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Which Diet is Right for You?

WHICH DIET IS RIGHT FOR YOU? PALEO MEDITERRANEAN VEGAN A VISUAL COMPARISON OF THREE POPULAR DIETS FOOD LIST The essential foods for each diet. FRUIT 2-4 servings/day MEAT -1-2 servings/day FRUIT 3-4 servings/day VEGGIES 4-8 servings/day WHOLE GRAINS 5-8 servings/day POULTRY -3-5 servings/week FISH 2-4 servings/week WHOLE GRAINS 4-6 servings/day FISH 2-3 servings/week VEGGIES 4-6 servings/day PLANT OILS 1-5 servings/day VEGGIES Eat in abundance (avoid starchy vegetables) FRUIT -1-3 servings/day LOW-FAT DAIRY 1-3 servings/day HEALTHY FAT 4-6 servings/day NUTS 1-3 servings/day NUTS -4 servings/day LEGUMES 3-6 servings/day (beans, peas, lentils, soy) BERRIES NUTS 1-3 servings/day Snack size portion/day POULTRY 1-3 servings/week (if desired) HERBS/SPICES Use Liberally Note: It is recommended that everything is locally grown, raised or caught; and organic. Serving sizes may vary depending on which Paleo meal plan you decide to follow. Note: A vegan diet requires a little more Note: Lean red meats are not listed but, if desired, the recommended serving size is 1-4 per month planning in order to obtain certain nutrients, such as calcium, vitamin D, and vitamin B12 DIETARY VALUES, HEALTH BENEFITS & RISKS Nutrition Facts • Paleo Diet Nutrition Facts • Mediterranean Diet Nutrition Facts • Vegan Diet % Daily Value % Daily Value % Daily Value Total Fat 39% Total Fat < 35% Total Fat < 35% Protein 38% Protein - 35% Protein 10-35% Carbohydrates 23% Carbohydrates 50% Carbohydrates 45-65% Sodium Virtually Sodium Free > 34g - 700g Sodium <1,500mg Sodium <2,300mg Fiber - 34g 1,000g-1,300mg Fiber Fiber -34g 1,000g-1,300mg Calcium Calcium Calcium Benefits Benefits Benefits May reduce weight and waist wize while A study found that about 30 percent of heart attacks, strokes and deaths from heart disease can be prevented in high-risk people if they switch to a Researchers found that vegans had a 57 percent lower risk of ischemic heart improving blood sugar. disease than meat-eaters. A Paleolithic diet is more satiating per calorie than a Mediterranean-like diet. Vegans tend to eat fewer calories, weigh less, and have a lower body mass index than meat-eaters. Mediterranean diet. Risks Studies suggest that people who follow a Mediterranes diet have a lower risk of High protein, low carb diets have been linked to high cholesterol, heart disease, cancer and kidney damage. Risks developing type 2 diabetes Vegans often don't get enough calcium, which can cause weak bones that break Risks Paleo doesn't allow whole grains and legumes, which are important sources of fiber, vitamins and minerals. easily, as well as n-3 fatty acids EPA and DHA, which are important for brain, eye, and cardiovascular health. This diet is generally safe for everyone.* "People with health conditions should talk with their doctor belore making major dietary changes. OVERALL RANKINGS Rankings based on an evaluation of 32 total diets. PALEO VEGAN MEDITERRANEAN 32 3. 18 OVERALL OVERALL OVERALL 1 BEST FOR WEIGHT LOSS 2 EASIEST TO FOLLOW 3 BEST FOR DIABETES 4 BEST FOR HEALTHY EATING induction cooktop DIET COST NEANDERTHALS CENTURIONS earth foods Mediterronean Food Market vegan market PALEOLITHIC MARKET ONE VEEK SHOPPING LIST - RECEIPT ONE VEEK SHOPPING LIST - RECEIPT ONE WEEK SHOPPING LIST - RECEIPT $25,85 $48,55 MEAT $89,98 FRUIT $32,92 FRUIT POULTRY $83,88 VEGETABLES $58,06 VEGETABLES FISH & SEAFOOD $45,73 FISH & SEAFOOD $27,98 WHOLE GRAINS $18,50 VEGETABLES $73.33 POULTRY $7,99 PLANT OILS $15,49 FRUIT & BERRIES $38,20 WHOLE GRAINS $24,57 NUTS $12.49 NUTS $29,50 DAIRY $29,45 LEGUMES $14,39 SPICES & HERBS $11,50 OILS, HERBS & SPICES $14,48 HERBS & SPICES $14,08 NUTS $7,98 1 MEEK TOTAL $351,22 LEGUMES $14,49 1 VEEK TOTAL $147,45 1 VEEK TOTAL $217.92 Cost analysis uses shopping lists based on "Week 1" meal plans for each respective diet, and Whole Foods Market® prices. SOURCES Signature MD www.SIGNATUREMD.COM 02014. ALL RIGHTS RESERVED.

Which Diet is Right for You?

shared by panamerican on Mar 17
An in-depth comparison of three popular diet trends: Paleo, Mediterranean and Vegan. We compare food lists, meal plans, dietary values, health benefits/risks, cost and overall rankings.


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