ALTERNATIVE EATING PATTERNS Presented by Christina Ferraiuolo and Ashley Raasch

Today we will talk about…  Whole foods and nutrients  The word “diet”  Different eating patterns  Vegan/vegetarian/raw  Paleo/high protein  Volumetrics  Benefits and drawbacks to these patterns  Dangers of removing food groups from the diet

But First…  We want to see what you already know about eating patterns!  Keep your game sheet, the answers will present themselves in the presentation. Feel free to write notes or questions as we go!

The Word “Diet”  Diet is the “usual food and drink of a person or animal”  A “diet” should be seen as a pattern that we strive to fulfill for optimal health.  When someone says they are on a “diet” we assume they are trying to lose weight, build muscle, and be healthier, but all people follow some sort of diet every day.  All diets should strive to contain all nutrients for optimal health, regardless to what eating pattern you follow. The sources of these nutrients are endless!

Whole Foods & Nutrients  What are nutrients? A substance that provides nourishment essential for growth and the maintenance of life.  We generally think of vitamins and minerals, but carbohydrates, proteins, fats and water are nutrients too!

Why Do We Eat?  To survive  Express appreciation  Celebrate  Sense of belonging  Customs  Self realization  Learned behavior

Following Eating Patterns  We all do it!  Grazing  3 meals a day  Eating from home supply  Eating out  Eating one meal a day  Not eating breakfast  Why do we do it?

Influences  Preference  Cultural  Social  Religious  Economic  Environmental  Political  These preferences can change many times!

Vegetarianism Lacto-ovo: eggs and dairy Lacto-vegetarian: dairy Pollo-vegetarian: eggs, dairy and poultry Pesca-vegetarian: eggs, dairy and seafood Semi- vegetarian: eggs, dairy and occasional meat Strict vegetarian (vegan): no animal product! Raw foodist (vegan): eats raw foods only Fruititarian: fruits, nuts and seeds

Nutrients to Note  Energy: Vegetarian diets are usually lower in calories than omnivorous diets — those that include animal products — because they provide more fiber and less fat.  Protein, Iron, Calcium, Zinc, B12.

Protein  Essential for growth and maintenance  Sources of protein for vegetarians and vegans include:  Beans  Nuts & nut butters  Peas  Soy products (tofu, tempeh, veggie burgers)  Milk products and eggs are also good protein sources for lacto-ovo vegetarians.

Iron  Iron functions primarily as a carrier of oxygen in the blood. Regardless of dietary choice, iron intake is a concern for all teens.  Iron sources for vegetarians and vegans:  Iron-fortified breakfast cereals  Spinach  Kidney beans  Black-eyed peas  Lentils  Turnip & beet greens

Calcium  Used for building bones and teeth and in maintaining bone strength  Sources of calcium for vegetarians and vegans:  Calcium-fortified soymilk  Calcium-fortified breakfast cereals and orange juice  Tofu made with calcium sulfate  Dark-green leafy vegetables (collard greens, turnip greens, bok choy, mustard greens)  Tahini *The amount of calcium that can be absorbed from these foods varies.

Zinc  Is necessary for many biochemical reactions and also helps the immune system function properly.  Sources of zinc for vegetarians and vegans:  Many types of beans (white beans, kidney beans, and chickpeas)  Zinc-fortified breakfast cereals  Wheat germ  Pumpkin seeds

B 12  Used to maintain healthy nerve cells and to help in the production of DNA and RNA.  Vitamin B 12 also works with folic acid to help make red blood cells and to help iron work better in the body, and both are involved in immune function and mood.  Vitamin B 12 is found in animal products and some fortified foods

Omega-3 Fatty Acids  Omega-3 fats are good for heart health and are found in fish and eggs.  Some vegetarians (especially vegans) may not get enough omega-3 fatty acids

Meeting Recommendations  Alternative diets can meet all the recommendations for nutrients  The key is to consume a variety of foods and the right amount of foods to meet your calorie needs

Potential Risks  Being a vegetarian is a commitment!  By eliminating food groups we put ourselves at risk for nutrient deficiencies  Make sure to get enough calories and fat while avoiding processed convenience foods

On the Go  Avoid fast-food restaurants  Decide ahead of time how flexible you want to keep your diet  Double-check with the waiter before you order  Be creative

Other Popular Eating Patterns  Volumetrics  Raw  Paleo  High Protein

Volumetrics  Based on eating lower calorie, high fiber, lower fat, lots of fruits and vegetables, and not banning any food groups!  Find foods that can be eaten in large amounts without a huge amount of calories.  Good: There are no good or bad foods, evaluate food by calories vs. volume (energy density), easy to eat at restaurants!  Bad: Healthy foods might get a bad name because of their energy density (can we name a couple?).

Raw Food  Lifestyle change- believes that plant foods in their most natural state, uncooked and unprocessed, are the most wholesome for the body.  Good: Promotes whole foods and cooking at home, eating out less as it would be difficult to find raw foods in restaurants (unless you want to eat plain salad everywhere you go!).  Bad: The healthfulness of this diet has mixed reviews! B12 deficiencies were common among raw foodists, there is a lot of planning involved, and important nutrients are not consumed!

American Dietetic Association Guidelines for Raw Foodists  Eat almost twice the iron as nonvegetarians. Good sources of iron are tofu, legumes, almonds and cashews.  Eat at least eight servings a day of calcium-rich foods like bok choy, cabbage, soybeans, tempeh, and figs.  Eat fortified breakfast cereals, nutritional yeast, and fortified soy milk for B12. Take a B12 supplement too.  Eat flaxseed and walnuts. Use canola, flaxseed, walnut, and soybean oil. These are all sources of omega-3 fatty acids. You may also want to take an omega-3 supplement.  Take vitamin D through supplements and food sources that are fortified, soak beans and seeds to make them more digestible and easier to absorb zinc.

Let’s move to the other side of the spectrum!

Paleo “Cave Man” Eating Pattern  To eat like our Stone Age (Paleolithic) ancestors to be healthy. It is a plan based on the foods that could be hunted, fished and gathered by cavemen around 10,000 years ago.  Meat, fish, shellfish, eggs, tree nuts, vegetables, roots, fruits, and berries.  There is no dairy, grains, sugar, legumes, potatoes, processed oils, and any foods that were grown after agriculture started. No salt and any drinks other than water, coconut water, or green tea.  Good: Rich in lean protein and plant foods contains fiber, protein, and fluids. Based on whole foods, less sugar, sodium, and processed foods.  Bad: Removes many food groups that provide us essential nutrients and should not be removed from our eating pattern! It is hard to stick to, heavy in meat, can be an excuse to eat high saturated fat and cholesterol.

Overall Message:  A diet that promotes whole, unprocessed foods is universally promotes by most all healthy diet recommendations. But so are whole grains, low-fat dairy, and legumes- which all together promote a well balances diet without the need for supplements.

High Protein Diet  Eating reduced carbohydrate and replacing them with proteins so that 30-50% of your daily calories come from protein.  Eating more protein does not increase muscle mass.  Although fruits and vegetables contain carbohydrates, it is not recommended to eliminate them from the diet. Instead, replace refined carbohydrates with more fruits and vegetables.  Protein is important but so are carbohydrates, fats, and total calories.

Pros  We feel fuller for longer when we eat protein instead of, or with carbohydrates.  Protein is needed for growth, repair, and development and is an integral part of cells.  If it is planned correctly, a high protein diet plan that include fruits, vegetables and “smart” carbohydrates promote a balanced diet!  For a higher protein diet, include lean and low-fat sources of protein at every meal You should also stock up on "smart carbs" such as:  Fruits  Vegetables  Whole grains  Also try healthy fats such as:  Nuts  Seeds  Olives  Oils  Fish  Avocado

Cons  Eating your same diet and adding more protein, will actually cause you to gain weight.  Eating only protein put a person in starvation mode- our brain cells require pure glucose to function!  High protein diets can be high in saturated fat and cholesterol.  Is it dangerous to eat high protein?  Always talk to a RD or doctor before starting a diet, but high protein is safe unless you have kidney or liver disease.

Evaluation!  Working in groups, use the food models to create a healthy meal that fits your assigned dietary pattern  Designate one person from your group to share what you came up with

Call To Action  Use caution when choosing to follow a food pattern that eliminates one or more food groups.  Make sure you are consuming the necessary nutrients in their whole form when possible to allow your body to stay healthy.

Questions? Thank you!

References   caveman-paleo-diet  food-diet  veggies-are-healthier    Oldways.org  Kidshealth.org