The Pitfalls of Dieting and Using Intuitive Eating as a Solution

 Written By: Sarah Lett; SLU Dietetic Intern

        Have you heard of a diet or food trend that promises to help you lose weight, improve your health, or feel better in general? I certainly have! Fortunately, there are some diets that have been shown to improve health outcomes across the board, including more lifestyle change-based diets like the Mediterranean and DASH diets– however, not all diets are created equal. Some popularized diets out there, such as keto, low-fat, and no added sugar diets, involve cutting out a type of food based on the premise that because nutrients like fat or added sugar are “bad” for our health, they should be eliminated from the diet at all costs. Additionally, diets that promote a calorie restriction as a whole to lose weight have also taken the public by storm. 

 Both types of dietary behaviors can be considered “restrained eating” (otherwise known as dieting), which is defined as purposefully limiting the consumption of certain foods, especially more calorie-dense foods, to achieve a certain weight or for other health reasons1,2. Although you may not have heard the term “restrained eating” before (I didn’t before writing this blog!), a lot of us have either tried a diet or know someone who has tried one before. Oftentimes, these diets stem from the way that society has deemed certain foods “good” or “bad” solely based on their nutritional value. This perspective of food creates a polarizing view on foods that may bring us joy but may not be the most nutrient-dense. Because of this, diets and dietary behaviors like these are likely doing more harm than good to our overall health. 

As you may expect, dieting can have negative consequences on our physical health. For example, although dieting may help people lost weight in the short-term, it has been shown to be associated with weight gain as well1. Restricting total food intake or specific foods throughout the day may also cause a person who diets to overeat at the end of the day or once they are safely by themselves, leading to their weight frequently fluctuating2. Restricting specific types of food or food groups can also prevent people who diet from getting all the energy and nutrients they need to function. 

What you may not expect, on the other hand, is the mental toll that dieting can cause. For example, that dieter who restricted during the day and overate at the end of the day may have felt guilt for straying from their diet, felt shame for eating foods they “shouldn’t” have eaten, or lost their sense of control around food2. Dieting may also make someone feel self-conscious or isolated from others– if you were at a birthday party for a friend and everyone else is enjoying a piece of cake while you are overthinking whether you should eat a piece or not, that would feel isolating, right?  

Of course, it is important to be mindful of consuming certain foods or nutrients if it is medically indicated for certain conditions. For instance, if you have a severe allergy or an autoimmune disorder directly related to food, such as celiac disease, avoiding the triggering foods would be the right thing to do.  

As an alternative to dieting, a holistic approach to eating a nutritious and balanced diet while minimizing guilt is intuitive eating, which focuses on listening to your body and its cues for hunger and fullness3. It does not involve restriction– all foods can fit, which allows you to truly be able to eat all the foods you love. Research has shown that, unlike dieting, intuitive eating improves aspects of mental health related to food and body image, specifically anxiety, self-esteem, body satisfaction, and pleasure with eating3. Because of the benefits to mental health, intuitive eating tends to be a more sustainable dietary lifestyle than dieting, which will help prevent trying many different types of diets that don’t work out long-term. 

Intuitive eating considers what you eat, but another crucial aspect related to intuitive eating is how eating makes you feel. If you grew up having pizza on Sunday nights for dinner and you want to order a pizza for dinner, it’s better in the long run to enjoy that pizza and not feel guilty for eating it than to eat something else and not feel as satisfied mentally or physically.  

If you or someone you know is struggling with yo-yo dieting and can’t seem to find a dietary lifestyle that sticks, try implementing these intuitive eating practices and see how you feel afterwards. 

The moral of the story? Enjoy that piece of cake on your birthday!  

From Fertility to Social Media: What I Learned as a Dietetic Intern at FNCE 2024

 Written By: Whitney Twit; SLU Dietetic Intern 

        A few weeks ago, I attended my first professional conference, The 2024 Food and Nutrition Conference and Expo (FNCE) in Minneapolis, MN. I travelled with a group of other dietetic interns, and we did our best to make the most of our trip – hiking to a waterfall, shopping at the Mall of America, and exploring downtown Minneapolis. While you may think these activities are what made the trip enjoyable, it really was the conference itself! We were able to network with other students, RDs, and future employers, attend educational sessions, visit with vendors at the food expo, and bring home lots of free goodies.  

FNCE is sponsored by the Academy of Nutrition and Dietetics and is the largest meeting of nutrition and dietetics professionals worldwide. The conference runs Saturday to Tuesday and is held in a different US city each fall. They offer continuing education sessions throughout each day, covering topics from fertility to eating disorders to athletics, as well as shorter “learning lounge” lectures during breaks. The expo hall is filled with hundreds of food and beverage companies promoting their products (and often giving out free samples!) as well as a poster presentation where researchers are discussing their studies. 

While FNCE is primarily designed to be a learning and networking opportunity for dietitians, dietetic technicians, and other nutrition professionals, they do a great job of supporting students and interns as well. They offer student stipends to cover the cost of registration, as well as student host positions which significantly discount registration costs in exchange for a few hours of work during the conference. There are also specific sessions and events designed specifically for students, like a welcome dinner, a dietetic internship fair, and a resume building workshop. I attended a FNCE First Timers session in the learning lounge, which was geared toward students and interns and provided helpful information about how to navigate a conference of this scale. They also emphasized the importance of networking, which I got to participate in with vendors at the expo, researchers at the poster presentation, and by striking up conversation with people sitting next to me during sessions. 

One of my favorite parts of FNCE was attending the education sessions taught by skilled RDs, physicians, psychologists, and other professionals. There was a wide diversity of topics, with a total of over 90 different education sessions offered over four days. I was able to choose topics or speakers that I wanted to learn more about, as many of the topics are unique and not covered in school. Getting to learn alongside professionals was a new experience for me, and one that excited me for my future in the field. Here are some things I learned from a few of my favorite sessions: 

Breastfeeding: This session addressed the role of RDs in overcoming challenges in meeting breastfeeding goals in the US. The Supplemental Nutrition Program for Women, Infants, and Children (WIC) is one of the largest promoters of breastfeeding, employing registered dietitians and board-certified lactation consultants. The speakers walked through a registry study showing a gap in impactful RD care for mothers struggling with breastfeeding and presented a case study to practice using appropriate NCP terminology. 

Anorexia Nervosa: This session focused on the treatment and pathophysiology of anorexia nervosa. I learned that there are many nutrient deficiencies associated with this disorder, like essential fatty acids, zinc, folate, and B12, and that their reversal may cause weight restoration, decrease in GI discomfort, and healing. 

Social Media: Two prominent RDs on social media led this session, which emphasized the importance of dietitians in this space as public health advocates. Only 2% of the health information on TikTok is completely true, and this is where a majority of young people are receiving their information now. They walked through practical tips for how to get started on social media and the importance of supporting other dietitians in bringing truth to harmful nutrition claims and trends. 

Women’s Fertility: Infertility affects 15.5% of reproductive age women in the US and is impacted by many different factors like hormones, nutrition, stress, sleep quality, and environment. The speakers walked through the importance of the HPA axis as well as gut health in endocrine function. I learned about the role of nutrients like omega-3, vitamin D, folate, and zinc in the growth, development, and quality of eggs. The speakers also discussed endocrine disruptors like BPA and phthalates, found in plastic containers and wraps and how avoiding these can support reproductive health. 

The benefits of attending a professional conference as a student extend far beyond gaining knowledge at education sessions. One recent study found that nonpresenting undergraduate students attending a professional conference gained a new and broadened understanding of their field, networked with professionals and fellow students, enjoyed meeting vendors, and explored nontraditional career pathways.1 Another study in 2020 showed a statistically significant increase in nursing students’ sense of belonging to the profession after attending a professional conference.2 After attending FNCE, I can personally say that I experienced many of these benefits as well. I feel much more educated, well connected to the dietetics field, and confident in my networking skills. 

Ultimately, I believe attending FNCE has expanded my view of the nutrition and dietetics field and spurred my excitement for a future profession. I came home with new knowledge, connections, and giveaways! I was also able to use this conference as a time to reconnect with some professors and mentors from my undergraduate career, which was very important to me. I would encourage any students or dietetic interns to attend FNCE if they are able. Next year, FNCE will be held in Nashville, TN (my hometown!), and I can’t wait to attend again and see what freebies and knowledge I bring home!