All about fruitarianism with a long-term fruitarian, Lena

Diet

Diet - providing or obtaining the food necessary for health and growth, choice of nutrition.

  • American Dietetic Association on Vegetarian Diets

    It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes.

    ...The results of an evidence-based review showed that a vegetarian diet is associated with a lower risk of death from ischemic heart disease. Vegetarians also appear to have lower low-density lipoprotein cholesterol levels, lower blood pressure, and lower rates of hypertension and type 2 diabetes than nonvegetarians. Furthermore, vegetarians tend to have a lower body mass index and lower overall cancer rates. Features of a vegetarian diet that may reduce risk of chronic disease include lower intakes of saturated fat and cholesterol and higher intakes of fruits, vegetables, whole grains, nuts, soy products, fiber, and phytochemicals. The variability of dietary practices among vegetarians makes individual assessment of dietary adequacy essential. In addition to assessing dietary adequacy, food and nutrition professionals can also play key roles in educating vegetarians about sources of specific nutrients, food purchase and preparation, and dietary modifications to meet their needs.

  • Fruit and Non-Communicable Diseases

    Insufficient consumption of fruit and vegetables is associated with an increased risk of non-communicable diseases in the population.

    This study found convincing evidence for combining order of placement in a buffet and separating the fruits and vegetables, as a means to increase the quantity of self-served fruit and vegetables and decrease consumption of other meal components among male university students

    This study demonstrated that a nudge design consisting of changing the placement of F&V to the beginning of the serving sequence, and presenting the F&V components in separated bowls increases the self-served quantity of F&V and simultaneously decreased the quantity of non-F&V components in the intervention group and total energy intake.

  • Plant-Based for Longevity and Against Global Warming

    It was estimated that changes towards more plant-based diets in line with the WHO’s global dietary guidelines could reduce global mortality by 6-10%. Food-related greenhouse gas emissions would be cut by more than two thirds.

  • Lean Meat is Not Pure Protein

    "Lean meat" is a misleading term. I noticed many times in conversations that people who think that they eat "proteins" tend to think about this food group as an almost pure protein, a perfect set of essential amino acids. Especially if they consume so called "lean meats." 

    In beef (presented as "90% lean meat") - half of the calories are from fat (http://nutritiondata.self.com/facts/beef-products/6193/2). Even in the leanest bird meat approximately the fifth of the energy is from fat, ~18% in the leanest I could find (http://nutritiondata.self.com/facts/poultry-products/704/2).

    Digestibility-corrected amino acid score (PDCAAS) of protein in beef is only 0.92, chicken - 0.91(?), and egg whites and soy - 1 or 100% (not that it matters much). Note, that 62% of calories in a whole egg are from fat, and 40% in soybeans. 

  • Vegetable Diet and LDL Cholesterol

    Compared with the starch-based and low-fat diets, the high-fiber vegetable diet resulted in the largest reduction in low-density lipoprotein (LDL, the "bad" kind) cholesterol.

  • Four Percent Live in Food Deserts in USA

    Americans are eating more whole fruits, nuts and seeds, and drink fewer sugary drinks, than they were in 1999.

    But the gap between the diets of rich and poor seems to be widening. Low-income urban areas that are at least a mile from the nearest supermarket, and rural areas that are at least ten miles from any grocery store, are considered “food deserts”. In 2009 4.1% of America’s population lived in such deserts.

    If fresh food becomes more available, though, it will not necessarily get eaten.

  • Vegans in Britain Tripled in Ten Years

    The number of vegans in Britain has risen by 360% in 10 years. Vegans in the UK are typically city dwellers, aged between 15-34 and motivated by ethical and compassionate reasons.

    World tennis No.1 Novak Djokovic credits a vegan diet with transforming his health and fitness levels and last month opened a vegan restaurant in Monte Carlo. 

  • Decline in Consumption of Fruit and Vegetables in USA

    Between 1999 and 2008, the actual number of servings of fruit and vegetables declined by about 10 percent and 7 percent, respectively.

  • Non-Sweet Fruit Salad

    Non-sweet fruitarian salad - basic, easy, and quick

    Let me tell you how I make a basic non-sweet fruitarian salad, step by step, with 12 pictures.

    This is a very simple recipe. Making this tomato-based salad, you can skip any ingredient, according to your preferences or mood, and still have a decent fairly healthy basic fruitarian or frugan meal. It takes less than 10 minutes to make it if you already have tomatoes and some avocadoes, chips, or greens. The dishes are easy to wash afterwards.

     The ingredients you can usually get in any grocery store, in any season. People who have no interest in following any special diet can enjoy this salad too, as well as all vegetarians - it is vegan. 

  • Defining Fruitarianism

    I was adjusting my definition of fruitarianism for 20 years, periodically changing it after reflecting on what I learned and experienced. You can read it on the top of the page, and the current version is this: 

    Fruitarianism - a quest for optimal ethical ways to live and diets based on fruits and seeds. 

    This is the line I just attempted to add to the definition of fruitarianism on the Wikipedia page
    "Fruitarianism can also be viewed as a set of ethical values, including respecting lives of plants, and their implementation in lifestyle." But I could not find eligible resources to cite.

    Wiki is the most popular resource online, and the article dedicated to fruitarianism requires some explanation for most people who are new to the term. In this article, I will also give my personal perspective of a practicing skeptic fruitarian.

Erich Fromm

It is naively assumed that the fact that the majority of people share certain ideas and feelings proves the validity of these ideas and feelings. Nothing could be further from the truth. Consensual validation as such has no bearing on reason or mental health.

Undernutrition

Undernutrition is a form of malnutrition. (Malnutrition also includes overnutrition).

Undernutrition can result from:

  • inadequate ingestion of nutrients,
  • malabsorption,
  • impaired metabolism,
  • loss of nutrients due to diarrhea,
  • increased nutritional requirements.

Undernutrition progresses in stages: it may develop slowly when it is due to anorexia or very rapidly. First, nutrient levels in blood and tissues change, followed by intracellular changes in biochemical functions and structure. Ultimately, symptoms and signs appear. Diagnosis is by history, physical examination, body composition analysis, and sometimes laboratory tests. 

Undernutrition from micronutrient deficiencies, or "hidden hunger", affects over 2 billion people globally and can lead to reduced growth and cognitive development, birth defects, blindness, and overall poor health. Vitamin A deficiencyiron deficiency anaemia and iodine deficiency disorders are among the most common forms of micronutrient malnutrition. 

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