National Nutrition Month Event Proposal

Group 5: Intermittent Fasting

Student Name: Project Role Contribution to Proposal

Riley Maloney Leader/ Editor Needs Assessment (Nutrition

Concerns); Lesson Plan

Jade Hamann Spokesperson Needs Assessment (Nutrition

Demands); Lesson Plan

Katherine Hinojosa Checker Needs Assessment (Nutrition

Demands); Lesson Plan

Jenna Lemenager Recorder/Secretary Meeting Minutes; Needs

Assessment (Food &
Nutrition Habits); Lesson
Plan

Olivia Bordenet Checker Budget; Needs Assessment

(Food & Nutrition Habits);
Lesson Plan
Needs Assessment:
Nutritional Demands:
The daily requirements for a college-aged population (18-24) are outlined in the MyPlate
Guide. The USDA states that an adult needs 2 cups of fruit daily in the form of whole fruit.1 This
is important to help contribute to the daily amount of fiber which is 28g for women and 35g daily
for men. Adults also need 2.5 cups of vegetables daily, which should vary.1 This variety of
vegetables helps to ensure adequate consumption of micronutrients.
College-aged students are advised to get 6 oz of grains daily and half of them should be
whole grains.1 These whole grains are good in increasing the amount of fiber in their diet to meet
the requirements stated above. 3 cups of dairy daily are required in the form of low-fat or fat-free
dairy.1 This helps fulfill calcium and vitamin D micronutrient needs. Protein is the last food
group and the daily amount is 5.5oz per day.1 A variety of these proteins are key to decrease the
likelihood of increased cholesterol levels with red meat and provide omega-3’s when it comes to
fatty fish consumption. These requirements should be paired with physical activity of more than
150 minutes per week.1 It should also be noted that along with these requirements colleges
students should be limiting consumption of sodium, saturated fats, and added sugars.1
These food groups should be contained within the acceptable macronutrient ranges as
defined by the Institutes of Medicine. Carbohydrates, which include grains, fruits, and
vegetables, should make up 45-65% of calorie intake.2 This can also be calculated as 5-12g of
carbohydrate per kilogram of body weight.2 Protein, which includes some dairy, should make up
10-35% of caloric needs or 0.8 grams per kilogram of body weight.2 Fats, such as some dairy,
should be limited to 20-35% of energy needs with a limit on saturated and trans3.
Nutritional Concerns:
Through the process of fasting, an individual can obtain various benefits. These evidence-
based benefits include increased HGH (human growth hormone), which benefits fat loss and
muscle gain; lowered insulin levels, aiding in greater hunger control and fat availability;
increased cell repair; and differentiated gene expression leading to greater longevity.3 However,
like any nutritional lifestyle change, it needs to be assessed on an individual basis. According to
the Journal of Nutrition and Biochemistry, “women of reproductive age are less likely to reap
benefits from the intermittent fasting lifestyle”.4 In this study, researchers discovered that the act
of fasting for 18 hours and having a feeding window of 6 hours led to women with a history of
eating disorders to relapse 80% of the time. Additional findings found women with a BMI lower
than 18.5 had a 32% greater risk of infertility and amenorrhea compared to women with a BMI
of 20, and had a 49% chance of hormonal imbalance and a decrease in metabolic function
compared to men in the same age range (18-25).
Men seem to adjust better to the intermittent fasting lifestyle and obtain more benefits in
general, compared to women. In the same study, men who followed the 18:6 feeding pattern had
a substantial change in insulin response and had an increase in their T3 hormone, which showed
an increase in thyroid metabolic function. The varied results in men versus women may result
from the difference in biological hormone regulation amongst the sexes. Despite these
differences, women can still obtain benefits from fasting. To help avoid decreases in metabolic
rate and overall health, women should ease into intermittent fasting. They should also make sure
they are consuming enough calories per day within their given eating window. If amenorrhea
occurs, fasting should end and caloric intake needs to be reassessed. Ultimately, more research is
needed on intermittent fasting to indicate whether or not it is indeed harmful to women, or men,
in the long-term.

Food and Nutrition Habits:

For a majority of college students, many of their eating habits are focused around
convenience, price, and time instead of nutritional value. Because of constraints such as money,
time, and inconvenience, it can become easy for college students to fall into unhealthy eating
habits. According to the World Health Organization, obesity in adults age 20-39 is up to 29%.
The health behaviors that increase this risk can start as early as adolescence.5 These unhealthy
habits can lead to deficiencies, resulting in a decrease in both academic and physical
performance. Vending machines are common and convenient, which makes them frequently
used by college students. Vending machines are notorious for containing unhealthy foods which
only reinforces previously formed habits. Because of choices like these, a majority of this
population over consumes the RDA of added sugars, trans fats, and processed meats, while not
consuming the RDA for vegetables, nuts, and seeds.
Another factor that contributes to unhealthy eating habits is limited food options in dining
halls. However, many colleges offer nutrition courses available to the whole student population.
It’s seen that students who have taken at least one-semester long nutrition course increase their
physical activity, have significant behavior changes, and overall make healthier choices.6
Previously, the focus has been on decreasing portion sizing, however, this has been shifting to an
increase in nutrient dense foods regardless of portion size. There has also been an increase in
popularity of health promotion apps, like Fitbit, and My Fitness Pal. These have lead to increased
awareness of daily calorie and macronutrient intakes
Eating habits can be influenced by psychological and social factors in addition to campus
environmental factors. A highly common factor that affects eating habits among college students
is stress. Not only can this affects students’ mental health, but it can also affect their eating
habits. Studies have shown that students tend to have a higher BMI when having reported higher
levels of stress.7 Stress eating is often characterized by the increased consumption of sugar-filled,
high-calorie snacks that students see as “comfort food” and crave when stress levels get high. On
the other side of things, high levels of stress can also diminish one’s appetite. When students
have so many other things to worry about, like exams, essays, and presentations, it’s common
that students forget to eat.

Proposed Budget:
 Item Quantity Total Cost for item

Tri-fold board 1 board $2.77

Tiesta Tea Packets - Chai 113 packets $0 (donated)

Construction & Printer Paper Amount may vary Already have

Other Craft Supplies Tape, glue, markers, etc. Already have

Total: $2.77

Total per student: $0.55

Lesson Plan:

Title: What’s the Tea on Intermittent Fasting?

Time: 1-3 minutes

Overview: Intermittent Fasting (Fad Diets)

Goal: to familiarize college-aged students with concerns involved with Intermittent

fasting in a fast-paced, fun way.

Pre-Assessment:

1. Have you ever fasted or do you know someone who has fasted?

2. How many meals do you typically eat? Do you snack in addition to these meals?

Learning Objectives:

1. Participants will be able to recognize the basic characteristics of intermittent

fasting

2. Participants will be able to summarize intermittent fasting as a diet when

conversing with other college students

Task List

1. Arrive on time with the following items: Poster board & Tiesta Tea Packs

a. 5:00-6:15pm: Katherine, Riley and Olivia

b. 6:00-7:15pm: Jade and Jenna

2. Set up poster board - Katherine

3. Store tea packets out of sight to avoid students from taking them - Olivia

4. Distribute lesson plans to group members - Riley

5. Engage students in conversation during the event - Everyone

6. Take down poster board - Jade

 7. Pack up extra tea packets (if there are any left) - Jenna

Teaching Instructions

1. Pre-Assessment

○ Have you ever fasted or do you know someone who has fasted?

○ How many meals do you typically eat? Do you snack in addition to these

meals?

2. Overview of Intermittent Fasting

○ Intermittent Fasting: eating patterns where participants fast for 16-48

hours with little to no energy intake.8

■ Circadian Rhythm Fasting: meals are restricted to 8-10 hours a

day9

■ Alternate Day Fasting: one day with one meal (25% kcal needs)

followed by with one normal day10

■ Whole Day Fasting: 1-2 days per week with complete fasting

(<25% kcal needs) with no restriction on other days10

■ Time-restricted feeding: meals are eaten within a time frame per

day like 8am-3pm10

3. Benefits of Intermittent Fasting

● Enhances mitochondrial health8

● DNA repair8

● Long term metabolic effects8

● Reduction in age-related pathologies (neurodegeneration)11

● Improved gut barrier function11

 ● significant weight loss11

● decreased fat mass & waist circumference11

● May reduce or eliminate nighttime eating12

○ a source of unintentional weight gain, obesity, and diabetes

● Improved metabolic homeostasis13

● Decreased insulin resistance, obesity, and cirrhosis development13

4. Disadvantages of Intermittent Fasting

○ With the decreased fat loss, high-fat meals can cause an increased risk for

obesity and decreased energy expenditure14.

■ Overall point: Intermittent fasting is too new and under-

researched for us to say that there is a definite benefit for this diet

○ no data to say that the weight loss will continue in the long term15

○ can be dangerous for people with a history of disordered eating, pregnant

or breastfeeding women, people with advanced diabetes9

Discussion and Evaluation:

To test that we have fulfilled our learning objectives, we will be using trivia

questions (Activity #2) to reinforce and test their knowledge. There are ten

questions that get increasingly harder. To get to the next one, they must get the

previous one correct. The last question is the most in-depth and the correct answer

will earn the participant a Tiesta Tea pack. To test how effective our teaching is,

we can count the amount of Tiesta Tea packets at the end. If we give away more

than half of our tea packets, that would show that we have completed our learning

objectives.
Activity Form Page:

Activity #1: Trifold Board

A. Purpose: To educate our target population in a visual format on the benefits and

concerns of intermittent fasting

B. Materials Needed: Trifold Board, Paper, Construction Paper, Tape, Markers

C. Source of Materials: Group Members, see the budget

Activity #2: Trivia

A. Purpose: To reinforce our target population’s knowledge about the benefits,

drawbacks, and side effects of intermittent fasting in an engaging way

B. Materials Needed: Paper (for Trivia Question List)

a. Trivia Questions:

i. Intermittent fasting helps people lose both weight and muscle

mass. T/F?

ii. Intermittent fasting can help lower insulin levels, which can benefit

people with Type 2 Diabetes. T/F?

iii. Are women or men more likely to experience the negative side

effects of this fad diet?

iv. Why do men adjust to the intermittent fasting diet better than

women?

v. What is the recommended daily caloric intake for someone who is

fasting?

vi. Name three benefits to intermittent fasting.

vii. Name two disadvantages to intermittent fasting.

 viii. What populations is the intermittent fasting diet NOT
recommended for?
ix. What does nighttime eating lead to while completing the
intermittent fasting diet?
x. Name two types of intermittent fasting and their eating restrictions.
C. Source of Materials: Group Members, see budget

FSHN Students Extra Credit Question:

Which of the following groups of individuals would intermittent fasting work the best

for?

a. Women who are lactating, since it can help increase milk supply

b. Those who have had disordered eating patterns in the past

c. Children between the ages of 5 and 13 as it aids in digestion of food

d. Individuals who are extremely active for endurance or muscle building

sports.

Marketing Description Statement:

Have you hit the mid-semester slump yet? Are you looking for ways to procrastinate by

prioritizing other areas of your life like your health? Your nutrition can be your new

priority! Come to the National Nutrition Month Fair at the Ikenberry Commons on March
 12th from 5:30-7:00pm! Learn about the latest diet crazes and get the tea on Intermittent

Fasting!

Promotional Item Description:

For our promotional item, we will be giving away Tiesta Tea packets of the

energizer blend which will combat tiredness by giving you “an added mental and

physical boost”16. This product contains a blend of 8 different teas for a rich and

complex flavor.

References:

1. MyPlate, MyWins: Make it yours. https://choosemyplate-

prod.azureedge.net/sites/default/files/printablematerials/mini_poster.pdf. Published May

2016. Accessed March 3, 2019.

2. Manore MM. Exercise and the Institute of Medicine recommendations for nutrition.

Current Sports Medicine Report. 2005;4(4).

3. Nair PM, Khawale PG. Role of therapeutic fasting in women's health: An overview. J

Midlife Health. 2016;7(2):61-4.

4. Heilbronn, J. Glucose tolerance and skeletal muscle gene expression in response to

alternate day fasting. Journal of Nutrition and Biochemistry. 2018; 4(3):70-78.

5. Sogari G, Velez-Argumedo C, Gómez M, Mora C. College Students and Eating Habits:

A Study Using An Ecological Model for Healthy Behavior. Nutrients. 2018;10(12):1823.

doi:10.3390/nu10121823

6. Abraham S, Noriega Brooke R, Shin JY. College students eating habits and knowledge of

nutritional requirements. J Nutr Hum Health. 2018;2(1):13-17

7. Shackleton O. Effects of stress on college students’ eating habits. Medium.

https://medium.com/bionews/effects-of-stress-on-college-students-eating-habits-

8b628bcbf9c5. Published 2018.

8. Mattson MP, Longo VD, Harvie M. Impact of intermittent fasting on health and disease

processes. Ageing Research Reviews. 2017;39:46-58. doi:10.1016/j.arr.2016.10.005

9. Tello M. Intermittent fasting: Surprising update. Harvard Health Blog.

https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-

2018062914156. Published June 26, 2018. Accessed March 3, 2019.

10. Diet Review: Intermittent Fasting for Weight Loss. The Nutrition Source.

https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/intermittent-

fasting/. Published January 19, 2018. Accessed March 3, 2019.

11. Catterson JH, Khericha M, Dyson MC, et al. Short-Term, Intermittent Fasting Induces

Long-Lasting Gut Health and TOR-Independent Lifespan Extension. Current Biology.

2018;28(11). doi:10.1016/j.cub.2018.04.015

12. Patterson RE, Sears DD. Metabolic Effects of Intermittent Fasting. Annual Review of

Nutrition. 2017;37(1):371-393. doi:10.1146/annurev-nutr-071816-064634

13. Li G, Xie C, Lu S, et al. Intermittent Fasting Promotes White Adipose Browning and

Decreases Obesity by Shaping the Gut Microbiota. Cell Metabolism. 2017;26(5):801.

doi:10.1016/j.cmet.2017.10.007

14. Hatting M, Rines AK, Luo C, et al. Adipose Tissue CLK2 Promotes Energy Expenditure

during High-Fat Diet Intermittent Fasting. Cell Metabolism. 2017;25(2):428-437.

doi:10.1016/j.cmet.2016.12.007

15. Johnstone A. Fasting for weight loss: an effective strategy or latest dieting trend?

International Journal of Obesity. 2015;39(5):727-733. doi:10.1038/ijo.2014.214

16. Collections. Tiesta Tea. https://tiestatea.com/collections. Accessed March 3, 2019.