Eating Patterns that Work!

The 2010 Dietary Guidelines reviewed several different dietary patterns that may help to meet desired goals of consuming a healthy diet. Two of these patterns emerged due to the existance of a lot of research to support positive health outcomes. Other dietary patterns may result in similar outcomes but lack the research support. Having said that, let's take a look!

DASH-style Diet - this dietary pattern (dashdiet.org) emphasizes fruits, vegetables and low-fat milk products; it includes whole grains, poultry, seafood and nuts; red meat, sweets, sodium, and sugar containing beverages are reduced. The version tested had a fat level of less than 30% of calories and carbohydrate level the USDA recommended 55%. Other versions of this plan exist which contain fat levels of 37% with increase in monounsaturated fats and reduced saturated fats and some of the carbohydrates are replaced with protein sources (about half from plant sources). These diets lower blood pressure, improve blood lipids, and reduce CVD risk. As you might expect, blood pressure reduction is greatest with lower sodium intake.

Mediterranean-style Diet - this dietary pattern is a cultural eating style not a single dietary pattern. People living in countries that border the Mediterranean Sea favor this way of eating. A traditional Mediterranean diet is one that emphasizes breads and other grain-based foods, vegetables, fruits, nuts, and olive oil. It includes fish and wine with meals (in non-Islamic countries) and is reduced in saturated fat, meat, and full fat dairy products. Studies of the traditional diet is associated with a low risk of CHD.

Vegetarian-style Diet - in some studies, vegetarian lifestyles are associated with improved health. However the type of vegetarian diet that one follows varies considerable! In general, vegetarians consume fewer calories from fat and have a higher consumption of carbohydrates than non-vegetarians. These patterns may contribute to the positive outcomes but care must be taken to ensure nutrient density despite limiting or eliminating certain food categories.

Regardless of the diet pattern care is needed to meet but NOT exceed energy needs in order to avoid weight gain. The same rules apply - watch the fat and calories, consume plenty of fruits and vegetables as well as whole grains and more often choose nutrient dense foods. Don't forget that the company kept by your calories can be very important. And as always...

Happy, Healthy Eating!

Marcia