weight in check and heart disease at bay.
The major drawback is the diet falls way below calcium and dairy recommendations, offering one to two servings a day, rather than three.
A study in the American Journal of Clinical Nutrition found adding at least three dairy servings to a Med diet may help lower cholesterol in eight weeks.
Men should aim to get at least 1,000 mg of calcium a day, so you could add one ounce of grated Parmesan cheese to your salad (supplying 25 percent of your daily calcium needs), make a tofu stir-fry, and swap out nut milk for the real deal in cereal and smoothies. Or, you can toss together a traditional caprese salad with fresh mozzarella, tomatoes, and sweet basil, drizzling olive oil (and balsamic) on top.