Madeleine Hull
There are many different diets around the world, and they vary depending on the region and culture. For example, the Mediterranean diet, which is considered one of the healthiest diets due to its abundance of fruits, vegetables, whole grains, legumes, lean protein, olive oil, nuts, and seeds, is very different from the traditional Eastern European diet, which includes a lot of bread, grains, potatoes, and lard. While the Mediterranean diet has been linked to a reduced risk of heart disease and certain types of cancer, the Eastern European diet has been associated with higher mortality rates and an increased risk of cardiovascular disease and cancer. In addition to these diets, there are also Western diets, which are often characterized by a high consumption of animal source foods, oils, fats, and sweeteners. The term diet can also refer to specific eating patterns or plans that people follow for health or weight loss reasons, such as the Mediterranean diet, which is recommended by healthcare providers to reduce the risk of heart disease.
| Characteristics | Values |
|---|---|
| Eastern European diet | Bread and grain products, potatoes, legumes, storable vegetables, preserved fruits and vegetables, dairy products, eggs, poultry, processed meat products, and lard for cooking |
| Cardiovascular disease (CVD) and cancer mortality rates in Eastern Europe | Among the highest in the world |
| Mediterranean diet | Fruits, vegetables, whole grains, legumes, lean protein, olive oil, nuts, and seeds |
| Mediterranean countries | 21 countries and two territories that have coastlines on the Mediterranean Sea |
| Eastern Mediterranean and Middle Eastern countries' FBDGs | Separating vegetables from animal sources in designating protein-rich foods and preferring vegetable foods |
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What You'll Learn
- Mediterranean diet: abundant in fruits, vegetables, whole grains, legumes, lean protein, olive oil, nuts, and seeds
- Eastern European diet: includes bread, grain products, potatoes, legumes, preserved fruits and vegetables, and dairy products
- Western diet: characterised by high consumption of animal source foods, oils, fats, and sweeteners
- Middle Eastern diet: focuses on food safety, hygiene, and consumption of iron-, calcium-, and vitamin D-rich foods
- Dietary patterns: eating habits vary across different cultures, with differences in the way people eat, cook, and serve food
Mediterranean diet: abundant in fruits, vegetables, whole grains, legumes, lean protein, olive oil, nuts, and seeds
The Mediterranean diet is based on the traditional foods of countries bordering the Mediterranean Sea, including France, Spain, Greece, Italy, and many others. It is abundant in fruits, vegetables, whole grains, legumes, lean protein, olive oil, nuts, and seeds. This diet is considered one of the healthiest ways of eating and has been associated with a lower risk of many chronic conditions compared to a standard American diet.
The Mediterranean diet emphasizes plant-based foods and healthy fats while allowing for versatility and creativity. It includes regular use of olive oil, with at least one tablespoon and no more than four tablespoons per day. It also incorporates fruits and vegetables into every meal, with three servings of fruit and three-plus servings of vegetables per day. For legumes and nuts, it is recommended to have three servings per week. Whole grains and starchy vegetables should be consumed with three to six servings per day.
When eating out, those following the Mediterranean diet can choose fish or seafood as their main dish and ask for grilled foods instead of fried. They can also request their food to be cooked in extra virgin olive oil and choose whole grain bread with olive oil instead of butter. Vegetables can be added to the order as a side dish.
The Mediterranean diet has been shown to provide various health benefits, including helping to stabilize blood sugar levels, improve mood and memory, reduce the risk of heart disease, and play a role in fertility and healthy pregnancy outcomes. It has also been associated with a reduced risk of certain types of cancer and improved brain health.
The Mediterranean diet is not just a short-term diet but a long-term lifestyle that focuses on whole foods and healthy fats. It is adaptable, easy to stick to, and provides a balance of nutrients.
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Eastern European diet: includes bread, grain products, potatoes, legumes, preserved fruits and vegetables, and dairy products
The Eastern European diet, as defined by the HAPIEE study, includes nine food groups that were regularly consumed by rural communities in the 1950s and early 1960s. These are:
- Bread and grain products: The grains include wheat, rye, and barley, which are used to make bread, dumplings, and porridge.
- Potatoes: These are used in many dishes, including potato pancakes (latkes) and pierogi or varenyky (Ukrainian dumplings with various fillings).
- Legumes
- Storable vegetables: Potatoes and vegetables are often consumed with added salt, which can increase the risk of cardiovascular disease (CVD).
- Preserved fruits and vegetables: These have been associated with a reduced risk of all-cause, CVD, and cancer mortality.
- Dairy products and eggs: Dairy products in Eastern Europe often have high fat content, such as sour cream, which may contribute to the increased CVD risk. Other dairy products include cheese and yogurt.
- Poultry
- Processed meat products
- Lard for cooking: This has been linked to a higher risk of all-cause, CVD, and cancer mortality.
The Eastern European diet has been associated with higher mortality rates, particularly from CVD and cancer. However, it's important to note that the eating habits of rural communities in Eastern Europe have evolved since the mid-1960s due to factors like the introduction of modern household devices and the growth of village shops.
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Western diet: characterised by high consumption of animal source foods, oils, fats, and sweeteners
The Western diet is a modern dietary pattern characterised by a high intake of animal source foods, oils, fats, and sweeteners. This includes a high consumption of red meat, processed meat, high-sugar drinks, candy, sweets, fried foods, butter, margarine, high-fat dairy, eggs, refined grains, baked goods, and low consumption of fruits and vegetables.
The Western diet is a consequence of the Neolithic Revolution and Industrial Revolutions. The Neolithic Revolution introduced staple foods such as domesticated meats, sugar, alcohol, salt, cereal grains, and dairy products. The modern Western diet emerged after the Industrial Revolution, which brought new methods of food processing, including the addition of cereals, refined sugars, and refined vegetable oils, as well as an increase in the fat content of domesticated meats.
The Western diet has been linked to various health issues and chronic diseases. Studies have shown that it is associated with an increased risk of cardiovascular disease, obesity, type 2 diabetes, and certain cancers. The high intake of saturated and trans fats, found in animal products, processed foods, and baked goods, is a contributing factor to these health issues. Additionally, the Western diet is often characterised by low intake of fruits, vegetables, whole grains, and nuts, which are known to provide health benefits and reduce the risk of certain diseases.
The impact of the Western diet goes beyond individual health. It has also contributed to increasing greenhouse gas emissions due to the large global supply chains involved in food production. The growing demand for exports from agricultural regions in Latin America and Southeast Asia is driving up emissions. Additionally, changing global diets, particularly the increase in meat, refined fats, oils, and sugar consumption, have further intensified these environmental impacts.
It is important to note that the Western diet is not limited to Western countries. In fact, many developing nations, including low and middle-income countries, are rapidly transitioning to Westernised diets. This highlights the global influence and impact of the Western diet on dietary patterns and health outcomes worldwide.
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Middle Eastern diet: focuses on food safety, hygiene, and consumption of iron-, calcium-, and vitamin D-rich foods
The Middle Eastern diet is largely influenced by the region's food-based dietary guidelines (FBDGs), which emphasize certain unique characteristics. Notably, food safety and hygiene are of paramount importance, especially when it comes to street food and drinking water. This focus on hygiene and safety is a critical aspect of the Middle Eastern approach to food.
Another key feature of the Middle Eastern diet is the emphasis on consuming iron-, calcium-, and vitamin D-rich foods. This is partly due to the recognition that vitamin D and calcium deficiencies are prevalent in the region, despite abundant sunshine. Traditional clothing covering most of the body and a lack of vitamin D-rich foods contribute to this issue. As a result, Middle Eastern dietary guidelines often recommend consuming foods fortified with these essential nutrients.
In addition to the focus on iron, calcium, and vitamin D, the Middle Eastern diet also encourages the consumption of plant-based foods, such as grains, legumes, seeds, and nuts. Meat is often replaced with fish, and dairy products like milk are encouraged for their calcium content. The guidelines also suggest limiting salt intake and avoiding overly processed foods, especially those high in cholesterol.
The Middle Eastern FBDGs go beyond nutrition and incorporate recommendations for physical exercise, food preparation, and maternal health. Notably, some countries' guidelines include advice on preventing obesity-related diseases and other diet-related issues such as CVD, hypertension, diabetes, and cancer. These guidelines are tailored to specific populations, including pregnant and breastfeeding women, children, adolescents, and the elderly.
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Dietary patterns: eating habits vary across different cultures, with differences in the way people eat, cook, and serve food
Eating habits vary significantly across different cultures, with differences in the way people eat, cook, and serve food. These differences are influenced by a range of factors, including historical, geographical, and religious factors, as well as individual preferences and beliefs.
For example, the traditional Eastern European diet consists of nine food groups: bread and grain products, potatoes, legumes, storable vegetables, preserved fruits and vegetables, dairy products and eggs, poultry, processed meat products, and lard for cooking. In contrast, the Mediterranean diet, which spans three continents and 21 countries, is abundant in fruits, vegetables, whole grains, legumes, lean protein, olive oil, nuts, and seeds. While red meat, poultry, eggs, and dairy products are an integral part of the traditional Mediterranean diet, wine, often associated with the region, is not consumed in many predominantly Muslim countries.
In addition, cultural considerations in the public health nutrition sphere require changing beliefs, values, and attitudes towards healthy eating patterns. For instance, clinicians, registered dietitians, and physicians must understand patient-specific cultures and their relationship to nutrition to provide culturally sensitive nutrition education. This is especially important when dealing with high-protein foods, as different cultures have different commonly consumed protein sources. For example, in Indian culture, meat dishes are usually paired with a grain, such as rice or roti, and served in a curry seasoned with spices. In Middle Eastern cuisine, plant and animal protein sources are commonly prepared with olive oil, rice, eggplant, dates, olives, figs, tomatoes, and various herbs and spices.
Furthermore, cooking and eating homemade traditional foods together as a family is important in some cultures, such as Hispanic culture. Food can also be a source of comfort during stressful or uncertain times, and emotional triggers can lead people to seek support in their favorite dishes. During the early days of 2020, for instance, social media was filled with posts promoting low-calorie, high-protein diets and healthy meal planning. However, as the pandemic progressed, supermarket shoppers began stocking their pantries with once-popular processed foods such as Spam and ramen noodles.
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Frequently asked questions
The traditional Eastern European diet consists of nine food groups: bread and grain products, potatoes, legumes, storable vegetables, preserved fruits and vegetables, dairy products and eggs, poultry, processed meat products, and lard for cooking.
Participants in a study who closely followed the traditional Eastern European diet were at a higher risk of death due to all-cause and cardiovascular disease (CVD), as well as cancer in Poland. This indicates that this diet can contribute to the poor health of populations in Eastern European countries.
The Mediterranean diet is abundant in fruits, vegetables, whole grains, legumes, lean protein, olive oil, nuts, and seeds. It is considered one of the healthiest ways of eating and has been linked to a reduced risk of heart disease, certain types of cancer, and improved fertility and healthy pregnancy outcomes.
The Mediterranean region spans three continents: Europe, Southwest Asia, and Africa. While there are many similarities among the Mediterranean countries, each has its own cuisines and food traditions. Eastern Mediterranean and Middle Eastern countries have developed Food-Based Dietary Guidelines (FBDGs) to address the specific nutritional needs of their populations, focusing on food safety, hygiene, and the consumption of iron-, calcium-, and vitamin D-rich foods.
