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! 

 

Food and Community in College: A Reflection

 Written by: Adrianna Gonnella; SLU Dietetic Intern

        Food serves as a vital thread in the fabric of culture, reflecting our identities and traditions. According to Rozin 2005, the evolution of people brought about an evolution in culture. Food became a “social vehicle” rather than purely a survival mechanism. Food allows people to make social distinctions through sharing, takes on symbolic or moral significance in religion, and becomes a medium for aesthetic expression through culinary art. This represents the idea that food is not just a means to an end- satisfying hunger-but a method for community

Food is often a shared experience, something that we use to share who we are or to bring people together. In a paper titled Gifts of Food, an anthropologist noted young people were sharing food for birthdays more often than sharing gifts. What stood out to me is that the article states the home was one of the most preferred sites for sociability, and social gathering in the home typically consisted of preparing dinner. These people thought that inviting friends over for  a meal was a sign of growing intimacy. It was specifically noted that the significance of inviting friends over for dinner did not lie in opening up the home, but rather the desire to put time and effort into the preparation of a meal.

College is a monumental time for community; we lose the familiarity of our family, are constantly making new friends, navigating changing friendships, and sharing life with our close friends and often roommates. In Gifts of Food, it was found that roommates often planned a meal to share to encourage community, and they often split up the tasks of cooking and cleaning.  This act is very similar to the practice of preparing a meal at home with your family, however, food typically varies greatly from the options and preparation strategies at home.  Consumption is mostly determined by what food you have access to and what outlet is available for food. Dining halls are more restrictive environments, whereas grocery shopping for the first time allows the freedom to eat in any style one chooses, although financial restraints also playh a major role in what you can purchase.

Research also suggests that dietary preferences can change depending on what is available, cultural norms, and peer influence in many college students. This acculturation  is partially attributed with attempts to integrate into the local population. A study of Greek participants suggested that when part of a university food environment, they switched from following a Mediterranean diet to a Western style of eating (Li, 2022). This fact made me think more about my food culture, and how I ate at home versus in college. I noticed when I was eating from the dining halls, I often craved tomato based foods, such as tomato sauce and vegetable soup because those were foods that I associated with home. I also found it lonely to eat alone, because my family always ate dinner together around a small table.  Thinking about these food traditions and customs made me realize that I had adopted some of my own traditions based on my friends and eating customs in college.  With research suggesting that food is often involved in friendship and community, this blog attempts to reflect on experiences sharing food that are specifically common in college.

Many people remember how coming to college as freshman, one of the biggest concerns was finding community. For many, one of the first things you do when beginning a friendship is to share food. Most schools typically have at least one coffee shop on their meal plan, and for many grabbing a coffee is a quick and casual way to begin a friendship. One of my first memories of college was gathering a group of people we had just met to go on a Starbucks run, where we talked for hours about our hometowns and experiences. Half the group didn’t even like coffee, but it was the sharing of the experience that made them want to come. Later on, one particular coffee shop became my go-to with friends. I remember having long talks about life that bonded a particular friend and I together as we found we shared very similar values. It was also a place to take a break from school, where I would go with friends to laugh about life and share something outside of class. I also went to this particular coffee shop to meet someone who became a mentor for a business related project. Additionally, another friend and I went to this special coffee shop to debrief on her first date. Four years later, we went on another coffee date to debrief her engagement, which had taken place at that very same coffee shop.

Although I could write many more stories just about coffee, coffee wasn't the only place we shared community.  At home, my family always ate dinner together, but in college, you could choose who you ate with.  It’s interesting to see how this aspect of community is still held in dining halls, as you see many groups of friends clustered together to share meals. As I was talking about this blog, the idea of “family dinners” in the dining halls came up, referring to when they were able to get an entire group of friends to dedicate time. Everyone who spoke of “family dinners” remembered fondly, and talked about how they usually lasted a long time. Dinners were special because you could see all your friends at once and hear their stories, rather than repeating them multiple times to separate friends in passing. They also were often more energetic events, as everyone would feed off each other's stories and energy. As upperclassmen, my friend group often missed “family dinner” in the dining halls. It was harder to get everyone to get together when we didn’t have a communal place to eat. We also had more intense schedules and later classes or activities that determined when we ate. 

Late night food runs are the hallmark of college. Ask anyone about what they ate at night, and they will likely drift off into a story about a favorite place to get late-night food. Yes, it was about being hungry, but it is also associated with sharing an adventure. My cousin often talks about late night tacos she shared with her friends. For me, it was late night pizza or Insomnia cookies. There was a place where you wouldnt go to get pizza until at least 11 pm. The trip was less about the subpar pizza and more about the thrill of having a place to go with your friends late at night, and running into other peers in the process. Late night food road-trips were also a core memory of college. The infamous taco bell run where everyone is screaming songs out the windows, or the hour-long drive for Insomnia cookies are some of the most simple yet memorable college experiences.

These particular memories are the strongest during COVID period, when roadtrips were one of the few experiences you could share. Even at a period where we were the most separated, food was something we still shared to bond us together. COVID memories are very unique to each person's experience, but it is interesting to me to see how food is still intertwined  in those memories. I remember sharing snacks with the girl I was quarantined with for COVID, and using that to open up conversation. I remember my mom doordashing meals to me in quarantine as an “I love you, feel better” message when she couldn't be present. I remember setting up a pulley system to a friend who was quarantined in her dorm to send her better snacks because when you're stuck in your room for days on end, your favorite snack can be the highlight of your day. I remember a friend taking a bunch of extra snacks, and tossing them out the window for us, because while being quarantined, he was thinking about his friends and what he could share with them. And finally, I remember dropping off a big bag of extra snacks at a local food pantry, because while I was in quarantine I read a lot of articles about all the people struggling with food insecurity during the pandemic, and thought of a way to share the surplus I had. 

Post-covid, we were allowed to share meals and as upperclassmen this sometimes involved inviting people over to share food in our homes. Oftentimes,culture or personal anecdotes are shared through the meal. For example, I was craving the pasta my family makes at holidays, so I invited friends over for “gnocchi night”. We made gnocchi together and I nostalgically told stories of making the pasta with my family. On another occasion, I attended a “friendsgiving” potluck where two friends brought traditional Indian snacks I hadn’t seen before, which led to further discussion about traditions, and they ended up practicing henna on my hands. Still another friend planned a superbowl event, and made dips and snacks that her family made every year at their big superbowl party, and another made caramel at christmas that she used to make with her grandparents. All these personal stories I learned through sharing food. A pertinent time for these shared meals was in celebration for birthdays, or holidays including “Friendsgiving”, Christmas, or Easter.

Certain foods can be comforting, which is something we experience throughout life. However in college, there are many stressful events that food is shared over, in particular large tests. For many after a stressful event, there was solidarity in finding comforting foods. A particular tradition for a group of my friends taking anatomy was to use our meal plan to get ice cream or boba tea after finishing a test, as a reward. We also used to pool our money to purchase snacks as fuel and motivation for a long night of studying. Food was also something we used to show support for a friend, like dragging someone who was having a bad day out to get ice cream, or leaving a snack on their desk when you knew they were having a hard time. It was a way to show you noticed them and that you cared. One particular instance that stands out for me is that a friend and I had very different snack preferences. He noticed one thing we both liked was hummus. After I had had a long week, we were watching a tv show, and he pulled out a huge container of hummus to offer me. Such a simple act was incredibly heartwarming, as that particular food selection reflected the time and thought my friend put into thinking about what was going on in my life, and showed he paid attention to my preferences. An interesting study linked at the end of the article highlights how sharing similar foods can instill trust and share connection, like I was experiencing with my friend. 

Food will remain a shared experience throughout our lives, however, it is particularly interesting to reflect on college. Many people experience altered resources for food and an abundance of time spent in community. Each person has memories specific to them, but a few of the traditions are almost “universal” college experiences, such as study snacks and late night meal runs. Perhaps this blog will encourage you to think about how food was shared amongst your friends, inspire nostalgia, and how that has changed or stayed the same now. Thanks for reading :)