Many individuals find that a list of directions eases their way of living. Directions, or principles, propose a guide for you to follow, ensuring that you not only stay on track, but more importantly, not fall off of it. This is the mechanism of D I E T S .

Recently, the Paleo Diet has been popping up as one of the top trends for millennials within the past few years. However, the culture of the diet is replicating the way humans lived 12,000 years ago. So, once again, the attempt in remaking the wheel is in full swing.

Taking the term, “paleo” from the the Paleolithic era… this diet demands individuals to only eat the foods that “cavemen” (ok, hello! And cavewomen!) ate over 10,000 years ago. This limits your choices to fruits and vegetables, nuts and seeds, meat, poultry, and eggs. Say goodbye to grains, legumes (beans), and dairy. Why is it a trend? This diet promotes a decrease in the risk of inflammation and disease development; oh of course, and to lose weight. Although this diet is encouraging the public to increase their fruits and vegetables, which definitely will serve some benefits to your body, it also raises a lil red flag:

ANY “DIET” THAT TELLS YOU TO IXNAY ANY FOOD GROUP IS A NO GO.

But, why?

Well, restriction within the diet leads to harmful and detrimental behavior. Following a diet that states, "You can't eat this food, that food, and this other food" restricts you from consuming it. Whether a diet says "You can't eat beans" or "You can't eat cookies" - they're both restrictions. Further, this may include, and is not limited to, various nutrient deficiencies and also begins to ignite an obsession of food and diet culture. (*Disclaimer: This does not include eliminating food items due to a disease or allergy.) Let's dive into these two major food groups:

Carbohydrates. As I wrote in my last post, carbs are not the bad guy. However, the type of carb does matter. Reviewing the term, “whole grains” includes items such as brown rice, quinoa, whole wheat bread, amaranth, and barley. When you ditch the carbs here, you’re also ditching the fiber. The 2015-2020 Dietary Guidelines for Americans are constantly reminding health professionals to promote the consumption of whole grains daily. With this, recent research has also concluded that the consumption of whole grains is known to reduce the risk of developing various diseases including heart disease, diabetes, and cancer. So, think before you exclude the carbs; you now might want to invite them (and fiber) to the party. They’re a #whole lot of fun.
Dairy. This food group has also been thrown on that wagon of “bad foods” that grains are on. Dairy items such as cow’s milk, cheese, and yogurt are excellent sources of protein, calcium, and vitamin D. Paleo practitioners explain that there are other ways to add such vitamins and nutrients into your body: for example, spinach. The dark, leafy green vegetable is known by consumers to be a wonderful source of calcium. Looking at the label, they’re not wrong.
In one serving of spinach you get 27 mg of calcium. However, only 5% of the amount of calcium that is consumed is actually absorbed (a.k.a, used) by the body.. This refers to the bioavailability of spinach in the human body. Meaning - let’s say you eat about 4.5 cups of spinach (121 mg of calcium), you’re actually only able to absorb - and use - 6 mg of calcium.

The recommended Daily Value of calcium for adults is 1,000 mg.

One serving of nonfat (skim) milk is 300 mg of calcium. Not only is milk’s calcium content higher than that of spinach, its bioavailability (32%) is more efficient, as well. This means, if you’re consuming a glass of skim milk at breakfast (300 mg of calcium) your body is able to use 96 mg of calcium, compared to the 6mg you get with 4.5 cups of spinach.

Now this is not me throwing a dig at spinach - they’re a cool fella and they are packed with a variety of known and beneficial nutrients. My attempt here is to explain the crucial, crucial, crucial IMPORTANCE of food when it comes to following a diet. If you’re ditching a food group because #fitspofranny is a size 2 in Lululemons you have to understand what those foods bring to the table: is it protein? Calcium? Omega-3s? What do they provide and where can you then get them now that you’re not inviting that said food group to your plate. Can you get it in another food? Or do you have to run to CVS and pick up a multivitamin. Cutting out large food groups that are packed with essential nutrients, such as dairy, is likely going to require the individual to invest in dietary supplementation.

As alway, if you’re ever concerned, lost or have questions - find a dietitian. They’re superheroes and super smart when it comes to all things food. The goal is to maintain your wellness journey long term - and no that does not mean making sure you cut out “bad foods” from your diet; it means strengthening the relationship you have with food. Which foods make you feel good? Don’t ask the blogger on instagram, ask yourself.