For a diet to be considered nutritious, it must contain the a variety of foods to provide adequate vitamin and mineral intake. Vitamins and minerals are needed for every part of the body to function, heal and strengthen. Proper nutrients, such as dietary fiber and antioxidants, are also needed to reduce the occurrence of disease and illnesses.
Low-carb
Low-carb diets restrict the intake of simple carbohydrates and complex carbohydrates. Simple carbohydrates break down in the body and become glucose, just as complex carbohydrates; however, simple carbohydrates break down quickly, causing spikes in insulin and increasing hunger. This can lead to weight gain, which increases the risk of developing type-2 diabetes and heart disease. Complex carbohydrates are allowed in some low-carb diets, although the amounts are also restricted. Complex carbohydrates are fiber based and take longer to break down in the stomach, which makes you feel fuller longer and also works to reduce blood cholesterol. Low-carb diets promote the consumption of fruit, vegetables, lean meats and dairy, which provides important nutrients such as iron, vitamin C, B-complex vitamins and magnesium.
Low-Fat
Low-fat diets may restrict the total fat intake to 20 percent of your daily caloric intake, according to MayoClinic.com. Low-fat diets can be heart healthy if the majority of the fat consumed comes from monounsaturated and polyunsaturated fat sources, such as nuts, fatty fish, flax seed and corn oil. This diet is ideal for a person who needs to cut out fat for health purposes. MayoClinic.com states that although this diet can be used for weight loss, even eating too much food that is low in fat can increase your daily caloric intake, which can contribute to weight gain. Since this diet goes by the basic food standard guidelines, it provides a good amount of fiber, protein, fruit, vegetables and dairy.
Mediterranean Diet
Low in saturated fat and additives, the Mediterranean diet focuses on vitamin, mineral and dietary fiber consumption. Since the base of this diet consists of fruits, vegetables and whole grains, the Mediterranean diet is high in antioxidants, B-vitamins, complex carbohydrates, calcium and iron. All choice of dairy, meat and poultry must be low-fat, lean and skinless and meat consumption is restricted to a few times a month. This diet is based mainly on dietary fiber, which works to lower cholesterol, maintain the digestive system and reduce hunger.
USDA Food Pyramid
The USDA MyPyramid is a basic set of guidelines set to optimize health. The base of the food pyramid contains grains, which are a good source of B-vitamins and dietary fiber. The second and third tier contain vegetables and fruit, which provide antioxidants that are essential to eye, skin, brain, hair, nail and nerve health. The fourth tier contains dairy, which is needed for its high calcium and vitamin D volume. This mineral and vitamin combination is needed to ward off osteoporosis and to strengthen the bones and teeth.
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