Showing posts with label Vegetarian. Show all posts
Showing posts with label Vegetarian. Show all posts

Paleo, Ketogenic, Vegetarian, Vegan, Anti-Inflammatory - Decoding Diets [Infographic]

Decoding Diets - Which Lifestyle is Right for You?
Infographic from in
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There is no shortage of the "best", the "latest" and the "healthiest" diets around these days.

All promise the same thing:  weight loss (including the unsightly belly fat).  Many promise that you will do so in record time and with minimal effort, i.e., it's easy - they say.  Some claim that you will not need to exercise very much, if at all.  Still, others assert that you will gain a plethora of other health benefits by following the particular diet.

Nearly all are constructed or backed by a physician, nutritionist or other health and wellness expert and offer plenty of citations to studies, research and scientific data to support their claims and show why theirs is the best, the healthiest, the most effective and perfect diet.

This would be all well and good if the majority of these diets were at least foundationally similar in their basic approach.  Unfortunately, some of the most popular diets today are radically different from one another in terms of basic nutrition:  i.e., allowed and disallowed macronutrients (i.e., protein, carbohydrates and fats) and/or in terms of severely restricting or completely eliminating entire food groups.

Its no wonder overweight or obese individuals who want or need to lose weight might struggle with keeping the various diets straight and figuring out which one is best for them.

This infographic called "Decoding Diets - Which Lifestyle is for You?" illustrates the basics, goals, tips and guidelines (including the breakdown of macronutrients) for five of the currently most popular diets:

☯ Paleo aka Primal
☯ Ketogenic aka Keto
☯ Vegetarian
☯ Vegan
☯ Anti-Inflammatory

Infographic source and to see the large version of this infographic, visit Ghregich & Co.


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Zinc Deficiency and Daily RDA [Infographic]

Zinc Deficiency and RDA
[Infographic] from
According to the National Institutes of Health (NIH), Office of Dietary Supplements, zinc is an essential mineral that is involved in numerous aspects of cellular metabolism.  (See:  Zinc - Fact Sheet for Health Professionals)

Zinc promotes immune function and wound healing, supports healthy cell growth and development, and accelerates the catalytic activity of approximately 100 enzymes.  It is also thought that zinc aids in balancing blood sugar, enhancing thyroid hormone production and promoting a stable metabolic rate - these three functions of zinc, together with some recent studies, suggest that zinc may play a role in boosting metabolism and aiding in weight loss.

Since the majority of Americans get adequate amounts of zinc on a daily basis from meat and poultry, most Americans likely do not have a zinc deficiency.

However, the NIH warns that a daily intake of zinc is required to maintain a steady state because the body has no specialized zinc storage system.  

Furthermore, apparently whole-grain breads, cereals, legumes and certain other foods contain "phytates".  Phytates bind zinc and inhibit its absorption.  It is suggested that vegetarians and vegans (who eat a lot of whole grains and legumes) may require higher daily zinc intakes - as much as 50% more of the RDA than non-vegetarians. 

Other groups at risk for zinc deficiency include pregnant and lactating women, alcoholics, and individuals with gastrointestinal and other diseases.

This infographic illustrates some of the signs and symptoms of zinc deficiency and common food sources of zinc.  It also includes a chart of the recommended daily amount of zinc.

Supplements vs. Food Visual Guide
10 Daily Nutrients

Infographic source:  Natural Healthy Concepts

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