A Variety of Diets

Learning Objectives

·     Identify a variety of diets (e.g., typical American, Mediterranean, vegetarian, vegan).

·     Compare and contrast diverse diets (e.g., typical American, Mediterranean, vegetarian, vegan).

·     Create or modify a personal wellness plan (i.e., goals and action steps based on current guidelines) for healthy eating to meet current and future needs

Introduction to Nutrition and Health
Understanding the profound effect of our dietary choices is crucial in the journey to optimal health and wellness. Proper nutrition is pivotal in promoting optimal growth, ensuring dental health, preventing high blood pressure, and reducing the risk of chronic diseases, obesity, and osteoporosis. This unit will explore various dietary patterns, their influences, and how making informed choices can lead to a healthier life.

(It is important to clarify that "diet" can have different meanings. For the purposes of this unit, when we refer to a diet, we are talking about the food and drinks that are regularly consumed, aiming for a balanced and nutritious lifestyle, not a temporary regimen for weight loss.)

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Influences on Dietary Choices
Diets and food preferences do not exist in a vacuum; many factors influence them, including culture, religion, geographic location, food availability, health concerns, and personal choice. Understanding these factors can help in making more informed and healthier food choices. Below are important terms to understand about the following diets.

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A food group is a category of foods that share similar nutritional properties. Foods are grouped together based on the main nutrients they provide, and each group plays a unique role in contributing to a balanced and healthy diet. There are generally five main food groups:

1.  Vegetables: This group includes all types of vegetables, ranging from leafy greens to starchy vegetables. They are rich in vitamins, minerals, fiber, and antioxidants.

2.  Fruits: Fruits provide essential nutrients such as vitamins, minerals, and fiber. They are usually a good source of vitamin C and potassium.

3.  Grains: This group includes foods made from wheat, rice, oats, cornmeal, barley, or other cereal grains. Grains are divided into two subgroups: whole grains and refined grains. Whole grains contain the entire grain kernel and are more nutritious.

4.  Protein Foods: Foods in this group are important sources of protein, and include meat, poultry, fish, beans, peas, eggs, nuts, seeds, and soy products.

5.  Dairy: This group comprises milk, yogurt, cheese, and other milk-based foods. Dairy products are primary sources of calcium, vitamin D, and other essential nutrients.

6.  Oils: Although not a food group on its own in some classifications, oils are highlighted for their essential fatty acids and vitamin E. They include fats from many different plants and fish.

Click the image above for an Interactive Food Group Gallery.

Each food group offers different nutrients, so it's important to eat various foods from all the groups to get a range of nutrients and maintain a balanced diet.

The Dietary Guidelines Recommendations refer to evidence-based guidelines designed to help people choose a healthy diet that meets their nutritional needs while reducing their risk of chronic diseases. These guidelines are typically updated every five years by health and nutrition experts based on the most current scientific evidence about food and nutrition.

Key points about the Dietary Guidelines Recommendations include:

1.  Comprehensive Guidance: The recommendations cover all aspects of a healthy diet, including which types of foods to eat more of, which types to eat less of, and what to consider for different life stages and health conditions.

2.  Promote Overall Health: The main goal of the Dietary Guidelines is to promote health, prevent chronic diseases, and help people reach and maintain a healthy weight.

3.  Evidence-Based: The recommendations are developed through a rigorous review of scientific research on nutrition, health, and wellness.

4.  For All Ages: They guide people of all ages, including children, adults, and the elderly.

5.  Used for Public Policies: The guidelines are used to inform various public health policies and programs, including school lunch programs, food assistance programs, and other initiatives to improve the population's health.

6.  Encourage Balanced Eating: The recommendations emphasize a balanced approach to eating, encouraging a variety of nutrient-dense foods across all food groups and limiting added sugars, saturated fats, and sodium.

In summary, the Dietary Guidelines Recommendations serve as a reliable resource to help individuals make informed and healthful choices about their diet to support their overall health and well-being.

The Typical American Diet
Current eating patterns in the United States starkly contrast with recommended dietary guidelines. Approximately 75% of the population has a diet low in essential food groups such as vegetables, fruits, dairy, and oils. While many meet or exceed the total recommendations for grains and protein, they must consume a balanced variety within these food groups.

Table 1: Dietary Comparison

This misalignment has severe implications for public health, with 60% of adults suffering from one or more diet-related chronic diseases such as cardiovascular disease, type 2 diabetes, obesity, and certain types of cancer. It also plays a significant role in dental health, with many experiencing dental caries related to dietary choices.

Understanding the Mediterranean Diet
The Mediterranean Diet is celebrated for its potential to promote heart health, reduce the risk of chronic diseases, and contribute to a balanced lifestyle. This diet emphasizes consuming various nutrient-rich foods such as fruits, vegetables, whole grains, and healthy fats while reducing the intake of red meat and dairy products.

Table 2: Dietary Comparison – Mediterranean Diet

By focusing on whole foods and healthy fats, the Mediterranean Diet aligns well with general dietary guidelines, offering a balanced and sustainable approach to nutrition. Regular physical activity and enjoying meals socially are also integral parts of this diet, contributing to its overall health benefits.

The Vegetarian Diet
A Vegetarian Diet encompasses a variety of eating patterns, all of which exclude meat. Some variations also exclude other animal products like dairy and eggs. Despite these restrictions, a well-planned vegetarian diet can meet all nutritional needs.

Table 3: Dietary Comparison – Vegetarian Diet

The key to a balanced vegetarian diet is variety and proper planning. Nutrients of focus include protein, iron, calcium, zinc, and vitamin B12, ensuring that these needs are met through a combination of fruits, vegetables, grains, and alternative protein sources.

Embracing the Vegan Diet
A Vegan Diet takes the principles of vegetarianism a step further, eliminating all animal products from the diet. This includes meat, dairy, eggs, and other animal ingredients.

Table 4: Dietary Comparison – Vegan Diet

A well-planned vegan diet can provide all the necessary nutrients and offer health benefits. Attention should be given to obtaining enough protein, iron, calcium, zinc, and vitamin B12 from plant-based sources. As with any diet, variety is key to ensuring a balanced intake of all essential nutrients.

Diet Comparison Activity

Before starting the activity, please take a moment to review the characteristics of each diet:

1.  American Diet: Typically, high in saturated fats, added sugars, and sodium with low intake of fruits, vegetables, and whole grains.

2.  Mediterranean Diet: Focuses on fruits, vegetables, whole grains, and healthy fats, with moderate fish and poultry intake and limited red meat.

3.  Vegetarian Diet: Excludes meat but includes other animal products like dairy and eggs. Focuses on plant-based foods.

4.  Vegan Diet: Excludes all animal products, relying solely on plant-based foods.

Click here to complete the "Compare and Contrast Diet" Activity.

Click the image to complete a MyPlate Quiz.

Creating Your Personal Wellness Plan

Maintaining a balanced and healthy diet is crucial for overall wellness. A wellness plan centered around healthy eating can help you make better food choices, achieve your health goals, and sustain your well-being over time. By basing your plan on current dietary guidelines, you ensure your approach is grounded in scientific evidence and expert recommendations.

Step 1: Assess Your Current Eating Habits

·     Keep a food diary for at least a week. Write down everything you eat and drink, including portion sizes.

·     Note you're eating times, your hunger level, and any emotions or situations linked to your food choices.

Step 2: Set Specific, Realistic Goals

·     Identify areas for improvement based on your food diary and the Dietary Guidelines Recommendations.

·     Set clear and achievable goals. For example, "I will eat at least three servings of vegetables daily."

Step 3: Create Action Steps

·     List specific actions you will take to reach your goals. For example, "I will add a serving of vegetables to my dinner every night."

·     Make sure your action steps are practical and tailored to your preferences and lifestyle.

Step 4: Identify Potential Challenges and Solutions

·     Anticipate possible obstacles to achieving your goals and think of ways to overcome them.

·     For instance, if you find it hard to eat vegetables, try incorporating them into dishes you already enjoy.

Step 5: Monitor Your Progress

·     Regularly check your goals and action steps to see how you're doing.

·     Adjust your plan based on your progress and changes in your life or health.

By following these steps and completing the checklist, you will be well on your way to creating a personalized wellness plan that promotes healthy eating and supports your overall health now and in the future. Remember that making lasting changes takes time, and it's okay to adjust your plan as needed to fit your evolving needs and goals.

Application Activity

Click here to complete your Creating Your Personal Wellness Plan worksheet.

Interactive Activity

Click the image below to complete the learning activity on the "MyPlate Plan"