../../../index.html
Resources > Food > Food Approaches
.
.
.
Here's a table of some of the many approaches to food that have worked for different people. Depending on food choices, several can promote personal, community, and environmental health. Consider trying different ones, borrowing or using combinations, and finding good coaching or other support.
| Approach | Staple Food Examples | Avoided Food Examples | Potential Challenges |
|---|---|---|---|
| The Healthy Platter/Health League Method | Veggies, fruits, seeds, nuts, whole rolled oats, organic PB, extra virgin olive oil, turkey & eggs from trustworthy farmers | Refined carbs, refined and cooked oils, most processed foods, low-cal fat and sugar substitutes | Accessing quality food at restaurants, learning food prep skills, substituting for nuts (if allergic), social eating |
| By Blood Type | Type O meat, poultry, fish; type A mainly vegetarian; type B low-fat dairy, meat, produce; type AB seafood, tofu, dairy, produce | Type O most grains; type A meat; type B wheat, corn, lentils; type AB chicken, beef, pork | Social eating, family eating, preparing food for people with different blood types |
| Dietary Guidelines for Americans/My Pyramid | Whole grains, fruits, vegetables, low-fat dairy, lean meat | Added sugars, foods high in cholesterol, trans-fat, saturated fat, or salt | Ethical food production, selecting from a vast number of food options |
| Low Carb (Atkins) | Meat, cream, butter, olive oil | Grains, potatoes, rice, significant amounts of fruits, pastries, sugary desserts | Ethical food production, getting enough fiber, lack of food variety, social eating, getting enough calories (athletes) |
| Low Fat (Pritikin, Ornisch) | Fruits, vegetables, whole grains, low-fat dairy, lean meat (Pritikin) | Fried foods, butter, oil, fatty meat, whole milk, nuts and seeds | Feeling full, social eating, getting enough vit D & omega-3 fats, processing lots of carbs (athletes) |
| Macrobiotic | Vegetables, brown rice, beans, fermented soy | Meat, poultry, pork | Getting sufficient nutrients (certain strict approaches), social eating |
| Mediterranean | Vegetables, fruits, nuts, fish, olive oil, grains (in moderation) | Processed foods, animal fat (other than from fish) | Access to 3-D Healthy fish (not contaminated with mercury, not farmed in dirty ways, etc.) |
| Paleo | Meat, fish, tree nuts, berries | Grains, beans, most processed foods, milk, peanuts | Prices of meat similar in quality to that found in the past, social eating |
| Periodic Fasting | Varies, but commonly vegetarian or vegan | Processed foods, all foods during water-only fasts, all but juice during juice fasts | Hunger during fasts, maintaining muscle mass and electrolyte balance during fasts, developing a binge and purge mentality |
| South Beach | Non-starchy vegetables, meat, most fruits, low-fat dairy | Fruits (like bananas, raisins) & grains (like white rice & refined wheat) with a high glycemic index, sugary desserts | Reducing carb intake during 1st 2 weeks, obtaining adequate calories without more fat (athletes) |
| Vegan | Vegetables, fruits, grains, beans, nuts, seeds | Anything containing animal products or biproducts (including honey) | Getting enough protein, vit B-12, & vit D; food prices; avoiding GM soy used for most soymilk & meat substitutes; social eating |
| Vegetarian | Vegetables, fruits, grains, beans, nuts, seeds | Beef; pork; poultry; fish, dairy, eggs (depending on strictness) | Getting enough protein, avoiding GM soy used for most soymilk and meat substitutes, taste, texture |
| Weston A. Price | Meat, raw dairy, & butter from grass-fed cows; eggs from pastured chickens; soaked whole grains; organic fruits & vegetables | Soy products, refined oils, refined grains, meat from cows fed GM grains and injected with hormones | Accessing safe raw milk, environmental impacts of food production, social eating |
| The Zone | Any (in most cases, mainly whole, nutrient-dense foods) | None (small servings of nearly any food are technically allowed) | Time/energy to initially weigh foods & track servings (blocks), eating every 3-4 hours |