Diete alimentari nel mondo Scenario per un possibile intervento FADOI in CARTA 2015

Ricerca Web

La dieta mediterranea aiuta l’ambiente La nostra alimentazione ha inevitabilmente un impatto sull'ambiente. Scegliendo però la dieta mediterranea, fatta di prodotti nostrani, questo impatto verrà notevolmente diminuito.

Avrete sicuramente sentito parlare di chi, per un esperimento quasi “scientifico”, ha provato a vivere per un mese in modo green, cioè senza usare tutto quello che ha un impatto sull’ambiente, dall’uso di mezzi senza benzina sino a evitare l’uso dell’energia elettrica e a tutte quelle comodità cui siamo abituati. Sicuramente siamo consapevoli che alcune situazioni e comportamenti generano un impatto ambientale di un certo tipo, come usare l’auto per fare 500 metri, ma non siamo sicuramente consapevoli che anche quello che mangiamo può portare danni più o meno intensi all’ambiente. Il primo impatto è la confezione, e sicuramente alcune causano più danni di altre, ad esempio quelle non riciclabili perché miste e non divisibili. Sorvolando su questo, anche il prodotto stesso ha dei costi ambientali diversi, cioè produrre carne, formaggio, pasta, cereali o verdura ha un impatto differente. Tutto questo non possiamo che associarlo alla dieta mediterranea, che è nata in Italia, diventando addirittura patrimonio dell’umanità con dichiarazione dell’Unesco. In una recente conferenza a Roma si è dimostrato che seguire la dieta mediterranea aiuta l’ambiente e lo spostamento verso una dieta più “carnivora”, registrata in questi ultimi anni, è dannoso alla nostra terra. Strano, vero? E invece è proprio così.

La dieta mediterranea, in quanto tale, presuppone l’uso di prodotti locali, comunque italiani: pomodoro, olio, pasta, riso e poi frutta, verdura e legumi, uova e anche latte. Ma carne e pesce e formaggio sono in cima alla famosa piramide che siamo abituati a vedere quando si parla di nutrizione e ora, vedendo la piramide in base a quanto questi alimenti pesano sull’ambiente, viene spontaneo chiedersi come mai sono i primi su tutti.

Parliamo della bistecca, innanzitutto se è carne non italiana, ci sono tutte le implicazioni del trasporto dall’estero all’Italia, quindi la carne argentina è sicuramente buona, ma va trasportata e il trasporto significa benzina, emissioni nocive, traffico e credo sia abbastanza. Però, anche se parliamo di carne italiana, i costi sono comunque più alti, costi per quanto riguarda l’ambiente. Non ci si pensa a quanto serve mantenere un allevamento bovino, il cibo che deve essere dato, il consumo di acqua per il cibo, per la pulizia, l’abbeveraggio e la corrente per le stalle e poi

c’è la macellazione, il mantenimento di queste strutture, lo smaltimento dei rifiuti che sono rifiuti speciali e poi il trasporto ai dettaglianti. Come vedete una catena che coinvolge molti più consumi di quanto ci si possa immaginare. Quando ora mangerete una bistecca vi immaginerete tutto questo? Non vuol dire che la carne va proibita, perché deve fare parte della nostra alimentazione, ma la riduzione delle quantità è utile.

E il pesce? O siamo fortunati e abitiamo in un luogo di mare, in cui il pesce arriva direttamente dalla barca a voi, altrimenti anche questo ha costi di trasporto e di conservazione notevoli. Capita che il pesce viaggi in aereo (!!!!) e se poi il pesce è surgelato, pensate ai costi dei frigoriferi con consumo energetico e emissioni nocive dei congelatori: come vedete sono tutti danni all’ambiente. Anche in questo caso, cercate di scegliere prodotti che hanno meno impatto.

Certo, qualcuno penserà che anche ananas e banane generano danni all’ambiente e se poi parliamo di frutta ancora più esotica la proporzione aumenta. Vero! Per questo è meglio mangiare frutta di stagione ed a produzione locale, quindi se comprate le ciliegie a Natale…immaginate a che impatto hanno avuto sull’ambiente.

Senza estremizzare e mettersi a coltivare i pomodori sul balcone, quando ci alimentiamo, pensiamo a quello che abbiamo nel piatto e al suo impatto sui consumi di acqua, benzina, le emissioni di CO2 (ve lo ricordate che è nocivo se respirato?) che ha causato e torniamo alla nostra dieta che non fa ingrassare, anzi, basta applicarla correttamente ed è sicuramente sana.

Autore: Sara

La Doppia Piramide, protegge la Salute e tutela l’Ambiente

La Doppia Piramide, un nuovo strumento ideato per orientare le nostre scelte alimentari in funzione della sostenibilità. Un obiettivo che ora è più urgente che mai.

Mangiando consumiamo cibo. E per produrre questo cibo, consumiamo una parte dell’ambiente in cui viviamo. È come se lasciassimo un’impronta sulla Terra, rendendola non più utilizzabile per altri scopi. Nemmeno per produrre nuovi alimenti. Ma non tutti gli alimenti lasciano la stessa Impronta.

Se accostiamo la Piramide Ambientale alla Piramide Alimentare, ottenendo così una Doppia Piramide, notiamo subito, alla prima occhiata, che la “Natura fa le cose per bene”. Infatti, gli alimenti per i quali è consigliato un consumo più frequente, come frutta, ortaggi, pasta, sono proprio quelli che hanno una Impronta Ecologica meno estesa, cioè un impatto minore sull’ambiente. Viceversa, gli alimenti con un’Impronta Ecologica più “larga”, cioè che hanno un impatto maggiore sull’ambiente sono anche quelli per i quali viene raccomandato un consumo meno frequente.

L’intuizione degli esperti internazionali del BCFN, Barilla Center for Food & Nutrition, è di mettere insieme la Piramide Alimentare con quella Ambientale, costruendo UN NUOVO MODELLO PER AIUTARCI A PROTEGGERE LA NOSTRA SALUTE E QUELLA DEL PIANETA: LA DOPPIA PIRAMIDE.

In conclusione, per seguire uno stile alimentare sano e rispettoso dell’ambiente, non dobbiamo far altro che adottare (o continuare a seguire) il Modello Alimentare Mediterraneo, quello che ormai da tempo ci raccomandano gli esperti di ogni parte del globo. La Doppia Piramide è un esempio che ci aiuta a capire a colpo d’occhio che i due obiettivi, la tutela della salute e dell’ambiente, hanno, per quanto riguarda il cibo, una soluzione comune.

LE RISORSE DEL PIANETA E LA NOSTRA SALUTE POSSONO ESSERE DIFESE CON LO STESSO SEMPLICE GESTO DI TUTTI I GIORNI: ANDARE A FARE LA SPESA IN MODO CONSAPEVOLE.

Se è vero che la tutela della salute della persona e la difesa dell’ambiente rappresentano un investimento per Paesi e collettività, esse lo sono, a maggior ragione, anche per le famiglie. Così come vogliamo il meglio per l’alimentazione dei nostri fi gli, allo stesso modo ci auguriamo per loro un futuro nel quale l’ambiente in cui si troveranno a vivere sia confortevole e in equilibrio. Un futuro sul quale saranno proprio loro a lasciare l’impronta.

La Doppia Piramide è un esempio di come sia possibile coniugare tutela della salute e difesa dell’ambiente. Ed è proprio questa semplice verità che dobbiamo comunicare ai nostri figli. È un’opportunità e responsabilità per le famiglie e per le scuole. Seguendo il Modello Alimentare Mediterraneo e associandolo alla sostenibilità, essi proteggeranno infatti se stessi, lasciando in pari tempo un’impronta più “lieve” possibile sul pianeta in cui vivono, PERCHÉ IL PIANETA LO ABBIAMO IN PRESTITO DAI NOSTRI FIGLI.

Gli effetti degli alimenti sulla salute e il benessere Gli alimenti sono fonte di nutrimento, ma anche di piacere per i sensi e di convivialità fra le persone. In Europa e negli altri Paesi industrializzati, lo sviluppo e la modernizzazione hanno reso accessibili grandi quantità e varietà di cibo a un numero sempre più ampio di persone. Ma, nello stesso tempo, il nostro stile di vita è diventato sempre più sedentario, preda dello stress e di ritmi affrettati. Così, rischiamo di seguire stili alimentari sbilanciati o scorretti, che inevitabilmente accrescono la diffusione di sovrappeso e di patologie ad esso correlate.

LA NOSTRA SALUTE DIPENDE, PIÙ DI OGNI ALTRA COSA, DAL NOSTRO STILE DI VITA E DA CIO’ CHE MANGIAMO. La “ricetta” giusta? Noi italiani ce l’abbiamo già: la praticavano i nostri nonni e i nostri padri e ha fatto in modo che l’aspettativa di vita nel nostro Paese oggi sia ancora più elevata rispetto ai Paesi del Nord Europa. È il Modello Alimentare Mediterraneo, la cosiddetta Dieta Mediterranea. Una “ricetta” che vale per tutti, dai più piccoli ai meno giovani.

La ricerca scientifica ormai non ha dubbi: il Modello Alimentare Mediterraneo è uno dei migliori stili alimentari per il benessere delle persone, perché garantisce la necessaria varietà di alimenti e fonti nutritive e le giuste proporzioni di ciascun alimento. Infatti, non vi sono alimenti buoni e cattivi e non vi sono neppure diete specifi che per prevenire ogni singola malattia. È vero invece che un regime alimentare bilanciato e corretto contribuisce alla salute e al benessere.

Come? Per esempio, riducendo il rischio di essere sovrappeso o addirittura obesi o di avere una pressione sanguigna troppo elevata. Studi scientifici condotti su oltre 1,5 milioni di persone in tutto il mondo hanno dimostrato che SEGUIRE IL MODELLO ALIMENTARE MEDITERRANEO MIGLIORA LE CONDIZIONI GENERALI DI SALUTE e riduce la mortalità. Inoltre, ha un’infl uenza benefi ca anche sulle altre malattie croniche degenerative riducendo, per esempio, l’incidenza di morbo di Parkinson e della malattia di Alzheimer.

La chiave per capire il modello alimentare mediterraneo La Piramide Alimentare è la “chiave grafica” per visualizzare il modello mediterraneo e capire come adottarlo. O, se preferite, è una “bussola” per le nostre scelte alimentari.

Come funziona? I diversi tipi di alimenti (la verdura, la pasta, la carne, ecc.) sono disposti in base al contenuto dei diversi nutrienti e dei vari composti protettivi. La larghezza della Piramide indica con quale frequenza e in quale quantità (maggiore o minore) bisognerebbe consumare quell’alimento al fi ne di mantenere un’alimentazione equilibrata.

Frutta e ortaggi si trovano alla base della Piramide, che è più larga, perché questi alimenti dovrebbero essere consumati tutti i giorni e in quantità maggiore rispetto agli altri alimenti. Infatti, si tratta di cibi di origine vegetale, tipici delle abitudini alimentari mediterranee, ricchi di nutrienti (vitamine, sali minerali, acqua) e di composti protettivi (fi bre e composti bioattivi di origine vegetale). Invece, alimenti come le carni rosse e i dolci si trovano al vertice, dove la Piramide è più stretta, perché dovrebbero essere consumati con moderazione.

I dati dell’Organizzazione Mondiale della Sanità (OMS) e della Food and Agriculture Organization (FAO), indicano le quantità ottimali di nutrienti da assumere con la dieta. Inoltre le più autorevoli ricerche scientifi che sul rapporto tra il modo di nutrirsi e i disturbi cronici della salute mostrano, al di là di ogni ragionevole dubbio, che IL MODELLO ALIMENTARE MEDITERRANEO È IL PUNTO DI RIFERIMENTO DI UNA CORRETTA ALIMENTAZIONE.

PIRAMIDE AMBIENTALE La chiave per capire l’impatto ambientale dei cibi del nostro pianeta - Il “peso” ambientale degli alimenti

Un'impronta sull'ambiente L’insieme delle attività umane ha un effetto sull’ambiente, lascia un’impronta sulle terre e i mari del nostro Pianeta.

USIAMO LA TERRA PER… • costruire le strutture che ci servono per abitare e produrre; • coltivare i prodotti agricoli destinati al consumo umano e all’alimentazione degli animali allevati; • mandare al pascolo gli animali per produrre il latte o la carne; • gestire i boschi che ci servono per produrre legna per costruire mobili e carta; • mantenere i boschi necessari ad assorbire le emissioni di anidride carbonica generate dall’utilizzo dell’energia necessaria alla produzione di beni e servizi. E I MARI PER… la pesca.

Questa impronta si chiama Impronta Ecologica (in lingua inglese: Ecological Footprint) o semplicemente “impronta” e ci dice quanto territorio “vivo”, biologicamente produttivo, la cosiddetta biocapacità, viene utilizzato per produrre le risorse consumate da una famiglia o da un Paese, e per assorbire i relativi rifiuti.

In altre parole, l’Impronta Ecologica è un indice statistico utilizzato dagli esperti e dalla Commissione Europea per misurare - in metri quadrati globali (m2 globali) o in ettari globali - “quanta natura consumiamo”.

Il “peso” ambientale degli alimenti Ogni attività ha la sua Impronta Ecologica. L’alimentazione, per esempio, è responsabile del 25% dell’impatto che ciascuno di noi ha sull’ambiente.

Ogni alimento lascia un’impronta ambientale più o meno grande e “pesante” sul nostro pianeta.

E questo, non solo perché la sua produzione occupa porzioni più o meno estese di territorio, ma anche perché manifattura, distribuzione, cottura e smaltimento dei rifi uti, cioè L’INTERO CICLO DI VITA DI UN ALIMENTO CAUSA IL CONSUMO DI ENERGIA E DI MATERIE PRIME, provocano l’emissione nell’atmosfera di grandi quantità di gas serra, prima tra tutti l’anidride carbonica (CO2).

Ebbene, per riassorbire la CO2 tramite la fotosintesi, la natura ha bisogno di alberi, di foreste. In sintesi: tanto maggiore è la quantità di gas serra immessi nell’atmosfera, tanto più esteso sarà il territorio forestale necessario per riassorbirli.

La chiave per capire l’impatto ambientale dei cibi del nostro pianeta Nel 2009, la Presidenza svedese di turno dell’Unione Europea ha raccomandato che anche nella scelta dei cibi e delle diverse diete alimentari si tenga conto della sostenibilità ambientale, per garantirci un ambiente migliore in cui vivere e crescere i nostri fi gli. Cogliendo prontamente questo stimolo, gli esperti del BCFN, Barilla Center for Food & Nutrition, hanno dunque sviluppato una Piramide Ambientale per raffi gurare l’entità dell’impatto ambientale dei diversi tipi di alimenti, sulla base della loro Impronta Ecologica.

Ogni categoria di alimenti è stata sistemata nella porzione di Piramide Ambientale corrispondente al suo impatto, ossia alla sua Impronta Ecologica.

Maggiore impatto, porzione più larga della Piramide, come nel caso di alcune categorie alimentari delle fi liere animali; impatto minore, porzione più ristretta, sempre più vicina al vertice.

ALIMENTI COME LA FRUTTA, LA VERDURA E LA PASTA SONO STATI COLLOCATI NELLE PORZIONI INFERIORI E PIÙ STRETTE DELLA PIRAMIDE, PERCHÉ LA LORO IMPRONTA ECOLOGICA È MINORE.

http://www.oldwayspt.org/mediterraneandiet

La Piramide alimentare asiatica ha affinità con la Mediterranea

La piramide asiatica è un modello usato per descrivere il regime alimentare delle popolazioni asiatiche. Fu formalizzata per la prima volta nel 1995 a opera di tre importanti organismi dedicati allo studio dell'alimentazione: la Oldways Preservation and Exchange Trust, la Harvard School of Public Health e la World Health Organization (gli stessi che hanno elaborato l'altra famosa piramide, quella mediterranea, 1994), in collaborazione con ricercatori della Cornell University. Tra questi vi era il dottor T. Colin Campbell, responsabile di una ricerca sulle abitudini alimentari cinesi (China Study). La piramide asiatica si basa su tale ricerca, oltre che sui risultati raggiunti in uno studio precedente (Seven Countries Study) che comprendeva anche popolazioni europee e americane. Come tutti i modelli basati su una piramide, ha tutti i limiti intrinseci di tale approccio. Inoltre, in alcuni dettagli è molto lontano dalle consuetudini occidentali (come bere tè o bevande alcoliche prodotte a partire dal riso, sicuramente una pratica in voga in Asia data la notevole produzione delle materie prime).

La disposizione degli alimenti - La piramide asiatica è molto simile a quella mediterranea, in quanto privilegia i carboidrati e penalizza proteine animali e grassi. La carne occupa infatti l'apice della piramide, seguita, procedendo dall'alto verso il basso, dai livelli dei dolci, di uova e pollame, di pesci e latticini e di oli vegetali. Sotto questo livello si trova un livello composito, popolato da frutta, legumi, noci e semi vegetali e verdura. La base della piramide è costituita da riso, prodotti a base di farina impastata (simili alla nostra pasta), pane, miglio, grano e altri cereali integrali. In una versione proposta dai promotori dello stile di vita mediteranneo-asiatico (!), la piramide si appoggia su una base di esercizio fisico giornaliero, anche se tale indicazione non compare in tutte le descrizioni della piramide asiatica.

Le indicazioni per ogni livello della piramide - Fino ai livelli degli oli vegetali gli alimenti si possono consumare giornalmente (senza indicazioni di quantità, anche approssimative). Pesce e derivati del latte sono indicati opzionali giornalmente. Dolci, uova e pollame sono indicati con un consumo settimanale, mentre la carne con un consumo mensile. Bevande - Le bevande previste sono acqua e tè, mentre per le bevande alcoliche si consiglia la "moderazione".

Indicazioni mancanti o parziali - Oltre a mancare qualunque indicazione quantitativa precisa sulle porzioni e sul consumo mensile e settimanale (istruzioni vaghe come "poche volte al mese"), nella piramide non si accenna esplicitamente all'uso dello zucchero e dei condimenti che, nella cucina occidentale, possono costituire un "dettaglio" in grado di far fallire qualsiasi piano alimentare (pensate a chi consuma cibi fritti o ha l'abitudine di aggiungere zucchero appena può!).

Conclusioni - La piramide alimentare asiatica, oltre ad avere tutti i limiti intrinseci dei piani alimentari basati su piramidi, ha la caratteristica di essere pensata per le popolazioni asiatiche, e quindi propone cibi molto distanti dalla nostra cultura oppure non dà indicazioni su cibi e consuetudini radicate nella cucina occidentale. Adattare il modello alimentare asiatico alla nostra realtà è sicuramente riduttivo e inefficace.

Traditional Diets and Oldways' Five Pyramids

The term “traditional diet” describes a pattern of eating and drinking (including foods or groups of foods and drinks) that was commonly followed in a particular culture, country, or part of the world for centuries, or even for thousands of years. Basically, traditional diets align themselves with the "old ways"—they are made up of many of the foods and drinks that our ancestors consumed.

Traditional diets have the following qualities:

They are identified by the foods traditionally grown, raised, produced, and/or cooked in a region or local area.

Their foods are minimally processed and mostly free of chemical preservatives, additives, and chemically-altered fats such as hyrodgenated fats and solvent-extracted oils.

Traditional diets offer "health through heritage" to today's consumers:

They're an excellent way to revitalize, re-learn, and enjoy centuries-old healthy food traditions.

They offer modern-day consumers a cultural model for healthy eating that is usually largely plant-based.

Oldways' five traditional diet pyramids are consumer-friendly pictures of these diets, helping people make wise “at-a-glance” food and drink choices.

The pyramids clearly provide a guide to total diet, including:

1. What foods and drinks are in each diet pyramid. 2. Relative amounts of each food and drink to consume. 3. How often to enjoy each of the foods and drinks.

OLDWAYS' TRADITIONAL DIET PYRAMIDS: VARIETY, PROPORTIONALITY & MODERATION

Oldways has been the principal promoter of the benefits of traditional diets and health through heritage since the early 1990s, most notably with the Traditional Mediterranean Diet Pyramid. In 1992, the US Department of Agriculture released its first Food Guide Pyramid, to help improve Americans' health by offering visual guidelines for eating a balanced diet.

While a visual approach was a strong step in the right direction, many public health authorities (and Oldways) expressed deep concern over several of the original USDA pyramid’s premises, including these:

1. All fats are equal and should be consumed in minimal amounts. 2. All carbohydrates are equal and should be consumed in large amounts. 3. All protein sources are alike. 4. The pyramid's lack of guidance for alcohol intake and exercise recommendation.

At the 1993 International Conference on the Mediterranean Diet in Cambridge, MA., Oldways, the Harvard School of Public Health, and the European Office of the World Health Organization (WHO) introduced the Mediterranean Diet Pyramid as an alternative to the USDA pyramid. The Mediterranean Diet Pyramid differed from the USDA pyramid in these significant ways:

1. It emphasized the importance of types of fat, not just quantity of fat, in dietary guidelines, encouraging consumption of unsaturated fats – "healthy fats" found in fish and in plant sources such as nuts, seeds, avocados, olive oil, and other plant sources – while limiting saturated fats, found mostly in animal products.

2. It differentiated between plant protein (such as that from nuts and legumes) and protein from animal sources, and urged a reduction in consumption of red and processed meat.

3. It added basic guidelines for alcohol consumption, water intake, and physical exercise.

In 1995, Oldways introduced its second pyramid, the Asian Diet Pyramid, at its International Conference on the Diets of Asia in San Francisco. This conference was a collaboration among Oldways; the Cornell-China-Oxford Project on Nutrition, Health and Environment based at Cornell University; and the Harvard School of Public Health. Click here to learn more about the Asian Diet Pyramid. Oldways introduced the Latin American Diet Pyramid in 1996 at the Latin American Diet Conference in El Paso, TX. This conference was a collaboration between Oldways and the Harvard School of Public Health. Click here to learn more about the Latin American Diet Pyramid.

In 1997, Oldways introduced the Vegetarian Diet Pyramid at the International Conference on the Vegetarian Diet in Austin, TX. This conference was organized by Oldways in association with Vegetarian Times magazine and the Chefs Collaborative

Our fifth pyramid, the African Heritage Diet Pyramid, was introduced in late 2011, as a resource for all people of African roots who wish to optimize their health through enjoyment of the traditional foods of Africa and the African Diaspora. This new pyramid honors healthy food traditions from the American South, the Caribbean, and South America, as well as the African continent. Click here to learn more about the African Heritage Diet Pyramid.

All five of these Oldways traditional diet pyramids have been embraced by consumers, educators, dietitians, and scientists alike, and are widely used in courses in schools and colleges, by dietitians and physicians with clients and patients, and in the food and drink industry.

The Science Supporting Traditional Diets and Traditional Diet Pyramids

Modern nutrition and medical science support the healthfulness of these traditional eating patterns. These pyramids reflect:

1. Consistency with patterns of other healthy populations of the world. 2. Availability of data that describes the type of food consumption patterns of the areas at

that time. 3. Convergence of the dietary patterns revealed by these data and current understanding of

optimal nutrition based on worldwide epidemiological studies.

At regular intervals, Oldways and top-level academic and practicing international nutrition experts review the most current nutrition and health literature to ascertain if modifications to the five Oldways diet pyramids are appropriate. For example, the Mediterranean Diet Pyramid was reviewed at a scientific conference in November 2008, and a number of adjustments were agreed upon, based on updated and scientific evidence, and a new Mediterranean pyramid was released in April of 2009. An updated version of the Latin American Diet Pyramid followed in September of 2009, and new versions of all pyramids will continue to follow as new evidence comes to light.

To read about the expansive research supporting traditional diets for better health, please visit our Mediterranean Diet studies page and our African Heritage Diet studies page.

To learn more about how to adopt the “old ways” of eating traditionally and healthfully, click here.

The Mediterranean Diet Pyramid Oldways, the Harvard School of Public Health, and the European Office of the World Health Organization introduced the classic Mediterranean Diet in 1993 at a conference in Cambridge, MA, along with a Mediterranean Diet Pyramid graphic to represent it visually.

This pyramid continues to be a well-known guide to what is now universally recognized as the “gold standard” eating pattern that promotes lifelong good health. It has been widely used for years by consumers, educators, and health professionals alike to implement healthier eating habits.

The pyramid was created using the most current nutrition research to represent a healthy, traditional Mediterranean diet. It was based on the dietary traditions of Crete, Greece and southern Italy circa 1960 at a time when the rates of chronic disease among populations there were among the lowest in the world, and adult life expectancy was among the highest even though medical services were limited.

The key to this longevity is a diet that successfully resisted the last 50 years of “modernizing” foods and drinks in industrialized countries. These modern trends led to more meat (mostly beef) and other animal products, fewer fresh fruits and vegetables, and more processed convenience foods. Ironically, this diet of “prosperity” was responsible for burgeoning rates of heart disease, obesity, diabetes, and other chronic diseases.

The “poor” diet of the people of the southern Mediterranean, consisting mainly of fruits and vegetables, beans and nuts, healthy grains, fish, olive oil, small amounts of dairy, and red wine, proved to be much more likely to lead to lifelong good health.

Other vital elements of the Mediterranean Diet are daily exercise, sharing meals with others, and fostering a deep appreciation for the pleasures of eating healthy and delicious foods.

The Eating Pattern of The Mediterranean Diet Pyramid

Dietary data from the parts of the Mediterranean region that in the recent past enjoyed the lowest recorded rates of chronic diseases and the highest adult life expectancy are characterized by a pattern similar to the one illustrated in the list below. The healthfulness of this pattern is corroborated by more than 50 years of epidemiological and experimental nutrition research. The frequency and amounts suggested are in most cases intentionally nonspecific, since variation was considerable. The historical pattern includes the following (several parenthetical notes add a contemporary public health perspective):

An abundance of food from plant sources, including fruits and vegetables, potatoes, breads and grains, beans, nuts, and seeds.

Emphasis on a variety of minimally processed and, wherever possible, seasonally fresh and locally grown foods (which often maximizes the health-promoting micronutrient and antioxidant content of these foods).

Olive oil as the principal fat, replacing other fats and oils (including butter and margarine). Total fat ranging from less than 25 percent to over 35 percent of energy, with saturated fat

no more than 7 to 8 percent of energy (calories). Daily consumption of low to moderate amounts of cheese and yogurt (low-fat and non-fat

versions may be preferable). Twice-weekly consumption of low to moderate amounts of fish and poultry (recent

research suggests that fish be somewhat favored over poultry); up to 7 eggs per week (including those used in cooking and baking).

Fresh fruit as the typical daily dessert; sweets with a significant amount of sugar (often as honey) and saturated fat consumed not more than a few times per week.

Red meat a few times per month (recent research suggests that if red meat is eaten, its consumption should be limited to a maximum of 12 to 16 ounces [340 to 450 grams] per month; where the flavor is acceptable, lean versions may be preferable).

Regular physical activity at a level which promotes a healthy weight, fitness and well-being. Moderate consumption of wine, normally with meals; about one to two glasses per day for

men and one glass per day for women. From a contemporary public health perspective, wine should be considered optional and avoided when consumption would put the individual or others at risk.

Updating the Mediterranean Diet Pyramid During the 15th Anniversary Mediterranean Diet Conference in November 2008, several major updates were made to the Classic Mediterranean Diet Pyramid by the Scientific Advisory Board. These changes focused on gathering plant foods (fruits, vegetables, grains, nuts, legumes, seeds, olives and olive oil) in a single group to visually emphasize their health benefits. The scientific committee made this change to draw attention to the key role of these delicious and healthy plant foods in this health-promoting eating pattern.

The Oldways Asian Diet Pyramid This pyramid, the second in the series of traditional diet pyramids, was developed by Oldways in conjunction with the Cornell-China-Oxford Project on Nutrition, Health and Environment, and the Harvard School of Public Health. It was released at the International Conference on the Diets of Asia in San Francisco in 1995.

The Asian Diet Pyramid illustrates the Traditional Asian Diet. Like the Mediterranean Diet Pyramid, this pyramid was developed as a model for healthy eating because of the historical low incidence of chronic diseases in a specific region – in this case, in Asian countries. The traditional diet in many Asian countries also is often closely tied to both religious practices and long-standing customs, and the record of these eating habits is an excellent source of information and culinary inspiration.

The Asian Diet’s geographical base is very broad. It includes (but is not limited to) Bangladesh, Cambodia, China, India, Indonesian, Japan, Laos, Malaysia, Mongolia, Myanmar, Nepal, North Korea, South Korea, Malaysia, Philippines, Singapore, Taiwan, Thailand, and Vietnam.

Although each Asian country and region has its distinct flavors and cooking styles, almost all share one food in common—rice, which is prepared and eaten somewhat differently from country to country. But as the staple food central to survival, especially during times of famine, rice has acquired an almost sacred status in Asian societies, and it is served in many ways. It is a significant part of each meal of the day; incorporated as a main ingredient in confections such as candy and cakes; fermented to make wine (Japanese sake) or beer; and traditionally offered to the gods to ensure a good harvest.

Other unifying characteristics of the traditional Asian diet are high consumption of plant foods, including vegetables, fruits, beans, legumes, nuts, and vegetable oil. Some regional variations of commonly eaten foods include dairy (in India) in the form of paneer, ghee, and lassi (see list below), and fish and seafood in the island nations or countries that have extensive coastlines.

The Oldways Latin American Diet Pyramid The Latin American Diet Pyramid is third in the series of traditional diet pyramids developed by Oldways. It was originally released at the Latin American Diet Conference in El Paso, Texas in 1996.

This Latin American Diet Pyramid illustrates for today’s consumers how to eat the healthy and traditional Latin American Diet. It is an educational guide which promotes a diet of richly flavorful, affordable, and easy-to-prepare foods, and reflects the great range of culinary traditions, foods, and flavors of this vast area.

Variations of the Latin American diet have traditionally existed in the parts of Latin America where maize (corn), potatoes, peanuts, and beans are grown, including modern-day Mexico, and the other countries in Central and South America. This eating pattern is a blend of the broad traditional diets of three cultures: the indigenous people (Aztecs, Incas, and Maya, and other Native Americans); the Spanish, who arrived in the 1500s; and the Africans, who originally came as slaves.

In September 2009, Oldways released the redesigned Latin American Diet Pyramid, illustrated by artist George Middleton. Like the Mediterranean Diet Pyramid, this pyramid emphasizes eating more fruits and vegetables, eating fish at least two times per week, enjoying meals with family and friends, and engaging physical activity every day.

The Oldways Vegetarian Diet Pyramid The Vegetarian Diet Pyramid is the fourth diet pyramid released by Oldways and the Harvard School of Public Health. It was presented at the 1997 International Conference on Vegetarian Diets held in Austin, Texas. This pyramid is a guide to a healthy, traditional vegetarian eating pattern, which includes dairy and eggs. Many variations of vegetarian diets have existed in different cultures throughout history, and the Traditional Vegetarian Diet illustrated in this pyramid reflects the vast variety of delicious, healthy foods that fit into this eating pattern.

A plant-based diet can be an excellent source of all the necessary nutrients (protein, fats, carbohydrates, vitamins, minerals, and all nine essential amino acids) for optimal health, particularly when a wide variety of foods are eaten each day. Some vegetarians (especially vegans) may need to add supplements to ensure that they are getting all the essential nutrients they require.

Agricultural sustainability is a positive aspect of vegetarian diets. The industrial food production system, heavily focused on meat production (beef, pork, sheep, and poultry, etc.), is not sustainable. Plant crops (including grains, beans, vegetables) require fewer natural resources such as fuel, water, and land area than do livestock and poultry, making them more sustainable.

The African Heritage Diet Pyramid Oldways has created the African Heritage Diet Pyramid with the help and knowledge of experts in African American and African Diasporan history, cuisine, nutrition, and public health. This healthy eating model was designed specifically for African Americans, and African descendant populations everywhere, to introduce them to their Healthy Heritage. It can also be used by anyone wanting to use heritage as a guide to eating well. The Pyramid celebrates the individual foods and the traditional healthy eating patterns of African Heritage, with roots in America, Africa, the Caribbean, or South America.

The foods of African Heritage contain lots to be celebrated, and they begin with the main ingredient of African American cooking today—flavor! Heaps of herbs, spices, and savory sauces jazz up simple, healthful vegetable-focused meals, showing us that “healthy eating” also means great taste. Traditional African Heritage meals are based on an abundance of colorful fruits and vegetables, especially leafy greens; tubers like sweet potatoes; beans of all kinds; nuts and peanuts; rice, flatbreads and other grain foods, especially whole grains; healthy oils; homemade sauces and marinades of herbs and spices; fish, eggs, poultry and yogurt; and minimal consumption of meat and sweets.

The African Heritage Pyramid also promotes uplifting activities for the body, mind, and soul. Many things are nourishing and healthy, including exercise, favorite pastimes, and relationships. Traditionally, people put their bodies to hard work all day, outside or in the kitchen or just walking to where they needed to go. Devoting time to family and community gatherings have been long-time traditions throughout the African Heritage cultures. Music has been a key ingredient throughout the regions, too—both enjoying music and making it. Sleep and sunlight are important factors for recharging, especially when accompanied by exercise. Activate your body, mind, and heart each day to keep your body working at its best.

The African Heritage Pyramid is a guide to the healthy traditional diets of African American ancestors. Base your meals mostly on a variety of foods nearest the base of the pyramid.

Go For Greens. Greens like spinach, collards, mustards and turnip greens are a big part of African heritage cuisine; they help keep your blood, liver, and kidneys in top health. Cook them lightly to retain all of their extraordinary nutrients!

Every day, enjoy vegetables, fruits, mostly whole grains and cereals, beans, herbs and spices, peanuts and nuts, and healthy tubers like sweet potatoes. These are the core African Heritage foods to shop for, prepare, and eat most often.

Tuna, mackerel, and salmon are rich in heart-healthy omega-3 fatty acids. Sardines and other small, bony fish are rich sources of calcium and vitamin D. Enjoy them grilled, broiled, or lightly pan cooked in water and a tiny bit of healthy oil.

Use small amounts of healthy oils, like sesame or olive oil for dressings, and canola, red palm oil, or extra virgin coconut oil for cooking.

Eat eggs, poultry and other meats moderately, in small portions, or use as garnishes for other dishes.

Consume dairy in small portions, and if you are lactose intolerant, enjoy other calcium-rich foods like greens, beans, and almonds.

Sweets, at the top of the pyramid, are foods to eat less often, limiting them to once a week or at special meals.

Drink plenty of water throughout the day. If you drink alcohol, limit it to one glass per day for women, two for men.

Setting Up Your African Heritage Kitchen Give your kitchen a healthy uplift by adding delicious staples of the African Heritage Diet. It’s not necessary to have everything on this list to be healthy. Use it to help you keep a variety of items on hand so you can always make a healthy meal:

In the Pantry

Beans (low-sodium canned or dried): Black eyed peas, kidney beans, pigeon peas, fava or broad beans, butter beans, black beans, chickpeas and lentils

Whole Grains & Flour: Barley, millet, oats, sorghum, brown rice, wild rice, cornmeal, teff and whole-grain flours

Breads: Flatbreads and other breads (mostly whole grain)

Light Coconut Milk (canned)

Canned Seafood: Dried shrimp, saltfish, anchovies, clams, salmon, sardines, tuna

Cereals: Oatmeal, plus other hot or cold cereals using rice, Kamut®, corn, and other whole grains. The best choices list the first ingredient as “whole grain.”

Preserves & Pickles: Jams and pickled fruits, like mango, and vegetables

Garlic & Onions: Keep a garlic bulb or two within easy reach. Red, yellow & Vidalia onions keep best in a cool, dark pantry.

Coffee & Tea (for iced or hot)

Herbs & Spices: Cinnamon, cloves, coriander, crushed red pepper, cumin, curry powder, dill, garlic powder, ginger, oregano, paprika, rosemary, saffron, sage, thyme, turmeric, dried peppers, or blends like Caribbean seasonings.

Low-Sodium Soups & Stocks: Lentil, Vegetable, Tomato, Potato & Leek, Red Bean & Rice

Nuts: Peanuts, cashews, pecans, brazil nuts, almonds

Honey, Molasses, &/or Brown Sugar Oil: Red palm oil, extra-virgin olive oil, sesame oil, peanut oil, coconut oil

Pastas: Whole wheat couscous and pastas; rice, quinoa and corn pastas and macaroni are

also available.

Tubers & Plantains: Sweet potatoes, yams, yucca, cassava, breadfruit, potatoes

Seeds: Sesame, pumpkin, sunflower seeds

Tomatoes: Canned, paste, sauce

On The Counter or Your Table

Fresh Fruit: Select favorites from the African Heritage fruit list, including: avocados, apricots, cherries, grapefruit, lemons, limes, oranges, melons, bananas, mangos, apples, peaches, or papayas. These fruits keep best at room temperature.

Squashes & Tomatoes: Squashes are healthy and filling, and best stored at room temperature too (like butternut squash and pumpkin), as are tomatoes.

In The Refrigerator

Certain Fruits (berries, watermelon) Hot Sauce and Salsa Hummus Pickles Eggs Vegetables Cooking Greens and Salad Greens Fresh Herbs Dried Herbs and Spices Natural Peanut or Almond Butter Fresh Seafood Yogurt Milk (soy, rice or lactose-free milk are available alternatives) Water and Sparkling Water Leftovers!

In The Freezer

Frozen Fruit Frozen Poultry Frozen Seafood Frozen Beans & Peas Frozen Vegetables

Nutritional Studies: Traditional Diets Are Healthier A growing body of research shows that people of African heritage eating traditional foods are healthier than those who adopt a typical Western diet. We've listed a sampling of this research below, categorized by issues.

► BLOOD PRESSURE AND CARDIOVASCULAR HEALTH

Patterns of High Blood Pressure and High Sodium Intake in the African Diaspora High sodium intake is associated with higher blood pressure. This study, from Loyola University in Chicago, examined 2,704 individuals from Nigeria, Jamaica, and the United States, with evaluated blood pressure and sodium levels. The individuals’ ages ranged from 31-48 and 55% were women. Sodium levels decreased from West to East: highest in the U.S., mid-range in Jamaica, and lowest in Nigeria where we find little added sodium in the foods. High blood pressure follows the same pattern: highest in the U.S., mid-range in Jamaica, and lowest in Nigeria. The standard American diet, containing foods higher in sodium, is associated with a higher risk of abnormal blood pressure than traditional diets. Journal of Human Hypertension, 2011 May 19. Tayo et al.

The Diets and Heart Health of Older South Africans A study at the University of Cape Town’s Gerontology Centre examined the diets and heart disease risk of older colored (mixed descent) South Africans. A random sample of 200 subjects aged 65 years and above in Cape Town was interviewed to obtain nutrition and life-style data, and blood samples were taken to examine markers for heart disease risk. Blood pressure was also measured according to the guidelines of the American Heart Association. Caloric intake, on average, was low, as was total fat intake. Heart disease risk was low-to-moderate, but high blood pressure was common. This population has lowered their consumption of fruit and vegetables, resulting in a low fiber intake -- very different from Africa’s traditional fiber-loaded diets. The survey findings indicate a need to encourage increased physical activity levels and an increased consumption of foods including vegetables, fruit, and whole grain cereals in this population. East African Medical Journal. 1997 Aug;74(8):478-86. Charlton et al.

New Rates of High Blood Pressure in West Africa Rates of high blood pressure are rising in West Africa. Researchers at Johns Hopkins University sampled 598 participants (aged 45+ years) in southwest Nigeria (190 rural men and women, 205 urban poor men and women, and 203 retired urban railway workmen). Overall, the average blood pressure of all of these groups was low relative to westernized societies, like the U.S or Britain, and both men and women in these groups were remarkably lean. Hypertension occurrence increased across the gradient from rural farmers (14%) to urban poor (25%) to urban railway workers (29%). Sodium levels were also highest among the urban residents. These findings demonstrate that as communities become urbanized and adopt a more Western diet, hypertension rates rise. These results also provide support for recommendations for prevention in West Africa and show that rural lifestyle and diets can provide a benchmark against which to compare populations in the African diaspora. American Journal of Epidemiology. 1996 Jun 15;143(12):1203-18. Kaufman et al.

► CANCER

Patterns of Meat Intake and Risk of Prostate Cancer Among African-Americans Given the higher risk of prostate cancer in African Americans, scientists at the National Cancer Institute investigated the impact of diet on prostate disease, looking specifically at the relationship between type of meat intake and prostate cancer risk among African-American men. Researchers analyzed data from 1,089 African-American prostate cancer patients, aged 50-71 years. While white meats were not associated with prostate cancer, red meats cooked at high temperatures (examples: steaks, hamburgers, bacon) were positively associated with prostate cancer risk among African-American men. Cancer Causes & Control. 2011 Oct 5. Major et al.

► OBESITY

Obesity in Nigeria: Current Trends and Management Nigeria is facing an increasing prevalence of obesity, with a particularly strong occurrence in populations with hypertension and diabetes. A Nigerian study of these increases says that the rise of obesity rates can easily be attributed to rapid unplanned urbanization, change from local dietary pattern to western style diet which is driven by the proliferation of fast food outlets in major cities across the country. This study makes that connection. Nigerian Medical Practitioner Vol. 54 No 1, 2008 (11-5). Akpa et al. Obesity and Chronic Disease Rates in Botswana Hospital Workers In this study, a group of hospital workers underwent physical examinations to measure weight, blood pressure and cholesterol, all of which are high when a person has metabolic syndrome. The workers were divided into age and gender groups. The youngest group (ages 35-54 years) was the most affected by metabolic syndrome, whereas the elderly -- who are expected to have the greater risk of hypertension and abnormal cholesterol -- were the least affected by these diseases. One reason for this finding is that the population of Botswana is changing from its traditional lifestyle to more modern, less healthy habits, and younger people are more likely to adopt these changes. In contrast, older people, who are less inclined to change their habits, reflected a higher state of health. South African Medical Journal, May 2009, Vol. 99, No. 5. Garrido et al.

► DIET QUALITY

Eating Patterns and Diet Quality Among Haitians of Montreal, Canada People’s eating patterns are greatly influenced by where they live. This study examined the eating patterns of 181 adult Haitians living in Montreal to measure the quality of their diets, as they transitioned from traditional Haitian lifestyles to a more North American way of life. Diet quality was broken down into a categorical spectrum, spanning from “Traditional” to “Western.” The researchers found that people who ate a “Traditional” diet, which was lowest in cholesterol and total fat, tended to be older and to have lived in Montreal for the shortest periods of time. The longer a person had lived in Montreal, the more “Western” their diet became, exceeding the recommended limits of total fat and cholesterol intake. Overall diet quality was significantly healthier in the “Traditional” diets than the “Western” type. The study concluded that it is important to encourage youth to retain their healthy traditional food cultures no matter where they live. Public Health Nutrition, May 2007. Désilets et al.

Nutritional Consequences of the African Diaspora Africans carried their foods and dietary customs into diaspora throughout the Americas as a result of the European slave trade. Their descendants represent populations at different stages of a nutrition transition. West Africans are more often in the early stage, where there are many challenges and conditions like undernutrition and nutrient deficiencies. Many Caribbean populations represent the middle stages, with undernutrition and obesity co-existing. African Americans and black populations in the United Kingdom suffer the worst, from the consequences of caloric excess and diets high in fat and animal products. Obesity, diabetes, high blood pressure, coronary heart disease, and certain cancers are prevalent in the African-American and Afro-British populations, and they are beginning to emerge in populations that never before faced these diseases, as diets become more Western. Annual Review of Nutrition, 2001;21:47-71. Luke et al.

Diets of the Urban African Population of the Cape Peninsula, South Africa Nurses in Cape Peninsula, South Africa, interviewed 983 adult African men and women aged 15-64 years, as part of a larger study on the high-risk nature of heart disease in this population. The interviewees met all of the dietary recommendations for carbohydrates, fats, and proteins, but their diets were low in fiber, vitamins and minerals -- indicating a nutritionally depleted diet. Comparisons with rural African populations have revealed that the dietary intake of this urbanising study population represents a transitional phase towards a progressively Western diet, which produces higher rates of heart disease. The Central African Journal of Medicine. 1993 Dec;39(12):238-47. Bourne et al.

The Diet Quality of Rural Older Adults in the American South Ths study at the University of North Carolina compared the diet quality of multiethnic older adults in the southern United States. Data were collected from 635 older adults through home visits and given scores (1-100) using the Healthy Eating Index (HEI) to guage quality. The average total HEI score was 61.9/100 with fewer than 2% meeting the recommended minimum of 80/100. After controlling for age, sex, marital status, poverty status, and education, African Americans had higher total HEI-2005 scores compared to American Indians and non-Hispanic whites. African Americans ate the most fruit, beans, and meat; African Americans and American Indians consumed the most whole grains; non-Hispanic whites consumed the most milk; and, American Indians consumed energy from solid fat, alcohol, and added sugars most often. The overall diet quality of these rural elders was not adequate as determined by the HEI; however, intakes of dark green and orange vegetables were adequate, and many participants were in compliance with the added fat and sugar guidelines. Journal of the American Dietetic Association. 2009 Dec;109(12):2063-7. Savoca et al.

A Motivational Intervention in Black Churches: Results of the Eat for Life Trial This study at Emory University reported on Eat for Life, a health intervention initiative to increase fruit and vegetable consumption among African Americans. Fourteen black churches were randomly assigned to give various levels of intervention and support to participants. One group received a one-time motivational health counseling call, while another group received a series of health counseling calls, enjoying ongoing motivational support. In a follow-up after 1 year, fruit and vegetable intake was assessed by three food frequency questionnaires. Change in fruit and vegetable intake was significantly greater in the group that received several counseling calls than in the group that received only one. Ongoing counseling support appears to be an effective strategy for helping people change the way they eat, and Black churches are an excellent setting to provide and evaluate health promotion programs. American Journal of Public Health. October 2001, Vol 91, No. 10: 1686-1693. Resnicow et al.