Download The Pescetarian and Mediterranean Diet Is it the right lifestyle?

The Pescetarian and
Mediterranean Diet
Vs.
Fad and Lifestyle
Diets.
By: Elena Levy
CFHS ISM Health- Spring Semester
5/19/15
How do diets effect us?
It has been shown that at least one in five people start a new
diet each month.
People are becoming more aware of calories, nutritional value,
and the short term as well as long term effects food can have
on the human body
Fad Diet Vs. Lifestyle Diet
• Fad diets claim they will result in dramatic weight loss
quickly, but don’t usually provide long-term weight loss,
and tend to put a follower at risk for not being very healthy.
• Lifestyle diets on the other hand provide long-term results,
and ample amounts of health benefits.
The Mediterranean and Pescetarian diets are two lifestyle
diets that are starting to prove to be very successful in
weight loss and preventing disease such as cancer and
cardiovascular problems.
While many popular diets today
provide varying benefits, the
Mediterranean and Pescetarian Diets
have proven to be the most nutritional
and disease preventing lifestyle diets.
What exactly are these
two diets?
• The Mediterranean and Pescetarian Diets are
two diets that gear a person to overall better
general health, all on an income of nutritious
food.
• These two lifestyle diets are moderately easy
to follow, and allow a person to be flexible
while making healthy choices and providing
sources of energy for their body.
• The traditional Mediterranean Diet consists of a
high intake in plant-based foods, such as
vegetables, legumes, nuts/seeds, and whole
grains.
• Olive oil is the primary source of good fats, fruit
as sugar, cheese and yogurt are evident but in
small quantities, and while fish and poultry are
allowed in moderate amounts, red meats are
rarely consumed.
• The Mayo Clinic looked at a study showing that
“following a Mediterranean diet was associated with
a reduced risk of death from heart disease and
cancer, as well as a reduced incidence of
Parkinson's and Alzheimer's diseases.”
• The Mediterranean diet is specifically helpful in people
looking to follow a heart healthy diet, since this diet
encourages healthy fats and high intake of
antioxidants and nutrition dense food.
• The Pescetarian diet is a Vegetarian diet that
allows fish, dairy products, and eggs.
• Pescetarians allow up to 50% of their daily
foods in take to be vegetables, but consume
healthy fats such as nuts, seeds, as well as
fruits, whole grains, and dairy. Pesceterians
gain protein by eating seafood, such as
salmon, but can also get protein from foods
such as soy products, legumes and eggs.
•While fad and general diets tend
to focus more on the weight loss
aspect of dieting, lifestyle diets
look at the nutritional value of a
diet, and if it provides the correct
amount of nutrients needed to be
healthy.
Mediterranean Diet and Nutrition
• The Mediterranean diet’s use of healthy fats, low sugar intake, and
low red meat make it a prime candidate for a diet rich in nutrients.
• Eating more fruits and vegetables provide potassium, the
consumption of yogurt and dairy moderately allows for a source of
calcium as well as the mineral phosphorus, and it meets the dietary
guidelines recommended intake of carbohydrates, proteins, and fats.
• Since the Mediterranean diet strays away from red meat, sugar, and
processed foods, a follower of the diet will lower their intake of
mono-saturated and trans fats, and overall helping to lower LDL, or
bad cholesterol.
• Another aspect of the Mediterranean diet that is interesting, is that it
actually suggests drinking a glass of red wine occasionally, which
supplies resveratrol, an antioxidant that has shown to help protect
the heart.
Pescetarian Diet and Nutrition
• The Pescetarian diet focuses on getting nutrients from
fruits and vegetables, fish, and whole grains.
• This diet provides sources of Vitamin D and Vitamin B12.
This branch of Vegetarianism allows dairy and animal
products, unlike vegans or ovovegetarians, allowing
calcium to meet the dietary requirements.
An extremely important fat that a person needs to consume is
Omega-3 fatty acids. Omega-3 has seen to be highest in fish,
especially salmon, anchovies, and tuna. Omega 3-s lower
triglycerides, lower inflammation, and provide energy. Pesceterians
getting a prime amount of Omega-3s and protein by consuming fatty
fish, at least two to three times a week.
Supplements
• Even while on these two diets, and other
lifestyle diets, dietary supplements are
recommended because they will help an
individual meet their body’s requirements of
vitamins and minerals. If a diet lacks in a
specific nutrient, a patient should be able to
start taking supplements to help them meet to
their daily needs.
• Ex.) Vitamin D, Vitamin B12, Calcium.
Study on the
Mediterranean Diet
• A study was done in Greece on 22,000 men
and women and their constancy with the
conventional Mediterranean diet. The data
showed that the individuals who followed
the diet more strictly then the other
participants had a lower death rate as well
as fewer deaths caused by heart disease and
cancer.
The Lyon Heart Study
• The Lyon Heart study was done in 1994 looking at the role of the
Mediterranean diet in reducing heart disease.
1. Six hundred people who had
experienced a heart attack were
split into two groups: Group one
that followed the Mediterranean
diet (eating fish and poultry for
protein, as well as high intake of
fruits, vegetables, beans, breads,
olive oils, and nuts) .
2. Group two that followed the
American Heart Association diet
(eating lean meats and poultry,
fruits, vegetables, low-fat dairy,
as well as cutting down on foods
containing trans fat and
saturated fats).
3.The instructors asked
participants to lower their intake in
meat, butter, and cream and
instead consume a spread they
designed that was made with an
Omega-3 Fatty acid.
4.Four years later, the study
showed that the participants
who followed the
Mediterranean diet reduced
their risk of heart attack and
stroke by 73%. (HHC 1)
Studies on the
Pescetarian Diet
A study done on the different
types of Vegetarian diets,
including the Pescetarian diet
showed that the people who
followed these diets “had lower
BMIs and a substantially lower risk
of type 2 diabetes and death
during a six-year study period than
those who regularly ate meat and
poultry.” (Thalheimer)
What are other lifestyle diets?
While the Mediterranean diet and the Pescetarian
diets have seemed to be two of the leading
lifestyle diets, there are other diets with many
health benefits. Two examples would be..
THE PALEO DIET
• The Paleo diet advocates eating like our Paleolithic
ancestors did, cutting out all processed foods and
refined sugars, as well as dairy, legumes, and grains. It
emphasizes meat, fish, and poultry, but includes fruits
and vegetables as well.
• The Paleo diet has not been prominent long enough for
it to capture the attention of researchers, so it has not
yet been proven if this diets helps prevent
cardiovascular disease or diabetes, nor has it been fully
proven to help with long term weight loss.
• The Paleo diet could provide health risks, such as
calcium deficiencies, but it also an excellent diet to
choose for a cleaner, more pure lifestyle.
THE VEGETERIAN DIET
• The Vegetarian diet is the more broad diet in this
category, consisting of different types of
Vegetarians, like Lacto-Vegetarians, Vegans, and of
course Pescetarians.
• The Vegetarian diet is an excellent choice because
it has been proven this diet can help with weight
loss, prevent heart disease, and meet the dietary
guidelines.
• There have been worries that the traditional
Vegetarian diet lacks proteins, and therefore the
vitamins and minerals found in protein, but there
are also sources other then meat and fish, such as
tofu and other plant-based proteins.
PALEO FOOD PYRAMID
VEGETERIAN FOOD
PYRAMID
Lifestyle diets in history
As of recently, healthy lifestyles are becoming
more popular, as we see more products labeled
“Non-GMO”, “gluten free”, or “No
preservatives.” But while it may seem that
people are just starting to become conscious,
health awareness has always been present.
• These two diets have been followed for
centuries, being used because of religion,
geographical locations, or just general beliefs.
History of
Mediterranean Diet
• The Mediterranean diet dates back to the Greek
and Roman empires, and is now seen primarily in
countries such as Greece, Italy, and other
countries surrounding the Mediterranean Sea.
• The Mediterranean diet was discovered and
rediscovered by multiple empires and people, but
it was “the feeding of the Egyptians to the
discovery of America that led to the introduction
of new foods, giving us the Mediterranean diet as
we know today.” (Altomare).
History of
Pescetarian Diet
• The Pescetarian diet has been a fundamental
part in many religions. Eastern Orthodox
Christians follow a Pescetarian diet on
Wednesdays and Fridays
• Seven Day Adventists following a strict
pescetarian/vegetarian diet, believing that
animals and their by products are unclean.
• The traditional Asian diet is similar to the
Pescetarian diet in which they both
recommend minimal amounts of meat,
sweets, and poultry.
Diet, Medicine, & What else?
•
While diet is an extremely important part of
living a healthy life, exercise is also very important.
• Regular physical activity helps the body to keep
functioning correctly, prevent disease, and just
overall lead to a healthier, longer life.
• While it has become evident that physical activity
and movement are necessary, 40% of American
men and women have said that they get no
physical activity.
Exercise and Health
• The Harvard School of Public Health looked at a
study that showed “walking briskly for even one to
two hours a week (15 to 20 minutes a day) starts to
decrease the chances of having a heart attack or
stroke, developing diabetes, or dying prematurely.”
• As little as 30 minutes of exercise a day can
help in preventing disease such as diabetes,
obesity, and even depression.
• Not only is a lack of physical activity dangerous, it
can also be costly, which is why “individuals who
are physically active have significantly lower annual
direct medical costs than those who are inactive.”
(HSPH)
The Importance of Water
• In addition to eating right and choosing to get
moving, drinking plenty of water (rather then sodas,
coffees, and other liquids), will help with overall
improved health.
• Water helps to disperse the nutrients throughout the
body, and help maintain a constant body
temperature. Water is considered an inorganic
nutrient that essential for human life.
• A persons diet must be kept up with by consuming
the recommended amount of water for their height
and weight, to correctly receive the nutritional value
of their food.
https://www.youtube.com/watch?v=YjutUrbIM
3I
Start at :38, go to 2:45
Dr. Mike Evans studies have lead him to believe that
water is the best liquid to drink, and that if a person
consumes the recommended amount of water daily,
they will help lengthen their life.
CONCLUSION
Based on various studies done, it is true
to say that there are other lifestyle diets that
can be helpful in decreasing the chance of
early on-set mortality, as well as providing
other health benefits, but the Mediterranean
diet and the Pescetarian diet should be
considered initially because they provide a
more well rounded, nutritional diet and at the
same time prevent mortality and disease.
These two lifestyle diets can help to change
the lives of Americans looking to be a new
generation of healthy, happy people.
Thank you for attending my presentation
on The Mediterranean and The
Pescetarian Diet in comparison to General
Lifestyle or Fad Diets.
I would like to thank my mentor Dr.John
Johnston, my audience, my advisor,
Mrs.Robin Holk, and anyone who helped
me along the way.
Are there any questions?
Thank you and have a wonderful evening!