Dietary Patterns
Diet Quality and the Combination of Foods.
The "right" pattern is one that is sustainable, meets your nutritional needs, and aligns with your personal preferences, culture, and lifestyle.
Eating patterns, also known as dietary patterns, are the combinations of foods and drinks that a person habitually consumes. These patterns can range from general, healthy approaches to more specific, named diets. The "right" pattern is one that is sustainable, meets your nutritional needs, and aligns with your personal preferences, culture, and lifestyle.
Here are some common eating patterns and related concepts:
Healthy Eating Patterns
These patterns are generally recommended by health organizations and are associated with a reduced risk of chronic diseases.
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The USDA Dietary Patterns: The U.S. government provides a flexible framework for healthy eating. The three main patterns are:
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Healthy U.S.-Style: Based on the types and proportions of foods typically consumed in the U.S., but in nutrient-dense forms and appropriate amounts. It emphasizes a variety of vegetables, fruits, whole grains, dairy, and protein foods, while limiting saturated fat, sodium, and added sugars.
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Healthy Mediterranean-Style: A variation of the U.S.-style pattern that is higher in fruits and seafood and lower in dairy. It emphasizes plant-based foods, healthy fats like olive oil, and fish.
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Healthy Vegetarian: Another variation that focuses on plant-based foods. It includes a variety of vegetables, fruits, whole grains, legumes, and nuts, but excludes meat, poultry, and seafood.
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The DASH Diet: (Dietary Approaches to Stop Hypertension) This pattern is specifically designed to lower blood pressure. It is rich in fruits, vegetables, whole grains, lean protein, and low-fat dairy, and limits saturated fat, cholesterol, and sodium.
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The Mediterranean Diet: This pattern is inspired by the traditional eating habits of countries bordering the Mediterranean Sea. It emphasizes plant-based foods, healthy fats (especially olive oil), fish, and a moderate consumption of wine. It limits red meat and sweets.
Nutrition Guides
My Plate & Healthy Eating Plate
The Healthy Eating Plates are foundational tools designed to guide individuals towards adopting a balanced and nutritious eating pattern.
They serve as visual representation that simplifies the complex science of nutrition into an easy-to-understand format, making it accessible for people of all ages and backgrounds.
These plates emphasizes the importance of portion control and the variety of food groups necessary for optimal health.
My Plate
MyPlate is the most recent nutrition guide provided by the United States Department of Agriculture (USDA).
It is divided into four sections, roughly comprising:
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40 percent vegetables
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30 percent grains
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20 percent protein
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10 percent fruits
Additionally, there is a smaller circle representing dairy, like a glass of milk or a cup of yogurt.
U.S. Department of Agriculture. U.S. Department of Health and Human Services
Healthy Eating Plate
The Healthy Eating Plate, created by nutrition specialists at Harvard School of Public Health, aims to improve upon the shortcomings of the U.S. Department of Agriculture (USDA)’s MyPlate. This visual guide offers clear and straightforward recommendations to assist individuals in making healthier food choices.
Components of the Healthy Eating Plate
At its core, the Healthy Eating Plate is divided into four main sections, each representing a different food group essential for a well-rounded diet.
1. Fruits and Vegetables: One of the largest sections of the plate is dedicated to fruits and vegetables, which should make up about half of your meal. This emphasis underscores the importance of consuming a colorful variety of produce, as different fruits and vegetables provide a range of vitamins, minerals, and antioxidants. For instance, leafy greens like spinach and kale are rich in iron and calcium, while berries are packed with antioxidants that can help combat oxidative stress.
2. Whole Grains: Another significant portion of the plate is allocated to whole grains, which should constitute about a quarter of your meal. Whole grains, such as brown rice, quinoa, and whole-wheat bread, are preferable to refined grains because they retain their bran and germ, providing more fiber, B vitamins, and essential nutrients. Incorporating whole grains into your diet can aid in digestion, help regulate blood sugar levels, and contribute to a feeling of fullness.
3. Protein: The remaining quarter of the Healthy Eating Plate is reserved for protein sources. This can include a variety of options such as lean meats, poultry, fish, beans, nuts, and legumes. The diversity of protein sources is crucial, as it allows individuals to choose healthier options that are lower in saturated fats while also providing essential amino acids necessary for muscle repair and overall health.
4. Healthy Fats While not explicitly represented as a separate section on the plate, the inclusion of healthy fats is an important aspect of the Healthy Eating Plate. Sources such as olive oil, avocados, and nuts are encouraged, as they provide essential fatty acids that support heart health and overall well-being. It’s important to limit saturated and trans fats, which can lead to health issues if consumed in excess.
The Importance of Hydration
In addition to food groups, the Healthy Eating Plate also implicitly emphasizes the significance of hydration. Water should be the beverage of choice, as it is essential for maintaining bodily functions, aiding digestion, and promoting overall health. Sugary drinks and excessive caffeine should be minimized to maintain a balanced diet.
The Healthy Eating Plate is not just a simple guide; it is a comprehensive approach to understanding and implementing a healthy eating pattern. By focusing on the right proportions of fruits, vegetables, whole grains, and protein, along with healthy fats and adequate hydration, individuals can cultivate a diet that supports their long-term health.
This straightforward model empowers people to make informed food choices, ultimately leading to better health outcomes and improved quality of life.
Diet Quality
Dietary patterns of foods and beverages that are associated with better health and reduced risk for chronic disease.
High-Quality Food
The most nutrient-dense (nutrient-rich) form of food with the least amount of added sugars, sodium, and saturated fat.
Other Popular and Specific Eating Patterns
These patterns often have specific rules or restrictions.
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Intermittent Fasting (IF): This is a pattern that focuses on when you eat, not necessarily what you eat. There are different methods, such as:
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Time-Restricted Eating: Limiting your eating to a specific window of time each day (e.g., eating only between 12 PM and 8 PM).
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Periodic Fasting: Having one or more days of very low-calorie or no-calorie intake per week (e.g., the 5:2 diet).
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Ketogenic (Keto) Diet: A very low-carbohydrate, high-fat diet. The goal is to put the body into a state of ketosis, where it burns fat for energy instead of carbohydrates.
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Paleo Diet: This diet is based on the eating habits of early humans during the Paleolithic era. It includes foods that could be hunted or gathered, such as lean meats, fish, fruits, vegetables, nuts, and seeds. It avoids processed foods, grains, legumes, and dairy.
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Vegetarian and Vegan Diets:
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Vegetarian: Excludes meat, poultry, and fish. There are variations, such as lacto-ovo vegetarians (who eat dairy and eggs) and pescetarians (who eat fish).
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Vegan: Excludes all animal products, including meat, poultry, fish, dairy, and eggs.
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Less Conscious Eating Patterns
These are often habits or behaviors that can impact health.
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Mindless Eating: Eating without paying attention, often while distracted by TV, a computer, or other activities. This can lead to overeating and a lack of awareness of hunger and fullness cues.
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Emotional Eating: Using food to cope with emotions like stress, boredom, or sadness, rather than to satisfy physical hunger.
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Habitual Eating: Eating at the same time every day out of routine, even if not hungry.
VEGETARIAN GROUPS
Vegetarian: Individuals whose primary source of food energy comes from plants, supplemented by animal-derived products such as eggs and dairy, but excluding animal flesh.
Semi-Vegetarian (Flexitarian): Individuals who primarily follow a vegetarian diet but occasionally consume animal flesh, typically once or twice a month.
Pesco-Vegetarian (Pescatarian): A vegetarian diet that includes fish and seafood.
Vegan: Individuals who consume a 100% plant-based diet, excluding all animal products.
Food Pyramids
MEDITERRANEAN &VEGETARIAN
For over fifty years, researchers have explored the health advantages of the Mediterranean Diet. Since 2018, it has been recognized as the Best Overall Diet by U.S. News & World Report.
In 2025, it was also awarded the titles of #1 Easiest Diet to Follow and #1 Best Diet for managing Diabetes, High Cholesterol, Gut Health, Mental Health, Inflammation, and various other health issues.
In its annual diet ranking, US News and World Report ranked the Mediterranean diet as the best one to follow in 2019.
MEDITERRANEAN FOOD PYRAMID
The Mediterranean diet, often referred to as the "Med Diet," is celebrated as the "gold standard" for promoting long-term health. In 1993, the Mediterranean diet gained further popularity when organizations like the Harvard School of Public Health and the World Health Organization (WHO) introduced the "Mediterranean Food Pyramid." This pyramid showcases the traditional eating habits of the countries that border the Mediterranean Sea.
© 2009 Oldways. All rights reserved. Illustration by George Middleton. www.oldwayspt.org
VEGETARIAN/ VEGAN FOOD PYRAMID
The Vegetarian pyramid, like the Mediterranean pyramid, was developed by the organization Oldways in collaboration with the universities of Cornell and Harvard. The American Dietetic Association states that well-planned vegetarian diets, including total vegetarian or vegan options, are nutritious, adequate, and can offer health benefits in preventing and treating certain diseases.
“International comparisons between countries show that populations subsisting on traditional plant-based diets have less heart disease. That’s the diet, science has found to be consistent with the greatest health and the lowest incidence of heart disease, cancer, obesity, and many other Western diseases”
~ T. Collin. Author of the China Study
