FAD DIETS AND

PROTEIN
FRANKLIN AND MARSHALL COLLEGE
S U E H U R D , L I S A M A S T, K E L B Y B R I N K
M A R C H 2 8 TH, 2 0 1 9
WHAT IS A DIETITIAN
FAD DIETS
PEGANISM

W H AT I S I T ? P RO ’ S
• Hybrid of vegan and paleo diets • High in fiber
• Plant based but allows grass fed meat and • High in fruits and vegetables
butter
• No wheat or gluten-containing products, CON’S
limits quinoa, rice and oats • Expensive
• Focuses on organic and unprocessed
• Long list of avoidances
items
KETO DIET
W H AT I S I T ?
• Originally created to reduce seizures in
children with epilepsy
• 20-50g carbohydrates per day
• Forces body to use ketones for energy
instead of glucose
• 80-90% of diet is fat
P RO ’ S
• Promotes vegetable intake
• Very low in processed foods
CON’S
• High in fat
• Restricts many food groups
• Causes “fuzzy” thinking
• Lower fiber intake
VOLUMETRICS

W H AT I S I T ? P RO ’ S
• An approach to eating rather than a diet. • Promotes intuitive eating
• Has four groups of foods: groups 1 and 2 • Promotes variety
are eaten heavily, watch portions for group
CON’S
3, keep group 4 foods to a minimum.
• Eat foods similar to what you are craving • Does not teach portion or calorie control
INTERMITTENT FASTING
W H AT I S I T ?
• Idea is that by fasting, the body is forced
to use fat stores for energy due to lack of
available glucose
• There are many levels. Some people fast
between meals, for 12 hours of the day, 16
hours of the day, or full days
P RO ’ S
• Research shows that overnight fasting can
lead to weight loss
• Cuts down on other triggers for eating such
as emotional or boredom
CON’S
• Body needs energy to function properly
• Does not teach what foods are good to eat
and which are not as good.
RAW FOOD DIET

W H AT I S I T ? P RO ’ S
• No foods that are cooked, processed, • High fiber diet
microwaved, irradiated, genetically • No processed foods
engineered, or exposed to
pesticides/herbicides CON’S
• 75-80% of diet is plant based foods that
• Difficult to follow
are never heated above 115 degrees F.
• Eliminates food groups
WHOLE 30 DIET

W H AT I S I T ? P RO ’ S
• Elimination diet: no added/refined sugar, • Good for people with unknown food
grains, dairy, legumes, or alcohol for 30 sensitivities
days
• After the 30 days, start adding the foods CON’S
back in one-by-one and pay attention to
the effect it has on your body • Not meant to be a long term diet
• Point is to find out what foods work for • Does not teach portion sizes or how to
your body and which do not eat
SOUTH BEACH DIET

W H AT I S I T ? P RO ’ S
• High protein, low carbohydrate and low • Foods are already prepared
sugar
CON’S
• 1stphase: very low carb. 2nd
phase:
moderate amount of carb. 3rd phase: all • Foods are already prepared
foods in moderation • Not individualized
• Foods are pre-made and must be bought • Does not teach long-term healthy habits
to follow the phases of this four week diet
plan
PROTEIN
WHAT IS PROTEIN AND WHAT DOES IT
DO
• Protein is one of the three major nutrients that the body needs
• Functions
– Builds muscle
– Repairs damaged tissues
– Provides structural support to cells
– Makes up the enzymes that power many necessary chemical reactions in the body
– Can provide energy to the body if needed
– Make you feel full for a longer period of time
• Complete vs incomplete proteins
HOW CAN I GET PROTEIN

PLANTS ANIMALS
• Nuts and Seeds • Poultry
• Legumes • Fish and seafood
• Whole grains • Beef
• Pork
• Dairy
• Eggs
SAMPLE MEALS WITH PROTEIN
• Breakfast
– Two slices of whole wheat bread, one egg, 1 slice cheddar cheese
• 20g protein

• Lunch
– Black bean burger, lettuce, tomato, whole grain bun, with sweet potato fries
• 21g protein

• Dinner
– 1 cup cooked brown rice, 3 oz tofu, 1 cup mixed vegetables, 8 oz glass of milk
• 24g protein

• Snack
– 2 Tablespoons peanut butter, 1 apple
• 8g protein
WHERE CAN I GET MORE INFO?
• From your campus RDN!
– Sue Hurd :works directly with Campus Dining Services
• Email: Susan.Hurd@sodexo.com
– Lisa Zimmerman Mast: works directly with the Campus Wellness Center
• Individualized nutrition counseling available at no charge at the Student Wellness Center by Registered
Dietitian/Nutritionist Lisa Zimmerman Mast. Contact the Wellness Center directly to schedule an
appointment: (717)544-9051. Location: College Square, 931 Harrisburg Avenue, Lancaster, PA 17603. For
questions or to schedule group presentations, contact Lisa at lisa.zimmermanmast@fandm.edu
– No cost nutrition counseling, no cost presentations for sports teams, dorms, clubs, etc.
• Eatright.org
REFERENCES

• Harvard School of Public Health

• US News
• Whole30.com
• Southbeachdiet.com
• Eatright.org
• VRG.org
• MyPlate.org
• National Institute of Health