HealthyLife Articles

Tag: paleo

  • Other Eating Patterns

    Healthylife® Weigh

    Part 7

    Homemade bean soup.

    Vegetarian

    Vegetarian diets are plant-based eating patterns. There are variations of the vegetarian diet:

    *  Vegan: includes only foods from plants (e.g., vegetables, fruits, legumes, grains, seeds, and nuts). No foods from animal sources are included.

    *  Lacto-vegetarian: includes plant foods plus cheese and other dairy products.

    *  Lacto-ovo-vegetarian: includes plant foods, cheese, other dairy products, and eggs.

    Vegetarian diets are usually low in saturated fat because animal proteins, a source of saturated fat, are limited or eliminated. Eating a plant-based diet can lower your risk of obesity, coronary heart disease, high blood pressure, type 2 diabetes, and some forms of cancer.

    The healthy eating patterns in this guide encourage you to make most of your food choices from plants. If you follow a vegetarian diet, you don’t need to make many changes to the guidelines in this guide.

    Choose a variety of foods to obtain necessary nutrients. Choose plant-based protein sources. If consuming some animal-based protein sources, choose eggs, seafood, and low-fat dairy.

    Vegetarians are at higher risk for some vitamin and mineral deficiencies. You can obtain these nutrients by eating a variety of plant foods.

    *  Iron can be found in pumpkin seeds, dried beans, legumes, lentils, spinach, whole grains, and enriched products.

    *  Vitamin B12 can be found in fortified breakfast cereals, fortified soy beverages, and some brands of nutritional yeast.

    *  Vitamin D can be found in some mushrooms and pasture-raised eggs. It can also be obtained by spending time in sunlight for at least 15 minutes each day with your arms exposed.

    *  Zinc can be found in whole grains, quinoa, pumpkin seeds, chia seeds, pecans, walnuts, legumes, and shellfish.

    *  Calcium can be found in green leafy vegetables (e.g., spinach, kale), nuts, broccoli, legumes, soybean products, and fortified foods.

    If you are concerned about meeting nutrient requirements, have a dietitian take a closer look at your diet. You may need to take a supplement if you are struggling to meet nutritional requirements from food alone.

    Paleo Diet

    The paleo diet, created by Dr. Loren Cordein, is described as a “caveman” diet that our Paleolithic ancestors would have followed. This is a controversial claim and diet. However, following a paleo diet can point you in the direction of choosing some healthy foods. This diet includes grass-fed meats, fish/seafood, fresh fruits and vegetables, eggs, nuts, seeds, and healthy oils. These are all nutritious foods that fit into MyPlate.

    The diet excludes processed foods, refined sugar, salt, and refined vegetable oils (this guide also suggests you limit them). However, the paleo diet also excludes cereal grains, legumes, dairy, and potatoes. These foods are healthy choices and are included in a healthy eating plan.

    The paleo diet may be high in saturated fats and protein, which may increase risk for heart disease, kidney disease and some cancers if consumed for long periods of time. More research on the paleo diet’s long-term effects is needed. A paleo-themed cookbook or blog may give you ideas for preparing vegetables in different ways or using less sugar. However, avoid strictly following a diet that limits good sources of nutrients, like grains and legumes.

    © American Institute for Preventive Medicine

  • Paleo Diet: The Good And The Bad

    HEALTHY EATING

    Image of items that are apart of a Paleo diet.

    Fads come and go – and not just hairstyles and clothing choices. Diets go through fads, too – and one of the latest is the popular Paleo diet.

    The name “Paleo” refers to our Paleolithic ancestors, also known as “cavemen.” The creators of the Paleo Diet say the foods included are those that would have been eaten by our ancestors, long before humans had agriculture and modern-day processed foods.

    Although eating more whole foods can be a good thing, the American Academy of Nutrition and Dietetics says this diet isn’t in line with current healthy eating guidelines. Here’s the pros and cons to the Paleo diet:

    THE GOOD:Processed foods are out. Chips, crackers, and other unhealthy processed foods are not allowed.

    THE BAD:Eliminating all processed foods is difficult for most people. This could lead to frustration and diet failure.

    THE GOOD:No sugar is allowed.

    THE BAD:Because milk products contain natural sugar, no dairy is allowed with the exception of butter. Milk, cheese, and yogurt are good sources of calcium, and skipping them makes it difficult to get enough of this mineral in your daily diet.

    THE GOOD:Promotes vegetables.

    THE BAD:Only small amounts of fruit are allowed. Because of their natural sugar content, the Paleo diet doesn’t allow you to eat more than a small amount each day.

    THE GOOD:You’re encouraged to eat lean meats and fish.

    THE BAD:The Paleo diet suggests far more meat than the USDA advises. Diets heavy in animal fat and protein may increase your risk of heart disease due to their saturated fat content. Also, healthy vegetarian sources of protein such as beans and legumes are not allowed. These foods offer fiber and nutrients most people need in their diet and should eat regularly.

    BOTTOM LINE:

    The emphasis on vegetables and lean meats is a good concept that can offer health benefits. But, limiting or avoiding healthy foods such as dairy and fruit limits your intake of important nutrients. The USDA Guidelines, found atchoosemyplate.gov, offer a more varied – and heart-healthy – approach to eating.

    Talk with your physician before starting any diet program.

    © American Institute for Preventive Medicine