Understanding Diets: How to find the best one for you
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Transcript of Understanding Diets: How to find the best one for you
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Understanding DietsHow to find the best one for you
Amanda B Figge, MS, RD, LDNDietetics & Nutrition
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www.SpringfieldClinic.com/DoctorIsIn
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Overview
• Different types of diets
– Pros and cons
– Nutritional concerns
• Example food plans of each diet
• Things to consider when choosing a diet plan
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Overview
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Diet
• Old French diete & Medieval latin dieta
– “daily food allowance”
• Latin diaeta & Greek diaita
– “a way of life, a regimen”
• Does NOT mean
– “what fabulous way am I going to starve myself this week”
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Diet
Source: bostonmagazine.com, rubyjax.com
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Weight Watchers
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Weight Watchers
• Focus:
– Losing weight through diet, exercise and friends!
– Support network & regular monitoring
• POINTS!
– (Calories + (Fat x 4) - (Fiber x 10)) / 50
– High fiber, low-fat foods typically have the lowest points
– New Simple Start program
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Weight Watchers
Pros
• Group therapy• Accountability• “No food is off-limits”
approach• Simple & easy method to
eating healthy • Can be low-cost • Online tools/apps
Cons
• Counting points becomes mundane
• “Saving up points” • Promotes foods with a lot of
added chemicals • For some people, it doesn’t
work!
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Nutrients of Concern
• Typically there are no nutrients of concern with Weight Watchers as it allows for all foods to be a part of its program.
– Very low/zero fat intake could have negative consequences
Source: http://health.usnews.com/best-diet
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Mediterranean Diet
Source: www.Oldwayspt.org
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Mediterranean Diet
• Focus on:
– Fruits, vegetables, whole grains, fish, chicken, eggs, beans, nuts, olive oil and small amounts of dairy
– Plant food-based meal plan with minimal consumption of processed foods and red meats
– Increased use of herbs/spices, NOT condiments to flavor foods
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Mediterranean Diet
• Focus on:
– Low in saturated fat• Olive oil as main source of fat
– Emphasis on family meals & physical activity
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Mediterranean Diet
Pros
• Cited as one of the “healthiest diets in the world”
• Limits processed foods• Easy to follow
Cons
• Increased cooking time• Possible increased expenses• No minimum or maximum
intake levels established
Rossi, et al. (2013) Mediterranean diet and glycaemic load in relation to incidence of type 2 diabetes: results from the Greek cohort of the population-based European Prospective Investigation into Cancer and Nutrition (EPIC). Diagbetologia, 56 (11), 2405-13.
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DASH
• Dietary Approaches to Stop Hypertension
• Supported by:
– National Heart, Lung and Blood Institute
– American Heart Association
– USDA: 2010 Dietary Guidelines for Americans
– The Mayo Clinic
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DASH• Focus on:
– Low Salt!
– Rich in fruits and vegetables, whole grains, low-fat/fat-free dairy, beans, nuts, seeds, fish, poultry, lean meats
– Limits sodium, sugar and red meats
– High in fiber, low in saturated & trans fat content
– Rich in potassium, calcium, magnesium
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DASH
• Generally recommended for:
– Those with high blood pressure
– People who have diabetes or chronic kidney disease
– African Americans
– Individuals age 51 and older
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Source: www.health.gov/dietaryguidelines/dga2005/ document/html/chapter4.htm
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DASH
Pros
• Well-researched• Specific daily level of calories
and minerals meal plans• Can lower blood pressure• Easy to follow
Cons
• Possibly too high in carbs• Some find it difficult to meet fruit
and vegetable intake requirements = (10 servings/day)
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Vegetarian Diets
• Focus on:
– Fruits, vegetables, grains, nuts/seeds, beans
– Typically, a diet that avoids animal products and hidden sources of animals (chicken stock, gelatin, lard)
– Vegetarian, flexitarian, vegan
– Pursued for different reasons
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Vegetarian Diets
Source: kpao.org
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Vegetarian Diets
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Vegetarian Diets
• Widely supported
– Reduce risk of heart disease, some cancers, diabetes, obesity, hypertension, diverticular disease
– Typically low in fat and high in fiber
• Need to be smart!
– Protein, calcium, vitamin D, iron, vitamin B12
http://www.vrg.org/nutshell/VRGPublicCommentsDGAC.pdf
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Vegetarian Diets
Pros
• Much easier to follow in today’s world
• Affordable• Can help lower risk factors for
heart disease
Cons
• May be deficient in many nutrients
• Does not promise weight loss
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Nutrients of concern• Calcium
– Milk substitute (almond, soy, coconut), cheese, yogurt, fortified orange juice, green leafy veggies, almonds/almond butter
• Iron– Dark leafy greens (spinach, swiss chard), oatmeal, rice, soy
products/legumes, almonds, pistachios, dried figs, raisins, enriched cereals (GrapeNuts, Total), molasses- Need increased Vitamin C
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Nutrients of concern
• Vitamin B12
– Naturally (milk, cheese, yogurt, eggs), fortified in rice/soy/nut beverages, ready-to-eat cereals, nutritional yeast
• Protein– Lentils, beans, legumes, soy foods (tempeh, tofu, soymilk),
grains (kamut, wheat berries, quinoa), nuts and seeds, meat analogs
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Nutrients of concern
• Vitamin D
– Fortified in milk, orange juice, ready-to-eat cereal, eggs, skin exposure to sunlight, some mushrooms
• Zinc
– Whole grain products, wheat germ, fortified cereals, nuts, beans
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Paleo
• Aka “caveman” diet
Source: fitbomb.com, makethechanges.com
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Paleo
Okay to eat Foods to avoid
Fruit Dairy
Vegetables Grains
Lean Meats Processed Foods & Sugars
Seafood Legumes
Nuts & Seeds Starches
Healthy Fats Alcohol
Modern Vegetable Oils
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Paleo
• Focus on:
– Limiting processed foods
– Avoiding grains (even gluten-free ones) and dairy
– Not “low-carb” rather “smart-carb”
– A better balance of omega 6: omega 3 fats
– Grass-fed, organic meats preferred
– Many abide by 80/20 rule
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PaleoPros
• Wide variety of paleo lifestyles
• Research is still in its infancy, but studies do support individuals may have a metabolic advantage when following paleo
• Improved omega 6: omega 3
Cons
• Wide variety of paleo lifestyles
• Can be more costly & time-consuming with meal-prep
• May be more difficult to follow when dining out
• Adjustment periods vary
http://somethingtochew.com/2014/01/16/how-carb-smart-are-you/
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Paleo
• Not just for humans!
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Nutrients of Concern (?)
• Calcium
– Almond milk, Greek yogurt (if permitted), dark leafy greens
• Vitamin D
– Milk substitutes, salmon/fatty fish, some mushrooms, egg yolks, sun exposure
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Nutrients of Concern (?)• B vitamins (thiamin, riboflavin, niacin, folate)
– Thiamin: pork, nuts, fish– Riboflavin: nuts, dark leafy greens, mushrooms, eggs,
asparagus– Niacin: poultry, fish, pork, seeds – Folate: dark leafy greens, asparagus, avocado
• Fiber & Potassium:– Diet is typically meets recommendations
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Wheat-Free/Gluten-Free
• Focus on:
– Gluten-free grains: oats, quinoa, rice, corn, potato
– Promotes intake of fruits, vegetables, dairy, meats and healthy fats
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Nutrients of Concern
• B vitamins (thiamin, riboflavin, niacin, folate)
– Thiamin: pork, nuts, fish
– Riboflavin: nuts, dark leafy greens, mushrooms, eggs, asparagus
– Niacin: poultry, fish, pork, seeds
– Folate: dark leafy greens, asparagus, avocado
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Wheat-Free/Gluten-Free
Pros
• (?) improved digestive system
• Can decrease processed food intake
• Simple to follow• Cost-effective
Cons
• May not guarantee weight loss
• Still allows processed foods
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Anti-inflammatory Diet• Focus on:
– Eliminating foods that can potentially cause inflammation in the diet while increasing intake of foods with anti-inflammatory effects
– No single addition or subtraction of one food item will improve overall health; calls for a need for a total diet approach
– Avoid red meats (?), fried foods, milk and cheeses, white breads, flours, gluten, sugar, chemicals
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Anti-inflammatory Diet
Source: www.drweil.com www.rawforbeauty.com
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Anti-inflammatory Diet
Pros
• Most will feel some improvements in quality of life
• Increased fresh food intake
Cons
• Does not promise weight loss• May be more costly• No consensus on actual diet
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Sample Meals
• Which menu looks like it would fit your lifestyle the best?
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Weight WatchersBreakfast Lunch Dinner Snack
¼ cup egg substitute 2 oz sliced turkey 4 oz baked chicken 1 cup fat free milk
1 sl whole wheat bread 1 sc fat-free cheese
2/3 c. cooked whole wheat pasta
3 low-fat graham crackers
6 oz light yogurt 2 whole wheat bread
1 oz roll
1 orange 1 tsp fat free mayo Lettuce, Mushrooms, zucchini, peppers
1 tsp spray margarine 1 pkg baked chips 2 tbsp fat free dressing
1 pear 1 tsp spray margarine
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Mediterranean Diet
Breakfast Lunch Dinner Snack
3 small whole wheat pancakes
Chickpea salad (garbanzo beans, peppers, olives, onions) + olive oil, spices
4 oz salmon Carrots, bell pepper slices
2 Tbsp light maple syrup
Large lettuce leaf 1 cup brown rice hummus
1 cup strawberries Whole wheat pita Spinach salad
1 cup fat free milk 1 cup cantaloupe
1 glass red wine
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DASH
Breakfast Lunch Dinner Snack
Oatmeal Chicken waldorf salad
Roasted chicken breast
Kiwi
Applesauce Whole wheat roll Baked potato String cheese
Whole grain English muffin
Baby carrots Asparagus
Strawberry preserves
Cantaloupe Tomato & spinach salad
Light yogurt Fat free milk Balsamic vinaigrette dressing
Fat free milk
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Vegan
Breakfast Lunch Dinner Snack
Oatmeal 1 cup veggie chili 2 cups vegetarian stir-fry (tofu, veggies)
1 cup dried figs
1 sl whole grain toast 1 whole grain roll 1 cup brown rice ¼ cup mixed nuts
2 Tbsp almond butter
1 tsp margarine 1 cup cantaloupe ½ cup orange juice
1 cup soy milk Carrot sticks
1 banana 1 apple
1 cup soy milk
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Paleo
Breakfast Lunch Dinner Snack
2 egg veggie omelet (peppers, onions, mushrooms, tomato)
4 oz chicken 4 oz tilapia ½ cup pistachios
½ cup sweet potato 1 cup spinach salad w/ artichokes, red onion, red peppers, mushrooms
1 cup cooked butternut squash
1 small apple1 cup almond milk
½ avocado Olive oil + squeeze fresh lemon1 cup almond milk
Sautéed zucchini, yellow squash, onions, mushrooms
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Wheat-Free/Gluten-Free
Breakfast Lunch Dinner Snack
Scrambled eggs + shredded cheese
Black bean taco (corn tortilla), peppers, onions, cheese, fruit salsa
4 oz chicken Yogurt + ½ cup strawberries
Rice cake Water 1 cup brown rice
1 Tbsp peanut butter Sautéed veggies
6 oz orange juice
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Anti-inflammatory DietBreakfast Lunch Dinner Snack
Option 1 Oatmeal + walnuts
Turkey sandwich
4 oz salmon Dark chocolate pieces
Blueberries + raisins
Whole wheat bread
Spinach salad 1 cup skim milk
Green tea 1 cup fresh fruit 1 cup brown rice
1 glass red wine
Option 2
Spinach omelet 4 oz salmon 4 oz chicken Handful walnuts
½ Avocado Sliced pineapple Spinach salad Dried cherries
½ cup pico de gallo
1 cup steamed broccoli
1 cup cooked spaghetti squash + sautéed veggies
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Considerations
• Obesity
– Limit calories and/or improve metabolism
• Hypertension
– Limit sodium intake
• Diabetes
– Limit carbohydrate intake
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Considerations• CKD (stage III, IV)
– Limit potassium, sodium, phosphorus and (?) protein intake
• PCOS
– Limit carbohydrate intake
• Menopause
– Traditionally-low fat; Updated: lower carbohydrate
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Considerations
• IBS
– Limit FODMAPs (wheat, dairy, beans, some fruits/veggies)
• High cholesterol
– Traditional: low-fat. Updated: low-carb + increased veggie and fruit intake
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Considerations
• Food preferences
• Finances
• Current health status
• Special dietary considerations
• Beliefs/principles of different diet lifestyles
• What makes you feel the best?
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Thank you!
• Questions?