Transcript blogs.spiritsd.ca

alternative diets
Why peoples diets differ
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Cultural or religious beliefs
Activity and lifestyle choices
Weight loss/gain goals
Allergies and intolerances
whats is available to the person
Canadian Food Guide
Females
Males
Vegetables
and fruits
7
8
Meats and
alternatives
2
3
Dairy and
alternatives
3-4
3-4
Grains
6
7
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
1. High protein intake- 19% -35% of calories come from meats
2. lower carbohydrate intake and lower glycemic index- eating fresh non-starchy vegetables
3. high fiber intake- non starchy vegetables have more fiber than grains
4. 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
5. Higher potassium and lower sodium intake- need more potassium in our diets than sodium
6. Net dietary alkaline load that balances dietary acid- meat creates acid while vegetables are basic, eating that in balanced
7. 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