Lecture: Eat Well, Be Well - Being Mindful of Fad Diets

Introduction

• Presented by Megan Windham, Registered and Licensed Dietitian.
• Focus on healthy eating patterns and fad diet trends.
• Importance of sorting through misinformation on diet trends.

Popular Diet Trends

• Many buzzwords in diet trends: gluten-free, low-carb, ketogenic, paleo.

Juicing

• Juicing removes pulp and skin, losing some health benefits.
• High sugar content; less satiating compared to whole fruits.
• Recommendations:
  • Blend instead of juice to retain benefits.
  • Limit juice to 4 ounces.
  • Add protein (milk, yogurt, nuts) to enhance satiation.

Detoxes and Cleanses

• The liver naturally detoxifies the body; detox diets are not necessary.
• Risks include dehydration, bowel issues, lethargy, heart issues.
• No added benefits; recommend a balanced diet instead.

Gluten-Free Diet

• Gluten is a protein in wheat, rye, barley.
• Necessary only for allergies or sensitivity, not for weight loss.
• Gluten-free can lead to nutrient loss; not inherently healthier.

Whole30 Diet

• Avoids sugar, alcohol, grains, legumes, dairy.
• Includes meat, seafood, veggies, natural fats, some fruits.
• Criticism: Can promote guilt around food choices;
• Risks of disordered eating habits.
• Short-term, not a lifestyle change.
• Pros: Encourages less processed food consumption.

Paleo Diet

• Similar to Whole30; based on ancient diet principles.
• Eliminates dairy, grains, legumes.
• Pros: Promotes home cooking, more fruits/veggies.
• Cons: Nutrient deficiencies due to food group elimination.

Intermittent Fasting

• Types: alternate day, whole day, time-restricted feeding.
• Pros: Weight loss, no need to restrict food types, larger portions.
• Cons: Social eating interference, risk of binge-eating, digestive issues.
• Not recommended regularly due to more cons than pros.

Ketogenic Diet

• High fat, low carb, moderate protein.
• Originally for epilepsy management.
• Risks: Rapid, misleading weight loss due to water loss, nutritional deficiencies.
• Side effects: Keto flu, brain fog, nutrient deficiencies.
• Not sustainable long-term.

Key Takeaways

• Focus on sustainable lifestyle changes.
• Include all food groups for balanced nutrition.
• No quick fixes; 80/20 rule for diet balance.
• Encourage mindful eating and regular exercise.

Conclusion

• Reach out for more information or personal consultations.
• Best wishes for a healthy semester.