Healthy Eating Guidelines: Tips From Around the World
All over the world countries develop what is known as “Food Based Dietary Guidelines (FBDG).”
By definition “Food-based dietary guidelines (FBDG) are simple messages on healthy eating, aimed at the general public. They give an indication of what a person should be eating in terms of foods rather than nutrients (because most people think in terms of food, not nutrition), and provide a basic framework to use when planning meals or daily menus.” (1)
The FBDG take into account the prevailing nutrient gaps and current public health problems. The primary public health concerns are diet and lifestyle related to non-communicable (a medical condition or disease that is non-infectious or non-transmissible) conditions such as obesity, heart disease, diabetes and cancer (2).
Nutritional guidelines help people stay within calorie needs, choose nutritious food, make smart food choice from each group and achieve balance between food intake and physical activity as well.
Many people have abandoned the FBDG and have opted for low-carbohydrate or high protein diets. Over the past 20 years many of the fad diets have advocated this way of eating. They promise you rapid weight loss without much effort. Typically these diets do not work over the long term and just put you on the diet cycle. Sadly, you will often start each diet cycle heavier than the previous one.
Let’s take a look at few of these FBDG around the world and see what the medical community and scientist recommend. Years and decades of research go into development of these plans.
US-MyPlate:
In America the FBDG are update every 5 years. The USDA introduced “MyPlate” in 2015. Before this the US had 19 years of a pyramid base guideline, the Food Guide Pyramid (1992–2005), and MyPyramid (2005–2013).
MyPlate is divided into sections of approximately 30 percent grains, 40 percent vegetables, 10 percent fruits and 20 percent protein, accompanied by a smaller circle representing dairy, such as a glass of milk or a yogurt cup.
MyPlate was seen as an improvement to the pyramid. It is simpler and easier to understand. However, some critics say it is too simple. It does not recognize fats or water as key nutrients. Nor does it distinguish between healthy and unhealthy proteins or good and bad fats.
In response to MyPlate, The Harvard School of Public Health (HSPH) released their own adjusted and more detailed version, called the Harvard Healthy Eating Plate.
HARVARD-HEALTHY EATING PLATE:
The first thing to notice is that half the plate is still fruits and vegetables. However, you notice water and fats are now emphasized, as they should be. The icon also makes a clear distinction within the food groups as to what to include, what to limit and what to avoid.
You see avoid trans fat, sugar drinks, and processed meats (like cold cuts and bacon). All of which are linked to non-communicable conditions like heart disease, diabetes, cancer and obesity.
You see a distinction between nutrient dense whole grains and low nutrient refined grains. It encourages healthy fats like olive and canola oil and it reminds you that staying active is part of a healthy lifestyle.
What you do not see in either plan are serving amounts. The theory behind this is that everyone is different and calories and serving amounts vary on age, gender, body size, and level of activity. Across the globe every country does it a little different.
JAPAN- TOY TOP (Inverted pyramid):
Japan used a toy top. It is like an inverted pyramid. At the top you will see that having an active lifestyle is very important along with drinking water. Completely different from the American MyPlate that doesn’t include physical activity or water.
The base of the pyramid is made up of grains such as rice, bread, noodles and pasta. In order to build a strong base for the pyramid, the recommendation is to eat 5 to 7 servings of these types of grains each day. Again, different from the US MyPlate that puts more emphasis on vegetables and fruit.
Japan puts vegetables on the second level and recommends 5-6 servings a day. Then next in level are your meats and fish at 3 to 5 servings daily. These three groups should represent the bulk of your diet.
Fruit and milk come in as complements to your diet. The traditional Japanese meal is rice, vegetables and miso (fermented soy bean paste) soup and fruit is often eaten as desert (3).
Japan has one of the lowest rates of obesity in the world (3.6%) and the United States has one of the highest (33%). Two factors are attributed to Japan’s lower obesity rate. Japanese people consume about 238 fewer calories per a day than Americans.
They are also more active than Americans not because they engage in planned regular physical activity but because they simply walk more a part of their daily life.
In Japan the average steps/day a person takes is about 7,421 opposed to the average 4,000 steps/day taken by Americas. On average 2,000 steps is a mile, so people in Japan are walking 3.72 miles/day to our 2 miles/day. In Japan even men 50-69 walked 7,785 steps daily, and only over age 70 and above did it decline to 4,787 steps, somewhat less than 2 1/2 miles (4).
Do you know how many steps you take per a day? If you want to start, here are 4 free applications that you can download to your phone. It really comes in handy and is great for establishing a base line.
AUSTRALIA:
In 2015, Nutrition Australia launched their new Pyramid “Healthy Eating Pyramid” with a fresh look and targeted health messages.
The foundation layers include the three plant-based food groups:
vegetables and legumes
fruits
grains
Nutrition Australia states that, “These layers make up the largest portion of the Pyramid because plant foods should make up the largest portion of our diet – around 70% of what we eat!”
When it comes to grains the message is clear. Choose mostly whole grains (such as brown rice, and oats), and wholegrain/high fiber varieties of bread, pasta, and cereal foods (over highly processed, refined varieties).
As you move into the third level or your protein section you will find more plant based recommendations. Typically the protein section has been dominated by animal products, like red meat, poultry, dairy and fish. Australia includes tofu, nuts and legumes in this level as well.
The top layer refers to healthy fats or your plant based fats like olive and canola oil as well as avocados, nuts or seeds. You do not see dietary fat sources from animal products, like butter.
On the outskirts of the pyramid you find additional messages. Drink plenty of water, use spices and herbs and limit added sugar and salt.
In many ways it is similar to MyPlate with emphasis on vegetables and fruit, but you can’t miss the strong plant base message. It takes a strong stand on fats as well and excludes saturated fats.
Australia is has a high rate of obesity or 25%, but still lower than America at 33% (5).
SWIZZERLAND:
Switzerland really changes things up in their food pyramid. They put fluids as their biggest level at the bottom. They recommend drinking one to two liters of liquid per day, preferably in the form of water or herb teas.
The Swiss Society for Nutrition (SSN) says, “All foods have a place in the food pyramid and hence on the menu: it all depends on the quantities.” Foods in the lower levels of the pyramid should be eaten in greater quantities, while those in the upper levels should be consumed in moderation (6).
Switzerland does not make any distinction between good or bad fats, unlike many FBDG including the US. They do not feel there is a stong link between saturated fat and cardiovascular disease. The Swiss food pyramid group says, “That vast majority of published studies in the past fifty years have shown no adverse effects of saturated fats.” There is evidence that saturated fat is not as harmful as once thought, but it still can elevate levels of LDL (bad) cholesterol.
The emphasis is on having a varied diet, moderation with pleasure (the inclusion of sweets at the top), in sufficient amounts, and remembering the “5 colors." (7)
Physical activity has a strong presence as well when compared to other countries. The pyramid clearly shows physical activity is part of a healthy lifestyle. No wonder they have one of lower obesity rates.
Switzerland has an obesity rate of 8.2%, lower than America at 33.9% (9).
The strongest message across globe is plant base sources should make up the majority of your diet. Fruits and vegetables, which are carbohydrates and plant based foods, should make up at least 50% of your diet.
Grains are your other plant based food source and are your complex carbohydrates. With the exception of Japan, grains should make up about 25% of your diet. Every country has emphasized the nutrient dense whole grains over to the processed refined grains. The difference in grains was talked about in “Carbohydrates-What, Why and How: One of the Essential Nutrients for Good Health (#2 in series)”
The remaining 25% is your protein sources. In the past animal based sources like meat, egg, dairy, poultry and fish filled this group. Not any more, you are seeing foods like legumes and tofu being recommended as good protein source too.
You will need to combine plant based protein sources with grain to make it a complete protein. That was cover in "Protein-What, Why and How: One of the 7 Essential Nutrients for Good Health (#1 in series).”
Water or teas along with physical activity are highly suggested, especially from the countries with lowest obesity levels, Japan and Switzerland.
Do you think you would gain weight by eating more fruits and vegetables, drinking more water or getting more physical activity? You should be saying, “No way no how.”
The message around the globe is to eat “real” food opposed to processed foods, practice moderation and increase consumption of fruits and vegetables. A simple message, but implementing it may be a challenge for many. Small changes over time will get you where you want to be. And remember these are guidelines-everyone is different.
Next week you will learn about glycemic index and blood sugar levels.
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