HOLISTIC FITNESS
Weight Management. Body Sculpting. Mindfulness Practice
By Ruth Henao. Fitness Coach
Same as the Mediterranean, the Vegetarian pyramid was created by the organization Oldways traditional forms and Preservation Trust, with the scientific collaboration of the universities of Cornwell and Harvard.
According to the American Dietetic Association, "appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases."
MYPLATE
The following are some Nutritional Guides used by different entities. You can learn from them, and start to implement new habits into your meal plan.
Making little adjustments in your diet, like switching from sugary sodas to herbal teas, or simply plain water can give you a big push if weight control is your goal.
Dietary patterns, as defined by the Dietary Guidelines for Americans (DGA), are defined as the quantities, proportions, variety, or combination of different foods, drinks, and nutrients in diets, and the frequency with which they are habitually consumed.
Diet quality refers to dietary patterns of foods and beverages that are associated with better health and reduced risk for chronic disease.
High-quality food refers to the most nutrient-dense (nutrient-rich) form of food with the least amount of added sugars, sodium, and saturated fat.
Most of us fall into one of the following eating patterns:
Omnivorous: This group refers to those individuals that eat food based on plants, but also eat food that comes from animal sources and their derived products (milk, cheese, eggs), daily or most days of the week.
Vegetarians: Refers to the group of individuals that get the majority of food energy from plants, plus the consumption of products that are derived from animal sources, like eggs and dairy, but not the consumption of the animal flesh itself.
Semi-vegetarians: This group refers to those who are mostly vegetarian but consume the flesh of animals sporadically; once or twice a month.
Pesco-vegetarians: Refers to the vegetarian group that includes fish and sea products in his diet.
Vegans: Refers to those that consume 0% animal products. Their diet is based 100% on Plant-based food.
HEALTHY EATING PLATE
NUTRITIONAL GUIDE
My Plate & Healthy Eating Plate
Links to read:
Why the Mediterranean diet is so good for your heart. Harvard Women's Health Watch.
Old ways. Inspiring Good Health Through Cultural Food Traditions. MEDITERRANEAN DIET.
Healthy Eating Plate & Healthy Eating Pyramid. Harvard.edu/nutritionsource/healthy-eating-plate/
Food use and health effects of soybean and sunflower oils.
Effects of palm and sunflower oils on serum cholesterol and fatty liver in rats.
Allergies and Food Safety, United States Department of Agriculture
MyPlate is the latest nutrition guide from the United States Department of Agriculture (USDA).
It is divided into four sections of approximately:
40 percent vegetables
30 percent grains
20 percent protein
10 percent fruits
Accompanied by a smaller circle representing dairy, such as a glass of milk or a yogurt cup.
At the base of the pyramid, the emphasis is placed on physical activity and social connections which are of great influence in helping us maintain a healthier or less healthy life.
Going up in the pyramid, are the main foods that should be consumed daily, such as whole grains, fruits, vegetables, beans, herbs, spices, nuts, and healthy fats, such as olive oil.
Fish and seafood products typically are eaten at least twice a week.
Dairy products, in moderate portions. Eggs and poultry are part of the Mediterranean diet and are eaten moderately (1-2 times a week). Red meats and processed sweets are rarely consumed.
Water and wine (for those who drink) are typical drinks, avoiding sodas and sugary liquids.
VEGETARIAN FOOD PYRAMID
NUTRITIONAL GUIDE
Dietary Patterns & Food Pyramids
FOOD PYRAMIDS
In its annual diet ranking, US News and World Report ranked the Mediterranean diet as the best one to follow in 2019.
“International comparisons between countries show that populations subsisting on traditional plant-based diets have less heart disease. That’s the diet, science has found to be consistent with the greatest health and the lowest incidence of heart disease, cancer, obesity, and many other Western diseases”
~ T. Collin. Author of the China Study
THE MEDITERRANEAN DIET
Especially recognized by science for its ability to protect the heart by reducing the risks of heart disease, stroke, and deaths from heart disease by 30% compared to a regular diet low in fat.
The Healthy Eating Plate was designed by nutrition experts at Harvard School of Public Health to address deficiencies in the U.S. Department of Agriculture (USDA)’s MyPlate. The Healthy Eating Plate provides detailed guidance in a simple format to help people make the best eating choices.
Dietary Patterns
U.S. Department of Agriculture. U.S. Department of Health and Human Services.
THE MEDITERRANEAN FOOD PYRAMID
The Mediterranean diet is also called the 'Med Diet", and it's known as the "gold standard" eating pattern that promotes good long-term health.
In 1993, several organizations such as the Harvard School of Public Health and the World Health Organization (WHO) made the Mediterranean diet even more popular when they created the food pyramid called "The Mediterranean Food Pyramid". Reflecting on it, the traditional way of eating of the countries that surround the Mediterranean.