Download Nutrition Science and ways to eat

WHAT’S THE
PROBLEM?
PALEOLITHIC DIET
THIS DIET PROMOTES EATING THE WAY OUR ANCESTOR HUNTER-GATHERERS DID.
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FOCUS ON PROTEIN AND FAT FROM ANIMALS
VEGETABLES AND SOME FRUIT
MODERATE CARB INTAKE
NO REFINED SUGARS OR PROCESSED FOODS
NO DAIRY, GRAINS, LEGUMES OR WHITE POTATOES
WHO CAN BENEFIT?
• GREAT PLAN FOR WEIGHT MANAGEMENT & LEANING OUT
• MAY BE TOO LOW IN CARBS TO BE A LONG-TERM DIET PLAN FOR SERIOUS
ATHLETES
• ATHLETES CAN MODIFY BY INCLUDING DAIRY AND POTATOES TO INCREASE
GOOD CARBS FOR RECOVERY
KETOGENIC DIET
Low Carb High Fat
• UP TO 80% OF DAILY NUTRIENTS FROM FATS: MODERATE PROTEIN &
VERY LOW CARB
WHAT’S THE THEORY?
• YOU ARE RE-TRAINING YOUR BODY TO USE FATS AS YOUR PRIMARY
ENERGY SOURCE WHILE AT THE SAME TIME REDUCING BLOOD SUGAR
AND INSULIN LEVELS.
• AS BLOOD GLUCOSE AND INSULIN LEVELS DROP AND KETONE BODY
LEVELS RISE, THE HEART, MUSCLE AND BRAIN REDUCE USE OF GLUCOSE
AND INSTEAD USE FATS AND KETONES TO FUEL THEMSELVES.
• THIS METABOLIC STATE IS CALLED NUTRITIONAL KETOSIS.
WHAT’S THE DOWNSIDE?
• CAN BE DIFFICULT TO MAINTAIN – NEED TO COMMIT LONG-TERM
• YOU CAN’T FLIP BACK & FORTH BETWEEN A KETOGENIC DIET AND A
TYPICAL CANADA FOOD GUIDE DIET
KETOGENIC DIET (LCHF)
MEDITERRANEAN DIET
“The Heart Healthy Diet”
HEAVILY PLANT BASED
• LEGUMES, WHOLE GRAINS, FRUITS & VEGGIES, WITH A BIG EMPHASIS ON
OMEGA-3 FATTY ACIDS FROM OILS, NUTS & FISH
• MODERATE AMOUNTS OF DAIRY & WINE
• VERY SMALL EMPHASIS ON MEATS
BENEFITS
• SOME RESEARCH HAS SHOWN THAT THIS DIET MAY REDUCE RISKS FOR
CANCER, DIABETES, PARKINSON’S AND ALZHEIMER’S
• THE HIGH GRAINS AND STARCHY FOODS ARE GREAT FOR ATHLETES BUT
THIS DIET CAN BE TOO LOW IN PROTEIN FOR ATHLETES
• EASILY ADJUSTED BY INCLUDING MORE FISH & MEAT
VEGETARIAN DIETS
WHAT ARE THE HEALTH BENEFITS OF A VEGETARIAN DIET?
• The diet is high in fibre and usually low in fat and is suggested to
decrease risk of:
Heart disease,
Colorectal, ovarian, and breast cancers
Diabetes
Obesity
Hypertension (high blood pressure)
CONCERNS
• Ensure enough of vitamins B-12, D, calcium, zinc, riboflavin, iron
• Include a wide range of protein from whole grains, lentils, beans,
tofu, nuts, seeds, eggs, peas, and dairy (if non-vegan)
• Vegans must ensure they get enough calcium
VEGETARIAN DIETS
THE PROS OF A RAW FOOD DIET
1. Living foods! Maximise these nutrient
benefits by eating raw.
2. Cooking foods may release carcinogens and
free radicals that are harmful to health
3. Unrefined, unprocessed foods and thus
essentially eliminates trans fat and refined
sugars, while offering very low levels of
saturated fat and sodium.
4. Raw foods contain high levels of healthy
fats and fibre.
5. Focus on purchasing local, organic foods
lends a helping hand to our long term
sustainable environment.
THE CONS OF A RAW FOOD DIET
1. Raw food diets are often found to be low in essential
nutrients – lack of certain vitamins and risk of low
bone mass.
2. Risk of food poisoning from raw meats.
3. Certain vegetables actually require cooking to release
key nutrients.
4. Cooked foods can be more gentle on the digestive
system than raw foods, which can prove to be quite
irritating to some digestive systems.
THE LAST WORD….
COMMON LINKS – REAL, HIGH QUALITY FOODS
KETO, PALEO, AND MED DIETS ALL MANIPULATE CARBS
YOU NEED TO EAT IN A WAY THAT IS SUSTAINABLE LONG TERM
FIND OUT WHAT WORKS FOR YOU AND LISTEN TO YOUR BODY – EVERY
ONE’S BODY IS DIFFERENT!
• RECOGNIZE THAT WHAT YOU EAT CAN HAVE AN INCREDIBLY POWERFUL
EFFECT ON YOUR HEALTH
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