Nutrition Types

What are the Nutrition Types?

In a system where the world is rapidly changing and transforming, new trends are constantly emerging in nutrition. The concept of proper nutrition has emerged as people’s awareness of nutrition increases. What is meant by proper nutrition is to lead a healthier and longer life by consuming the right foods. In the developing and transforming world with proper nutrition,  nutrition types  have emerged on various concepts according to personal preferences. Some of the factors that play a role in choosing the ideal diet for a consumer are:

• healthy and long life,
• Sustainability,
• Practicality,
• ideologies and beliefs,
• Taste and eating habits.

Vegetarian Nutrition

In vegetarian  nutrition, plant-based nutrition is predominant and animal products are either consumed sparingly or not consumed at all. This nutrition; red meat, fish and poultry are not consumed, and dairy products and eggs are optionally consumed. Instead of these foods, vegetarians consume plant foods such as grains, legumes, soy, vegetables, fruits and oilseeds. This type of nutrition consists of different types of nutrition according to the types of food consumed in itself.

Vegetarian diet types include:

• Lacto-Ovo-Vegetarian Nutrition:  In this type of nutrition, lacto refers to milk and ovo refers to eggs. In other words, people who adopt a Lacto-Ovo-Vegetarian diet consume eggs and milk, but do not consume red meat, fish and poultry.
• Ovo Vegetarian Nutrition:  People on an Ovo Vegetarian diet consume only eggs as animal products.
• Lacto Vegetarian Nutrition:  In this diet, only milk is consumed as animal product, other animal products are not consumed.
• Strict Vegetarian (Vegan) Nutrition:  People who adopt this type of diet do not consume any animal products.
• Semi-Vegetarian Nutrition: In  Semi-Vegetarianism, they only consume fish and poultry occasionally.

Today, vegetarian diets are generally preferred for a healthier life and sometimes because of religious and spiritual values.

Vegan Nutrition

vegan  diet; It is a type of diet in which no animal products such as meat, milk, eggs, honey, fish, poultry are consumed. Grains, seeds and oils have an important place on the basis of this diet. Since there is no consumption of animal products, the necessary proteins for the body are tried to be obtained from plant products. The reason for the widespread use of this diet today is the increase in the number of people who oppose the use of animals in the industrial field due to ethical concerns.

Vegan diet types include:

•  Consumption of fruits, vegetables, grains, legumes, nuts and seeds is free in a whole food vegan diet .
• In the raw food vegan diet  , only foods cooked at temperatures below 48 degrees are consumed. In this type of diet, it is ideal to consume fruits, vegetables, nuts, seeds and plant-based foods.
• 80-10-10 vegan diet ; It is known as the types of nutrition in which fruits and vegetables are the main foods, and fatty foods such as nuts and avocados are consumed limitedly. In this type of diet, raw consumption would be ideal.
•  Low fat consumption is at the forefront in a vegan diet based on starch solution . However, unlike other types of nutrition, there is a high carbohydrate consumption. In particular, foods such as rice, corn and potatoes are consumed instead of fruit.
•  Low fat consumption is important in up to 4 raw vegan diet types. In addition, raw foods and cooked vegetable foods are consumed together until 4 o’clock and no food is consumed after 4 o’clock.
• The developing vegan diet  is known as raw food-based diets. Generally, consumption of plant-based food, either raw or very undercooked, is essential.

Pesketarian Nutrition

In pescatarian diet types, fish and seafood are consumed, but meat and poultry should not be consumed. People who eat pescatarians  also consume foods such as eggs, yogurt, milk and cheese. In addition, vegetables, fruits, cereals, legumes, nuts and seeds can be consumed as in other diets.

Paleo Nutrition

Paleo diet is a diet that has been known since the Stone Age. In general, it refers to the low-carb diet type. Raw foods come to the fore in paleo  nutrition and it is based on at least 60% raw food consumption. If foods are to be consumed by cooking, they should be consumed by steaming. Paleo diet type; Unlike other diet types, there is no restriction on the consumption of meat, fish, poultry, eggs, seafood and kefir. In paleo nutrition; cereals, legumes, processed foods, milk and dairy products, prepared foods, honey, etc. products are not consumed.

How Should Nutrition Be According to Body Type?

Body type refers to which areas of a person’s body fat collects. Therefore, body type is a clue about a person’s proper diet. Nutrition according to body type is very important.  Tips on nutrition according to body type are as follows;

• Apple Body Type and Nutrition: In  the apple body type, excess weight is generally collected in the abdomen. People with this body type usually have thin arms and legs. However, in terms of health, there is a risky lubrication in this body type. Especially if the waist circumference is above 88 cm in women and 102 cm in men, the risk of Type 2 diabetes, cardiovascular disease and insulin resistance increases. If you want to lose weight during the nutrition process according to this body type, blood sugar levels should be kept under control.

People with apple body type should consume lean meat, fish, poultry, healthy fats, eggs, green leafy vegetables. In particular, the consumption of green leafy vegetables should be increased. Simple carbohydrates and foods with a high glycemic index are among the foods that people with an apple body type should not consume. In particular, consumption of bananas, melons, figs, white flour, rice, alcohol, excessive caffeine, sugary foods and beverages, carrots, peas, corn, potatoes should be reduced.

• Pear Body Type and Nutrition:  People with pear body type have fat in the hips and hips and the upper body is thinner. This lubrication has nothing to do with organs. It is very difficult for people with this body type to lose weight in the hip and hip area. In the nutrition process according to the pear body type; Foods that increase estrogen secretion should be avoided or consumed more limited.
• It is important for people with a pear body type to eat high fiber vegetables and fruits. In addition, oats, quinoa, buckwheat and brown rice can be consumed on a limited basis. Low-fat proteins and dairy products should also be included in the ideal nutrition program. People with a pear body type should avoid consuming foods such as high-fat dairy products, processed meat products, soy and flaxseed.
• Inverted Pyramid Body Type and Nutrition:  In this body type, broad shoulders come to the fore, and the waist and hips are thin. Fat deposits are seen in the upper part of the body, especially in the chest, shoulders and hind arms.

The ideal diet of people with an inverted pyramid body type should include carbohydrates such as oats, wheat and brown rice, low-fat milk, fresh vegetables, fruits with high fiber content. People with this body type should avoid fatty meat and cheese, salty snacks, protein bars and caffeinated beverages.

• Hourglass Body Type and Nutrition:  People with hourglass body type usually collect fat on the face, arms, knees and ankles. People with this body type usually have a rounded appearance.

People with an hourglass body type need to consume raw vegetables and fruit, whole grains, lean proteins and spices. People with this body type should avoid high-fat meat, refined and processed carbohydrates, caffeinated beverages, dairy and sweets.