Diete alimentari nel mondo

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.
2.
3.
4.
All fats are equal and should be consumed in minimal amounts.
All carbohydrates are equal and should be consumed in large amounts.
All protein sources are alike.
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):

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



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

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-ChinaOxford 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 longtime 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 calciumrich 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
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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

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Frozen
Frozen
Frozen
Frozen
Frozen
Fruit
Poultry
Seafood
Beans & Peas
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.