Popular dietary models Flashcards
What constitutes a mediterannean diet
Lots of plants - Nuts, seeds, fruit, veg, legumes
Low red meat, low to moderate fish, poultry and eggs
Moderate wine with meals
Olive oil
Mediterranean diet benefits
Lower heart disease, cancer, diabetes
Higher longevity
What is the blood type diet?
By Peter D’ adamo
Based on how lectins target different blood groups
Blood type reflects which foods are best for health
Foods are divided into medicinal, neutral and ones to avoid
How should blood type O eat
High protein, low carb
Avoid wheat and grains
Inflammatory diseases such as arthritis
How should blood type A eat?
High carb, low fat
Avoid meat, dairy, wheat
Increase cancer and heart disease
How should blood type B eat?
Meat, beans, fruit, veg
Avoid chicken, pork and wheat
Viruses that attack nervous system
What should AB eat?
Seafood, dairy, fruit, veg
Avoid red meat
Friendliest immune system
Keto diet
Introduced to treat epilepsy in 1920s
75% fat, 20% protein, 5% carbs
Reducing carbs puts body in ketosis
Fat is converted into ketones in the liver then they are transported to tissues for ATP
Keto benefits
Alzheimers/Parkinsons - increase ATP in nervous tissue
Cancer - changes preferred energy source of cancer cells
Cardio - improves triglyceride levels
Type 2 diabetes - improves insulin sensitivity
Weight loss - reduces insulin
Paleo diet included/excluded foods
Included - fruits, meats, veg, fish, seeds, nuts
Excluded - legumes, dairy, grains, refined sugar
Paleo benefits
It excluded pro inflammatory dairy products, refined sugar and processed foods which lack nutrients
Paleo disadvantages
High animal protein. Lacks fibre.
Raw food diet benefits
High in fibre, vits, minerals, phytonutrients
Alkalising
Helps hot constitutions
Avoid carcinogenic cooking
Enzymes and nutrients aren’t lost
What is FODMAP diet
FODMAPS are short chain carbs found in certain foods
Poorly absorbed in small intestine and ferment in the colon
Designed to combat IBS, SIBO, bowel disorders
3 stages of FODMAP diet
Restrict all - 2 to 6 wks
Reintroduce - and check tolerance 8 to 12 wks
Personalisation - tailor amount and type to individual
3 stages of FODMAP diet
Restrict all - 2 to 6 wks
Reintroduce - and check tolerance 8 to 12 wks
Personalisation - tailor amount and type to individual
High and low FODMAP veg
High - garlic, onion, peas
Low - carrot, potato, aubergine
Low and high FODMAP fruit
High - apple, pear, plum
Low - orange, pineapple, strawberry
Low and high FODMAP protein
High - legumes, pulses, marinated poultry
Low - eggs, plain meats, seafood
Low and high FODMAP nuts & seeds
High: Cashew and pistachio
Low: Walnuts and pumpkin seeds
Blue Zone Diet rules
95/5 rule
95% of food is veg, fruit, herbs, grain, nuts, seeds, beans
5% animal protein
Low in sat fat, alcohol, smoking, drugs
High in fibre, plant protein, nutrients, activity, community
Blue Zone areas
Sardinia
Okinawa
Ikaria
Loma Linda
Nicoya Peninsula
Blue zone overview
Dan Buettner
Areas with many over 100
Centuries of wisdom about healthy living
Macrobiotic diet
Food combining to balance yin and yang
Chew well
30% wholegrains
30% veg
10% beans
5% miso soup
Nuts, seeds, fish
Excludes - dairy, meat, processed foods, nightshades
Benefits - good glycemic control, good for cancer
