ARCEO AND BACAY NUTRIDIET REPORT
Regular diet
- A healthy meal plan that includes a variety of foods from all the food groups that is healthy.
- A meal plan for those people who don’t have any health conditions that requires special
diet.
Healthy Meal Plan
“ My Plate”
1. Variety of vegetables
2. Variety of fresh fruits
3. Whole grains
4. Variety of protein food
5. Low fat dairy products
Food to limit
1. Vegetables with added fat
2. Fruits with added sugar
3. Carbohydrates high in fat and sugar
4. Protein with added fat
5. High-fat protein food
6. High-fat dairy products
7. Unhealthy fats
Guidelines should follow
1. Choose and prepare foods with less salt and added sugars.
2. Get enough fiber
3. Limits food high in unhealthy fats
4. Limit alcohol
High Fiber Diet
Fiber – a complex carbohydrate found in the cell walls of all plant-based food.
- Cannot be fully breakdown by the stomach
High Fiber Diet
- Eating more fiber diet packs may give many impressive health benefits.
- Helps not to over eat
- Can help lowers cholesterol
Types of digestive function of Fiber
1. Soluble fiber
- It dissolves in water and become gelatinous form.
- Typically from inner flesh of plant-based food.
- Promotes healthy heart
Example pectin limit the amount of the fat your body will absorb and beta glucan to lowers
bad cholesterol.
- Beneficial for those people with type 2 diabetes.
- Food high in soluble fiber: whole grains, barley, black beans, lentils, raspberries, apples,
sweet potatoes, oranges.
2. Insoluble fiber
- Retains water when it enters the digestive system.
- Sweep waste through the large intestine.
- From plant though, outer skin
- Made up of cellulose and lignin molecules.
- It prevents constipation and hemorrhoids by bulking up stool.
- Decrease the risk of colorectal cancer.
- Food high in insoluble fiber: whole-wheat bread, wheat bran, corn, Brussels sprout, Apples,
kidney beans.
3. Prebiotic fiber
- Can be fermented into energy source for the good bacteria or probiotics in large intestine.
- Produce short chain fatty acids that help the body better absorb essential minerals.
- Protect against inflammation
- Lower cholesterol
- Reduce risk for colorectal cancer
- Help boost overall immunity
- Foods high in prebiotic fiber: chicory root, dandelion root, globe artichoke, onions and
leeks, garlic, barley , bananas
High fiber diet
1. High fiber breakfast
- Sweetcorn oatmeal with peaches( 6grams)
2. High fiber lunch
- Tuna quunoa toss( 6 grams)
3. High fiber dinner
- Double barley posole ( 13 grams)
4. High fiber snacks
- Orange almond butter ( 5 grams)
Vegetarian diet
- Involves abstaining from eating meat, fish and poultry.
- May reduce risk from chronic disease.
- Support weight loss
- Improve quality of diet
- May provide several other health boosts.
-
Several forms of vegetarianism
1. Lacto-ovo-vegetarian diet
2. Lacto-vegetarian diet
3. Ovo-vegetarian diet
4. Pescetarian diet
5. Vegan diet
6. Flexitarian diet
Health benefits
1. May enhance weight loss
2. May reduce cancer risk
3. May stabilize blood sugar
4. Promotes heart health
Foods too eat
1. Fruits: Apples, bananas, berries, oranges, melons, pears, peaches
2. Vegetables: Leafy greens, asparagus, broccoli, tomatoes, carrots
3. Grains: Quinoa, barley, buckwheat, rice, oats
4. Legumes: Lentils, beans, peas, chickpeas.
5. Nuts: Almonds, walnuts, cashews, chestnuts
6. Seeds: Flaxseeds, chia and hemp seeds
7. Healthy fats: Coconut oil, olive oil, avocados
8. Proteins: Tempeh, tofu, seitan, natto, nutritional yeast, spirulina, eggs, dairy products
Foods to avoid
1. Meat: Beef, veal and pork
2. Poultry: Chicken and turkey
3. Fish and shellfish: This restriction does not apply to pescetarians.
4. Meat-based ingredients: Gelatin, lard, carmine, isinglass, oleic acid and suet
5. Eggs: This restriction applies to vegans and lacto-vegetarians.
6. Dairy products: This restriction on milk, yogurt and cheese applies to vegans and ovo-
vegetarians.
7. Other animal products: Vegans may choose to avoid honey, beeswax and pollen.
Sample meal plan
Monday
Breakfast: Oatmeal with fruit and flaxseeds
Lunch: Grilled veggie and hummus wrap with sweet potato fries
Dinner: Tofu banh mi sandwich with pickled slaw
Tuesday
Breakfast: Scrambled eggs with tomatoes, garlic and mushrooms
Lunch: Zucchini boats stuffed with veggies and feta with tomato soup
Dinner: Chickpea curry with basmati rice
Wednesday
Breakfast: Greek yogurt with chia seeds and berries
Lunch: Farro salad with tomatoes, cucumber and feta with spiced lentil soup
Dinner: Eggplant parmesan with a side salad
Thursday
Breakfast: Tofu scramble with sauteed peppers, onions and spinach
Lunch: Burrito bowl with brown rice, beans, avocado, salsa and veggies
Dinner: Vegetable paella with a side salad
Friday
Breakfast: Whole-wheat toast with avocado and nutritional yeast
Lunch: Marinated tofu pita pocket with Greek salad
Dinner: Quinoa-black-bean meatballs with zucchini noodles
Saturday
Breakfast: Smoothie of kale, berries, bananas, nut butter and almond milk
Lunch: Red lentil veggie burger with avocado salad
Dinner: Flatbread with grilled garden vegetables and pesto
Sunday
Breakfast: Kale and sweet potato hash
Lunch: Bell peppers stuffed with tempeh with zucchini fritters
Dinner: Black bean tacos with cauliflower rice
Therapeutic Diet
- A targeted nutrition plan imposing a short period of time to address a specific health issue
and encourage healing.
- It focuses on a specific foods or nutrients and strictly avoiding others.
- Some diet become a life time diet due to their restrictive nature.
Types of Diet
1. Paleolithic Diet
- Called “stone age”, “hunter-gatherer”, “caveman” diet
- Commonly used for weight loss
- Help improve satiety by secreting hormones that make us feel full and amend metabolic
syndrome.
- Good for blood sugar control
- Reducing cardiovascular risk factors
- Lowering inflammation and improving dental health.
- Cons: it can be very challenging for vegans and vegetarians.
- Most commonly given to obese, with cardiovascular disease and insulin resistance.
- Follows what our ancestors in Paleolithic period are eating. Example: eggs, sustainable
meat, fish, herbs spices , nuts and seeds and others.
2. Autoimmune Protocol Diet
- Also called “ Autoimmune Paleo Diet” (AIP)
- Variation of paleo diet with stricter guidelines
- Cons: food restriction can be daunting and not for vegan or vegetarians.
- This is a diet for those people who is dealing with autoimmune disease.
- Ability to help patient with inflammatory bowel diseases, Hoshimoto’s and rheumatoid
arthritis.
- Type of foods: banish grains, dairy, legumes, eggs, nightshade vegetables, nuts, seeds,
alcohol, food additives and stevia a food sweetener.
3. Specific Carbohydrate Diet
- It limits certain carbohydrates.
- Grain free diet like FODMAP
- Helps reduce inflammation, encourage mucosal healing, boost immunity and create a
diverse community of microbes in the gut.
- Cons: strict adherence is require and can be though to follow
- In 1920 it used to treat celiac disease but now used as diet therapy for inflammatory bowel
diseases.
- Types of food on the table.
6. Ketogenic Diet
- High fat and very low carb diet.
- With low to moderate amounts of protein depends on your consultant.
- Cons: adjustment period to keto diet and may experience some negative side effects.
- It may improve cognition, lower risk of brain diseases like Alzheimer’s, fight brain
inflammation and brain aging.
- 1920 to treat epilepsy and today used to prevent seizures in adult and children.
- Staples of the keto diet include oils like coconut and olive, avocados, meat, eggs, dairy,
fish, poultry, nuts, seeds and non-starchy vegetables.
- Similar to the Paleo diet, keto prohibits beans, legumes, refined sugars, and grains, and
also vetos starchy fruits and starchy vegetables like potatoes and root veggies.
5. Elemental Diet
- Liquid formula of vitamins, minerals, amino acids, carbohydrates, electrolytes and fats.
- Used to give digestive tract a rest through nutrition that is easy to digest.
- This diet sometimes administered through feeding tube or consumed in liquid meal
replacement beverage.
- Improve symptoms and nutrient concentrations in patients with inflammatory bowel
diseases like Crohn’s,
- Benefit patients with pancreatitis, HIV, cerebral palsy, and cystic fibrosis, and help
malnourished seniors and children.
- Cons: can be an emotional hurdle to stop eating food and solely consume liquids.
- Used in gastrointestinal disorders and inflammatory bowel diseases
- Water and plain tea are usually the only permitted liquids. Also elemental formulas:
Vivonex plus and Tolerex with 100 percent free amino acid and has low fat content, a
lactose free, gluten free, low residue and kosher;
All Therapeutic diet is unique each patient, depending on what their body needs in
accordance to their health status. It must be different for each patient because each patient
have different needs and different diet to follow before taking this diet for health conditions.
Also we must not just use these diets without consulting to the doctor or nutritionist because
it may cause deficiency in different nutrients our bodies need.
