Specialty Diets What are you really losing.

Diets and Dieting According to Merriam—Webster diet is defined as: “food and drink regularly provided or consumed b : habitual nourishment c : the kind and amount of food prescribed for a person or animal for a special reason d : a regimen of eating and drinking sparingly so as to reduce one's weight “ (Diet) Before diet changes are made or any reason or a decision is made to go on a diet for weight loss, the changes and/or type of diet should be chosen and researched to ensure it fits the requirements of the individual who will be making or following the changes. There are many nutritional considerations that should be taken into consideration prior to embarking on any new diet. In this presentation we will look at four of the most common diets, the vitamins and nutrients that are typically missing from that diet type and the best ways to ensure those missing vitamins andpr nutrients are still a part of your daily intake.

Types of Specialty Diets Vegetarian Someone who eats a diet that consists of grains, nuts, seeds, vegetables, fruits, and /or dairy and eggs. Vegetarians do not eat meat, poultry, fish or any of their by- products from slaughter (What is a vegetarian?). Vegan Someone who eats a diet that consists of grains, nuts, seeds, vegetable, and fruits. Unlike a vegetarian, vegans do not consume dairy, eggs or any other animal product (What is a vegetarian?) Gluten Free “Excludes the protein gluten. Gluten is found in grains such as wheat, barley, rye and triticale (a cross between wheat and rye)” (Nutrition and healthy eating) No Carb/Low Carb (Atkins/ South Beach) These diets “restrict caloric intake by reducing the consumption of carbohydrates to 20 to 60 g per day (typically less than 20 percent of the daily caloric intake)” (Low-Carbohydrate diets).

The Vegetarian Diet Vitamins and Nutrients that need to be watched Protein Iron B12 Zinc Omega3 Fatty Acids Ways to ensure you get what you need Eat nuts, legumes, beans, soy, dairy and eggs at each meal for protein replacement Iron-rich foods should be eaten daily and consist of legumes, fortified veggie meats, nuts, seeds, prunes, raisins, blackstrap molasses, fortified cereals and grains, kale, and broccoli. B12 can be found in eggs and dairy products along with fortified veggie burgers and fortified cereals and grains Eggs, dairy, wheat germ, tofu, nuts seeds, whole grains and vegetarian meats are great sources of zinc To ensure an adequate amount of omega3 fatty acids consume flax seed, olive oil, soybeans and soybean oil

The Vegan Diet Vitamins and Nutrients that need to be watched Protein Iron B12 Zinc Omega3 Fatty Acids Calcium Vitamin D Ways to ensure you get what you need To ensure an adequate amount of calcium and vitamin D are consumed, purchase non dairy milk, yogurt and cheese products, such as almond or cashew milk or yogurt along with juices fortified with vitamin D. Consuming chickpeas, broccoli, dried figs, calcium-set tofu, calcium-fortified soy cheese, orange juice and/or cereal will ensure you are getting enough calcium in your diet.

The Gluten Free Diet Vitamins and Nutrients that need to be watched B vitamins (folic acid) Calcium Iron Zinc fiber Ways to ensure you get what you need B vitamins, to include folic acid, can be found in dark green leafy vegetables, fruit, nuts, beans, peas, dairy products, poultry and meat, eggs, seafood It is important that dairy be a part of a gluten free diet (The truth about gluten) Legumes, nuts, seeds, prunes, raisins, blackstrap molasses, kale, and broccoli should be eaten daily if meat is not a regular part of your diet Eggs, dairy, tofu, nuts seeds are sources for zinc and help maintain the daily recommended amount needed Great sources of fiber or fresh vegetables, berries, potatoes with their skins and nuts (Lerche)

The Low Carb Diet Vitamins and Nutrients that need to be watched Fiber B vitamins (folic acid) Calcium Potassium Ways to ensure you get what you need Great sources of fiber or fresh vegetables, berries and nuts (Lerche) B vitamins, to include folic acid, can be found in dark green leafy vegetables, fruit, nuts, beans, peas, dairy products, poultry and meat, eggs, seafood A calcium supplement is recommended for a short period of time at the start of a low carb diet (Bouchez) Avocado, dark greens such as collard and spinach and vegetable juices are great sources of potassium when on a low carb diet.

Is a specialty diet for me? When looking for a change in you diet, ask yourself the following questions before you make any decisions: Why do I want to change my diet? What are the goals/outcomes I want reach or accomplish? Do I have all of the information I need to start a new diet? Will I be able to maintain the diet I chose in regards to food choices, cost, ability to prepare and local resources available for the foods I will need? Am I willing and able to take the time to ensure I get all of the proper nutrients and vitamins needed to maintain a healthy me? Will this diet meet all of my needs to maintain the level of physical activity I currently have or plan to have while on the diet that I chose?

Conclusion When considering a change in your diet, whether it be for medical reasons, weight loss or personal choice, take the time to research the diet and the foods that are required to ensure you are getting all of the necessary vitamins and nutrients you need. The references listed at the end of this presentation are excellent sources of information for many of the questions you may have, such as why are each of the nutrients I discussed important to my overall health and what harm am I doing by not having the recommended amounts in my diet. Above all else, check with your physician before starting any of the specialty diets that are out there to ensure you do not lose more then you thought you would!

References Bouchez, C. (n.d) The down low on low-carb diets. WebMD. Retrieved, from Diet. (n.d.). Merriam-Webster. Retrieved, from Folate. (n.d.). Dietary supplement fact sheet: — Health professional fact sheet. Retrieved, from Haan, S., & Hand, B. (n.d.). 7 key nutrients vegetarians need to watch. SparkPeople. Retrieved, from Lerche DavisWebMD Weight Loss Clinic-Exclusive Feature. (n.d.). Top 10 sources of fiber. WebMD. Retrieved, from 10-sources-of-fiberhttp:// 10-sources-of-fiber Low-Carbohydrate Diets. (n.d.). - American family physician. Retrieved, from Nutrition and healthy eating. (n.d.). Gluten-free diet: What's allowed, what's not. Retrieved, from healthy-eating/in-depth/gluten-free-diet/art http:// healthy-eating/in-depth/gluten-free-diet/art The Truth About Gluten. (n.d.). WebMD. Retrieved, from gluten?page=1 gluten?page=1 What is a vegetarian?. (n.d.). Vegetarian society. Retrieved, from