Sources of recommendations

Introduction

Peater is a health and lifestyle app that provides diets and tips for healthy eating. The recommendations in the application cannot be used as a substitute for treatment or medical advice. Always consult your doctor or healthcare professional.

Diets:

• Mediterranean; On-A-Budget; Convenient; Spring

Macronutrient ratio: Carbohydrates 45-60%, protein 10-20%, fat 20-35%

  1. WHO – Healthy Diet https://www.who.int/news-room/fact-sheets/detail/healthy-diet
  2. U.S. Department of Health and Human Services - Dietary Guidelines for Americans 2015-2020 Eight Edition https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/

On-A-Budget - This Meal Plan is based on the principles of healthy eating but excludes expensive and hard to find products

Convenient - This Meal Plan is based on the recommendation of healthy eating. Includes easy to take, simple meals and quick snacks

Spring – This Meal Plan is based on the recommendation of healthy eating and is rich in seasonal, spring vegetables and fruits

• Vegan; Vegetarian

Macronutrient ratio: Carbohydrates 45-60%, protein 10-20%, fat 20-35%

  1. Journal of the Academy of Nutrition and Dietetics - Position of the Academy of Nutrition and Dietetics: Vegetarian Diets - 2016 https://www.eatrightpro.org/-/media/eatrightpro-files/practice/position-and-practice-papers/position-papers/vegetarian-diet.pdf
  2. National Programme for the Promotion of Healthy Eating - Guidelines for a Healthy Vegetarian Diet - 2015 https://vegappg.org.uk/wp-content/uploads/2018/09/Guidelines-for-a-healthy-vegetarian-diet.pdf
  3. British Nutrition Foundation - Vegetarian nutrition – 2005 https://www.nutrition.org.uk/attachments/106_Vegetarian%20nutrition.pdf

• Diabetic

Macronutrient ratio: Carbohydrates 40-55%, protein 15-30%, fat 20-35%

  1. Facilitating Behavior Change and Well-being to Improve Health Outcomes: Standards of Medical Care in Diabetes—2020 https://care.diabetesjournals.org/content/43/Supplement_1/S48
  2. IDF Clinical Practice Recommendations for Managing Type 2 Diabetes in Primary Care https://www.idf.org/e-library/guidelines/128-idf-clinical-practice-recommendations-for-managing-type-2-diabetes-in-primary-care.html
  3. 2020 Guidelines on the management of diabetic patients. A position of Diabetes Poland https://cukrzyca.info.pl/aktualnosci/2020_guidelines_on_the_management_of_diabetic_patients_a_position_of_diabetes_poland

• DASH

Macronutrient ratio: Carbohydrates 45-60%, protein 10-20%, fat 20-35%

  1. National Heart, Lung and Blood Institute - DASH Eating Plan https://www.nhlbi.nih.gov/health-topics/dash-eating-plan
  2. Dietary Guidelines For Americans 2015-2020 https://web.archive.org/web/20191105103050if_/https://health.gov/dietaryguidelines/2015/resources/2015-2020_Dietary_Guidelines.pdf
  3. N Engl J Med - Effects on blood pressure of reduced dietary sodium and the Dietary Approaches to Stop Hypertension (DASH) Diet. DASH Collaborative Research Group - 2001 https://www.nejm.org/doi/full/10.1056/nejm200101043440101
  4. Harvard School of Public Health - The Nutrition Source. Diet Review: DASH. https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/dash-diet/

• MIND

Macronutrient ratio: Carbohydrates 45-60%, protein 10-20%, fat 20-35%

  1. J. Acad. Nutr. Diet. - What Are the Components to the MIND Diet? – 2015 https://jandonline.org/article/S2212-2672(15)01251-4/fulltext
  2. Alzheimers Dement - MIND diet associated with reduced incidence of Alzheimer's disease – 2015 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4532650/
  3. Alzheimers Dement - MIND diet slows cognitive decline with aging – 2015 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4581900/
  4. J. Nutr Health Aging - MIND Diet Associated with Reduced Incidence and Delayed Progression of ParkinsonismA in Old Age – 2018 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6436549/

• Hashimoto

Macronutrient ratio: Carbohydrates 45-60%, protein 15-30%, fat 20-35%

  1. Journal of Nutritional Disorders &Therapy - Thyroid Diseases and Diet Control - 2018 https://www.researchgate.net/publication/324156951_Thyroid_Diseases_and_Diet_Control/link/5d9fff7192851c6b4bcb6fbc/download
  2. Annals of Agricultural and Environmental Medicine -The importance of nutritional factors and dietary management of Hashimoto’s thyroiditis - 2020 http://www.aaem.pl/The-importance-of-nutritional-factors-and-dietary-management-of-Hashimoto-s-thyroiditis,112331,0,2.html
  3. Endocrine - Decrease in TSH levels after lactose restriction in Hashimoto's thyroiditis patients with lactose intolerance. Endocrine - 2014 https://pubmed.ncbi.nlm.nih.gov/24078411/
  4. Postepy Hig Med Dosw - Metabolic disorders and nutritional status in autoimmune thyroid diseases – 2015 https://phmd.pl/resources/html/article/details?id=141688&language=en

• Gluten-Free

Macronutrient ratio: Carbohydrates 45-60%, protein 10-20%, fat 20-35%

  1. Nutrients - A Review on the Gluten-Free Diet: Technological and Nutritional – 2018 https://www.researchgate.net/publication/327870948_A_Review_on_the_Gluten-Free_Diet_Technological_and_Nutritional_Challenges
  2. HSPH - Gluten: A Benefit or Harm to the Body? https://www.hsph.harvard.edu/nutritionsource/gluten/
  3. Mayo Clinic - Gluten-free diet https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/gluten-free-diet/art-20048530

• Immune-boost

Macronutrient ratio: Carbohydrates 45-60%, protein 10-20%, fat 20-35%

  1. IJISET - Food and Nutrition as natural immune-boosters: An Elaborative Review – 2020 http://ijiset.com/vol7/v7s6/IJISET_V7_I6_10.pdf
  2. Diabetes Spectr. -Mediterranean Eating Pattern – 2017 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5439355/
  3. Journal: Bioscience, Biotechnology, and Biochemistry -Immunomodulation by food: impact on gut immunity and immune cell function – 2018 https://www.tandfonline.com/doi/full/10.1080/09168451.2018.1433017

• Anti-inflammatory

Macronutrient ratio: Carbohydrates 45-60%, protein 15-30%, fat 20-35%

  1. Nutrients - A Traditional Mediterranean Diet Effectively Reduces Inflammation and Improves Cardiovascular Health - 2019 https://pubmed.ncbi.nlm.nih.gov/31395816/
  2. Mediterranean Diet Foundation - Mediterranean Diet Pyramid: a lifestyle for today – 2010 https://dietamediterranea.com/piramidedm/piramide_INGLES.pdf
  3. J. Am. Coll. Cardiol. - Adherence to the Mediterranean diet attenuates inflammation and coagulation process in healthy adults: The ATTICA Study - 2004 https://www.sciencedirect.com/science/article/pii/S0735109704007028?via%3Dihub
  4. Clin Nutr. - An anti-inflammatory diet as a potential intervention for depressive disorders: A systematic review and meta-analysis – 2019 https://www.clinicalnutritionjournal.com/article/S0261-5614(18)32540-8/fulltext
  5. J Am Coll Nutr. - Anti-inflammatory Diets – 2015 https://www.tandfonline.com/doi/full/10.1080/07315724.2015.1080105?scroll=top&needAccess=true

• SPORT DIETS (Muscle Gain; Active; High Protein) – macronutrient ratio depends on type of sport effort

Muscle Gain

Macronutrient ratio: Carbohydrates 40-50%, protein 15-30%, fat 20-40%.

Active

Macronutrient ratio: Carbohydrates 50-65%, protein 15-25%, fat 20-35%.

High-protein

Macronutrient ratio: Carbohydrates 40-50%, protein 15-30%, fat 20-35%.

  1. Journal of the Academy of Nutrition and Dietetics - Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance – 2015- https://jandonline.org/article/S2212-2672(15)01802-X/fulltext#secsectitle0025
  2. International Society of Sports Nutrition Position Stand: protein and exercise – 2017-https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8
  3. Nutrition and Athletic Performance: Medicine & Science in Sports & Exercise -2016- https://journals.lww.com/acsm-msse/fulltext/2016/03000/Nutrition_and_Athletic_Performance.25.aspx

Calorie recommendations

The calorie recommendation is based on the Harris-Benedict formula which gives the user a BMR (Basal metabolic rate). Based on the BMR, activity level and goal we recommend the user a daily calorie intake amount.

Woman

BMR = 655,1 + (9,563 x weight [kg]) + (1,85 x height [cm]) – (4,676 x age[years])

Man

BMR = 66,5 + (13,75 x weight [kg]) + (5,003 x height [cm]) – (6,775 x age[years])

The recommended pace of gaining and losing weight depends on the individual energy requirements. For weight loss we recommend a slow and steady pace that works over a longer period with a maximum of 1 kg / 2.2 lb per week and for weight gain of 0.3 kg / 0.66 lb per week.

  1. National Institute of Health - Clinical Guidelines on the Identification, Evaluation and Treatment of Overweight and Obesity in Adults https://www.nhlbi.nih.gov/files/docs/guidelines/ob_gdlns.pdf
  2. A Biometric Study of Human Basal Metabolism https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1091498/
  3. The Harris-Benedict studies of human basal metabolism: history and limitations https://pubmed.ncbi.nlm.nih.gov/9550168/