newsletter vol.5 Healthy Diet

MEDITERRANEAN DIET

Italy

WHY MEDITERRANEAN?

The Mediterranean diet is a nutritional model inspired by the dietary models widespread in some countries of the Mediterranean basin. It is mainly inspired by the eating habits of Spain, Italy and Greece.

MEDITERRANEAN DIET:

BEST PRODUCTS

The best products are: fruit and vegetables rich in vitamins, antioxidants elements, minerals, colours and taste, cereals (better if whole grains); legumes, dried fruit as nuts, walnuts, almonds, Extra Virgin olive oil, poultry meat and fresh fish.

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THE HEALTHY EATING PYRAMID

In the big space at the bottom there is all the healthy food (vegetables, fruit, cereals, etc) : this means that we need a lot of this food. Step by step, we will get to the top where we can find the food to limit as much as we can (It’s called dangerous food: sugar, fats, etc )

WHAT IS THE PROBLEM

There are some health risks you can take if you don't follow the diet properly for example: cardiovascular diseases, diabetes, obesity, cancer.

LIMITING THE INTAKE OF CERTAIN FOODS

Milk

KETOGENIC DIET

Poland

WHY KETOGENIC?

The Ketogenic diet was created as a treatment for epilepsy and it is still used as a remedy therapy for those who have a pharmacological immunity to epilepsy treatment

KETOGENIC DIET: BEST PRODUCTS

The best products are: vegetables rich in vitamins, cheeses like beer and camembert, nuts and seeds, like pistachio and pecans, berries like blackberries and strawberries, and also sea food like clams and mussels.

THE HEALTHY EATING PYRAMID

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The ketogenic diet is a low carb, high fat diet It usually consists of 70% fat, 20% protein, and only 10% carbs.

The diet forces the body to burn fats rather than carbohydrates.

DISADVANTAGES

Fewer carbs isn’t necessarily a good thing

You may not be getting enough sugar It could have a negative impact on heart health

ADVANTAGES…

weight loss

it might be helpful for the days spent at your desk job it may help prevent cancer it may help manage type 2 diabetes it may support brain health improves the complexion

DOCTOR’S OPINION

Based on a medical review, within the first 6 12 months of initiating keto diet, transient decreases in blood pressure, triglycerides, and glycosylated haemoglobin, as well as increases in HDL and weight loss may be observed. Despite the diet's favourable effect, it may lead to increased cardiovascular risks Further research is warranted to evaluate the long term implications of the diet.

VEGAN DIET

LITHUANIA

WHAT IS THE VEGAN DIET?

Going vegan for ethical, environmental or health reasons. Veganism is excluding all forms of animal exploitation and cruelty for food, clothing or any other purpose. The vegan diet is devoid of all animal products (i.e. meat, eggs and dairy). It relies on plant based foods.

VEGAN DIET:

Reduce impact on the environment, important in our volatile climate A balanced vegan diet can help differentiate chronic diseases, reduce their risk in the future. Vegan products are becoming more available every year and allow for a complete replacement of animal products.

THE HEALTHY EATING PYRAMID

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A WELL-PLANNED DIET

A vegan diet can be highly nutritious, reduce the risk of chronic diseases and aid weight loss. There might be a higher risk of nutrient deficiencies. You could miss out on essential nutrients, such as protein, calcium, iron, vitamin B12, and omega-3 fatty acids, but with good planning, you can get all the nutrients your body needs.

DIFFERENT TYPES OF VEGAN DIETS

WHOLE-FOOD VEGAN DIET

Fruit, vegetables, whole grains, legumes, nuts and seeds.

THE STARCH SOLUTION

A low fat, high carb diet that focuses on cooked starches potatoes, rice and corn instead of fruit.

RAW-FOOD VEGAN DIET

Raw fruit, vegetables, nuts, seeds or plant food cooked at temperatures below 118°F (48°C)

JUNK-FOOD VEGAN DIET

Relies heavily on mock meats and cheeses, fries, vegan desserts and other heavily processed vegan foods

Vegan vs. Vegetarian

Although vegetarians do not eat meat (including cows, pigs, chicken, and fish), they consume dairy products, eggs, or both. The vegan diet excludes all products with animalbased ingredients.

DISSOCIATED DIET

Greece

The dissociated diet consists of three food groups: proteins, starches, and neutral foods. You can combine proteins with neutral foods and starches with neutral foods, but you should avoid combining proteins and starches.

WHY DISSOCIATED? DISSOCIATED DIET:

The best products are:

Acid fruit

Sub acid fruit

Sweet fruit

-Melon Fats

Non starchy vegetables -Starchy vegetables Fats

WHAT IS A TYPICAL DISSOCIATED DIET DAY?

You can follow the main rule of dissociated diet in a variety of ways:

Only eat one food group per meal

Only eat one food group per day

Only eat one food group per time of day (split your day into chunks, wherein you stick to certain food groups)

THE HEALTHY EATING PYRAMID

In the big space, at the bottom there's all the healthy foods (vegetables, fruit, cereals, etc): this means that we need a lot of this food. Step by step, we will get to the top where we can find the food to limit as much as we can. (It’s called dangerous food: sugar, fats, etc.)

ADVANTAGES…

You are likely to eat less

You don’t need a long and complicated grocery list

The presence of dietary fibres and proteins can quickly reach satiety You won’t starve This diet avoids the yo-yo effect

DISADVANTAGES

It is pretty restrictive

You aren’t getting all the necessary nutrients It won’t provide you with the energy needed You shouldn’t follow it for a long time because it can affect your muscle mass You should select the food items carefully

People who require maintaining a high calorie intake every day and at every meal may not benefit from this diet

It’s not a balanced diet plan It’s not a sustainable diet and a healthy long term option

DOCTOR’S OPINION

The dissociated diet does encourage better eating habits that promote weight loss, such as eating more nutrient dense, plant based foods and steering clear of empty calories. But the eating pattern alone makes it an unrealistic and unhealthy plan to maintain over the long term.

VEGETARIAN DIET

Bulgaria

WHAT IS THE MEANING OF VEGETARIAN?

A vegetarian diet does not include any meat, poultry, or seafood It is a meal plan made up of foods that come mostly from plants. These include: Vegetables and Fruit.

WHAT IS THE DIFFERENCE BETWEEN VEGETARIAN PERSON AND THE VEGETARIAN DIET?

A vegetarian is a person who does not eat some or any foods of animal origin. And a diet is means to limit the food and/or drink that you have, especially in order to lose weight

DIFFERENT TYPES OF VEGETARIAN DIET

Total Vegetarian

This person is total vegetarian because they are eating only plant based food.

Lacto Vegetarian

Eats plant food, milk and milk products, but avoids eggs and flesh food (meat, fish and poultry).

Ovo Vegetarian

Eats plant based food and eggs, but avoids milk, milk products and flesh food.

What useful things do vegetables and fruit have?

Fruits and vegetables contain many vitamins and minerals that are good for your health These include vitamins A (beta carotene), C and E, magnesium, zinc, phosphorous and folic acid Folic acid may reduce blood levels of homocysteine, a substance that may be a risk factor for coronary heart disease

Fruits and vegetables are low in fat, salt and sugar. They are a good source of dietary fibres. As part of a well balanced, regular diet and a healthy, active lifestyle, a high intake of fruit and vegetables can help you

From what can they protect you ?

Vegetables and fruit contain phytochemicals, or plant chemicals These biologically active substances can help you protect yourself from some diseases Scientific research shows that if you regularly eat lots of fruit and vegetables, you have a lower risk of:

Type 2 diabetes

Stroke

Heart (cardiovascular) disease when fruits and vegetables are eaten as food, not taken as supplements

Cancer some forms of cancer, later in life might be prevented

High blood pressure (hypertension).

Pesco/ Pollo vegetarian

Eat meats like seafood and chicken, but do not eat other meats, such as beef, lamb and pork

TYPES OF FRUIT

Apples and pears

Citrus oranges, grapefruits, mandarins and limes

Stone fruit nectarines, apricots, peaches and plums

Tropical and exotic bananas and mangoes

Berries strawberries, raspberries, blueberries, kiwifruit and passionfruit

Melons watermelons, rockmelons and honeydew melons Tomatoes and avocados.

TYPES OF VEGETABLES

Leafy green lettuce, spinach and silverbeet

Cruciferous cabbage, cauliflower, Brussels sprouts and broccoli

Marrow pumpkin, cucumber and zucchini

Root potato, sweet potato and yam

Edible plant stem celery and asparagus

Allium onion, garlic and shallot