The Pescetarian and

Mediterranean Diet

Vs.

Fad and Lifestyle Diets.By: Elena Levy

CFHS ISM Health- Spring Semester5/19/15

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.

THESIS: 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 Mediterranean Diet

• 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 Mediterranean Diet

• 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

• 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.

Nutrition in the diets

• 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 AND

THE VEGETERIAN DIET

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.

What is the single best drink for your health?

By: Dr. Mike Evans

https://www.youtube.com/watch?v=YjutUrbIM3I

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!