healthy diets

Understanding diets, healthy approaches to dieting, types of diets, food pyramids

the deal with diets

High-protein diets. Low-fat diets. Vegetarian diets. No-carb diets. With all the focus on dieting, how do you figure out what's healthy and what isn't?

People diet for many reasons. Some are at an unhealthy weight and need to pay closer attention to their eating and exercise habits. Some play sports and want to be in top physical condition. Others may think they would look and feel better if they lost a few pounds.

Lots of people feel pressured to lose weight and try different types of diets. But if you really need to lose weight, improving your eating habits and exercising will help you more than any fad diet.

can diets be unhealthy?

Everyone needs enough calories to keep their bodies running well. Any diet on which you don't eat enough calories and important nutrients can be harmful. Extreme low-fat diets also can be bad for you. Everyone needs some fat in their diet, so no one should eat a completely fat-free diet. About 30% of total calories should come from fat.

Don't fall for diets that restrict food groups, either. A diet that says no carbs — like bread or pasta — or tells you to eat only fruit is unhealthy. You won't get the vitamins and minerals you need. And although you may lose weight at first, these diets don't usually work in the long run.

Some people start dieting because they think all the problems in their lives are because of weight. Others have an area of their lives that they can't control, like an alcoholic parent, so they focus on something they can control — their exercise and what they eat.

Eating too little (anorexia) or eating a lot only to throw up (bulimia) are eating disorders. Some people may find it hard to control their eating. They may eat tons of food and feel like they can't stop (binge eating disorder). Eating disorders are harmful to a person's health. Someone with an eating disorder needs medical treatment.

how can i lose weight safely?

Teens need to be careful about dieting. Extreme dieting can cause problems if you don't get the right kinds and amounts of nutrients. But eating healthy meals and snacks and exercising can help you lose weight and support normal growth. Regular exercise can help teens feel healthier and better about themselves.

The best way to diet is to eat a variety of healthy food. Aim to eat more fruits and veggies, whole grains, and drink water instead of sugary drinks like sports drinks or sodas. Cut back on meats high in fat (like burgers and hot dogs), fried foods, sweets, and other junk food.

***If you are concerned about your weight or think you need to lose weight, talk with your doctor or a registered dietitian.***

"I don't always have the best eating habits. I like butter and ice cream. There are days when I should work out and I don't. But it's never too late to change old habits."---Florence griffith joyner

types of diets

Before we dive into the different types of diets, it’s important to note that none of these options are the be-all, end-all for your health needs.

You can lose weight on just about any diet, so long as you’re in a caloric deficit (that is, you burn more calories than you consume). The same is true if you’re looking to put on some muscle mass.

No diet is necessarily better than the other in accomplishing this. Prioritize calories first, and then choose a diet style based on your preference.

Iron deficiencies can lead to anemia, the symptoms of which include fatigue, chest pain, and even pale skin. Of course, you should always consult a doctor, but eating a wider variety of food or taking a supplement may help with any deficiencies.

quality is key

Studies have also shown that the quality of food is just as if not more important than the number of macronutrients (protein, carbohydrates, and fats) you take in.

In other words: if you’re following a low-carb diet, you need to make sure you’re eating quality fats and protein, too. On the flip, opt for whole grains over refined starches if eating a diet lower in fat.

Lastly, some diets may lack vital micronutrients (vitamins and minerals) necessary for everyday life — vegetarians, for example, are more likely to develop an iron deficiency than their meat-eating counterparts.

the mediterranean diet

As the name suggests, the Mediterranean Diet is inspired by the eating habits of people who live near the Mediterranean Sea. Those countries include Greece, Italy, Spain, Lebanon, Turkey, and more. These countries have some of the longest life expectancies in the world. According to a study in the Lancet Medical Journal, Spain’s citizens are expected to live to an average age of 85.8 years. The United States’ life expectancy, for comparison, is about 78.5 years.

The diet is rich in heart-healthy foods such as vegetables, fish, fruit, grains, olive oil, and nuts. Consumption of red meat is kept to a minimum, and dairy intake is moderate and consists of high-quality sources such as yogurt and cheeses.

risks of the mediterranean diet

You may gain weight from eating fats in olive oil and nuts.

You may have lower levels of iron. If you choose to follow the Mediterranean diet, be sure to eat some foods rich in iron or in vitamin C, which helps your body absorb iron.

You may have calcium loss from eating fewer dairy products. Ask your health care provider if you should take a calcium supplement.

Wine is a common part of a Mediterranean eating style but some people should not drink alcohol. Avoid wine if you are prone to alcohol abuse, pregnant, at risk for breast cancer, or have other conditions that alcohol could make worse.

The Keto diet was designed to keep the body in a near-constant state of ketosis, a metabolic state where the body creates ketones from fat to use as energy instead of sugar from carbs (the body’s primary and preferred energy source). There have also been claims it may help treat cancer and even respiratory illnesses. As mentioned above, weight loss comes down to calories in vs. calories out. Several studies point out keto is no more effective for weight loss when calories are matched with other diets.

the ketogenic diet

In recent years, the Ketogenic diet has arguably been one of the most discussed and debated diet. Even if you’re not a follower, you’ve no doubt seen specially designed keto snacks on store shelves for its devotees.

But what is it? Keto, as it’s called for short, is a diet that prioritizes fat (65-75 percent of your daily calories), with moderate protein consumption (20-30 percent) and very few carbs (only about five percent, though some versions prohibit carbs altogether). Which means you’ll be eating a lot of avocados, eggs, and bunless cheeseburgers.

risks of the ketogenic diet

If you are on diabetic medication that causes low blood sugar, those meds may need to be adjusted within a few days. There are heart-healthy sources of fat, however if that person is not educated on heart-healthy sources of fat, they may consume excessive amounts of saturated fats that can increase your risk of heart disease.

The keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies and an increased risk of heart disease. Strict diets like keto could also cause social isolation or disordered eating. Keto is not safe for those with any conditions involving their pancreas, liver, thyroid or gallbladder.

Someone new to the keto diet can also experience what’s called the “keto flu” with symptoms like upset stomach, dizziness, decreased energy, and mood swings caused by your body adapting to ketosis.

the vegan diet

Veganism is one of the fastest-growing movements in the United States. Six percent of Americans identified as vegans in 2017, up from just one percent in 2014. And the alternative meat industry — which includes products such as Beyond Burgers — is expected to be valued at $140 billion over the next decade.

risks of the vegan diet

While mainstream media considers it a diet, wherein followers avoid animal-based products, some consider it a lifestyle (many vegans avoid wearing any leather or animal hide). A few years ago, vegans would only eat beans, legumes, grains, egg-free pasta, fruits, and vegetables. But advances in technology have allowed the alternative meat industry have provided vegans access to a wider variety of products.

Various studies point to veganism’s benefits. One study that followed 250,000 people and their eating habits found that vegans had a 25 percent lower risk of heart disease and an eight percent lower risk of cancer than those who ate animal products.

Compared to the standard American diet of highly processed, low-fiber, high-calorie, sugary foods, vegan diets have some health advantages. However, researchers found that avoiding all animal foods may lead to nutritional deficiencies in vitamin B12, omega-3, calcium, zinc, iron, magnesium, and high-quality protein.

These deficiencies may be associated with increased risk for certain types of cancer, stroke, bone fractures, preterm birth, and failure to thrive. Avoiding consumption of animal-sourced food may also be related to higher rates of depression and anxiety. Hair loss, weak bones, muscle wasting, skin rashes, hypothyroidism, and anemia are other issues that have been observed in those strictly following a vegan diet.

On the other hand, consuming excess processed meats and/or burned, fatty meat can also be detrimental to a person’s health. Researchers noted it is important to be selective about the animal-based foods consumed.

the carnivore diet

What if your mother’s advice to eat your vegetables was a lie? That’s the essence of the carnivore diet, the antithesis of veganism. Carnivore devotees only eat animal-based products — meat, cheese, milk, animal-based fats, and eggs (though some variations only allow meat, no eggs, and dairy). There are no grains, no vegetables, and no fruits. No, that’s not a joke.

risks of the carnivore diet

Also known as the Zero Carb Diet, it’s basically a variation of the keto diet since it’s fat and protein is prioritized over carbs. This diet approach flies in the face of scientific research that proves that limiting your meat intake can extend your life and improve cardiovascular health. Still, its followers have claimed it can fight inflammation and prevent nutrient deficiencies. There is proof that it can lead to weight loss, especially since protein increases the body’s thermic effect of feeding —the energy it takes to digest food.

Due to its highly restrictive nature and complete elimination of the majority of food groups, there are many downsides to the carnivore diet. Saturated fat may raise your LDL (bad) cholesterol, which may increase your risk of heart disease.

Consuming high amounts of saturated fat on the carnivore diet may be of concern. No research has analyzed the health effects of eating animal foods exclusively. Therefore, the effects of consuming such high levels of fat and cholesterol are unknown.

Moreover, some processed meats, especially bacon and breakfast meats, also contain high amounts of sodium.

Eating a lot of these foods on the carnivore diet can lead to excessive sodium intake, which has been linked to an increased risk of high blood pressure, kidney disease, and other negative health outcomes

Red and processed meat intake has also been linked to higher rates of certain types of cancer, including colon and rectal cancer.

the paleo diet

The Paleo diet, sometimes called “The Caveman Diet,” could be considered a cousin of the carnivore diet. In addition to meat, you’re also eating fish, vegetables, fruit, nuts, and seeds. You need to avoid any grains, dairy, processed foods, beans, legumes, and sugars while adhering to this diet.

Studies have shown that it’s effective in helping people lose weight, drop their blood pressure, and improve other blood markers. Many researchers, though, point out there’s not enough evidence of the diet’s effects on health and that more research needs to be done. Others also warn against the diet’s exclusion of whole grains, which has been shown to ward off heart disease and diabetes.

risks of the paleo diet

This diet can put you at risk for deficiencies in calcium and vitamin D, which are critical to bone health. At the same time, you may consume saturated fat and protein far above recommended levels due to eating so much meat. This can cause an increased risk of kidney and heart disease and certain cancers.

Paleo calls for the exclusion of cereal grains – wheat, rye, barley, oats, corn and brown rice, to name a few. These are great sources of fiber, B vitamins, iron, magnesium and selenium. Grains help our bodies control blood sugar, lower cholesterol and fight the risk of chronic diseases. Consistent low carbohydrate intake may lead to an overuse of fat for energy, also known as ketosis. Ketosis occurs when by-products of fat breakdown, called ketones, build up in the bloodstream. High levels of ketones can lead to dehydration and eventually coma due to severe metabolic abnormalities.

During aerobic exercise (longer exercises such as running, biking, swimming and walking), our bodies use carbohydrates for fuel. Without adequate carbohydrates in the diet, our body turns to both body fat and muscle for energy. This results in the breaking down of muscle mass, which is known to increase our metabolism and help us burn more calories per day. Feelings of physical fatigue and exhaustion, throughout the day and during exercise, can be signs of muscle breakdown.

A raw food diet consists of eating foods that have not been cooked in any way. It promotes the consumption of foods in their natural, unprocessed and uncooked state. This diet allows for the consumption of all raw foods, whether in their natural state or prepared using special techniques such as sprouting or dehydrating. The foods that you can eat on a raw food diet include nuts, seeds, raw fruits, vegetables, fresh juices and whole grains, such as millets, quinoa, and oats, which can be eaten raw if they have been germinated or sprouted.

the raw food diet

A raw food diet involves eating mainly unprocessed whole, plant-based foods. It can help with weight loss and has other benefits as well.

Some sources say that when following a raw food diet, raw food should make up three-quarters of the diet. People who follow this diet believe that eating raw foods can improve their health, well-being, and possibly reduce the risk of medical conditions.

Weight loss is not usually the main aim of the raw food diet, but switching to raw food can lead to weight loss.

risks of the raw food diet

Raw foods are more likely to cause food poisoning. "A diet consisting of raw foods increases the chances of inviting harmful bacteria and viruses into the human body. This is because uncooked food is never completely free of these harmful elements, which can lead to complications and illnesses,” remarks Madhavi Karmokar Sharma, nutritionist and founder of Informed Health.

Followers of the raw food diet might have difficulty reaching their daily macronutrient requirements. “Restrictive diets such as the raw food diet can encourage unhealthy eating habits. A raw food diet excludes entire food groups such as meat. Thus, you are unlikely to get all of the essential nutrients your body requires. In addition, the diet does not provide enough calcium, iron, zinc, or omega-3 fatty acids,” remarks Eshanka Wahi.

the flexitarian diet

The Flexitarian Diet is a style of eating that encourages eating mostly plant-based foods while allowing meat and other animal products in moderation. It’s more flexible than fully vegetarian or vegan diets. If you’re looking to add more plant foods to your diet but don’t want to completely cut out meat, going flexitarian may be for you.

The Flexitarian Diet was created by dietitian Dawn Jackson Blatner to help people reap the benefits of vegetarian eating while still enjoying animal products in moderation. That’s why the name of this diet is a combination of the words “flexible” and “vegetarian.” Vegetarians eliminate meat and sometimes other animal foods, while vegans avoid meat, fish, eggs, dairy, and all other animal-derived food products. Because flexitarians eat animal products, they’re not considered vegetarians or vegans. The Flexitarian Diet has no clear-cut rules or recommended numbers of calories and macronutrients. In fact, it’s more of a lifestyle than a diet.

It’s based on the following principles:

Eat mostly fruits, vegetables, legumes, and whole grains.

Focus on protein from plants instead of animals.

Be flexible and incorporate meat and animal products from time to time.

Eat the least processed, most natural forms of foods.

Limit added sugar and sweets.

As a result of its flexible nature and focus on what to include rather than what to restrict, the Flexitarian Diet is a popular choice for people looking to eat healthier. In her book, Jackson Blatner spells out how to start eating flexitarian by incorporating certain amounts of meat per week. However, following her specific recommendations is not required to start eating in a flexitarian way. Some people following the diet may eat more animal products than others. Overall, the goal is to eat more nutritious plant foods and less meat.

risks of the flexitarian diet

Changing your diet can leave you feeling stressed and strained. Limiting your intake of comforting and familiar foods that contain meat can cause you to feel deprived, which makes it hard to stick to your new lifestyle. People who usually have higher levels of meat consumption may find plant-based diets to be too constraining. If you don’t like the meals you’re preparing, it’s only a matter of time before you go back to old habits.

Just because foods are plant-based doesn’t mean they’re healthy. Oreos and French fries are completely vegan-friendly. Are they nutritious? Not exactly. While some foods may fit into a plant-based diet, they won’t necessarily give you the vitamins, nutrients, and health benefits you’re looking for. It’s especially easy to find yourself snacking on unhealthy foods that are packed with sugar and saturated fats. These are not the types of nutritional foods that will fill you with health and wholeness.

The only way to get B12 in your diet is through animal-based products, so vegetarians and vegans are prone to B12 deficiency. If you’re avoiding those types of foods, you may need to take a supplement to get the appropriate amount of B12 in your body.

Iron deficiency is another issue for plant-based eaters. Even though there are many ways to get iron in your diet—from things like lentils, chickpeas, beans, nuts, and tofu—it’s still important to make sure you’re getting enough. Talk to your doctor if you think you may have a B12 or iron deficiency.

diets and their food pyramids

Mediterranean, Keto, Carnivore, Vegan, Paleo, Raw Food, Flexitarian

what is a food pyramid?

A food pyramid is a representation of the optimal number of servings to be eaten each day from each of the basic food groups. The first pyramid was published in Sweden in 1974. The 1992 pyramid introduced by the United States Department of Agriculture was called the "Food Guide Pyramid" or "Eating Right Pyramid".

the sweedish food pyramid

Amid high food prices in 1972, Sweden's National Board of Health and Welfare developed the idea of "basic foods" that were both cheap and nutritious, and "supplemental foods" that added nutrition missing from the basic foods.

Anna-Britt Agnsäter, chief of the "test kitchen" for Kooperativa Förbundet (a cooperative Swedish retail chain), held a lecture the next year on how to illustrate these food groups. Attendee Fjalar Clemes suggested a triangle displaying basic foods at the base.

Agnsäter developed the idea into the first food pyramid, which was introduced to the public in 1974 in KF's Vi magazine.

The pyramid was divided into basic foods at the base, including milk, cheese, margarine, bread, cereals and potato; a large section of supplemental vegetables and fruit; and an apex of supplemental meat, fish and egg.

The pyramid competed with the National Board's "dietary circle", which KF saw as problematic for resembling a cake divided into seven slices, and for not indicating how much of each food should be eaten. While the Board distanced itself from the pyramid, KF continued to promote it.

the usda food pyramid and myplate

The USDA food pyramid was created in 1992 and divided into six horizontal sections containing depictions of foods from each section's food group.

It was updated in 2005 with colorful vertical wedges replacing the horizontal sections and renamed MyPyramid.

MyPyramid was often displayed with the food images absent, creating a more abstract design. In an effort to restructure food nutrition guidelines, the USDA rolled out its new MyPlate program in June 2011.

My Plate is divided into four slightly different sized quadrants, with fruits and vegetables taking up half the space, and grains and protein making up the other half. The vegetables and grains portions are the largest of the four.

“By choosing healthy over skinny, you are choosing self-love over self-judgment.” – Steve Maraboli

A decorated military veteran and philanthropist, Steve Maraboli has created, contributed to, and impacted Humanitarian, Education, and Empowerment programs in 40 countries. Steve is a recipient of the prestigious United Nations Award for Philanthropy and continues to serve in support of Global Literacy and Education.

in conclusion

The word diet refers to anything we eat daily. Remember that the best diet for you is the one that will help you reach your goals but that you can also stick to.

The key to a healthy diet is to eat the right amount of calories for how active you are so you balance the energy you consume with the energy you use. If you eat or drink more than your body needs, you'll put on weight because the energy you do not use is stored as fat.

You should also eat a wide range of foods to make sure you're getting a balanced diet and your body is receiving all the nutrients it needs.

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