Balanced Diet Chart : 5 Healthy Eating Plans to Enhance Your Quality of Life
1. Introduction
The rest of the plan is different to the recommended guide. It is based on the concept of eating whole foods such as fruits, vegetables and whole grains and cutting down on processed foods. The first section of this plan coincides with the guide in that it is encouraging people to eat the right types of food and the right amount of them. It uses a table to indicate the recommended number of daily serves for each food type according to age and gender. The second row contains a brief description of what would class as a standard serve. This includes 500kj of fruit, one medium sized piece or two small pieces. This provides further clarity for someone trying to change eating habits but may still be unsure what foods fit into the different food groups. An example being the classification of yoghurt. This can be either a dairy food or a 'discretionary choice'. Further information shows a standard serve would be a low fat yoghurt tub or a tub the size of a single serve of ice cream. This is important because 'discretionary choices' should be kept to a minimum and those transitioning to a healthy eating plan may not realise this.
Introduction to the Healthy Eating Plan. This is the first plan and has been called a healthy eating plan rather than a diet. It follows on from the Australian Guide to Healthy Eating, which is a pictorial representation of the relative amounts of the different types of food that should be consumed for a healthy diet. This first section of the plan focuses on the amount of food that is consumed and identifies serving sizes.
2. Section One: The Mediterranean Diet
The second benefit is a new way of consuming food. The Mediterranean diet is based on the principle of hospitality where you are sharing the meal with family and close friends. The idea is to be able to sit down and relax over a meal. This helps to eliminate the rush and stress which contribute to the high incidence of heart disease in modern society. It currently about choosing the right foods to meet your needs, and sometimes it's hard to change old habits. In a similar study, the Lyon Diet Heart, supported the second benefit to great success where participants had survived a first myocardial infarction randomized to a control or Mediterranean type diet. After 4 years, the Mediterranean diet group had a 50-70% lower risk of a recurrent myocardial infarction. This cuts out the bad which otherwise affect our body and prevent us from illness.
The first of the 5 top benefits of the Mediterranean diet is to use traditional Mediterranean ingredients as much as possible. Given its name, the diet consists of consuming large amounts of fresh fruits and vegetables, nuts, fish, whole grains and a significant amount of healthy fats. Numerous servings of fresh fruits and vegetables provide natural, healthy taste to your meals. Substitute butter with healthy fats such as olive oil and canola oil. The diet also includes moderate wine consumption, usually during a meal and avoid water; soda and artificially flavored drinks. Red wine is rich in flavonoids and antioxidants and has an established link to cardiovascular health- just don't overdo it, no more than 1-2 glasses a day. Also prepare meals with herbs and spices instead of salt to taste and don't forget to snack on nuts (unsalted).
The Mediterranean diet has actually been around for centuries, but if you don't live in countries where this diet is prevalent such as Greece or Italy, you may not realize the many benefits of eating healthy foods "Mediterranean" style. According to studies, the Mediterranean diet encourages healthy weight loss and helps to reduce risks of many life-threatening diseases. Below are five of the top reasons to give this diet a try.
3. Section Two: The DASH Diet
The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is said to lower blood pressure without the use of medication. It is a diet low in saturated fat that emphasizes the consumption of fruits, vegetables, and non-fat or low-fat dairy. The goal of this diet is to lower blood pressure within 2 weeks of initiation. There are two levels of the DASH diet, one that reduces sodium intake to 2300 mg a day (higher level) which is near the current US recommendation of no more than 2400 mg a day and the other to 1500 mg a day (lower level). Studies have shown that a lower sodium level is more effective at reducing blood pressure, especially in those who have high blood pressure. The DASH diet also includes grains, meats, and nuts but usually in a lower consumption than the average American diet which is beneficial in lowering blood pressure and managing hypertension. The diet is also lower in cholesterol and fats especially saturated fat which has its own benefits in lowering overall cardiovascular risk. This diet appeals to me because studies have shown that it prevents and reduces high blood pressure (a chronic condition in which there is persistent elevation of blood pressure in the arteries). Hypertension affects 1 in 3 adults in the United States and is a major cause of heart and renal disease. Six months ago I took the decision to stop eating fast food and meats in an effort to get my cholesterol lower. This was successful for me and with the influence of an individual with experience in the medical field, I was advised to try the DASH diet. The key features of DASH are consistent with what my eating habits have become. I have increased the amounts of fruits and vegetables I eat daily and have almost entirely removed whole milk dairy products from my diet. Capturing the depth of DASH recommendations would require much to process and interpret but in this section, I will be determined to answer any questions the reader has regarding this plan.
4. Section Three: The Flexitarian Diet
The Flexitarian Diet is a new and increasingly popular concept which offers a flexible approach to vegetarianism. A flexitarian is someone who aims to be vegetarian but can be flexible about it. The diet was created and named by Dawn Jackson Blatner, RD, CSSD, a dietitian, to illustrate that eating a vegetarian diet has health benefits but it's not necessary to cut out all meat in order to gain the benefits. A recent study showed that 3 percent of the U.S. population identified themselves as flexitarian. Furthermore, 6 to 8 percent of the population claim that they never eat red meat, and the main reason is for health purposes. This is quite a large amount of people, and the flexitarian diet serves their needs. The main goal of the flexitarian diet is to reap the benefits of a vegetarian lifestyle, such as improved weight and health, but without having to follow a strict vegetarian diet. Notable flexitarians include Paul McCartney, and Ravens defensive tackle David Carter who is an advocate for the diet. Flexitarians usually divide themselves into two groups. The advanced flexitarian will eat mostly vegetarian food but will not feel guilty about eating meat on occasion. The beginner flexitarian will be looking to change their eating habits through including more plant-based protein and decreasing meat consumption but it's okay to do this at a slower pace.
5. Section Four: The Whole30 Diet
A case study done on the diet researched individuals' blood glucose response through a food with a high sugar content meal and a control meal before and after the 30 days. In real terms, glycemic response was unchanged. However, peak glucose and peak time to peak glucose were higher on control. It was suggested that maybe 30 days is not enough time to have physiological effects on individuals seeking to liver health improvement through avoiding sugar and reducing insulin. Insulin areas, on the other hand, showed a 25% reduction in area. Despite the same glucose response and reduced insulin, a major hopeful outcome of the diet on the type 2 diabetic may, in fact, signify improved insulin sensitivity with no change in the rate of glucose disposal, a favorable result. Step one may need to be prescribed for longer than 30 days for these individuals.
A major criticism of the diet is that it is unrealistic for many people, especially families. Whole30 is limited to only fresh, natural foods. This is an issue in families who may have kids in sport, as kids need fast-released energy (i.e. lollies, ice cream, biscuits). The diet eliminates these food types. A few other issues with the diet are the no alcohol and no relaxed meals. The diet only allows 3 main meals a day with no snacking. This is also an issue for kids with high energy outputs. Whole30 has stated that the diet does not have the same effects for everyone, saying it may have little to do with how healthy someone already is. Whole30 is designed for everyone, from those who have severe health issues relating to a bad diet to an individual simply wanting to get healthy. If this is the case, the effectiveness and severity of the diet may need to differ between people.
The Whole30 diet compares to detoxing, limiting certain food group behaviors. It contains similar principles to the Paleo diet. The diet is to last 30 days without a cheat day. The creators of the diet suggest that if you slip up on Day 15, you must start the program all over again. This diet is designed to "end unhealthy cravings and habits, restore a healthy metabolism, heal your digestive tract, and balance your immune system". Whole30 achieves this by eliminating foods that may be having a psychological effect as well as a physiological effect. The elimination of these foods will allow you to have a healthy and sustainable diet.
6. Section Five: The 80/20 Rule
To understand what foods are considered healthy or not, it's important to consider your culinary nutrition. To put it simply, healthy food should nourish your body and satisfy your hunger, while unhealthy food should taste good but lack the nutrition to satisfy your hunger. The greater variety of foods you eat, the easier it will be to apply the 80/20 rule to your diet.
Initially, you may want to keep a food diary and assess your eating habits. Once you have an idea of the foods that you eat throughout the day, it will be easier to determine which foods fall into the 80% category and which fall into the 20%. Then, begin to plan your healthy meals, making sure they are well-balanced and nutritious. Take advantage of your weak moments, if they happen. For example, if you find it hard to resist junk food at lunchtime, make sure you only have a healthy meal prepared in advance so that it's the only option available to you.
The 80/20 rule is a simple and sensible way of endorsing a diet modification for healthier eating and can be a good option whether or not you are looking to eat healthy to lose weight. The rule is simple: 80% of the time, you focus on eating healthy and nutrient-dense foods, and 20% of the time, you have the freedom to stray away from those foods.