Aim – Study and comparison of food

pyramid of any 3 popular diet trends

By : Dr Priya Singh
Dept. of Zoology
A food pyramid is a representation of the
optimal number of servings to be eaten
each day from each of the basic food
groups.

The first pyramid was published in

Sweden in 1974. The 1992 pyramid
introduced by the United States
Department of Agriculture (USDA) was
called the "Food Guide Pyramid" or
"Eating Right Pyramid". It was updated in
2005 to "MyPyramid", and then it was
replaced by "MyPlate" in 2011.

It was shaped like a pyramid to suggest

that a person should eat more foods from
the bottom of the pyramid and fewer
foods and beverages from the top of the
pyramid.

The Food Guide Pyramid displayed

proportionality and variety in each of five
groups of foods and beverages, which
ascended in horizontal layers starting
from the base and moving upward toward
the tip: breads, cereals, pasta and rice;
fruits and vegetables; dairy products;
eggs, fish, legumes, meat and poultry;
plus alcohol, fats and sugars.
 The Paleolithic diet, Paleo diet, caveman diet,
or Stone Age diet is a modern diet consisting of foods
thought by its proponents to mirror those eaten by
humans during the Paleolithic era.
 The diet avoids food processing and typically
includes vegetables, fruits, nuts, roots, and meat and
excludes dairy products, grains, sugar, legumes,
processed oils, salt, alcohol, and coffee.
 Historians can trace the ideas behind the diet to
"primitive" diets advocated in the 19th century. In the
1970s, Walter L. Voegtlin popularized a meat-centric
"Stone Age" diet; in the 21st century, the best-selling
books of Loren Cordain popularized the Paleo diet.
 In the 21st century, the sequencing of the human
genome and DNA analysis of the remains of early
humans have found evidence that humans
evolved rapidly in response to changing diet. This
evidence undermines a core premise of the paleolithic
diet – that human digestion has remained essentially
unchanged over time.
 The basis of the diet is a re-imagining of what Paleolithic
people ate, and different proponents recommend different
diet compositions. Probably the most popular ones
emphasizes animal products and avoidance of processed
food.
 A modern paleo diet includes fruits, vegetables, lean
meats, fish, eggs, nuts and seeds. These are foods that
in the past people could get by hunting and gathering. It
doesn't include foods that became more common when
small-scale farming began about 10,000 years ago.
These foods include grains, legumes and dairy products.
 Farming made foods What to eat What to avoid
such as grains and • Fruits • Grains, such as wheat, oats and
legumes more easily • Vegetables barley
available. And it • Nuts and seeds • Legumes, such as beans, lentils,
The purpose of a paleo introduced dairy. Also, • Eggs peanuts
diet is to eat foods likely farming changed the • Lean meats, especially grass-fed • Dairy products, such as milk
eaten by early humans. diets of animals that animals or wild game and cheese
The diet is based on the people ate. The paleo • Fish, especially those rich in • Refined and added sugar
idea that our genes are diet idea is that these omega-3 fatty acids, such as • Added salt
not well adjusted for changes in diet salmon, mackerel and albacore • Starchy vegetables, such as
tuna corn, jicama, peas and white
modern diets that grew outpaced the human • Oils from fruits and nuts, such potatoes
out of farming. body's ability to change, as olive oil or walnut oil • Highly processed foods, such as
or adapt. This mismatch chips or cookies
is believed to contribute
to obesity, diabetes and
heart disease today.
 PRO'S CON'S

 Advocates promote the paleolithic diet as a way of

improving health. On the other hand, following the diet can lead to nutritional
deficiencies, such as an inadequate calcium intake, and side
 There is some evidence that following it may lead to effects can include weakness, diarrhea, and headaches.
improvements in body composition and metabolism
compared with the typical western diet. This diet can put you at risk for deficiencies in calcium and
vitamin D, which are critical to bone health. At the same time,
 Lose weight or keep a healthy weight you may consume saturated fat and protein far above
recommended levels due to eating so much meat. This can
 Reduce heart disease, or cardiovascular, risk factors
cause an increased risk of kidney and heart disease and
In general, short-term, small studies suggest a paleo diet certain cancers.
might help manage:
In terms of overall health, the paleo diet is high in saturated
 Weight loss
fats due to the increased intake of protein from animal food
 Blood pressure sources. Over time, people following the diet could see
increases in cholesterol, particularly the less healthy
 Cholesterol
cholesterol. This could increase the risk of heart disease.
 Triglycerides
Not getting enough calcium increases the risk of osteoporosis,
rickets, and bone fractures. Continued low carbohydrate intake
may lead to an overuse of fat for energy, or ketosis.
 Veganism is the practice of abstaining from the use of animal products , particularly in diet and an associated philosophy
that rejects the commodity status of animals. A person who practices veganism is known as a vegan.

 The foundations of veganism include ethical, moral, environmental, health and humanitarian arguments. Veganism
excludes all animal use, for example in food (meat, fish, eggs, milk and dairy products, honey), in clothing and industry
(leather, wool, fur and some cosmetics), entertainment (zoos, exotic pets, circuses).

 Fruits, vegetables, legumes, nuts, grains and mushrooms are the basic elements of vegan food. Since ancient times
individuals have been renouncing the consumption of products of animal origin, but the term "veganism" is modern: it was
coined in 1944 by Donald Watson with the aim of differentiating it from vegetarianism, which rejects the consumption of
meat but accepts the consumption of other products of animal origin, such as milk, dairy products and eggs.] Interest in
veganism increased significantly in the 2010s

 Vegan diets are made up of only plant-based foods. This type of diet includes fruits, vegetables, soy, legumes, nuts and
nut butters, plant-based dairy alternatives, sprouted or fermented plant foods and whole grains. Vegan diets don’t include
animal foods like eggs, dairy, meat, poultry or seafood. They also are devoid of animal byproducts such as honey (made
by bees) and lesser-known animal-based ingredients like whey, casein, lactose, egg white albumen, gelatin, carmine,
shellac, animal-derived vitamin D3 and fish-derived omega-3 fatty acids.

 The foods emphasized in a vegan diet are rich in many nutrients like vitamins A, C, E and K, fiber, antioxidants and
phytonutrients. Vegan diets have been studied for their impact on human health.
Ø Eating vegan can help you lose
excess weight
Ø A vegan diet appears to lower blood
sugar levels and improve kidney
function.
Ø Going vegan may protect against
certain cancers
Ø A vegan diet is linked to a lower risk
of heart disease
Ø A vegan diet can reduce pain from
arthritis
While the vegan diet can be very nutrient-rich, there are a few nutrients to be particularly
aware of when adopting this style of eating: most notably vitamin B12, calcium, certain
omega-3 fatty acids and iron.
Vitamin B12 is important for metabolism, heart, nerve and muscle health and it’s mostly
found in animal products. Those following a vegan diet should opt for foods fortified with
B12. Moreover, individuals following a vegan diet should communicate with a health care
provider about monitoring their levels of B12 and their potential need for a supplement,
keeping in mind that a deficiency in B12 could take years to manifest on a blood test.
Calcium is essential for dental, nerve, bone and muscle health and it is best absorbed
with vitamin D. This nutrient is found predominantly in dairy foods and in lesser amounts
in leafy greens like kale and broccoli. It is also found in fortified foods, such as tofu, bread
and plant-based dairy alternatives. A systematic review found that individuals following a
vegan or vegetarian diet had lower bone mineral density and higher fracture rates.
Because calcium and vitamin D are key to bone health, those on a vegan diet are
advised to talk to their healthcare provider to determine whether a supplement may be
necessary.
Iron is a vital component of metabolism and heart health. It is found mostly in animal
foods. Although fortified whole grains, beans, lentils, spinach and other plant-based foods
provide iron, it’s in the form of non-heme iron, which is not as bioavailable as the heme
iron found in animal foods.
Omega-3 fatty acids are a type of polyunsaturated fat shown to support cardiovascular
health. The three most common types we eat are alpha-linolenic acid (ALA),
eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). ALA is found in plant
sources like flaxseed, chia seeds and walnuts, but EPA and DHA are found mainly in
animal foods with the exception of some marine plant sources. ALA is converted by our
bodies into EPA and DHA, but only in small quantities. Vegan options for EPA and DHA
are microalgae and seaweed food products or supplements.
The ketogenic or keto diet is a dietary approach characterized by high-fat and low-carbohydrate intake, aiming to facilitate weight loss, enhance mental
clarity, and boost energy levels. By significantly reducing carbohydrate consumption and increasing fat and protein intake, this diet induces a metabolic
state called ketosis, where the body utilizes fat as its primary fuel source instead of carbohydrates. The primary goal of the ketogenic diet is to
decrease overall body fat and improve metabolic health.

Ketosis is a process that happens when your body doesn't have enough carbohydrates to burn for energy. Instead, it burns fat and makes things called
ketones, which it can use for fuel.

A ketogenic diet primarily consists of high fat intake, moderate protein consumption, and low carbohydrate intake. The macronutrient distribution
typically ranges from approximately 55% to 60% fat, 30% to 35% protein, and 5% to 10% carbohydrates. For instance, in a 2000 kcal per day diet, the
carbohydrate allowance would amount to approximately 20 to 50 grams daily.

Russell Wilder first used the ketogenic diet to treat epilepsy in 1921. He also coined the term "ketogenic diet." The diet was popularized in the
1970s and has since been widely studied as a potential treatment for various conditions. In recent years, the ketogenic diet has experienced a
resurgence, particularly as a weight loss intervention, proving its efficacy in the short term.

Carbohydrates typically serve as the main source of energy production in the body's tissues. However, when carbohydrate intake is restricted to less
than 50 grams daily, insulin secretion decreases significantly, leading the body into a catabolic state. As a result, glycogen stores are depleted,
triggering a series of metabolic changes. Two prominent metabolic processes come into play when carbohydrates are limited in body tissues:
gluconeogenesis and ketogenesis.

During ketogenesis, insulin secretion is low due to feedback from blood glucose levels, leading to a decrease in the stimulation of fat and glucose
storage. Other hormonal changes may contribute to the increased fat breakdown resulting in fatty acids. Fatty acids are metabolized to acetoacetate,
later converted to beta-hydroxybutyrate and acetone. These primary ketone bodies (ie, acetoacetate, beta-hydroxybutyrate, and acetone) accumulate in
the body as the ketogenic diet is sustained and serve as an alternative energy source for the body.
 ADVERSE EFFECTS
The ketogenic diet may present some common and generally mild short-term adverse effects,
known as the "keto flu." These symptoms can include nausea, vomiting, headache, fatigue,
dizziness, insomnia, reduced exercise tolerance, and constipation. These symptoms resolve in
a few days to weeks. Ensuring adequate fluid and electrolyte intake can help counter some of
these symptoms. Long-term adverse effects include hepatic steatosis, hypoproteinemia,
hypocitraturia, hypercalciuria, kidney stones, and vitamin and mineral deficiencies.

Ø Nutrient deficiencies: Keto diets are very restrictive and can lead to inadequate intake of
essential vitamins, minerals, and phytochemicals.
Ø Digestive issues: High-fat, low-fiber diets can cause digestive problems, such as
constipation, diarrhea, and bloating.
Ø Kidney stones: A high-fat, low-carbohydrate diet can increase the risk of developing
kidney stones.
Ø Heart disease: A ketogenic diet can increase the risk of heart disease due to its high
saturated fat content and lack of fiber.
Ø Muscle loss: Rapid weight loss on a ketogenic diet can lead to muscle loss, negatively
impacting athletic performance.
Ø Cognitive decline: The effects of low-carbohydrate diets on brain metabolism can
potentially lead to cognitive decline.