Monday, 19 August 2013

Models of Diet Therapies

'dietary therapy’ is modifications in our existing dietary lifestyle can help prevent a range of common health issues, revert disease and help us stay in good health and enjoy a long life

 Poor health, often resulting in disease and death, begins from our food choices.  This is why we say ‘we are what we eat’.  Modifications in our existing dietary lifestyle can help prevent a range of common health issues, revert disease and help us stay in good health and enjoy a long life. 

This is called ‘dietary therapy’, which refers to addition or elimination of certain food for health and wellness. For example, low or no sodium diet for prevention of high blood pressure or avoiding trans-fats for lowering blood cholesterol.


  The status of health among Pakistani population is alarming; poverty and lack of clean water is a major reason. However, people who have access to resources also suffer life-threatening disease like certain cancers, gastrointestinal discomforts, cardio vascular disease, obesity, diabetes and osteoporosis. All of these, to some extent, are direct results of poor nutrition, lack of balanced diet and lifestyle imperfections. 

Hence, following a diet model that is balanced and according to our health assessment needs can play a key role in prevention and relief from various diseases.
  The Mediterranean Diet:  is globally recognized as being a heart healthy model of eating. It is based on the dietary traditions of Crete, Greece and southern Italy from 60s, a time when the rates of chronic disease among people were lowest in the world and average life expectancy was the highest despite limited medical

 The key healthy ingredients of this way of eating are olive oil, sundried tomatoes and plenty of fruit and vegetables.

Basically, according to this, our daily meals should consist of plant-based, high fibre, nutrient dense foods, such as fruits and vegetables, whole grains, legumes (lentils and beans) and nuts.  

Replace butter with healthy fats such as olive oil, sunflower and canola oil. Use herbs, lemon juice and spices instead of salt to flavor foods

Also restrict red meat to 1-2 times a month. Eating fish and poultry at least twice a week is a major component of this diet. Thus, following this diet with friends and family, drinking plenty of water and making a routine of physical activities will ensure prevention of chronic diseases.  By lowering cholesterol and blood pressure, controlling weight and blood sugar, Mediterranean diet promises to reduce risk of type -2 diabetes, heart disease and Alzheimer’s disease.


Example of a Mediterranean diet for a day

-Low fat yogurt parfait, this can be made with any fresh seasonal fruits available layered with whole wheat cereal/dalia/oats
1-Fresh green leafy salads, topped with cheese/walnuts and drizzled with lemon, vinaigrette/balsamic vinegar or olive oil
-Wholewheat chappati/1 multigrain toast,
-African peanut soup
-grilled/pan-seared fish with little olive oil and herbs
- steam mixed vegetable
-Brown rice/wholewheat toast or chappati
- Bowl of fresh fruits
Snacks: 7-10 almonds, or any citrus fruit

The Ketogenic Diet has been in use since 500BC, mainly for the treatment of childhood epilepsy. Following researches during the past decade there has been an explosion of its use.  Ketogenic diet is effective for killing cancer cells as this diet contains meals that have trace or no carbohydrate, moderate protein and high fat. 
Our bodies require glucose for energy so the ketogenic diet uses alternate source of this energy, the ketones; by burning fats. All cells in human bodies, including cancer cells, are fueled by glucose but if deprived of glucose all other cells can easily switch to ketone bodies, except the cancer cells. Thus, they will starve to death!

This happens by consuming food that is natural and whole like olive oil, avocados, and nuts.  The body can use ketone bodies for energy whilst not providing cancer cells with its staple.

Besides subsiding cancer, a ketogenic diet also aids in treatments of epilepsy, diabetes, help regain memory of Alzheimer’s patients and eliminates gluten allergy symptoms.

  Ketogenic meal plans are generally based on high-fat diet that restricts the daily carbohydrate intake to 10 to 15 grams and the daily protein intake to 1 gram per kilogram of body weight. It is important to select prime quality and excellent sources of fats including plant based fats, natural transfats and avoid hydrogenated fats. 

Lean meat and fish are among the main sources of fat here. Natural fats, butter, cream cooked as savoury sauce, olive oil or coconut oil.  Flaxseed, flaxseed oil and soybeans are good too. 

Green leafy vegetables like lettuce, spinach, cabbage, green beans, okra, mustard greens and fresh green herbs like mint, thyme, rosemary, coriander, basil, cilantro should also be used. Other vegetables like tomatoes, brinjal, Turnip and squashes are also essential.  

Example of a Ketogenic diet for a day

2 eggs fried in butter
1 medium grilled tomato/onion or both or any low carb vegetable
28 gms of full fat cheese
coffee/Tea with full fat  milk or cream
1 full plate/3 cups of salad greens topped with 4 Tsp of low carb full fat salad dressing
6 oz piece of chicken breast/fish fillet, that is pan seared, baked or grilled with olive oil and fresh green herbs
any unsewwtened beverage

-A small bowl (6oz) of leab mutton/beef stew in tomatoes, onions, garlic and green herbs, or a 6 oz beef steaks roasted, grilled or slow cooked
- ½ cup boiled soybeans
-1/2 cup bhaji/sauted low carb vegetable like cabbage, cauliflower, spinach or green beans
-tea with heavy cream

The New Nordic Diet: Also known as the Viking Diet or the Scandinavian Diet. This model of diet is a result of a fairly recent research from Scandinavian countries following a Nordic Cuisines Movement in 2004. This is a five year long unique and comprehensive research study based on school meals focusing Scandinavian children of ages 8-11. In 2012 the findings proved that Nordic Diet curb obesity, specially among growing kids and attaining optimum health and well being for general population. The Northern Europe including the countries Denmark, Sweden, Finland, Iceland and Norway makes the Nordic region.  

According to a recent international survey the Nordic region among some of the world’s healthiest countries. Besides many benefits of this diet, following a Nordic Diet helps fight off obesity. 

The New Nordic diet emphasize simple balanced home cooked meals using the locally grown organic and seasonal produce. Since Pakistan is an agricultural country with a majority of population living in rural areas, the Nordic Diet is very similar to what our
ancestors ate prior to the boom in the import of packaged, processed, frozen and fast food chains. Looking at the school lunch boxes and tuck shops, and limited engagement in sports and outdoor activities our children are worse victim of it and we might follow the New Nordic Diet 

The Nordic meals are planned on the three principles –Simplicity  2-Purity – Freshness The meals are cooked with fresh locally grown seasonal produce using fresh herbs, , without or very little salt and strong spices.

The healthy Nordic diet plan emphasizes consumption of whole grains like rye, barley, and oats making up at least 25 percent of the daily diet. Seasonal vegetables, including cabbage, legumes, and root vegetables. Fruits like apples, pears, and plums. Berries, including strawberries, black currants, and bilberries. Rapseed oil (also known as canola oil) for cooking and flavoring. Low-fat dairy products. Fish in more than 3 meals per week. Poultry and other  low-fat white meat, or game meat. No sugar-sweetened drinks.

Combination with sufficient and varied physical activity, Nordic diet are optimal for the development and functioning of the body specially growing age children. Also helps introducing them to good eating practices, and making healthy choices since childhood. In adults, Nordic diet leads to reduction of risk factors for certain diet-associated diseases like cardiovascular diseases, obesity, type-2 diabetes, cancer and osteoporosis.

Example of a New Nordic diet for a day

Steel cut whole grain oats with some locally grown berries or fruits
Baked omelette with cottage cheese
Wholewheat bread or boiled whole grain barley
Roasted/Steamed/sauted red and green cabbage
Salad made of fresh greens with virgin olive oil and lemon dressings
Fish/seafood Soup made with Tomato and other fresh herb soup. Or just vegetable soup
Poached fish fillet, rye bread/boiled barley
Whole grain Rye bread and butter
Snacks: fresh fruits preferably berries and reduced fat yogurt

This blog is also published in the July-August 2013 of 'Good Food' a leading food and nutrition magazine of Pakistan. 


  1. I love to eat the tasty and delicious dishes. I want to maintain my health with just good diet plan and a short plan of exercises. I can prepare my diet plan according to this information.
    physical therapy center

    1. Good that you found this post useful for personal meal planning. Stay healthy