alternative diets

Why peoples diets differ Cultural or religious beliefs Activity and lifestyle choices Weight loss/gain goals Allergies and intolerances whats is available to the person

Canadian Food Guide 7 8 2 3 3-4 6 Females Males Vegetables and fruits Meats and alternatives 2 3 Dairy and alternatives 3-4 Grains 6

Vegetarian diet Vegetarian- do not eat any meat and therefore need to get the nutrients from nuts, legume, seeds and soy . Benefits: - reduced risk for obesity - lower blood pressure - reduced risk of heart disease - fewer digestive problems *compared to everyday meat consumer

Vegan diet Vegans- Don’t consume any animal products. Vegans must make sure that enough nutrients like protein, iron, zinc, calcium, vitamins D and B12 and omega-3 fats are included in their diets. It is important that if you are following a restrictive diet that you are still getting enough micronutrients

Carbo loading vs low carb diets Carbo loading diets can be used by high endurance athletes before a competition. The carbo loading can start start a week to three days before the event overall target is 8-10g of carbohydrate per kilogram of bodyweight during this periods of time Athletes do this in order to provide their muscle the energy need to keep up a high endurance activity. Low Carb Diets reduce the amount of carbohydrates within the person’s diet in hopes in lowering the amount of insulin within the body so that fat stores are used as energy. This can cause weight lose but it is usually short term. Can help reduce the HDL levels because it reduces the amounts of bad carbohydrates a person eats Issues that can arise are: vitamin or mineral deficiencies, bone loss, and gastrointestinal disturbances(because a lack fibre)

Paleo Diet ...Is eating food that mimic the food groups the pre-agericutler, hunter-gatherer diets 7 fundamental characteristic High protein intake- 19% -35% of calories come from meats lower carbohydrate intake and lower glycemic index- eating fresh non-starchy vegetables high fiber intake- non starchy vegetables have more fiber than grains Moderate to higher fat intake dominated by monounsaturated and polyunsaturated fats with balanced Omega-3 and Omega-6 fats- eating the right fats in balance Higher potassium and lower sodium intake- need more potassium in our diets than sodium Net dietary alkaline load that balances dietary acid- meat creates acid while vegetables are basic, eating that in balanced Higher intake of, vitamins, minerals, antioxidants, and plant phytochemicals- vegetables are a better source for these things basically no grains, no dairy, no sweets associated with losing weight - gaining muscle focus.

With any diet you need to make sure that you are getting the nutrients you need. Cutting out dairy and grains can affect your nutrients People also need to make sure that they are eating more lean meat than red meat to keep cholesterol levels in check (paleo diets can exceed the RDI of Fats)

IIFYM If It Fits Your Macronutrients (IIFYM), started by bodybuilders wanting to break the boring cycle of chicken - rice - egg whites calories in - calories out, taking into account ones macros. things to remember: 1. Body Composition and Health are not the same thing. - start with healthy food, junk comes in later 2. self-control - eating a whole pizza will max out fats without meeting protein and carb requirements 3. IIFYM is not the easy way out - requires you to be very precise

GLUTEN Assignment There has been a lot of talk about gluten lately, your assignment is to define gluten, celiac disease, and gluten intolerance. Then using Google Scholar find a study looking at gluten intolerance, write a summary of the study including how the test was performed, what was the results and future research that may be needed. This should be done in at least a paragraph. Include the web address with this assignment