Nutrition II Flashcards
Mediterranean Diet
- low rates of chronic disease
-high life expectancy
-fruits, veggies, olive oil, yogurt, cheese
-fish, poultry, eggs, and sweets
-red meat few times per month
daily but moderate intake of wine
regular physical activity
Willett’s nutritional plan
-Harvard
-daily exercise & weight control
- whole grains mostly in each meal
plant oils (olive, canola, soy, peanut)
-veggies in abundance
-fruits 2-3x / day
-nuts & legumes 1-3x/day
- fish, poultry, eggs 0-2x /day
- dairy/ calcium 1-2x / day
-spare us of red meat, butter, white rice, bread, potatoes, sweets
Anticancer Diet
- National academy of sciences
- less fat, fatty meats and dairy products
- few salt, pickled, smoked foods
- more whole grain (fiber rich)
- more fruits & veggies
- alcohol moderate
- cal intake low
Ketogenic
Fat (60-75)
Protein (15-30)
Carb (5-10)
- meats, eggs, cheese, fish, nuts, butter, oils, seeds
-low carb veggies
-faster weight loss
- potential results; blood sugar, insulin, cholesterol
- lacks long term research, hard to sustain
Paleo Diet
fat 40%
protein 40%
carbs 20%
cavemen diet; animals, animal products, fruits, veggies, nuts, seeds
Military Diet
7 days = loose 10 lbs
1500 cal per day; 3 meals /day no snacks
hard to exercise, limited energy, hungry and tired
Pescatarian Diet
Largely plant based diet along with fish and other seafoods
Intermittent Fasting
16 hour fast = 8 hour feed
20 hour fast = 4 hour feed
Reduced; blood lipids, BP, inflammation, cancer
Increase; cellular turnover and repair, fat burning
Improved; appetite control, blood sugar control