What is WELMO basis for AI-based meal planning?

Welmo uses a food group-based meal planning system using AI.

It uses dietary principles established through the My Plate & Half Plate Rule, Low Glycemic Index Diets, and Mediterranean Diet in its approach for meal planning for its users. Research & citations for each of these studies have been given below.

A food group meal plan is a structured approach to organizing and balancing your daily meals based on different food groups. Food groups are categories of foods that share similar nutritional properties, and organizing your meals around these groups can help ensure that you're getting a well-rounded and balanced diet. The typical food groups include:

• Fruits: This group includes fresh, frozen, canned, or dried fruits. They are rich in vitamins, minerals, fiber, and antioxidants.
• Vegetables: Vegetables provide essential vitamins, minerals, and fiber. They can be consumed in various forms such as raw, steamed, grilled, or as part of soups and salads.
• Grains: Grains are a good source of carbohydrates, which provide energy. Whole grains like brown rice, quinoa, whole wheat bread, and oats are healthier options as they contain more fiber and nutrients.
• Protein: Protein is important for building and repairing tissues in the body. Sources include meat, poultry, fish, eggs, dairy products, legumes (beans and lentils), tofu, and nuts.
• Dairy or Dairy Alternatives: This group includes milk, yogurt, cheese, and dairy-free alternatives like almond milk or soy yogurt. They provide calcium and other nutrients essential for bone health.
• Fats and Oils: While fats should be consumed in moderation, they are necessary for overall health. Sources include olive oil, nuts, seeds, avocados, and fatty fish like salmon.

A food group meal plan involves creating a daily or weekly menu that includes foods from each of these groups in appropriate portions. The specific plan can vary based on individual dietary preferences, dietary restrictions, and nutritional goals. For example, some people may follow a specific diet like vegetarianism or veganism or gluten free, which would affect their choice of foods within these groups.

The goal of a food group meal plan is to ensure that you're getting a wide range of nutrients your body needs for optimal health and to help you manage your calorie intake. It can also be helpful for individuals with specific dietary needs, such as those with diabetes or food allergies, to plan their meals accordingly.

When creating a food group meal plan, it's essential to pay attention to portion sizes, choose a variety of foods within each group, and consider your personal nutritional requirements and goals.

Focusing on Low glycemic index (GI) diets has been the subject of research in the context of obesity and weight management. The glycemic index is a scale that ranks carbohydrate-containing foods based on how quickly they raise blood sugar levels after consumption. Foods with a low GI are digested and absorbed more slowly, resulting in a slower and more sustained increase in blood sugar levels.

Basis of WELMO meal planning

The concept of organizing meals around food groups is supported by extensive research in the fields of nutrition and dietetics. Government health agencies and organizations, as well as nutrition experts, often recommend a balanced diet that includes a variety of foods from different food groups for optimal health. Here are some key points supported by research:

• Dietary Guidelines: Many countries have established dietary guidelines based on scientific research. For example, in the United States, the Dietary Guidelines for Americans recommend a balanced diet that includes fruits, vegetables, grains, protein foods, and dairy or dairy alternatives.
• Nutrient Balance: Consuming a variety of foods from different groups helps ensure that you receive a wide range of essential nutrients, including vitamins, minerals, carbohydrates, proteins, and fats, which are necessary for overall health.
• Fiber and Health: Fruits, vegetables, and whole grains are excellent sources of dietary fiber. Research consistently shows that a diet high in fiber is associated with various health benefits, including improved digestion, reduced risk of chronic diseases like heart disease and type 2 diabetes, and better weight management.
• Protein for Growth and Repair: Protein is essential for the growth and repair of tissues in the body. Adequate protein intake is particularly important for individuals engaged in physical activity or muscle building.
• Calcium and Bone Health: Dairy products and fortified dairy alternatives are primary sources of calcium, which is crucial for maintaining strong bones and teeth. Research has established a link between adequate calcium intake and reduced risk of osteoporosis.
• Healthy Fats: While it's essential to limit saturated and trans fats, consuming healthy fats like those found in olive oil, nuts, and fatty fish can contribute to heart health and overall well-being.
• Individualized Nutrition: Research also recognizes that individual dietary needs and preferences can vary. For example, some people may choose to follow vegetarian or vegan diets, which require careful planning to ensure they receive all essential nutrients. Research supports the idea that well-planned vegetarian and vegan diets can be healthful.

Key scientific principles and studies incorporated within WELMO meal planning app. 

My Plate and Half-Plate Rule

The "MyPlate" and the "Half-Plate Rule" are both dietary guidelines and visual tools that help individuals make healthier food choices and portion control. They are often used in nutrition education to promote balanced eating habits.

MyPlate

MyPlate is a visual representation of a balanced meal created by the United States Department of Agriculture (USDA). It was introduced in 2011 as an update to the previous Food Pyramid. MyPlate divides a standard dinner plate into four sections, each representing a different food group:

• Fruits (occupying one-quarter of the plate)
• Vegetables (occupying one-quarter of the plate)
• Protein (occupying one-quarter of the plate) - This category includes lean meats, poultry, fish, beans, tofu, and other sources of protein.
• Grains (occupying one-quarter of the plate) - Emphasizing whole grains is encouraged.
• In addition to the plate, there is a smaller circle next to it, representing dairy or a dairy alternative.

The MyPlate graphic encourages individuals to consider portion sizes and to fill their plates in a way that emphasizes fruits and vegetables while keeping grains and protein in moderation. It's a straightforward visual tool to promote a balanced diet.

Half-Plate Rule

• The Half-Plate Rule is a simple guideline that encourages people to fill half of their plate with vegetables and/or fruits during mealtime. The idea is to increase the consumption of these nutrient-dense, low-calorie foods, which can help improve overall diet quality.
• By dedicating half of your plate to vegetables and/or fruits, you naturally reduce the space available for less nutritious options, which can be beneficial for weight management and overall health.
• Like MyPlate, the Half-Plate Rule promotes portion control and encourages individuals to make better food choices by prioritizing foods that are rich in vitamins, minerals, fiber, and antioxidants.

Both MyPlate and the Half-Plate Rule are practical tools for visualizing balanced meals and can help individuals make healthier choices when planning their diets. They emphasize the importance of variety, portion control, and incorporating plenty of fruits and vegetables into daily meals to support overall health and well-being. These guidelines can be adapted to fit various dietary preferences and cultural food choices.

Pubmed Study: https://pubmed.ncbi.nlm.nih.gov/35746983/

Here are some key findings and areas of research related to low GI diets and obesity

• Effect on Weight Loss: Research has examined the impact of low GI diets on weight loss. Some studies suggest that incorporating low GI foods into the diet may help individuals feel fuller for longer, reducing overall calorie intake and promoting weight loss.
• Satiety and Appetite Control: Low GI foods are thought to promote feelings of fullness and satiety, which may help individuals better control their appetite and reduce snacking between meals.
• Blood Sugar Control: Low GI diets may be particularly beneficial for individuals with insulin resistance or type 2 diabetes, as they can help stabilize blood sugar levels and improve insulin sensitivity.
• Reduction in Risk Factors: Some research indicates that low GI diets may lead to improvements in risk factors associated with obesity, such as reduced inflammation and improved lipid profiles.
• Long-Term Sustainability: One area of ongoing research is the long-term sustainability of low GI diets. It's important to assess whether individuals can maintain these dietary patterns over extended periods and whether they continue to experience weight loss and health benefits.
• Individual Variability: Research recognizes that individual responses to low GI diets may vary. Some people may benefit more than others, and factors such as genetics, baseline metabolic health, and personal food preferences can play a role.
• Combination with Other Approaches: Researchers have explored the potential benefits of combining low GI diets with other weight management strategies, such as calorie restriction and increased physical activity.
• Dietary Patterns: Research has examined different dietary patterns that incorporate low GI principles, including low GI Mediterranean diets, low GI vegetarian diets, and more. These studies aim to identify which combinations of foods are most effective for weight management.

It's important to note that while low GI diets have shown promise in some studies, they are just one approach to obesity management. Weight management is a complex issue influenced by various factors, including genetics, lifestyle, and individual preferences. Additionally, ongoing research continues to refine our understanding of the role of low GI diets in obesity management.

https://pubmed.ncbi.nlm.nih.gov/30460737/

Use of the Mediterranean Diet Principles in Welmo.

The Mediterranean diet is a dietary pattern inspired by the traditional eating habits of countries bordering the Mediterranean Sea, particularly Greece, Italy, and southern Spain. It's renowned for its potential health benefits and has been extensively studied in nutrition research. Here are some key features and components of the Mediterranean diet:

• Emphasis on Plant-Based Foods: The Mediterranean diet places a strong emphasis on plant-based foods, including fruits, vegetables, legumes (beans and lentils), nuts, seeds, and whole grains. These foods are rich in vitamins, minerals, fiber, and antioxidants.
• Healthy Fats: It encourages the consumption of healthy fats, primarily in the form of extra virgin olive oil. Olive oil is a primary source of monounsaturated fats, which have been associated with heart health.
• Moderate Fish and Poultry: Fish and poultry are recommended in moderate amounts, with an emphasis on fatty fish like salmon, mackerel, and sardines, which are rich in omega-3 fatty acids.
• Limited Red Meat: Red meat consumption is limited, and when consumed, it's often in smaller quantities and as a component of dishes rather than the main focus.
• Dairy and Dairy Alternatives: Moderate consumption of dairy products, such as yogurt and cheese, is part of the Mediterranean diet. In some variations, dairy may be replaced with dairy alternatives like plant-based milk.
• Wine in Moderation: Some versions of the Mediterranean diet include moderate consumption of red wine, typically with meals. This is optional and should be done in moderation.
• Herbs and Spices: Herbs and spices are used to flavor dishes instead of relying on excess salt or sugar.
• Physical Activity: The Mediterranean lifestyle also promotes regular physical activity and an active lifestyle as part of overall well-being.
• Social and Family Meals: Meals are often seen as a social and family event in Mediterranean cultures, and this aspect of dining is also considered important for health.

The Mediterranean diet has been associated with numerous health benefits, including:

• Heart Health: It has been linked to reduced risk factors for heart disease, such as improved cholesterol levels and lower blood pressure.
• Weight Management: The Mediterranean diet may support healthy weight management and lower the risk of obesity.
• Reduced Risk of Chronic Diseases: Studies suggest that this dietary pattern is associated with a reduced risk of various chronic diseases, including type 2 diabetes, certain types of cancer, and neurodegenerative conditions like Alzheimer's disease.
• Improved Longevity: Some populations in Mediterranean regions have notably high life expectancies, which is partly attributed to their diet and lifestyle.
• Inflammation Reduction: The Mediterranean diet is thought to have anti-inflammatory effects, which may contribute to its health benefits.

It's important to note that the Mediterranean diet is not a rigid set of rules but rather a flexible and adaptable dietary pattern. Variations exist among Mediterranean countries and regions.

https://pubmed.ncbi.nlm.nih.gov/31243760/