Ask the Diet Coach

How Can I Lose Weight Making Small Changes?

2012-01-23T09:19:00.000-06:00

Hi,
I'm a 42-year old woman and I'm at my wits end with my weight! I've tried so many diets I can't count, but I'm still about 50 pounds overweight and very frustrated. I keep hearing diets don't work and you have to change your lifestyle, but how can I change what's keeping me overweight when I don't know where to start? I hope you can help... Louise C.

Hi Louise,
Relax! Trying to make too many changes at once is frustrating, and it's also nearly impossible. The key is to make just one change a week, or a similar pace that works for you. People who are overweight know they eat too much, know what foods are fattening, and know they should be more active. Choose something you know is contributing to your weight loss, and find an easy way to change it for you.
Some ideas are:
1) Keep a food diary so you can be totally aware of what you're eating. After you've done this for a week or so, take a good look at what you're eating and when. Do you sometimes eat when you aren't hungry? Can you make an effort to stop eating food you don't really like, but just nibble on because they're in the office conference room? Can you make a "no eating zone" in an area where you stress eat, like your desk or your car? This helps eliminate some of the calories you're eating and not even enjoying.

2) Consider portion sizes: Are you cooking too much at dinner time? Eating 2 portions when you could be getting another meal out of the leftovers? Are you going out to eat and cleaning your plate out of habit? Can you make a change here and start eating smaller amounts at meals?

3) How can you be more active when it's not second nature to you? Can you go for an early morning walk, or perhaps one after dinner? Join a sport you've always wanted to play, or take those flights of stairs each day. Exercising does not have to mean going to the gym for 2 hours a day.

Once you're comfortable with one new habit, continue working on it while you add just one more small change.

Now how do these small changes add up to make a difference? Well, for every 100 calories you can shave off your intake (or burn off by moving more) each day, you'll lose nearly a pound at the end of a month. I know a pound a month isn't much, but it's likely you'll be able to cut your intake by closer to 300 or 400 calories, and work off another 100 or 200 by walking a mile or two. Now you're up to five or six pounds a month.
Still not convinced it's worth it? Multiply this by 12 months and figure out what you could weigh a year from now, just by making small changes--no crash diets or starving!

If you need guidance, support, and accountability, consider hiring a diet coach (hop over to www.mycoachlaurie.com to read all about it), or joining one of the many free weight-loss support sites like TheDailyPlate.com or FitDay.com. LoseIt.com is another site that has an app to go along with it so you can use your iphone to keep your daily food and exercise log.

How Do I Calculate the Percentage of Carbohydrates in my Diet?

2012-01-23T09:03:00.000-06:00

Hello,
I've been trying to do a nutritional breakdown of my diet to establish the percentage Protein, Carbohydrate (complex and sugar),and Fat (especially Saturated Fat) I consume. I've been keeping a detailed food diary and nutritional details of each food I eat including the weight.
By my calculations, which I checked and rechecked, on an average day I consumed approximately 2600 kcals and 1700 grams of food and calorie-containing drinks.
What is the most accurate way of extrapolating my weekly % consumption of each food group please?
My previous calculations have fallen short in that when totalled the percentages didn't add up to 100%.
Thanks for your help--Mike S.

Dear Mike,
I can certainly help you with this!
The percentage you are trying to calculate is the fraction of calories contributed by each of the macronutrients: carbohydrates, protein, and fat.
The reason your numbers aren't coming up right is you are using the weight of the food instead of the calories. So here's how to calculate the percentage you are looking for:

Let's take an example and say you ate 2100 calories yesterday, including 320 grams of carbohydrates and 80 grams of protein. First, you multiply the grams of carbohydrate by 4, since there are 4 calories in a gram of carbs. This gives you 1280 calories from carbs. Now divide 1280/2100 and multiply by 100 to get percentage: 61 percent is the answer, and a good contribution of carbs to your diet.

Now let's move on to protein. First, multiply 80 x 4 because there are also 4 calories in a gram of protein. Then take 320/2100 x 100 to get the percentage of calories from protein: 15% of your calories are from protein.

We can assume the remainder is fat (unless the 4th source of calories--alcoholic beverages--contributed to your intake). Fat has 9 calories per gram (which is why it is fattening!) and alcohol has 7 calories per gram (and the calculations of that are more complex, as you have to figure the alcohol content by the 'proof' of the liquor).

I encourage people to practice this using the food labels you see on the box panel of cereals, milk, and other packages. Multiply the number of calories in each energy-yielding nutrient by the number of grams contained in the serving of food. Then add up the total and see if you get something real close to the calories-per-serving on the label. It's a good way to check your work.

I Want to Try the Reboot Diet

2012-01-03T09:21:00.000-06:00

I just watched the documentary with the Aussie who goes across the country on a fruit and vegetable juice fast with amazing results. I am an active 50-year old woman that hasn't really had a weight problem, but as I've aged--metabolism, menopause, etc--I've gained about 20 lbs and my clothes just don't fit like they use to. So I'm thinking of trying this Reboot diet plan. I think I could do it for 4 or 5 days at a time, but after that I'd be craving something to chew. Would it work to do it for several days on and off? And would I be missing important nutrients if I did it this way? It looks very healthy with all the leafy greens and all the fruits.

What do you advise before I break out the juicer? Linda G.

Dear Linda,
Juice diets, fasts and cleanses have been around a long time. Most people find it easier to drink a prescribed diet and just ignore food altogether, rather than thinking, preparing, weighing, measuring, and trying to decide what to eat, which includes talking yourself out of that candy bar! That's why many liquid diets are successful, including the liquid protein drink diets (Optifast, Medifast, Slimfast) . . . for a while.
Think about what will happen after the fasting is over; typically, people go back to the way they were eating and gain back the weight.

The allure of these diets is they are easy to follow and show big results fast! Many people can lose 5 pounds or more in the first week. On the eat-healthy-and-exercise plan the results might just be one or 2 pounds a week. But the benefit of eating healthy and exercising is, it can become a lifestyle--unlike the juiced diet. And if you can change some of your eating habits and activity level to take in fewer calories and burn more, you'll keep the weight off forever!

You probably won't suffer any nutritional deficiencies if you try the juicer diet for 4 or 5 days. It is low in protein, essential fats, and in the B vitamins found in starchy carbs that help you metabolize energy. A multivitamin/mineral supplement while you're on it wouldn't be a bad idea. But my advice?
Start keeping a food diary. There are many websites that help you do this (LiveStrong, FitDay and SparkPeople are just a few). Becoming more aware of mindless eating, empty calories (think soda, chips, and cookies), and eating out of boredom can help you change these habits. You'll likely find the few hundred calories that can be eliminated on most days, bringing you that pound-or-two-a-week weight loss. Then you won't have to go on any type of diet.... you'll just become a healthier eater and lose weight in the process!

Have I Been Dieting With the Wrong Approach?

2012-01-01T19:24:00.000-06:00

Hi, I was wondering if it's important to count fat in the diet, or just calories when you're trying to lose weight.
And what about exercise--is that really important too?
I've been trying to lose weight for years, but haven't been successful--I end up getting so hungry that I pig out, and then after one day off, I never can get back on to the diet plan I've made.
I really want to do it right this time and I'm coming to the conclusion I've probably been doing something wrong... can you help? Julie T.
Hi Julie,
Hopefully I can help!
There are many thoughts about what actually helps people lose weight--besides reducing calories. One school of thought is that people can lose more weight following a diet low in fat, because fat is such a concentrated source of calories that your body loves to hold on to. But others find lower carb works for them. It may depend on the individual and what they can stick with easiest.

Exercise is the way to burn extra calories, so it can really help weight loss: In order to lose one pound a week, you'll have to eat 500 fewer calories a day, and that can be tough. If you exercise for a half-hour extra each day and burn 200 calories, you only need to eat 300 fewer calories to be in deficit of 500 per day and lose one pound that week.
There are many online sites that let you enter a food diary and they calculate your daily calorie intake for you (like SparkPeople, Fit Day, and Livestrong).

Maybe in the past you've been trying to do too much, too fast.
I encourage people to make small changes that will add up over time.

If you can walk 20 minutes a day to burn 100 calories; substitute a beverage with something lower-calorie (such as a diet soda for regular, or use milk in your coffee instead of cream) to eliminate 100 calories a day; and have a healthier snack (swap cookies for fruit or a high-fiber cereal bar); you'll be able to lose 3 pounds a month with these small changes that might be easy for you to keep up.

If it sounds too slow at first, remember that this time next year you'll be 36 pounds lighter--and that's enough for a lot of people to get where they want to be!

I Blew My Diet: Now What Do I Do?

2011-12-22T08:56:00.000-06:00

I have been eating healthy on a diet for four days--I was doing real well and then yesterday I ate a bag of chips. I started with just a handful, but kept going back for more and eventually ate the whole bag. I think it had 1000 calories in it. Did this ruin my progess? Do I have to start over again? --Darlene H.

Hi Darlene,
The good news is, you were eating healthy for four days!!

The overall goal should be to eat healthy MORE of the time, each day throughout your life. Not dieting for a few weeks here and there, before eating our way back into an unhealthy state!

Essentially we are always starting our diet over each day, and even at each meal.
Before anything you eat, the question you should ask yourself is, "Is this the best choice for me right now? Am I hungry? If I'm eating for some other reason (like boredom or stress) is there another activity I could engage in besides eating? Is there another food choice that would be better for me (either because it has fewer calories/less fat/less sugar or more of certain nutrients that are good for me)? What would be a better choice for now--or is this what I've decided to enjoy in this moment, regardless of the nutritional value?"

In answer to your specific question, if you dieted over 4 days and, for example, ate 500 fewer calories (than you burned) on each of those days, you would have been in a negative 2000 calorie balance. After eating 1000 calories of cheetos your body would then be in a negative 1000 calorie balance (or down nearly 1/3 of a pound). So, yes, it slowed your progress. But those 4 days did not go to waste! You still ate healthy on those days, and if you always eat healthy 4 out of 5 days you will be in better shape than if you only ate healthy one or two days!!

Help: I can't lose weight!

2011-12-12T09:03:00.001-06:00

I am a 19-year old female college athlete and I can't lose weight. I am 5'1" and 145 pounds. I get plenty of exercise, and I try to eat less but it doesn't seem to work. What can I do? Rebecca L.

Dear Rebecca,
I'm sorry to hear of your challenge, and I hope I can help.
In order to eat less and lose weight it's almost essential to keep a food log. When you say, "I try to eat less but it doesn't seem to work" I infer the attempt was not a serious and consistent one. In other words, we often try hard for one meal or skip one snack, but then indulge later in the day, making up for the calories we tried so hard to avoid.
When a person loses weight by eating less, it's something that must become a way of life in order to lose weight and keep it off!
So, start by eliminating all the "empty calories" in your diet--sodas, candy, cakes, and cookies. Focus on eating healthy, whole grains and fruits and vegetables at each meal. Consider having a fruit or vegetable as a snack, or peanut butter and crackers instead of a candy bar or chips. Choose broiled or baked food at meals instead of fried. And limit the dressing you pour over a salad.
This doesn't mean you can never have a sweet food again--but if you're trying to lose weight it would be a good idea to pick a "cheat day" and enjoy this type of food only once or twice a week.

Helpful websites to keep your food log include http://www.sparkpeople.com/ and http://www.fitday.com/. They will count your calories for you!

Keep me posted on your progress!

Why am I Gaining Weight?

2011-11-29T16:37:00.000-06:00

Hi,
I am a 30-year old woman, 5'2" tall, weighing 125 pounds. I have been happy with this weight, but recently I have been gaining. I walk about 12,000 steps at work every day in addition to walking on my treadmill for 45 minutes 5 days a week at a 3.8mph pace. I eat about 1900 calories a day. Can you tell me why I'm gaining weight? Valerie L.

Hi Valerie!
I can't tell you exactly why you are gaining weight but I can tell you there are just about 3 possibilities:

One is that you are eating more than you realize. This can happen easily around the holidays when there are festive treats everywhere. We tend to "just take one" or mindlessly munch off a plate of cookies in the break room. Some indulge a bit too much at holiday dinners and never lose the pound they add on here and there. You might consider keeping a strict food diary to find out exactly how much you are really eating.

Second is that you may be exercising less. This can happen when our schedules get busier (again, not uncommon around the holidays). Perhaps a day is skipped here or there because of holiday events or shopping days, or even from being exhausted after all the parties and shopping! Start keeping notes of the days you are actually exercising, and think about the chance that you could be walking less at work for some reason. It could even be that you've changed something at home--stopped walking a dog, moved to a one-story house--or another change that did not seem significant.

Finally, there is a chance you have an underactive thyroid. As many as 10 percent of women have some compromise in their thyroid function. This can slow your metabolism and cause weight gain. The diagnosis can be made with a simple blood test (and usually some other testing to confirm) and the treatment can be a simple daily pill.

If you've determined there is no change in either the calories you take in, or the calories you burn over the past several weeks, take a trip to your family physician to find out if something physical is going on.
Laurie

How Can I Tell What's Good to Eat??

2011-11-28T10:59:00.001-06:00

Hello,
I'm a young male who has a very sedentary job. Although I don't weigh a lot and I do get exercise, I know that my diet isn't very healthy. I've seen my fair share of documentaries, researched on the internet, and been given advice by friends and family. Almost all of it seems to contradict each other.

Saturated fats are bad, then they're good, and trans fats are bad. Don't use butter use margarine (can something so artificial really be better?). Only eat raw uncooked food. Cut out all the dairy and meat. Lower your carbs. Buy 99% fat free food, no don't, they just substitute it with sugar. And so it goes on.

My own gut feeling is that we have evolved to crave the foods that are good for us. We cooked our prey from the hunt over fires. There was no bread, fruit juice, soy milk, olive oil etc.

To put it simply, I'm looking for the truth. I want to do the right thing for my body, but I just don't know what that is. Has the scientific community actually come up with a consensus on what a healthy diet is? Is all this contradictory and misinformation just being fed to us by people with a vested interest and an agenda? ---Nat G.

Hi Nat,
You are right! There is a ton of information out there. The key is knowing who to listen to.
If you look at our health agencies, there IS a consensus. The American Heart Association, American Cancer Society, American Diabetes Association, American Dietetic Association, and USDA, etc all say "Eat more fiber, less fat, less sodium (read: less processed food), more whole grains, and less sugar". You won't find anywhere on these sites that says to cut out an entire food group, eat low carb, or eat all your food raw. And none of them are promoting some food group to sell (such as, say the American Dairy Council or the Pork Board).
Unfortunately we have not evolved to crave what is good for us: we still crave very calorie-dense foods like sugars and fats because without this biological drive there is the chance we could starve to death. And I think cave-men very well may have baked bread over the fire, juiced fruits from the trees, and pressed olives for their oil!
The motto of dietitians is "everything in moderation".... you can't win if you're jumping from one diet fad to the next, chasing the latest 'good for you' food group and eliminating entire food groups, such as all dairy foods. Our food guide pyramid still makes sense: choose a variety of foods from each group every day, limit your intake of fats and sugars, and get some physical activity to balance it all. (see http://www.myplate.gov/ ).

Help! I'm stuck at this weight.

2011-11-25T08:07:00.001-06:00

Hi, I'm hoping you can help me because I've tried everything and I just can't lose weight! I am a 32-year old mother of two, 5'2" tall and 130 pounds. I've tried low-calorie diets but stopped because I was told I was not eating enough; exercising 30 minutes a day and increased to 60 minutes because of no results; I switched to a more active job, and gave up drinking soda. I've tried all of this for months and have not lost a pound! What is going on? The really odd thing is that I can eat huge amounts of chocolate, soda, steak, etc and won't gain any weight. So really my weight is very "stuck". I can't gain it, I can't lose it.I would really appreciate any advice you can give me because I really have no idea what to do at this point. Even my family and friends are amazed I haven't lost a pound after witnessing all my hard work.
Jen S.

Dear Jen,

I know how frustrating this can be!
I wonder for how long, and how consistently, you've stuck with any of these low-calorie diets or hour daily work-outs? If you eat less and exercise consistently (especially for an hour, 5 days a week) for a whole month with no exceptions, you will probably see results. I would suggest you try this for 30 days, while keeping a food diary.
You see, people tend to remember their hard work, and brush off an occasional slip or treat. So we end up focusing on all the working out and all the smart lunches, but ignoring the cookies someone brought in to work, the dessert for the special occasion, the 3 days we didn't feel like working out last week, and the quart of ice cream we had to have due to cravings.
Since you know you can have huge amounts of chocolate, soda, and steak, I assume you have been doing this! You won't notice weight gain from eating 1000 calories more or less over a few days, but adding those calories in to your diet will certainly negate any results you've had!
Because of your small size you can't expect to lose more than about 1/2 pound a week, even with a reasonable (1200-1500) calorie restriction and daily exercise.
So here's my suggestion: Try again for 30 days in a row (note any exceptions in your food journal as they are bound to occur!) to eat a reasonably low calorie level, exercise an hour a day (as often as possible) and see if you don't get 2 pounds off. I know it's slow-going, but in the mean time you'll be developing great eating and exercise habits, and when you stick with those, the rest of the weight will come off too!

Keep in touch to let me know how it goes :)

Are Protein Bars What I Need to Build Muscle?

2011-11-21T08:51:00.000-06:00

Hi. In the past I have eaten protein bars after a work out to build muscle. But I'm wondering how effective they are. It also seems like they have too much added fat and sugar. Is there another good source of protein, maybe even a can of beans, that would work just as well?
Kyle J.

Hi Kyle,
I agree with you about the protein bars having added fat and sugar. Some of their labels look strikingly similar to a candy bar! There is no 'magic' protein in these bars. It's the same protein whether you're enjoying a turkey sandwich or a bowl of beans and rice.
There are plenty of common and inexpensive sources of protein for you to get what you're looking for. In fact, most people only just need an extra 15 grams of protein a day in their diet to build muscle working out. You can find close to 10 grams of protein in a cup of milk (12 gm), an egg white (7 gm), an ounce of meat, fish, or poultry (about 7 gm), or 1/2 cup of most nuts or beans (watch out for the calorie density of the nuts, though!)

How Can I Avoid All the Candy at Halloween?

2011-10-27T15:14:00.000-05:00

I've been successful at watching my weight for a long time now, but I'm worried about the upcoming holiday and all the treats that will be in my house. It's worked up till now just not to have these things in the house, but we have to buy some for the trick-or-treaters, and then my two kids will have their buckets full for weeks to come. How can I resist these? Loretta R.

Hi Loretta,
It's always tough staying away from things we find tasty. Perhaps there are some types of candy that just don't tempt you? Personally I will always buy something for the trick-or-treaters that I would never eat. Maybe those Sponge Bob Crabby Patties turn you off? Or sour candies, or maybe for you it's something with peanuts that turns you off. Most of us have certain foods we really desire, and others we could take or leave. Buy the treats for kids that you could leave!
After Halloween is over? If your kids aren't used to having candy around, don't make an exception for the next month until they eat all their candy. Have them choose several they really like, and bring them to donate the rest to a food pantry or women's shelter. These kids (and adults) would surely appreciate a little treat thrown in with their regular bag of groceries, and candy is one thing food pantries don't buy for their standard stock.
You and your kids will be better off, not just for the lack of extra sugar, but also for the heartwarming donation!

Is it okay to drink juice before bedtime?

2011-10-13T08:31:00.000-05:00

Can we drink fruit juice before bed or is it better to have it in the morning? Is it good if refrigerated for 24 hours? And is it okay for me to drink it since my mum has diabetes? --Lim

There is not a thing wrong with drinking fruit juice before bed. Your body has no idea what 'time' it is when it comes to eating, and your digestive system works 24 hours a day.
Fruit juices can stay fresh when covered and refrigerated for up to 3 days. Pasteurized and bottled juices last much longer, but it's always recommended to consume the juice within a week of opening a container, even when refrigerated.
Your mother may have to limit her consumption of fruit juices in order to control her carbohydrate and sugar intake. Excessive intake of juices (such as three or four 8-oz. glasses per day) can contribute too many calories and may affect glucose or triglyceride levels of people who have metabolic issues. Still others, with kidney disease, have to limit or avoid certain juices because of their potassium content.
If you are in good health, a 4-6 oz. glass of juice each day can contribute valuable vitamins, minerals, and energy, and should not be a cause for concern.

Can I Eat All Vegetables Raw?

2011-08-11T07:29:00.000-05:00

I have a few questions about eating vegetables: First, can we eat broccoli raw? And can we mix raw veggies with raw fruit and eat them together? Are there any that should not be mixed? --Anonymous.

Yes! The body is capable of mixing virtually any foods in any combination without any problem. There are a few exceptions, of course, based on the individual. Some people would be squeamish about eating certain mixtures together--say pickles and chocolate--but that would not be because of the digestive tract but because of the brain. Also, raw vegetables can be more difficult to digest than cooked, and some individuals could find themselves a bit gassy afterwards. Usually in time the digestive system adjusts to this as well.

Can You Live on 700 Calories a Day?

2011-07-17T09:24:00.000-05:00

Hi, I was just wondering how viable it would be to live on 500-700 calories a day?
Chrys T.

Hi Chrys,
There are many variables in determining a person's calorie needs: Among them are gender, height, weight, age, and activity level. The range is broad and typically goes from about 1700 to over 3000 calories for weight maintenance.

Basically, any person would need at least 1200 calories to meet their nutritional needs. If you went on a very low calorie diet (like 700 calories) you would lose weight fairly quickly, and that might be alright for a few weeks if that was your goal. But after a while you would begin to suffer deficiencies: First, the water soluble vitamins like riboflavin and vitamin C, and much later other vitamins like A and D.

You might ask, "Why couldn't I just take a vitamin pill?". Well, you could, but you would also have to make sure it was full of minerals, and electrolytes (like iron, calcium and sodium) to meet your needs. Then you would still be missing a source of essential fatty acids, protein, and fiber. You could take these all in a pill or powder, too, but we still don't know what other elements are in our food, yet to be discovered, that would be missed.

In the long term, your body would try to compensate for you 'starving' it, and slow down your usual metabolism. Your weight loss would eventually slow down, and when you tried eating a normal amount again you would quickly gain weight. This is what happens to "yo-yo" dieters who go on a low calorie diet, lose weight successfully, go back to eating normally and gain the weight, finally disturbing their normal metabolism and staying overweight their entire life.

If you were referring to the study that had people with diabetes go on a 600 calorie diet to reverse their diabetic condition, they only stayed on this for a few weeks (Diabetologia. published online June 24, 2011). The key to reversing diabetes (type 2) is usually weight loss, and that could be accomplished over time on a much more reasonable caloric intake.

Is Milk Sugar Bad for You?

2010-12-14T13:59:00.000-06:00

Is skim milk good for you? I understand that it has no fat and is the reason why I have it. But all the carbs it has is from sugar, is this a bad thing? -- Harry K.

Yes, milk sugar (lactose) occurs naturally in milk; but this is not a bad thing! The reason sugars should be consumed in moderation is because, when used as an added sweetener, they contribute calories without nutrients. Milk provides valuable vitamins and minerals, so enjoy 2-3 servings a day of milk and dairy products!

Is High Fructose Corn Syrup Really That Bad?

2010-11-21T09:53:00.000-06:00

Hi,
I was wondering what you think about high fructose corn syrup. I've heard conflicting thoughts and wanted to know if it's really that bad for you? Danielle A.

Hi Danielle,
Good question!

Corn syrup itself does not contain fructose. Food scientists realized if they added fructose to corn syrup, it would be a good medium to add to sweeten foods and beverages. It has a texture different from sugar crystals that lends itself well to a lot of products. There really isn't any such thing as "low-fructose corn syrup". At the time, it was just a way of identifying corn syrup that had fructose added to it, period.

In my professional opinion, it's not that high-fructose corn syrup is worse than sugar in any way--it has the same number of calories gram for gram--but it's the fact that so many things nowadays are unnecessarily sweetened. Why do they need to add sweetener to fruit juices? canned fruits? bread?

In moderation, there isn't anything wrong with this method of sweetening certain products. It's the fact that some people consume sugars (of any kind) in excess amounts and frequency that eventually leads to obesity and many chronic diseases.

You can find more details about high-fructose corn syrup on the website, SweetSurprise.com.

How Do I Prepare for a Healthy Pregnancy?

2010-11-03T07:45:00.000-05:00

Hi,
My husband and I want to start trying to have a child next October. I've been reading up on how important it is to prepare your body for such a big change but I'm not sure if i'm jumping the gun too early. If I'm not, what should I be doing food-wise to help myself? I'm going to start working out (which i do just not as much as I should be).
Stacy N.

Hi Stacy,
It's great you are preparing in advance for a healthy pregnancy--way to go!
That's such exciting news. And I don't believe it's ever too early to start eating healthy.

Here's what I would suggest:
First, look for a multivitamin supplement that meets the daily values for most vitamins, especially folic acid. This is a B vitamin that is essential for proper cell division, which occurs in the first several weeks of pregnancy when most women are not even yet aware they are carrying a fetus.

Second, look for healthy eating guidelines at http://www.mypyramid.org/ and start developing healthy diet habits: Drink plenty of fluids, include fresh fruits and vegetables, and limit excess fats and sweets. This way you won't have to worry about changing all these old habits when you become pregnant and have other things on your mind!

There are also a lot of new food items suggested to avoid in pregnancy. It's probably not too soon to get yourself of copy of "What to Expect when You're Expecting", the virtual bible for pregnant women. It has information on preparing for your pregnancy and lets you follow along each week to find out what is going on inside your body with the baby's development as well.

For exercise, find an activity or a class you like at the gym--it could be anything from spinning to a step class to brisk walking or taking a nice bike ride. Just get in the habit of being physically active 30 minutes on most days and you'll be in another good habit by the time you're ready to carry a baby.

Good luck, and send pictures :)

Plateau on the Atkins Diet

2010-10-12T11:42:00.000-05:00

I've been in the induction phase of atkins now for 5 months and have lost 65lbs. My daily calorie intake is 1500 average and doing 1:45 excercise 5 days a wk.60 yrs old male.I still need to lose 35lbs. 2 questions please. Why has my loss rate gone down to 1 kilo per week ?When I exercise on atkins am I primarily burning fat,indifferent to whether I work in the aerobic" Fat burning zone" or "cardio zone"? Larry G.

Dear Larry,
First of all, my congratulations to you for such a significant weight loss. Hats off to you, also, for sticking with a diet and exercise program for 5 months! That is super :) The longer you stay with it, the more likely you are to make these daily habits part of your life. This means weight loss for long term!

The fact that your weight loss has gone "down" to 1 kilo (2 pounds) per week means you have been losing weight super-fast all this time. Two pounds per week is the high end of a recommended weight loss and is by no means considered a plateau. Plateauing is when you have zero weight loss for many weeks in a row and that's when you have to shake up your routine a bit. You are still losing at a rapid pace and should continue to be encouraged.

Second, while you exercise you burn various substrates (fat, carbohydrate or protein) depending on the activity and on the length of time you are exercising. It is not dependent on what you eat. Once you have been exercising for more than 20 or 30 minutes your body does convert to burning mostly fat.

Keep up the good work!!

How Much Fiber is Enough versus Too Much?

2010-10-06T13:21:00.000-05:00

Hi, My doctor suggested I increase my fiber intake to help a terrible constipation problem I've been having. How much should I take in? And is there such a thing as too much fiber? Thanks, Janice

Dear Janice,

Generally you can't go wrong with fiber, but there are a few exceptions. People with certain intestinal disorders or stomach ulcers must watch the types of fiber they eat, and avoid tough skins (like apples or cucumbers) and sometimes nuts and popcorn. Other types of fiber, such as fiber one cereals, with 14 grams per serving, sometimes have "warning" labels encouraging plenty of water or milk to be consumed with the product. There have been cases of people consuming lots of fiber without enough water and getting "stopped up".

Those issues aside, the recommended fiber intake is 25-35 grams per day and it's pretty difficult to get there! Use whole-grain products like bread, cereals and pasta; include the skins when you eat apples, pears, potatoes and other fruits and vegetables, and look for products with fiber added (usually breakfast cereals).

To further boost your intake you can take fiber supplements like Metamucil, Benefiber or Citrucel. Follow the instructions on the label and start out with just one serving per day to let your body acclimate. Otherwise discomfort from gas is more likely.

It would be interesting to note what your current fiber intake is, and then to see what adding 10 or 15 grams does for you! In addition to helping with constipation there is evidence it can also prevent some types of cancer, including cancer of the colon.

Be sure to drink 6-8 glasses of water per day. Fiber works to ease constipation because it bulks the stools, but it needs water to work (otherwise stools may still be on the dry side). And getting whatever kind of exercise you can (like walking a few miles each day) helps regular bowel movements too.

How Do I Gain Muscle Mass?

2010-08-06T09:24:00.000-05:00

Hello, I am also underweight and I think I look rather skinny. How do I gain muscle mass and eat healthily? I heard that to gain muscle mass, I should take a lot more protein in a day. What type of food is very high in protein, and at the same time, healthy and low in saturated fats? Janney S.

Dear Janney,

The way to gain muscle mass is to work out your muscles so they grow. If you merely eat more protein, your body will use extra protein for calories... this means protein that is not used to build muscle or not used for energy being burned will be converted to fat to be stored for later use!

High protein, low-fat foods include eggs (the white part), lean meats (including fish and chicken as well as beef and pork), low-fat dairy products, and healthy combinations of beans with starchy food (like a bean burrito), or vegetables with starchy food (like pasta with tomato sauce or peanut butter on crackers).

Many people who want to gain weight simply don't eat enough during the day because food is not a priority or a "love" for them as it is for people who never seem to be able to lose weight!

Be sure you eat three balanced meals each day and include between-meal snacks as well. The food guide pyramid (http://www.mypyramid.gov/) has simple guidelines to follow so you know you're eating a balanced diet. If you just aren't hungry enough to eat, sometimes it's easier to drink your calories. I think Carnation instant breakfast drink is an easy and tasty way to get in enough calories (if you drink one every day) to gradually put on weight.

How Much Peanut Butter Should I Eat to Gain Weight?

2010-08-05T19:43:00.000-05:00

About how much peanut butter should I eat daily to gain weight? Larry Z.

Dear Larry,

For weight gain you want to aim for an extra 200 to 500 calories per day in your diet. This will add about 1/2 to 1 pound per week to your weight.
Peanut butter has about 100 calories per tablespoon. But the increase in calories doesn't all have to be from peanut butter!

You might consider something easier like a serving of carnation instant breakfast drink which provides 250 calories (when made with whole milk) and protein and vitamins and minerals. Two of these a day should help you gain nearly a pound each week.

Good Luck!

Is There a Supplement That Increases Metabolism?

2010-07-29T09:40:00.000-05:00

Hi! I am 41 years old, but still feel young and look young, like I did when I was about 30. I have been eating less but I feel like my metabolism is slowing down. I do go to the gym 2 or 3 times a week and I eat very healthy at breakfast and lunch, but I like ice cream and salty snacks in the evening. I try to eat fruit instead, and control my cravings, but is there any supplement you can recommend that will increase my metabolism? I've already had my thyroid checked and it is fine. Thanks! Susie K.

Dear Susie,

It's great that you are aware of healthier food choices to make, and that you do go to the gym two or three times a week. I'm not sure why you feel your metabolism is decreased, but there isn't much chance of that. From age 30 to 40 the average woman's metabolic rate is reduced by about 40 calories a day--not something you're likely to notice.

What does keep your metabolism going is exercise! You might consider adding a mile walk (about 18 minutes at a fairly brisk pace) to your regimen. Each day this will burn an extra 100 calories--more than enough to compensate for the 40 calories your body isn't burning due to the process of aging. Each month this is enough to promote a pound of weight loss--which is more than 10 pounds by this time next year, just from walking a mile a day!

As for the night-time cravings, you can fit a low-calorie treat into your diet when you're eating smart the rest of the day and doing some form of exercise. I like the Skinny Cow Ice Cream Treats, like ice cream sandwiches and fudge bars, which have just about 140 calories and taste great.

Also consider keeping a food diary so you can have an objective view of how you really eat on a daily basis. It's helpful for cueing you to think before you eat, and may encourage you to think about whether you really want to add those calories to your daily intake, or have a glass of water and/or take a quick walk instead!

Why Do I Feel Full After Eating a Small Amount?

2010-07-27T12:17:00.000-05:00

I have a problem with getting too full very quickly even from eating a small amount of food. I don't have any digestive problems other than occasional constipation. But sometimes I skip a meal because I'm just not hungry, and when I feel hungry later I get full right away. I have been under a good deal of stress and wonder if this can be related? Sonia C.

Dear Sonia,
Stress can certainly affect our appetites a great deal! Some people eat when they are stressed and others find they can barely eat all day. Still others lose their appetite when they are especially happy or excited.
If you notice you can eat fine when you're relaxed, but have a greatly diminished appetite when you're stressed, then it's likely due to stress. In this case, many people find it much easier to drink than to eat. Beverages like SlimFast and Carnation Instant Breakfast Drink are designed to be a meal replacement, providing a good deal of protein, vitamins, and minerals.

If you go several days without an appetite, or find you are losing weight because of it, do visit a physician just to rule out the possibility of a physical issue. There are many things that can cause these feelings called "early satiety" and they will often have a quick fix such as a simple antacid or a laxative. But only a qualified physician can diagnose your situation after a careful history and physical. It will probably put your mind at ease to visit your doctor just to be on the safe side.

Is Coca-cola Really Fattening?

2010-07-04T10:10:00.000-05:00

Hi,
I am 15 years old and would like to lose a few pounds, but I drink lot of coke. I figured out I can lose weight on 1200 calories, and I know going lower than that is not healthy. But if 300-400 of the calories are from coke, will that keep me from losing weight?
Jenny R.

Dear Jenny,

Three hundred to 400 calories of Coke is not more fattening than 300-400 calories of anything else. If you can lose weight on 1200 calories it doesn't really matter what composes those calories--it could be all fruits or it could be all ice cream and you would still lose the same amount of weight!

What does matter is the nutrition you're getting. The diet you have proposed has you getting 25-30 percent of your daily calories from COKE! The reason 1200 calories is a recommended minimum healthy diet is because it takes that many calories on a balanced diet to meet your needs for protein, essential fats, vitamins, and minerals. You won't be meeting your needs when only 800-900 calories is coming from food even if all those foods are highly nutritious.

I would suggest you try different ways to cut down your coke consumption, at least by half. Try using the smaller cans, substituting one can a day with another beverage, or mix half a coke with diet coke to cut the calorie and sugar intake. Not only will you be able to lose weight, but you'll probably reduce the number of cavities you get as well!

How Can I Gain Weight Without Drinking Supplements?

2010-06-06T15:15:00.000-05:00

Hello,

I'm a 16 year old guy who is currently underweight. I am 5'2" tall and weigh 86 pounds. I am not an active person and do not excercise much. I've tried taking supplements before to gain weight but I dislike drinking them. As I would choose to eat healthily to gain muscle mass instead of drinking supplements, how much calorie must I take a day and what should I eat to gain weight healthily?
I usually have oatmeal and bread for breakfast, and noodles or rice with meat and vegetables for lunch and dinner.
I look forward to your reply, thanks a lot!
-Sammi

Dear Sammi,
The number of calories you need depend on all sorts of things: I suspect you are still growing at your age and your body is using an increased number of calories to fuel that growth.

You have just a few options in order to ingest more calories: One is to add snacks to your diet, another is to eat larger portions of the foods you are currently eating, and a third is to add fat to your meals. A fourth healthy option is trying some high-calorie shakes or bars which can help you get in hundreds of calories quickly and eaisly. I wonder what kind of supplements you've had in the past, and whether you don't like the taste of them, or don't like the full feeling you may get after drinking them.

I would suggest starting with snacks. Many students do not have the opportunity to take a mid-morning snack, so let's start with afternoon and evening. Aim for 300 calories at each snack time to gain one pound per week. You can try an energy bar (like Clif bars), or some peanut butter on crackers or toast. Nuts are high in calories (almost 200 calories in just 1/4 cup) as well as dried fruit. Some of the tastier high-calorie drinks would be a milkshake or a Carnation Instant Breakfast (powder you add to your own milk that raises the calorie count to at least 250 if you use whole milk).

Next, try adding some fat to your meals: a spread on your toast (peanut butter, nutella, cream cheese) can add a hundred calories; butter on your noodles or rice adds about 100 calories per tablespoon; and you can have your vegetables stir-fried instead of steamed to add some more fat calories. If you're eating very little fat now, your total intake of fat should still be in line with the guidelines as long as you just add a little to each meal.

Another option is trying to eat a larger portion of the foods with calories, like oatmeal, toast, noodles, rice, and meats. Finally, fruit juice has a lot of calories, which people don't realize. Just 8 ounces usually provides a good amount of vitamins, but also 80 calories. If you can drink some more juice this might be an easy way for you to add another 100 or so calories each day.

For every 500 additional calories you can eat each day, you'll gain about a pound at the end of that week.
Good luck!

How Can I Break the Habit of Having Dessert after Dinner?

2010-05-26T07:49:00.000-05:00

I have a question about the urge to continue eating after dinner. I enjoy a delicious, filling dinner but instead of feeling satisfied, I immediately feel the urge to eat more or devour a dessert. Is there a scientific reason for this? Or is it just the habit of eating dessert after dinner? Is there anything I can do to stop it? I'm thinking that chewing gum after my meal would help. Thank you for any information! --Gina R.

Dear Gina,

Yes, this craving is likely a result of your body knowing you are in the habit of having dessert.
The craving is driven by hormones in your body signaling you "It's time to eat something sweet!" This urge can come from whatever is familiar that preceeds the dessert--even a feeling of fullness!

Take heart, it just takes a few weeks for your body to realize this is not a habit anymore and it should not expect dessert at this time. Meanwhile, distract yourself or find a miniature substitute. I usually grab a handful of cereal which satisfies the carb craving, leaves a sweet taste with me, and has less than 25 calories! If chewing gum helps you that is a great solution.

Does Vitamin B12 have to be injected, or are the pills good enough?

2010-05-19T18:02:00.000-05:00

I am a nurse who was trained that vitamin B-12 (cyanocobalamin) had to be given parenterally or sublingually. However, I have seen bottles in stores of the tablet form of B-12. I wonder if they are even absorbed by the GI tract. Has there been new science showing it can now be absorbed in the GI tract? Thanks in advance, Dorothy.

Dear Dorothy,

Great question, and I'm happy to answer because vitamin B12 is hands down my favorite vitamin! It has such unique characteristics, including the way it is absorbed in the body.

First B12 must bind to intrinsic factor in the stomach, where the environment is acidic. If someone is missing intrinsic factor (if they had their stomach removed due to multiple polyps, severe bleeding ulcers, or cancer) they would not be able to absorb the vitamin orally. Likewise if the acidic environment were changed (and this happens when people age, as well as in people who take antacids regularly) the B vitamin would not be absorbed if taken orally.

Next this compound of intrinsic factor bound to B12 (which used to be called the "extrinsic factor") travels to the terminal ileum (the last part of the small intestine) which is where absorption takes place. If you have a patient who has ileal disease (like Crohn's disease) or had this part of their intestine removed, they would need shots of B12 because an oral source of B12 would not be absorbed into their system.

Vitamin B12 pills are helpful to those who have no problems in their digestive system affecting normal absorption of the vitamin. Since B12 is only found in animal products, it is recommended that vegans take a supplement. They can swallow a pill and absorb it just as most people can absorb the vitamin from foods.

If, however, someone is suffering from a B12 deficiency due to an alteration in the physiology of their stomach or small intestine, they do need to take the injectable form since an oral supplement will not be effectively absorbed.
I hope this clears it up for you!

I Have Trouble Digesting High Glycemic Index Foods

2010-04-25T08:41:00.001-05:00

Dear Laurie,
I think I have carbohydrate intolerance. I have always eaten lots of breads and cereals, but always had bad gas and bloating, along with other symptoms.

Last week I cut out all carbs and I feel SO much better and even lost a pound!

Now I have discovered low glycemic carbs like yams and converted rice.
Can I eat these types of carbs, or in my case are ALL carbs bad-even the low glycemic ones?

Dear Bea,

Glycemic Index is a measure of how much blood sugar levels raise after eating a specific amount of carbohydrate food. There is no relationship between glycemic index and digestion.

What you may have is an intolerance to gluten, the protein found in wheat and some other grains. People who are allergic to gluten have symptoms as you have described: gas, bloating, abdominal discomfort, and diarrhea. The reason rice and potatoes do not cause distress is because they do not contain gluten.

I would suggest you see a gastroenterologist, or at least your family physician, for a thorough check-up. They can rule out any other conditions and provide you with a gluten free diet to try and see how you feel on it.
Find more information from this gastroenterology website on gluten free diets.

How Much Sugar Should You Have in a Day?

2010-04-24T09:04:00.001-05:00

Are the sugars in ice cream, candy and soda the same as the white sugar that you put in your coffee or tea? (for consideration of overall daily sugar intake?) Also refined sugar, brown sugar? Should we count sugar in rice, bread, potatoes? I just don't want to go above the daily sugar intake recommendations. Rochelle J.

Dear Rochelle,

Recent studies point to added sugars contributing to chronic diseases, now including heart disease. Eating too much sugar can cause weight gain, a rise in bad cholesterol level, a decrease in good cholesterol levels, and elevation of triglyceride level.

Sugars found in fruit or milk are not counted as "added" sugars. Nor are the carbohydrates from rice or wheat (although eating these without a limit can raise calorie intake and contribute to weight gain!). The added sugars provide calories with no nutrition. When you get sugar calories from fruit or milk you are getting nutrients along with them.

Sugar like white sugar in coffee, processed sugar in your cereal, brown sugar in baked goods, high fructose corn syrup in soda, candy, etc should be limited to 25 gm (100 calories) per day for women and twice that for men. (Men at a healthy weight generally can afford a higher calorie intake due to their larger size).

How Can I Get Motivated to Lose Weight?

2010-04-14T11:12:00.000-05:00

Hi Laurie,
I am 45 years old and I have over 100 pounds to lose. I want to know where to begin. I would like to know what is good carbs and what is bad I'm desperate to lose weight. About 4 years ago I dropped 63 pounds on my own but I cant seem to get that motivation again. I can't seem to even get off the couch and I had cut out most carbs.and was eating much lighter but now I have no self control. Any ideas would be greatly appreciated I know it's not going to come off over night but a little bit of progress quick would sure help to motivate. Thanks, Rochelle M.

Dear Rochelle,
It's important that you realize the first step is to somehow spark motivation before you can be successful. You know if you just start a "diet" this week you'll be back to square one by next week. Here's what I suggest: Over the next few days, take the time to make a serious list of 5 reasons you would like to lose weight.
Each time you come up with a reason, list underneath it "why is this important to me"? After you are able to identify why it is important, ask the question once again of the answer you came up with.
So it might look like this:
"I want to lose weight to look better in my clothes."
Why? "I will feel more confident and be able to go out more".
Why is this important? "Because I miss going out and feeling good and I would look forward to getting back to that lifestyle again".

Now, you have something to motivate you to get off the couch... you want a life you enjoy!
Four more times, and you'll have a list of reasons that will stimulate you to go for a walk or join an exercise class, pass on the chips or avoid the buffet line. You will realize that taking care of yourself for your future is so much more of a payoff than the 5 minutes you spend to enjoy a chocolate bar.

I would suggest not focusing on a "diet" or cutting out carbs or eating lighter.
Look at the DASH eating plan or the food guide pyramid or other very healthy eating plans (recommended by public health agencies and dietitians) and focus on feeding your body nutritious foods that will make you feel good and strong and vibrant--not what you must avoid (because that often leads to feelings of deprivation).

If you are enjoying whole grains, lean meats, low-fat dairy products, fruits, vegetables, and nuts while drinking plenty of water, you will be too full to worry about not having cupcakes and ice cream or counting carb grams or measuring portion sizes.

It's great that you are not looking for a quick fix, but just some progress in the right direction. Take the time now to come up with the best plan that will work for you, and you'll continue to see progress in the weeks to come. Please write back and let me know how you're doing with the plan you choose!

Does Too Much Sodium Promote Weight Gain?

2010-04-12T08:11:00.000-05:00

Hello,
I ate a high salt diet for about 3 days will that cause me to get fat? Also how do I get rid of the water weight and water retention to bring my body back to normal water levels? Thank You, Randy A.

Dear Randy,

No, sodium does not contain any calories, so high sodium foods (including those that are salty) will not cause any weight gain in the form of fat. Temporary weight gain can be caused by fluid retention and the best way to drop that is by drinking lots of water. Healthy kidneys use the water to flush the extra sodium out of the body.

If you notice a weight gain of more than a pound or so and it stays with you for several days, you might want to check in with your physician. Symptoms such as swollen ankles or difficulty breathing (because fluid can be collecting around your heart or lungs) may indicate a problem with your heart or kidneys that is preventing the release of salt and water that is necessary to return your body to normal. Serious health consequences may occur if this is the case, but diet and medications can help .... so see your physician as soon as possible if this is the case.

By the way, there are many foods that are extremely high in sodium that people are often not aware of: many fast foods, canned foods, snack foods, and lunch meats can cause our recommended sodium intake to double in no time. Check food labels when you can and try to keep sodium intake below 700 milligrams at each meal in order to keep the total daily intake at the recommended 2300 milligram level.

How Many Fruits and Vegetables a Day are Recommended?

2010-04-11T14:37:00.000-05:00

Hi,
My question is, when people say to get 5 servings of fruits and vegetables, does this mean 5 of each, or 5 total? Thanks! Donna S.

Dear Donna,

Depending on the trusted source, the number of servings can be phrased differently. The minimum should be a total of 5 servings, but some health agencies are pushing for 9-12 servings total.
The food guide pyramid recommends 2 cups of fruit and 2-3 cups of veggies for adults. "More Matters", a website promoting the health benefits of fruits and vegetables, agrees.
From Healthy People 2010, a summary of government sponsored health goals, "The CDC hopes that at least 75% of people aged 2 years or older will consume at least two daily servings of fruit and at least three daily servings of vegetables, and at least one-third of these servings will be dark green or orange vegetables".

That said, a recommendation of 9 to 12 servings could be referring to 1/2-cup servings, which would be the same as 2 cups of fruit and 3 cups of vegetables!

The benefits? Fruits and vegetables are usually a low-calorie concentrated source of vitamins (especially A and C), minerals (especially potassium) and fiber. Filling up on these nutritious foods means less chance other low-nutrient dense--and often high-calorie--foods will be consumed in significant amounts.

How Can I Add Fiber to my Salads?

2010-04-08T12:09:00.000-05:00

Hi,
I wanted to know how to make my salad higher in fiber since lettuce doesn't have more than one or two grams. --Debbie N.

Hi Debbie,
Great question! Yes, most lettuce is not high in fiber, but actually it's difficult to find one food that alone is very high in fiber. Adding a variety of other vegetables and beans to your salad is a great way to increase the total fiber content.
For example, tomatoes, green pepper, celery, cucumber, fresh spinach, raw broccoli or cauliflower, etc mixed in will all add another gram or two of fiber per 1/2 cup. Any type of bean you add (chick peas, white beans... whatever canned beans your have work just fine) will add more soluble fiber which is also important in addition to the insoluble fiber found in most vegetables.
Meanwhile you will also have a more colorful and tasty salad with texture and a greater variety of nutrients!

Happy eating :)

Do I Need to Maintain the Same Calorie Intake Every Day?

2010-04-06T11:00:00.000-05:00

Hi,
I am a 6'1" 225 pound male, trying to lose some weight. I am keeping a food record and I notice that on certain days I take in more calories than others. My schedule is affected by work hours, which are sometimes 10 hours a day, and school because I am in classes 3 days a week. Does it matter if I eat more some days than others, as long as I always have a low number of calories? Dave S.

Dear Dave,

It is not essential to eat the same number of calories each day. However, it is wise to eat a reasonable number of calories each day! For instance, if you notice that you've only eaten 1100 one day and that another day you took in 3000, I would suggest you try to plan your meals and snacks in advance to make sure you are getting in the optimal nutrition each day.

Research shows that skipping meals does not help with weight loss. On the days you are busy try to find time to fit in a healthy snack, even if it's something like a granola bar or a slimfast-type meal replacement drink or bar. This will keep a steady flow of nutrients for your body to use consistently, and increase your chances for continued steady weight loss.

Likewise, take a look at days when your caloric intake is high to figure out where a large number of calories are coming from. Often people tend to make up for missed meals with higher calorie foods later in the day.

If you are talking about a fluctuation of 200 or 300 calories, it's not important. I would estimate a range between 1800 and 2200 calories will be a good daily goal for your weight loss plan.

How Can My Husband Safely Gain Weight?

2010-04-05T07:04:00.002-05:00

Hi Ms. Beebe,
My husband has always had high cholesterol and recently high blood pressure. So to combat this, he's been watching what he eats, but now he is losing weight. It's a double-edged sword. He does need to gain weight. I've tried to help by giving him extra pasta, potatoes and rice.
He weighs 153 (his lowest point recently being 148#, and he should be 170.
We would like to know with the two situations in mind, are there any foods that you might recommend that could help him gain the weight he needs and not wreak havoc on his cholesterol?
Thank You! Kimberly H.

Dear Kimberly,

You have the right idea going! Pastas, potatoes and rice are both low in fat and sodium, so they won't be interfering with his cholesterol or blood pressure!
Other foods to add that are low in both sodium and cholesterol:
1. Fruits (dried fruits and juices can add quite a few calories)
2. Cereals (both hot or cold) with skim milk
3. "Good" fats like nuts and sunflower seeds
4. Dry peas and beans
5. Lean meats like chicken breasts and fish

Sometimes people do tend to go a bit overboard when they have decided to eat better for their health, and they avoid foods they don't need to be avoiding or take amounts that aren't enough to support their energy needs. Perhaps your husband can eat larger portions of some foods, or start incorporating snacks.

If he is not able to gain weight because his appetite isn't big enough to eat more of these healthy foods, he can try a supplement (like Carnation Instant Breakfast or Ensure). These do not have cholesterol and are quite low in sodium. If he drinks 2 a day (about 250 calories in each serving) he can expect to put on about one pound each week.

If weight loss continues, be sure to visit the doctor with this information and check out any other possibilities that could be causing weight loss.

Is Food Combining Real Science?

2010-04-03T13:03:00.000-05:00

Laurie

Have you heard of "food combining"? The basic concept is not to mix carbohydrates with proteins or fats as they interfere with each other during digestion.
I have always had digestive issues in spite of the fact I am a light eater and stay clear of big fatty meals. Even as a kid, a burger or plate of meat and potatoes left my belly bloated for hours.
I have tried all kinds of digestive supplements to see if I was intolerant, but nothing helped.
Then it dawned on me that maybe it wasnt the food it was the mixture of foods I was eating. I for example I can eat a bagel no problem but ad bacon and egg and I bloat. Chicken ceasar salads are no problem but add croutons-you get it. I google this and its called food combining. I mentioned this to my doctor and he thinks its quackery. It also doesnt seem to be as mainstream as the other food fads. Your thoughts appreciated! -- Tony G.

Dear Tony,
Yes, I agree with your doctor. This bogus myth has been around for a hundred years, yet people have been eating sandwiches for decades! There is nothing in our physiology that prevents combining any foods together. The hormones and enzymes in our stomach and small intestine respond to each type of food (carbohydrates, fats, or protein) regardless of other types entering the digestive system at the same time.
There is a chance you have some type of digestive intolerance and it may be to gluten or it may be to fats... or it may just be that adding another food results in too much volume for you to comfortably digest at one time.
Try eating whatever you like in smaller portions (like 1/2 bagel with bacon and egg) and see if this helps!

Does it Matter What Time You Eat?

2010-03-30T10:19:00.001-05:00

I am writing to find out if eating late may be affecting my weight. I have heard it's just "calories in calories out" and not specifically what you eat or when. What's your take on this? --Gina F.

Hi Gina,
Yes, I believe it does not matter what time you eat. Case in point: people in Europe eat dinner very very late (10 pm, at which time I am ready for bed!) yet Americans have a higher rate of obesity. I think we eat the wrong foods in the wrong amounts, such as a bag of chips in front of the TV and then some milk and cookies before bed.... time is not necessarily the factor. It is a matter of consuming too many calories after probably having eaten enough in our breakfast, lunch, dinner, and other snacks! I can tell you plenty of people have a healthy evening snack like a piece of fruit, a bowl of cereal, or even a small serving of milk and cookies, and are of perfectly normal weight.

Is Skim Milk Good for You?

2010-03-11T14:07:00.001-06:00

Ms. Beebe,
I have heard that fat free foods may just not be good for you because they replace the fat with something else. My question is about skim milk, which is also called fat free milk. Is there something they add to this to replace the fat being skimmed out, should I stay away from this skim/fat free milk? Is it missing any nutrients that you should be getting from milk? I am interested in all you have to say about skim/fat free milk. Thanks, Bob.

Dear Bob,

That's a great question because lots of products do replace the fat with some other substance. Usually it's either artificial or it's something with sugars in it. I know I used to buy low fat peanut butter until I looked at the label and saw I wasn't saving too many calories (170 versus 180 in the regular) and it just had added sugars!
Milk is a different story. As a matter of fact, many dairy products (including yogurt, ice cream, sour cream) can be purchased "low fat" and you'll be getting the same product minus the fat. Period.

It's always a good idea to read the ingredient label to see what you're getting. It's especially helpful to compare the low-fat product to the standard product (like I eventually did with the peanut butter).

Furthermore, with the fat removed, a glass of skim milk actually has a slightly higher content of vitamins and minerals because there is about an extra ounce of milk replacing the fat that's in a glass of whole milk.
Drink up and enjoy!

How Do I Use My Pedometer?

2010-03-06T14:46:00.001-06:00

As part of a spring exercise incentive program at my job they just gave us all a pedometer and encouraged us to start walking 5000 steps. I'm not clear on this: How far is it, how long it will take, and are we supposed to do 5000 steps every single day? Do I wear the pedometer all the time or just while taking this one walk? Millie W.

Dear Millie,

Most public health and wellness agencies agree that 10,000 steps per day is the number to aim for. This is about 5 miles per day. It does not necessarily mean a five mile walk (although that is perfectly acceptable) but means you should be moving around all day long as much as possible.

Put the pedometer on as soon as you dress in the morning, and wear it until you go to bed at night. Keep a record of your daily steps for a few weeks, and remember to reset the instrument each morning before you put it back on.

You may find initially that you walk 1000 steps a day if you do not exercise and/or if your workday is sedentary. Others may find they easily get in thousands of steps per day with a daily 2 mile walk, moving around on the job, running after their small children, and walking up and down the aisles of the grocery store. There are dozens of ways to get in steps and the good news is, they all count!

Get an idea what your average number is after a few days of recording, and then decide how much you can ramp it up. Try getting in 50 percent more steps than you have been (such as increasing from 4000 per day to 6000 per day) and see how that goes for a few weeks. If you can do it, shoot for another 2000 per day and keep it up for a few more weeks.

It's fun to see how many more steps you can get in each day just by parking a bit farther away or taking a flight of stairs instead of the elevator. For more fun, consider having contests with others, either at work or online. And the biggest benefit for most people? Track the weight you lose as you increase your activity just by getting in more steps! As a guideline, you can lose a pound each month from every 2000 steps you add per day. A 2000 step walk is about a mile and should take most people just about 20 minutes or less. This simple strategy can leave you 10 pounds lighter by this time next year, so give it a try!

Is a Juicer or a Blender Better for Increasing my Fruit and Vegetable Intake?

2010-03-02T14:37:00.000-06:00

I am trying to consume more fruits and vegetables in order to lose weight and get more soluble fiber to lower my LDL cholesterol. I'm trying to figure out if it's better to use a juicer (because I've heard this leaves out some of the fiber) or a blender (which I understand makes the food more difficult to digest). Thanks, Joe. S.

Dear Joe,
It seems to me, chewing your fruits and vegetables naturally blenderizes them. When the chewed food gets to your stomach and the acid starts to break it down you are naturally juicing them! One reason people use juicers or blenders is to put more parts of the fruit or vegetable in than they would normally consume (seeds, pulp, core, etc). You can get enough soluble fiber from eating most fruits and vegetables with the skin on (such as apples, carrots, cucumbers, etc) but there is no reason to try eating orange skin (although the membrane just inside the skin and around each section has most of the soluble fiber you want) or apple cores.
Aim for 10-12 fruits and vegetables (combined) per day to get all the vitamins and fiber you need from this food group. You might want to start out slowly (increase by 2-3 servings a day) if you aren't used to all that fiber to give your gastrointestinal tract time to adjust. Bloating and stomach aches can be signs of taking in too much fiber too fast.

How Do I Stop Craving Chocolate?

2010-02-24T07:41:00.002-06:00

Hi, I am a 35-year old female in pretty good health. I work out once or twice a week and eat pretty well. I would just like to lose 10 or 12 pounds but my problem is craving chocolate. I don't eat huge portions but I need some every day. Do you have any advice on how I can kick this habit? I know if I could give up the chocolate, the weight would come off in time. Thanks, LeeAnne

Dear LeeAnne,

There is no physical way, to my knowledge, to stop craving chocolate. I do know the more you eat it, the more you'll want it. And, believe it or not, once you give it up the cravings will lessen over time.

Mentally, the way to kick the craving is to find something else that is more important to you. What works is finding a reason that you really want to lose 10 pounds. If you'd just "sorta like to" then that won't be anywhere near strong enough to overpower the little chocolate voice calling "come have some of me--I taste sooo good"!

I would suggest sitting down for a while and giving some serious thought to your priorities. Try coming up with a list of 10 ways your life will be better if you lose 10 pounds. And they have to be specific reasons--sharp enough to envision when the chocolate starts calling you over. For instance "I'll look better" probably won't cut it at least half the time--but having a vision of yourself wearing a certain dress at a certain gathering may go a lot farther in being able to say "no" to that little chocolate devil on your shoulder.

Some other options include limiting the number of days a week you indulge, or calculating the number of calories of chocolate you're eating and resolve to burn those off in exercise sometime that day!

If you could use the help of a diet coach to get you through the next 3 months while you get the weight off, take a visit over to my website, MyCoachLaurie.com, and give me a call!

How Do I Find My Personal Nutrient Needs?

2010-02-23T08:26:00.000-06:00

Hi,
I am 21 years old and would like to find out what my own personal nutrient needs are--not just what the general population needs. I am 5'4" and 130 pounds female and fairly active. Thanks, Jolene

Dear Jolene,
Here is a link to the USDA website with dietary reference intakes and an explanation of how to use them. Every single vitamin and mineral (along with carbohydrate and protein needs as well) is categorized according to gender and age. Your height and weight are not included as factors in considering nutritional needs for these purposes.

The numbers were determined over years of studies on large groups of people. After the healthiest intake was realized in each case there was a generous cushion applied so the needs of 99% of the population is estimated to be met with each level. What this means is you do not have to add an extra amounts "just in case"... they've taken care of that for you!

How Do I Burn More Calories Than I Eat?

2010-02-17T09:19:00.000-06:00

I've been on a diet since January 1st. I cut out complex carbs and starches. My diet now consists of high proteins, fresh veggies and fresh fruits. Occasionally I'll have a small glass of orange juice.

I've been using my exercise bike and averaging about 12 mph for about 90 minutes per day. According to my bike I'm burning off 1000 calories. My concern is, my calorie intake a day is only 1200 - 1400 calories a day. The general rule I've been told is "You have to burn off more than you take in" so... how do I burn more than 1000 calories and how have I been losing weight?

I started out over 300 pounds and I'm down to 265 so I've lost 35 pounds in just 2 months. I feel great but I just don't understand the math!
Thanks, Loryn

Dear Loryn,

Relax! Your body is burning over 2000 calories a day just doing what it does! It takes all this energy for you to breathe, pump blood around, digest food, walk, even to stand. The 1000 calories you're burning on the bike is just extra :)

I would definitely suggest you increase your calorie intake to at least 1600-1800. You could be decreasing your metabolism by cutting your calories so drastically (1200-1400 level) and that is tough to recover from.

Consider adding in a few whole grains like toast or cereal for breakfast and rice or potatoes for dinner. A serving (a slice of bread or 1/2 cup rice) provides less than 100 calories and these foods give you the energy you need, especially for the exercise you're doing.

Congratulations on sticking with your new eating habits and regular exercise for 6 weeks... it should be getting easier now. Although your weight loss may slow, don't get discouraged. Even if you lose just 5 pounds a month you'll be close to 200 next year :) Keep up the good work!!

How Do I Get Enough Potassium in My Diet?

2010-01-28T08:49:00.000-06:00

I know that the RDA of potassium for an adult is 3,500 mg. A banana has about 420 mg of potassium.
I eat about 6 bananas/day. How do I get the remaining? I am trying to keep my blood pressure in check. I am 140/90. Marcus

Dear Marcus,
Actually the recommendation for potassium is 4700 mg per day. But it can--and should--be reached by eating a variety of foods in the diet! There is no need to have more than one banana per day, and having many servings of one food are preventing you from getting nutrients that other foods provide.
Other great sources of potassium (that are common in most people's usual diet) are potatoes, sweet potatoes, citrus fruits, tomatoes, milk, meat and fish. It is rare to see a potassium deficiency from a poor diet since it is abundant in so many food groups.
Here is more information about potassium in foods: http://www.csrees.usda.gov/nea/food/pdfs/hhs_facts_sodium.pdf
And since you are watching your blood pressure, there is a great diet for keeping it lower (although this is a 64-page book!) http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf

Is There a Diet to Lower My Triglycerides?

2010-01-25T08:51:00.000-06:00

My doctor just advised me my triglyceride levels are elevated, although not bad enough yet to warrant medince. I have been taking fish oil for a while now. Are there any particular foods that I should be eating or avoiding to lower them? Joy

Dear Joy,

Triglycerides are the intermediate product of carbohydrate and sugar absorption. When you eat pasta, bread, sweets, and other carbohydrate foods these yield calories. As your body decides what to do with these calories--use them for energy, or store them as fat for later use--they travel through the bloodstream in the form of triglycerides. This means that if you get your blood tested without fasting the levels will be higher because they are still circulating after a meal. So when your doctor says "don't eat breakfast before your blood test" it is because the test results will be significantly affected.

People who are overweight tend to have higher circulating levels of triglycerides, so weight loss will help.
I would never suggest avoiding carbohydrate foods, but certainly limiting them to a reasonable two or three servings per meal. Piles of pasta, donuts and other pastries, sugary beverages and even large amounts of fruit juice can keep triglyceride levels high (above 140 mg/dL). Limit sweets and alcohol, and focus on whole grains which can slow sugar absorption.

Fish oils are also proven to help. Eating fish is the best way! Taking more than 1000 mg (usually found in one fish oil pill) should not be done without a physician's consultation. High levels of fish oil can affect blood clotting and lead to stroke.

How Quickly Can I Lose 80 Pounds?

2010-01-23T13:23:00.000-06:00

I basically just started to eat just fruits and vegetables and whole wheat bread lately. My goal is to lose 80 lbs. And for my work out I dance all the time to get in a good workout. I read that Michael Jackson lost like 7 lbs. a night from all the dancing he did because he was a strict vegetarian. What do you think about my diet and exercise routine? Will I reach my goal of losing 80 lbs.? And how long will it take for me to lose this weight? Kenneth

Dear Kenneth,
Losing 80 pounds is an admirable goal. It's great you've found an exercise you love to do, and that you are motivated to eat healthier.

Don't be mislead by reading fantastic stories of weight loss: No one can lose seven pounds in one day unless it is water loss from perspiration (which should be replaced as quickly as possible). And there are many vegetarians who are not only overweight, but unhealthy.

Realistically you can expect to lose one pound per week for doing an hour of heavy exercise every day. Another pound or two per week can be lost by cutting out hundreds of calories of extra food intake. A maximum safe weight loss of three pounds per week means 10-12 pounds per month. For an 80 pound loss you are looking at 8 to 10 months. Reasonably.

My concern is that you are eliminating healthy foods in your effort to concentrate on weight loss alone. You have no good source of protein in your diet, for instance. If you want to eat a healthy vegetarian diet you can include beans, nuts, whole grain pastas, rice and cereals, for instance. Here is a link for a healthy and balanced vegetarian diet.

So, keep up the exercise, balance a healthy diet with fewer high-calorie foods and more nutrient-dense foods, and enjoy the weight loss as it comes off at a safe rate of 10 pounds per month. Don't be in a hurry. If you do it right you will be exactly where you want to be in the fall and you'll never have to diet again!

Are There Certain Foods to Help Control Blood Pressure?

2010-01-22T08:03:00.002-06:00

I've heard that some foods, like bananas, help lower elevated blood pressure? What can you tell me about this and other foods? Anna L.

Dear Anna,

There is actually an entire diet plan to help lower blood pressure and you can view the entire 64 page booklet printed by the National Institute of Health here: http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf . It's called the DASH diet and stands for Dietary Approaches to Stop Hypertension.

The focus is to reduce sodium (salt) intake and to eat more foods that provide potassium (like bananas and many other fruits and vegetables) and calcium. This mineral ratio has been proven over decades to help lower high blood pressure.

What Should I Have for Breakfast?

2010-01-22T08:00:00.001-06:00

What would you recommend having for breakfast. I was told by a few health-conscious folks to avoid milk because it really doesn't do much good after a certain age. So cereal is out--what else would be good to have? Marc

Dear Marc,

What a person has for breakfast is totally a matter of individual preference (given there are no health issues present). Keep in mind that breakfast should provide 25% of the daily value for nutrients. Having a pastry for breakfast isn't going to provide much in the way of nutrition, but will provide lots of calories.

What a person makes of this meal depends on how hungry they are in the morning, whether they want something to last through to lunch or can plan on a mid-morning snack, have time to sit and prepare a meal or need a fast solution, and of course what foods they like to eat!
An ideal breakfast is healthy, reasonable calorie level, and contains a source of protein (like egg or cheese) to help tide you over through mid-morning.

I do think milk is a good source of nutrition. It's difficult to get the same amount of calcium and riboflavin from any food source that isn't dairy. You could try soy milk or rice milk if you do like cereal (which can be a fantastic source of fiber).

Some quick ideas are a slice of cheese melted on an English Muffin you can grab on the way out the door and eat in the car, or a serving of Carnation Instant Breakfast. Making an omelet is an excellent way to add in vegetables for the morning meal: mushrooms, spinach, and green pepper are some that pack a lot of fiber and nutrients into your first meal of the day

Also remember there's no rule about breakfast foods having to be typical eggs/toast/pancakes, etc. If you want a turkey sandwich or a slice of leftover pizza, that's up to you!

Are Powdered Fiber Products Good For You?

2010-01-18T09:08:00.000-06:00

How do you feel about fibre powders like Metamucil and Benefibre? I thought I would try some Benefibre. The first couple days I was quite gassy but now my system has settled down.
I have noticed I dont feel quite as bloated,and my appetite is reduced. Terry.

Dear Terry,

I think these powders are a great way to get in dietary fiber for those who don't manage to get the 25-35 grams recommended by eating lots of whole grains, fresh fruits and vegetables. Serving size is one to three times per day of either a teaspoon or a tablespoon, depending whether the product is flavored or just mixed into juice.
Some people like the idea of swallowing a pill, and many of the fiber companies make them--but beware the serving size... it's usually between three and six pills per dose, and this can be a lot to swallow three times a day.

The benefits of increasing fiber in your diet include feeling more full, alleviating constipation, and reducing the risk of developing certain types of cancers, especially that of the colon.

Metamucil, being a soluble fiber, also has the beneficial side effect of lowering bad cholesterol levels.

Gas is a common side effect when first increasing fiber intake, but as you have pointed out, our body adapts to that in a short period of time!

What Kind of Omega-3 Oils Should I Take?

2009-12-26T08:55:00.001-06:00

My doctor told me to take fish oil pills for a touch of high cholesterol. I was just wondering what is better: Fish oil pills or omega three or salmon pills. Also, what is the best oil to cook with.... I think it is olive oil but not sure. Thank You. Anne H.

Dear Anne,

You are absolutely right about olive oil being good for cooking. As one of the monounsaturated oils (along with canola and peanut oil) this type helps lower your total cholesterol without affecting the "good" (HDL) level, as polyunsaturated oils, such as sunflower and safflower have been found to do.

Regarding the Omega-3 fatty acids: They are found in fish oils, including salmon, so you are on track with your information. Most capsules provide 1000 mg and your doctor likely suggested one per day. Higher doses should not be taken without your physician's advice as there can be harmful side effects for some people at this level. My own physician suggested capsules of flaxseed oil, which is a source of omega-3 fatty acids, instead of fish oil merely because there is no danger of a fishy aftertaste later in the day. I think that is good advice!

Are My Vitamins Good Ones?

2009-12-24T06:31:00.002-06:00

I was wondering if you might know anything about spring valley vitamins and how effective they are? I buy them at walmart, so I'm wondering about the quality of them. I've been taking a vitamin B complex and seem to have much more energy, even with less sleep. but i still want to make sure I'm buying good vitamins that will really benefit my body. thank you, Amanda H.

Dear Amanda,

While the number of supplements available are too numerous to keep up with brand specifics, I do know that the FDA regulates supplements to be sure they contain what they say they do and that there are no false claims made about what they can do. So I would feel comfortable saying that vitamins sold at Walmart are as good as those sold in health food stores which may be more expensive.

What B vitamin pills do is supplement your diet. Few people have B vitamin deficiencies since they are plentiful in carbohydrates (breads, cereals, rice, etc) and many are fortified. Some reasons that a person may have a deficiency would be from excessive alcohol intake or eating mostly non-enriched sources of refined starches (for example, large amounts of sugary soft drinks and candy).

The feeling that you have more energy is more likely coming from your mind than your body. While B vitamins help your body use the energy (calories) you get from eating carbohydrate foods, they don't actually give you the feeling of having more energy as in being energetic or more awake.

The best supplements provide about 100% of the daily value and not a lot more. If your supplements provide 500 or 600% of the RDA for these vitamins watch for bright yellow urine--this is just your body's way of flushing out all the extra that is not being used!

Should I Take an Iron Supplement?

2009-12-23T08:12:00.001-06:00

I've heard that Iron is good for improving memory and mental sharpness. Is that true? Is iron available as a suppliment, and if so are there any dangers involved with taking it? I would assume it would be much safer without the red meat tied in with it? --Nick T.

Dear Nick,

I have not heard that iron has any effect on memory or mental function.

Iron is available as a supplement. Men need about 10 mg per day, and it is rare to see iron deficiencies in men. Be sure to check the label of a supplement you choose to be sure it isn't more than 100% of the RDA. The tolerable upper limit for males is 45 mg.

Taking more than you need does have potential side effects. Iron can build up in the body and deposit in the organs, causing organ failure. There are no symptoms to warn of this condition until damage has occurred. Therefore, I would recommend speaking with your physician before taking an iron supplement.

If you would rather avoid the cholesterol and saturated fats in red meat, other good sources of iron are turkey, dried beans, and fortified breakfast cereals.

Help the Hungry This Holiday

2009-12-21T14:17:00.000-06:00

If you have young children and you could use some nutrition tips, here's a great resource. Click here to buy "Expert Nutriton Tips for Your Toddler". It's 52 pages of questions answered by pediatricians and dietitians. For only $9.95 you not only get the book, but ALL of your money goes to fighting hunger in America. Donations go to "Share Our Strength" to help end hunger in America.
Get your copy today and feel good about contributing to those less fortunate.

Have a healthy and happy holiday season.

How Can I Increase My Metabolism?

2009-12-21T08:58:00.000-06:00

I would like to increase my metabolism as much as possible. I am 29 years old and can remember having a very good metabolism as recently as age 24 where I didn't really need to exercise and wouldn't really gain anything. I am 5' 11" and 205lbs, and at least Wii Fit is telling me I'm in the middle of the overweight category. Are there charts that tell people by how much their metabolism tends to slow down by age, as well as when a person moves away from an ideal BMI? I'd really like a guide to have a clear idea of the norms. Particularly how much metabolism I have to gain by getting myself back down to say 160lbs. -- Mike J.

Dear Mike,

My favorite site for computing your BMI is by the NHLBI .

Just enter your height and weight. They also explain the body mass index.
As for your goal weight, that is very reasonable for your height.

Changing your metabolism has so many variables there are not really instructions on how to do it... everyone is different. What were you doing differently in your daily life when you were 24? Even without feeling like you were exercising it's likely you were more active. Maybe you walked more in your job or played on a sports team. Maybe as you've gotten older you've been able to afford to eat out more and that generally comes with more calories.

If metabolism slows with age it's probably due to a decrease in muscle mass and there's evidence that does not have to occur if you always work on keeping your muscles in shape. Usually that starts after age 35 for women, and older for men so that's probably not what's at work with you.

My best advice is to start keeping a food and exercise diary. There are many sites that help you do this online if you have regular access to a computer, such as http://www.thedailyplate.com/, http://www.fitday.com/ or http://www.sparkpeople.com/ . You may realize after keeping track that you are eating more than you thought or moving much less.

Remember to take your time losing those 45 pounds. More than 2 pounds each week means you may be cutting calories too much. You're much more likely to keep the weight off by changing your habits to include about 500 fewer calories per day and upping your activity by another 250 calories. All these reputable diet sites listed above can translate that into daily foods and activities!

Can Fat People Starve?

2009-12-08T16:38:00.000-06:00

I am just wondering, can fat people starve themselves? I would think if both fat and calories are both energy that can be burned, that a fat person can't starve until they become thin? --James. T.

Dear James,
You are correct in assuming that a person with ample fat stores would not starve to death from lack of energy stores. However, if an overweight person ceased to eat (or ate extremely poorly) they could still die from malnutrition. Having inadequate vitamin and mineral intakes could lead to deficiency diseases after several months and most of these are ultimately fatal. Protein is also vital and there are no body stores. After a time without protein the body becomes more susceptible to infections and poor recovery. The heart and kidneys, among other organs, would be reduced in size and strength to the point they could not sustain their function adequately to support life.

Is Orange Juice Fattening?

2009-12-05T08:53:00.000-06:00

I was wondering if 100% fresh squeezed orange juice is going to slow my weight loss on my diet? Chris. R.

Dear Chris,

There is no one food that's going to blow a diet. It totally depends on the sum of the foods you eat, and the portions are also quite important.
Orange juice has about 11 calories per ounce, so a 6-ounce glass in the morning will be a valuable contribution for your daily intake of vitamin C, folic acid, and other nutrients. I would definitely put orange juice just about last on my list for giving up on a diet. However, do keep in mind that drinking four 12-ounce glasses a day is another story!

Foods that will really hamper your weight loss efforts are those high in sugar and fat: donuts, pies, ice cream, soda, fried foods--these I would give up for a diet because you aren't missing out on anything that's very good for you by avoiding these, but you are giving up a tremendous number of calories.

Good luck! And for more information on a healthy and well-balanced diet during weight loss I always like the food guide pyramid site http://www.mypyramid.gov/ for their wealth of information.

Are Some Types of Beans Better Than Others?

2009-11-25T15:51:00.000-06:00

My family eats a lot of legumes, mostly chickpeas and black beans because I have lots of recipes for those. I am wondering if there is enough nutritional difference between varieties of beans that I should be branching out and serving more different kinds - maybe lima beans, kidney beans etc? Or are they basically all the same nutritionally anyway? Thanks so much! - Jennifer C.

Dear Jennifer,

It appears at first glance that all beans are equally good sources of iron, fiber, and minerals so you might not need variety. But the same seems true of many fruits and vegetables until the discovery of some new phytonutrient that seems to come along every few months. All of a sudden one day blueberries are super, or tomatoes have something no other food has so much of, or red raspberries are a must for this new fantastic component that is healthy for our cells!

Apparently the lesson is that variety is always important, even within the same type of food.
I would suggest using any type of bean you can find to mix and match in recipes: try black-eyed peas, great northern beans, pinto beans and navy beans for starters. You might find some new favorites, and you'll never be left out of the loop when some amazing nutrients are discovered in high concentration in one kind of bean!

What if I Can't Drink Eight Glasses of Water?

2009-11-18T07:08:00.003-06:00

I have a question about drinking water. It seems like the healthy people I see are carrying around water bottles, or drinking lots of water with lemon. I tried to drink 8 glasses a day a few years back, but it makes me feel bloated and of course I have to run to the rest room every hour! I want to lose weight and be healthy, but I am mostly a coffee drinker and I'm afraid drinking more water will just make me uncomfortable. Tim Y.

Dear Tim,

If you drink mostly coffee and hardly any water, there's a good chance you are walking around in a consistent state of dehydration. Coffee (with caffeine) tends to increase urination and you aren't replacing the water lost from your body. You may feel a bit sluggish or get slight headaches as an indication you need to drink more fluid. By the time your mouth is dry from thirst, you've really gone over the edge into dehydration, so don't use "I'm not thirsty" as a judge of when it's time for you to drink.

People who drink lots of water may be a more appropriate weight because they may tend to eat and drink fewer calories than other people do. Often we look for something to eat between meals when what we actually need is something to drink. Our brain can send confusing signals which cause us to look for food.
Water is also a calorie-free source of hydration, whereas drinking soda, sweetened tea, lemonade, etc can really pile on the calories.

My advice to you would be trying to drink three or four glasses of water a day. You don't need to get in eight glasses a day to be in better shape than you are now! If you can sip at a bottle of water in between each meal you'll be getting a lot more in without feeling like you have to chug it all at once (making you feel bloated) or having you running to the restroom so often. Remember that most water bottles contain 16 ounces which is two glasses. If you can try drinking two bottles a day, I'll bet you notice that you start feeling a little bit better and eating a little bit less.

Does Sugar Cause Weight Gain?

2009-11-17T09:03:00.000-06:00

I was wondering if sugar causes weight gain, or if it is the calories in the sugar that add up over time? Janet R.

Dear Janet,
I love the way you phrased that, and you are correct! It is the calories that add up.

For example, if someone drinks several sugary juices or sodas each day, they will end up with a few hundred extra calories they aren't using and their body will store this as energy (fat) for later use.

The other issue is, many foods that contain sugar (like donuts, cake, and candy bars) have fat in them as well---putting on more calories and more weight.

There is nothing wrong with sugar, itself, in moderation---enjoy a teaspoon in your coffee or on your morning cereal without worry!

How Can I Stretch My Food Budget?

2009-11-10T17:54:00.003-06:00

I'm a college guy on a very tight budget. I have my own apartment so I can store and cook food, but my family is helping me to pay many of my bills. I would like to figure out how to cook with the least money possible--any suggestions? Sam D.

Hi Sam,
Here is a great resource that was printed to help people live on a food stamp budget: That means something around $30 a week for a guy like you! There are tips for shopping and cooking, meal plans, menus, and recipes in this book, "The Thrifty Meal Plan". I hope you like it! http://www.cnpp.usda.gov/Publications/FoodPlans/Miscpubs/FoodPlansRecipeBook.pdf

Can You Live Off the Water Found In Food Without Drinking?

2009-11-09T22:00:00.000-06:00

I have been debating an issue with my coworker. We all know that water is essential to good health. Does water in food count the same as drinking water? Example: is drinking 8 glasses of water in a day the same to the human body as getting the same 8 glasses of water in mashed potatoes? My coworker believes that the 8 glasses of water in the mashed potatoes would not satisfy the body's liquid requirement the same as drinking water would. Could the human body survive if it never had water in liquid form but instead had all of its liquid from food? Lonnie N.

Dear Lonnie,
Yes, technically if you could get all the water you needed from food, the body would use it the same--H20 is H20! But it would be quite difficult. The average person who eats 2000 calories per day requires 1 gram (cc) of water per calorie to metabolize the food eaten. 2000 cc's of water is about 8 glasses, and this is where the recommendation comes from.

Let's take a large banana that weighs 200 grams (a bit over 6 ounces) and is 75% water (one of the highest water-content foods) It contains 150 grams of water--just about 5 ounces. You need most of this to metabolize the calories contained in the banana (maybe 120 calories) so you wouldn't have much left over (1 ounce) for other foods that are low moisture--cheese and crackers and meats and oils.

Indeed if it were possible to eat fruits and vegetables all day long, and nothing else, one may get a good percentage of the water needed. Certainly there are people who never drink water and instead slurp down beverages that make them require more water: sugary sodas, caffeinated coffee, and alcoholic beverages. They manage to live, but they would do much better getting enough water for the many functions it serves in the body: transport, weight elimination, blood volume, and temperature control just to name a few.

What is the Oily Residue in My Cooking Pans?

2009-11-08T14:55:00.000-06:00

If you cook with margarine in a pan, can there be margarine residues on the pan after washing? When I wipe the pan with some paper towels, there seem to be a slight staining. -- Ben H.

Hi Ben,

Yes, there certainly can be some residue, especially if the pan is just rinsed and wiped. Oils need lots of soap to break up the molecules and allow them to rinse away.

The residue may be greater when using spray margarines and squeeze margarines, as well as some of the low-fat varieties of "buttery spread" because they have other products in them that contribute an oily feel, but are not the same as real oil in structure. They mimic the taste well, but the consistency is a bit different and they may be reflected in what remains after cooking. Some of the spray butters and light butters do tell you not to use for cooking, and I've been told they virtually melt into something resembling plastic when heated.

Also, when using a "non-stick" pan it is advised that you not coat the pan, especially not with a cooking spray. The directions do say that leaves a residue.

Eating Healthy versus Eating Disorder

2009-11-07T16:53:00.000-06:00

Confidential to K.M
I hesitate to provide you with all the ways you can reduce your calorie intake, count your calories, monitor your weight, burn the most calories, etc. because I am concerned you may be flirting with disordered eating.

While I do not suspect you have a full blown eating disorder such as anorexia nervosa or bulimia, certain parts of your letter indicate you may benefit from counseling at this time instead of more information on dieting. Being afraid to gain weight, focusing the majority of your morning planning what you'll be eating the rest of the day, and other thoughts concentrated on calorie-burning are a way of controlling things in your life when there are so many other issues over which we have little control. Perhaps a trusted therapist will be able to help you deal with so many of the other aspects and one day your weight will not be something on which you focus 24/7. Other options are eating disorder therapy specialists, outpatient eating disorder units, and local support groups. Most hospitals can direct you to assistance in your area; I hope you'll take advantage of it and get your old happy self back!

Where Does My Fat Go When I Lose Weight?

2009-11-07T08:05:00.000-06:00

When you lose fat weight, where does it go? How does it physically leave the body? --Carrie S.

Dear Carrie,

I just love that question! I'm sure it's something we've all wondered at one time or another.

Well, it's a matter of biochemistry. Each fat molecule is made up of atoms of Carbon, Hydrogen, and Oxygen. When your body needs energy (like when you are exercising, or if you haven't eaten enough to support your weight) the fat molecules break down to yield energy in the form of calories. The molecules go through a series of reactions which generate energy that has been stored up until now in neat packages of fat, in special cells for this storage purpose. When you burn a lot of energy (like when running) your body temperature actually goes up and you begin to sweat.

The final breakdown products (and these same atoms are present in protein and carbohydrate as well--which go through a variation of the biochemical reactions to yield calories) are Hydrogen Oxygen, and Carbon. The Hydrogen and Oxygen leave your body as water through the kidneys, the intestine, your breath, and a small amount through your skin (as in sweat). The Carbon atoms combine with the oxygen you breathed in, and are excreted as carbon dioxide.

Ha! Remember in 6th grade when you learned "you breathe in oxygen and you breath out carbon dioxide"? Now you know where the carbon comes from!

Am I Eating Enough Calories?

2009-11-03T14:02:00.000-06:00

I am 145lbs and would like to be 125lbs. I am confused about how many calories I should eat. If I burn 1600 calories doing nothing and I work out burning anywhere from 350-800 calories depending on the excercise how many calories should I eat to lose 2lbs a week? I eat about 1600 calories a day and when I incorporate work outs, I am wondering if I am eating enough. I am thinking I need to increase my daily calories. Sarah M.

Dear Sarah,

The number of calories each person burns varies quite a bit with age, height, activity level, and body type.
At your weight (I am estimating age and height) you may burn about 1600 calories doing no exercise during the day, but if you want to lose 2 pounds per week you would have to eat 1000 calories PER DAY less than you burn. This would have you eating 600 calories per day, and it's neither healthy nor reasonable.

You are doing what's wise by incorporating calorie-burning workouts into your day to promote faster weight loss. With a slight decrease in calorie intake along with a daily workout to boost calories burned, you'll be able to lose weight, but probably closer to one pound per week than two.
Let's say you burn an average of 2100 calories per day including your work out: Then 1600 calories per day will allow one pound per week weight loss. Unless you are very large, it's too difficult to lose two pounds of body fat per week. (For example, a 250 pound man who is 6 feet tall might burn 2900 calories a day and he could fairly reasonably reduce his intake to 1900 calories per day to lose two pounds per week).

I hate to be the one to tell you, but you are eating enough, and eating more will not allow for any more weight loss than a pound every few weeks. Be sure you are eating nutrient-dense and filling foods so you aren't going around hungry!

Is Fruit Sugar Better for You Than Refined Sugar?

2009-10-27T08:55:00.000-05:00

Is the natural sugar found in fruits better for you than refined cane sugar? Mike J.

Dear Mike,

Your body actually processes all sugars to the same end product--glucose. Whether you consume milk sugar (lactose), fruit sugar (fructose), cane sugar (sucrose), or even starches, the final breakdown product is glucose, the simple sugar that is the preferred source of energy for most of the body's cells.

I think processing has a negative connotation in some regard because of the over-processing of some products (like wheat) that results in the omission of nutrients. The refining of cane sugar is necessary because we cannot cook or bake with chunks of raw cane! So the process is merely necessary to get the consistency of a product we can use.

Fruit itself is probably healthier than products you consume that contain cane sugar because of the vitamins, antioxidants, and fiber contained in addition to the fruit sugar.

What's The Best Diet Plan?

2009-10-26T09:13:00.000-05:00

My doctor advised me to lose 25 or 30 pounds to help reduce the pain from my sciatica. I have tried Atkins diet before but was unsuccessful. What do you think the best diet plan is? Donna L.

Dear Donna,

If you're looking for a weight loss plan I'd have to say weight watchers is the way to go.
You might also see if you would like planning your own diet using the food guide pyramid at http://www.mypyramid.gov/. This site shows you how many servings from each group you need, based on your height, weight, activity level, and weight loss goals. Then you make your own meal plan to support that.

If you feel you would benefit from ongoing support, consider working with a diet coach.
A coach will work with you weekly on an individual basis to help keep you motivated, update your weight loss plans, and remain accountable.
Weight watchers offers weekly support on a group basis, both in person and online. It's up to the individual what works best for you. Some people prefer groups and some like to stay at home!

The very best plan would be altering the eating habits that have lead to your weight gain, instead of going on a set "diet" or meal plan. Slowly work to reduce portion sizes, become more active (like taking a flight of stairs instead of the elevator), choose lower fat foods, drink more water, and eat more fresh fruit and vegetables--especially instead of sweets and snacks.

The weight won't come off at a rate of five pounds a week, but once you reach your goal you'll have healthy new habits and the weight will stay off for good!

Is My Peanut Butter Too High in Saturated Fat?

2009-10-24T05:29:00.001-05:00

I just read the label on my peanut butter jar and found it has 1.5 grams of saturated fat in a 2 Tablespoon serving. Is that really bad? Gary L.

Dear Gary,

No, I don't think it's really bad. I actually think it could be a better substitute for what a person may be eating it in place of: substituting this for bacon and eggs on your toast at breakfast, making a sandwich with it for lunch instead of a few ounces of high-fat cheese spread, or having some for a snack instead of a candy bar--it is a better option than many other choices, and there are many foods that would be considered "worse" on a good-to-bad food scale.

But mostly I think there are no "bad" foods--only bad diets. You need to consider how much peanut butter you consume as a serving, and how often you eat it. Whether or not you are otherwise healthy or perhaps have a high cholesterol level and need to be limiting your saturated fats.

There are levels of eating "better" foods and limiting foods that have more fat and calories than nutrition. There is the issue of including balance in your diet and limiting portion sizes to what is reasonable. There isn't really any one food that stands alone as "bad".

Oh, and of the three varieties of peanut butter that are in my pantry right now, they have between 2 and 3 grams of saturated fat per 2 Tablespoon serving--so your peanut butter actually appears among the better, saturated-fat-wise!

What Do You Think of My Vitamin D Supplementation?

2009-10-23T08:56:00.001-05:00

I have been doing some reading on Vitamin D supplementation, and recently started taking 1000IU of Vit D. I also get 800IU in my calcium pill and 500IU in my daily Centrum multivitamin. I also take 1000mg of fish oil daily. I am 58 year old male in good general health. What is your opinion about Vit D supplements and the general regimen I have described? Dave N.

Dear Dave,

I would be interested to know the source of your reading and what it was you read that made you decide to supplement at a level above the daily value. The daily value for vitamin D is 400 IU. You are more than meeting that in your multivitamin, and then getting some more in your calcium pill. I couldn't say how much additional is in the fish oil you are taking, but remember that you are also getting some in your diet (especially from dairy products), and likely receiving some of what you need through daily sun exposure. Topping it off with another 1000 IU supplement leads you to exceed the tolerable upper limit that is currently set for this vitamin.

Since vitamin D is a fat soluble vitamin, excess amounts are stored in your body. The tolerable upper intake level is currently set at 2,000 IU, (although later studies do suggest the upper limit could be set higher). Some effects of taking too much vitamin D include calcium deposits in soft tissues (which can damage organs) and kidney stones, as well as other symptoms like generalized weakness, constipation, poor appetite, and also an increase in serum calcium levels which could lead to serious heart rhythm abnormalities.

I suggest you see your physician to discuss an optimal level for you . Exceeding your needs of this vitamin could very well result in doing more harm than good.

Is There Trans Fat in My Peanut Butter?

2009-10-22T16:15:00.000-05:00

My peanut butter label says "zero trans fat" on the front, but when I read the ingredients there are "hydrogenated oils" contained. These seeming conflictions are confusing to me... what can I believe?
Larry F.

Dear Larry,
Technically, if a food has only 0.5 gm trans fat in a serving they can state"zero trans fat" on the label. There is currently no recommendation for a safe level of trans fats and consumers are advised to avoid any amount whenever possible. I would take a close look at the listed serving size on your peanut butter label: there's a chance some manufacturers may start listing smaller serving sizes in an attempt to be able to claim "zero trans fats" for their products.

Why Do People With Strokes Sometimes Need Their Liquids Thickened?

2009-10-12T10:46:00.000-05:00

My Aunt had a stroke and now we have to add something called "Thick-it" to all her liquids. How does this help her swallow? Janet W.

Dear Janet,

Sometimes after a person has a stroke, or if they have any condition that affects their gag reflex (ALS, Parkinsons Disease, advanced stages of Alzheimers), liquids will not be swallowed properly, but instead will accidentally go down the windpipe (trachea) instead of the food pipe (esophagus). We can experience something like this if we are talking while we eat, or accidentally take a breath while we drink: We cough and cough and say, "something went down the wrong way". But in stroke patients where the swallow reflex is affected, the person may not even sense that something did go down into the lungs, and may not have a coughing reflex to attempt to get the fluids out. Eventually, this can lead to a build up of fluid in the lungs and lead to pneumonia, advance to a serious infection, and even result in death.

Thick-It is a powdered thickener that, when added in varying amounts, can make liquids the consistency of honey, nectar, or pudding. The prescription from the doctor will usually specify to what thickness liquids should be made.

Thickening all liquids (even water) will make it easier for the nervous system to sense what is in the back of the throat (fluids are not as easy to sense), close the epiglottis (the flap that covers the trachea when swallowing) and send the liquids down the safe, intended route to the stomach.

The swallowing process is not done consciously, so if the swallowing function is not working properly , a person may present to the hospital with frequent episodes of pneumonia without knowing the cause. In order to diagnose the condition a speech therapist will do a swallow assessment with the patient, and if any signs of aspiration (food or fluids going down the trachea) are suspected, the next step would be a modified barium swallow (x-ray test) to see exactly what is going on in the throat during swallowing.

Is Weight Watchers A Good Diet Plan?

2009-10-06T06:40:00.000-05:00

I am 30 pounds overweight and thinking of joining Weight Watcher's. What is your professional opinion of this diet program and why? Linda N.

Dear Linda,

I have a very high opinion of the Weight Watcher's program. It's a realistic way of weight loss because they teach you how to eat in real life--you can cook your own meals, purchase ready to eat meals from the grocery store, or eat out wherever you like. They teach you to be aware of what you eat and what your portions are.

Many people also appreciate the accountability that is built in by showing up every week and weighing in. During your meeting you get information and support, as well as rewards for weight loss, which can be very motivating.

This diet, more than any other, is one you can stay on for life. And that's important. Because when you go off a diet, you gain back the weight.

If you are finally read to change your lifestyle, your eating habits, and your activity level, instead of trying another diet for a few weeks to get the weight off for now, this is one of the best ways to go!

You can also choose to join either online or in person, whichever suites you best.

Second to having your own personal diet coach, I think it's one of the best plans out there!

Is Deer Meat High in Cholesterol?

2009-10-05T08:16:00.000-05:00

Dear Laurie,
My family received a large amount of deer meat as a gift from a friend who is a hunter. I would like to eat it, but my concern is that I was able to reduce my cholesterol from 250 to 210 over the past few years by reducing my intake of beef and other meats. If I enjoy venison this winter, will my cholesterol level go back up again? I really want to avoid taking medication for it. Drew R.

Dear Drew,

Congratulations on reducing your blood cholesterol level so well by changing your diet! My suspicion is that you did more than just eliminate beef on a regular basis: You may also have cut back on other fatty foods, reduced portion sizes, increased fiber intake, and started exercising more. You probably lost weight as well. It's usually a combination of dietary changes that leads to such a significant change in cholesterol level. It's also significant, as you probably know, what the level of your LDL and HDL cholesterol is, too.

If you would not consider eating beef again, you might not want to consider eating venison either: While lower in fat than beef, it is also higher in cholesterol by about 25%. The lower fat content may make it a safer option than beef, but if your tendency is toward higher serum cholesterol you'll want to proceed with caution.
Be sure the portions are small (3-4 ounces) and that you eat leaner cuts of the meat. If it were me, I'd try having it once a week and have my blood cholesterol level checked in about six weeks. By then you should be able to see a difference if one will occur. If your cholesterol goes up, you'll have to back off on the deer meat, and if not you can continue to enjoy small amounts throughout the winter.

In time, you may become more comfortable enjoying certain foods on occasion, which you have been used to avoiding over the past few years. It's the combination of all the lifestyle changes I'm sure you have made that reduced your cholesterol level and as long as you keep up most of them on a regular basis you should continue to keep your cholesterol under good control.

Are Meat Substitutes Healthy?

2009-10-04T20:05:00.000-05:00

I was wondering about the meatless patties that substitute for burgers and chicken. Are they healthy enough to eat every day? --Peter T.

Dear Peter,

There are many varieties of meatless burgers: some are combinations of vegetables, some are made from soy products and my favorite, Quorn is made from textured mushroom protein. There is not a reason I can think of that they wouldn't be good to eat as often as any other food.

Just remember to include variety in your diet. It's not a good idea to eat any one food to the exclusion of others. If you like meatless meals, consider other options such as pasta dishes, vegetable stir fry, casseroles, or bean-and-rice dishes to provide a good source of protein and other nutrients as well.

How Much Is Too Much Fruit?

2009-09-30T15:02:00.000-05:00

Dear Laurie,
I just found out that I love kiwis and have been enjoying them along with lots of other fresh fruits this month. It got me to wondering, can a person eat too much fruit? I mean, I know that fruit is good for you, but what if you are eating a lot? Is there some maximum number of servings above which it's not good for you anymore? Francine K.

Dear Francine,
This is quite a thoughtful question and you bring up a good point: At some level, even things that are "good for you" can take a turn and become more harmful than helpful for a number of reasons. As far as fruit goes there are a few ways that eating many servings per day could start to be less "good for you":

1) Eating so much fruit that you experience discomfort from the fiber intake: If you aren't used to a high fiber intake you could begin to experience intestinal bloating and/or diarrhea. At this point it would be a good idea to back off to fewer servings per day.

2) Eating so much fruit that you don't have room for other nutritious foods: The reason it's important to include balance and variety in your diet is to get in good sources of all the vitamins and minerals. Fruits contain some, like vitamin A and C and potassium, but are poor sources of thiamin, riboflavin, calcium, protein, and vitamin B12. You must leave room in your diet to include grains, dairy, protein, and some healthy fats to keep your diet balanced and include all of these nutrients.

3) Eating so many fruits your calorie intake becomes too high: You can eat so many fruits, or juices, that you gain weight from an excessive calorie intake. Fruit, while fat-free and low-calorie, is not calorie free! A typical fruit serving has 60-80 calories, so if you start having 10 each day, you can see how this could quickly add up! Limit fruits to three or four servings daily (and leave juice out of your diet) if you are trying to limit your calorie intake, and focus on taking in more vegetables, which are generally lower in calories.

4) Fruit isn't a good choice for some people on medical therapeutic diets: If a person has diabetes or renal disease, their fruit intake has to be limited to control the intake of sugar and potassium, respectively. For a normal healthy diet fruit contributes necessary nutrients, but in some conditions these same nutrients must be restricted. If you are on a special diet for a medical condition, be sure your doctor or dietitian has explained to you what really is good for you and what should be limited in your diet.

Fruits are healthy snacks and additions to any meal for all the nutrients they contain. But you certainly can overdo it! Even though the recommendations are for 9-12 servings of fruits and vegetables per day, there are people who eat more than this, and for the above reasons, it can become a case of doing more harm than good. It goes back to the rule we dietitians use all of the time in deciding how much is a good amount: Everything in moderation!

What Are Hidden Fats?

2009-09-28T12:51:00.000-05:00

I've been reading that when watching one's calories it is important to also watch for "hidden fats". What exactly are these?    Linda H.

Dear Linda,

Hidden fats are those that are not at first apparent in a food. You know you are adding fat to your food when you put butter on your bread, or dressing on your salad. But when are there fats present that you may not be aware of?

Unless you are a cook or a baker, you may not know that fats are used in preparing many foods. Butter can be used to cook fish, for example.  You may order what you believe to be a low-fat menu item that actually has more calories provided by the butter the fish is cooked in, than calories from the fish itself!  When ordering in a restaurant, ask how a meal is prepared.

Baked products, like pies, muffins, and croissants, use lots of shortening to result in a moist or flaky texture.   Some people mistakenly believe if they don't put butter on their muffin or croissant that they're having a low-fat breakfast or snack. In fact, the fat contained in one of these treats can contribute over half the calories.

There are also fats naturally occuring in many animal products: milk, cheese, or yogurt that does not specifically state "low-fat" or "fat-free" can also have as many as half the calories contributed by fat. This means a 'fat free' version would cut your calorie intake in half!
Meats and chicken also have fat in them. Leaner cuts can save calories, but the fat does serve a purpose in keeping the meat moist and tasty. You need to find a happy medium between enjoying your food--fat included--and limiting the amount of fat you take in throughout the day.

There are many sites available on the internet where you can look up fat content of foods to find out where the hidden fats lie. Ingredient labels are also helpful when purchasing packaged foods and they will always tell you exactly how many grams of fat are included on the "nutrition facts panel".

Being well-informed will be your best weapon against excessive fat intake.

How Can I Help My Adult Daughter Lose Weight?

2009-09-27T10:39:00.000-05:00

Dear Laurie,
I am writing because I'm concerned about my daughter. She's 35 years old and a single mother. She doesn't take the time to cook healthy but is always taking her 11 year-old daughter out for fast food or ordering pizza, and keeping junk food in the house. They are both overweight and now she has been diagnosed with diabetes. I'm worried the same is in store with my granddaughter. What is a relatively simple diet they can go on that isn't too restrictive so they can stay on it long enough to have results? Jane W.

Dear Jane,

Unfortunately, all the love and concern you have for your daughter is not going to help her lose weight. The person with the problem is the one who has to decide when they are ready to make a change. Just like any other condition, each individual decides when their priority is to get healthy. Your daughter has another incentive--having a healthy daughter herself.

I know how frustrating it is to sit by and watch someone contribute to their own health risks--we all know people who smoke, drink too much, eat too much or exercise too little and we wish we could help... but all we can offer is our support, and to let them know we are here for them in whatever capacity they need when they are ready to change.

You might ask your daughter if there is one change she is willing to make that is simple and easy (such as substituting water in place of soda this week and see how she and her daughter feel about that). Let her know you are concerned and that when she is ready, you will help her find a plan that is easy and tasty!

Perhaps they can plan a visit to a registered dietitian where your daughter and granddaughter can go together. What they really need is not a diet, but a lifestyle change, and that is scary to think about all at once. A dietitian is trained to help people make these changes in a way that is safe, reliable, and most likely to last a lifetime, as opposed to the diet-of-the-week which is more likely to result in gaining the weight back in a short period of time.

How Much Junk Food Can I Have In a Day?

2009-09-25T20:43:00.000-05:00

What is a good level of calories to eat of junk food in a day? Sam M.

Dear Sam,

While many Americans consume nearly 30% of their calories from junk foods, in reality we only have about 10% to spare on foods that provide energy without nutrition.

This means an average person who eats a 2100 calorie diet takes in 700 calories from fried foods, candy bars, danishes and pastries, cakes, cookies and candies, ice cream, soda and similar foods. It's very easy to see the number climb quickly because these foods are very calorically dense.

Ideally, after you consume the nutrient-dense foods (fruits, vegetables, grains and starches, dairy products, and good sources of protein) you will have 150-250 calories leftover to indulge in a sweet treat. A small square of chocolate or a half-cup of light ice cream; a small piece of cake or 2 plain cookies will give you the sweet taste you seek without overdoing the fat, sugar, and calories.

What's The Best Fruit To Buy On A Limited Budget?

2009-09-25T09:27:00.001-05:00

Dear Laurie, I am on a limited budget and can only afford one type of fruit--what would the best choice be? --Carolyn L.

Dear Carolyn,

You don't have to limit yourself to one type of fruit, even if you can only afford limited amounts each day! Mix them up every day of the week to give yourself the most variety. That's important to get in the variety of vitamins, minerals, fibers, and phytochemicals that fruits provide.

If I had to pick a few nutrient-packed choices I'd go with oranges and kiwis for their concentrated vitamin sources. But all fruits have something good to offer!

Remember that frozen and canned fruits, while lower in fiber, still have a lot of nutrient density to offer in a naturally low-calorie package! Look for canned varieties that have the least sugar added. There's no need for sweetener in a food that already contains nature's fruit sugar.

I Want To Gain Weight, But Not Gain Fat

2009-09-18T08:19:00.000-05:00

I read your post on gaining weight with the Carnation Instant Breakfast Drink. I am also a teenage girl, trying to gain some weight healthily but do not want to get fat. What should I eat to gain weight healthily instead of drink nutritional supplements? Laura B.

Dear Laura,

In order to gain weight, it's simply a matter of taking in more calories than you burn each day. The supplement I suggested is well-balanced and helpful for those who simply cannot ingest a larger amount of food. It's actually not that easy to eat a lot of calories when you are eating nutrient-dense foods such as fruits, vegetables, low-fat dairy products, and whole grains!

You are wise to inquire about how we can gain weight without having it come from high-calorie foods that provide little nutrition; like creams, gravies, chips, cakes and other foods low in nutrient density.

I always recommend turning to the food guide pyramid (http://www.mypyramid.gov/) for a balanced diet, that is nutrient dense, and provides a variety of foods while incorporating moderation. You can enter your specific details and there will be a diet plan designed just for you! You can choose the foods you enjoy from each group and know you are following a healthy diet plan that will eventually lead to a healthy weight--whether you are looking to gain or to lose.

How Many Calories Do You Burn Running One Mile?

2009-09-16T15:47:00.000-05:00

I am curious to know how many calories are burned running a mile? Laura K.

Dear Laura,

There are a few factors to mention when answering this question. It's not the same for everyone:

First, the more someone weighs (especially if it's more muscle tissue than fat comprising their weight) the more they burn with any kind of movement compared to someone who is smaller. For instance, a 200 pound man who runs a mile will burn more calories than a 110 pound woman. That's why when you're on the gym equipment they have you enter your weight, so the machine can more accurately compute the calories you are burning.

Seemingly, it would also depend on how fast you are running the mile. It would make sense that someone running a 8 minute mile would burn more than someone jogging a 12 minute mile. Not so! Remember that after the 8 minute mile, the faster person stops--the slower person continues to exercise 50% longer.

Realistically I use an average of 100 calories burned per mile, whether a person is running, jogging, or walking. A very slow person just starting out may take 25 minutes to walk a mile. They are burning the same 100 calories--it's just taking longer.

If you like to use a pedometer, the average steps per mile is 2000. This means you can also calculate 100 calories burned per 2000 steps if you don't have the access to measuring the actual length of your walk.

Happy trails :)

Should Fruit Be Eaten on an Empty Stomach or With Meals?

2009-09-14T07:34:00.000-05:00

Hi, I'm trying to find out the best time to eat fruit. I have heard many suggestions, but I need to hear it from a registered dietitian. Is it better to consume it on an empty stomach, with meals, or does it really matter at all? Thanks, Marie A.

Dear Marie,

I am so glad you have turned to an RD for the answer to this! Today is not the first time I've had this question posed either (see entry of 8/31).
The truth is, the human body is capable of digesting any food you eat at any time of day and in combination with any other food, despite certain diet books that claim the contrary.

So go ahead and enjoy fruit whenever you like: if there were any rules they would look like this:

- You can eat it in your house, you can eat it with a mouse
- Enjoy some fruit while on a boat, you can have it with your goat
- You can digest it in a box, or munch on some while with a fox
- On a train, in a plane, stomach full or empty--it's all the same
- Night or morning does not matter, ignore the diet fad book chatter!
(credit, of course, must go to Dr. Suess for the play on words from the book Green Eggs and Ham)

How Can I Find the Glycemic Index of a Food I Eat?

2009-09-13T11:24:00.000-05:00

Can you please tell what the glycemic index would be of Thomas English Muffins - Light Multigrain. Each muffin has 100 calories, 22 grams of carbs and 8 grams of fiber. My sister is borderline diabetic and I am trying to help her find the glycemic level of this muffin. Thank You, Linda F.

Dear Linda,

It's great to see someone take control of their diet and monitor it closely in attempts to control their blood sugar, even before they are labeled with diabetes.
In first trying to come with a simple numerical answer for you, I found this informationon a website called NutritionData.com:
"GI testing is relatively expensive and very time-consuming. Human test subjects are required, and only a limited number of laboratories currently perform these tests. Consequently, GI data is only available for a very small percentage of the foods that we consume. . . .

To make matters worse, food manufacturers are creating new food products at a much faster rate than GI testing can be performed. Each year, tens of thousands of new packaged-food items are added to grocery shelves, but only a few hundred foods are tested for GI. Because of this, it's doubtful that we'll ever reach a point in time where GI is known for all foods. . . ."

So the short answer is, there may not be a known Glycemic Index number for the product about which you inquire. That said, the fact that these muffins are multigrain is probably going to mean a lower glycemic index than a refined grain product.

Even so, the number itself is something to be taken with a grain of salt. Glycemic index is tested when the food is eaten alone in a measured amount (not necessarily a serving size) and based on the amount it raises blood glucose levels as compared to a reference food with the same number of grams of carbohydrate. It is tested on a small number of healthy individuals, and you cannot necessarily extrapolate that information to yourself or another person with altered blood glucose metabolism. Furthermore, the glycemic index will change if you eat the muffin with anything else--say an egg, or a buttery spread on top of the muffin--or drink juice or milk or any other calorie-containing beverage along with the muffin.

The best way to know how this muffin will affect your sister's blood sugar levels are for her to test her sugar 2 hours after eating the muffin and several times throughout the day to see if it has an effect on her readings in comparison to a day when she has another type of bread at the same meal.

How Does Pasteurization Affect the Health Benefits of Juice?

2009-09-10T09:49:00.000-05:00

I've heard much about the benefits of black currant juice. The juices I find in grocery and health food stores are all pasteurized. What effect does pasteurization have on the health benefits of this or any other juice? Mark N.

Dear Mark,

There's a lot in the news these days about juices providing health benefits. Fruits contain many different substances that we are finding can help protect our cells.

I wouldn't put all my eggs in one basket, so to speak, when choosing a juice for health benefits--they all seem to bring some great properties to the table.

Also, eating the fruit itself, is usually better for several reasons: you're usually getting a more pure form (zero processing), fewer calories, and less concentrated sugar, as well as more fiber when you eat the fruit instead of the juice.

And, as I found out researching your question this morning, it turns out that pasteurization does have an effect on some of the components in juices.

Pasteurizing the fruit is for safety reasons, to keep bacteria from growing. So this has to be considered a health benefit too!
However, I did find some studies that seem to answer your question. One, Biodiversity of Total Phenolics, Antioxidant Capacity, and Juice Quality in Apple Cider Taxa that was submitted to the Journal of Horticulture, Environment and Biotechnology examined the effect pasteurization has on phenols and antioxidants. They found no effect on the phenol content of apple juice after pasteurization, but in fact there was a "significant effect" on the antioxidant activity.

Another study found a significant reduction in carotenoids (namely violaxanthin and lutein) after the pasteurization of Valencia orange juice (Effect of thermal pasteurization and concentration on carotenoid composition of Brazilian Valencia orange juice from Food Chemistry in 2004).

So, it turns out that pasteurization does have an effect on some of the components that are healthy in juices: however, it does outweigh the risk of getting sick from bacteria that can grow in juices that aren't pasteurized.

The bottom line is that it's probably best to eat the fruit when you can, and drink a safer (pasteurized) juice that gives you a bit fewer of the antioxidants and vitamins when the fresh fruit is not available.

Is This The Best Supplement For Me to Gain Weight?

2009-09-10T08:09:00.000-05:00

I am a 15-year-old teenager who is currently underweight and is taking a packet of nutritional oral supplement everyday. The supplement that I am taking contains high protein and calories, no fat and a lot of nutrients. However, both my parents and I have noticed that the supplement contains 30grams of sugar in each single packet, which is a very high amount of sugar a day for a teenager like me, excluding the other amount of sugar I consume in my daily food. Should I continue to take the supplement for its benefits or should I switch to other supplements instead because of the high amount of sugar it contains, to prevent diabetes or other health problems in the future? Candice N.

Dear Candice,

It would be so helpful for me to know the name or specifics of your supplement. Also, I wonder why it is you are underweight? Any health problems now? Or just very active without a big appetite?

Actually, 30 grams of sugar is not a tremendous amount. That's what can be found in a can of soda, so it's not unreasonable to see it in a serving of a supplement, especially if that is the only ingredient that is giving you calories... without it you wouldn't possibly be able to gain weight!

There is also no danger of getting diabetes from eating sugar itself--once a person has diabetes sugars can contribute to high blood glucose levels, and certainly excessive amount of sugar can cause weight gain--but you aren't overweight! It's a great habit to have healthy eating habits right now to continue into your later years, but if weight gain is your priority now you're going to have to be eating some sugars and fats to get in the calories!

I'm not certain what the other health benefits are in the supplement you're taking, but I do have another suggestion.

If weight gain is your goal, having a supplement with no fat in it may be counterproductive. Fat has twice the calories of sugar and it would be easier to gain weight eating less food if fat was one of the ingredients in your supplement. The one I recommend most often for young people is Carnation Instant Breakfast Drink. They have actually recently changed their name to "Carnation Instant Breakfast Essentials".

When the powder is mixed with one cup of whole milk it provides 220-250 calories and 13 grams of protein. You can also buy it ready-to-drink in cans. The carb content is 20 grams per serving.

It also provides 25% of many essential vitamins and minerals in each serving. If you're trying to gain weight you may try taking two to three servings each day.

Help! I've Reached a Plateau on the Atkins Diet

2009-09-09T09:22:00.000-05:00

I have been doing atkins diet for the past year. For the first 6 months I lost 50 pounds, and for the past 6 months no more weight has come off, in fact I have put on about 16 pounds. I am currently 160. I have tried everything from exercise to adding carbs but nothing works. I'm guessing my metobolism has dropped so low that my brain thinks I'm in starvation mode. I am now consuming about 50 carbs a day and calorie intake about 2000. I'm worried by increasing carbs too much I will put it back on. im thinking of switching to a low calorie diet but worried that won't work due to low metobolism ie weight gain. I exercise 60 mins a day with combination of 20 mins bike and 30 mins moderate walking and jogging. Please give me some advise as to what to to. Elena S.

Dear Elena,

Wow! First of all, congratulations on sticking with it for six months to lose all that weight.

I suspect the problem may be that you are eating too many calories at this time.
I don't believe your metabolism drops on the Atkins diet: it usually drops from following a very low calorie diet for an extended period of time, and depending on how you follow Atkins, it's not usually low calorie. The fact is, at about 6 months is the time many people reach a point of taste fatigue on the Atkins Diet--they just literally can't put up with eating meat/vegetables/cheese and that's all anymore! Little by little, other foods work their way in to the diet. As soon as you add in the carbs, the principle of the diet won't work anymore (you now are feeding your body some quick energy and it doesn't have to constantly burn fat for it).

If you're now eating 2000 calories a day, that is a maintenance diet for your weight. You didn't mention your height or your goal weight, but I'm assuming you want to lose another 20 pounds or so, especially if you put 15 back on recently. It may be somewhat reassuring to know that, if you had added carbs back in, this results in normalizing your body's way of obtaining energy, which includes not flushing out a great deal of fluid to rid of the ketone bodies built up on a carb-free diet. In other words, several of the pounds the scale reflects now are just water in your body, going back to where it belongs... you probably did not gain 15 pounds of body fat!

Try going on a lower calorie diet (www.mypyramid.gov is a good site to build a balanced diet and find out how many calories you can eat and still lose weight) and eat as many grams of carbs as you like :)
Sometimes, switching to another diet will get you over that hump and back to losing weight.

Don't expect it to come off as quickly, though. If you lose a pound a week, that is fantastic progress, so don't be discouraged by doing it slow and steady.

By the way, great move with the hour a day of exercise! If you can make that a habit you'll be set for life at the weight you want once you get there :)

Can Someone With Low Cholesterol Eat a "Cholesterol-Lowering" Spread?

2009-09-07T07:49:00.000-05:00

I am wondering if it's safe for someone without high cholesterol to eat a product like "Smart Balance" that says it's helpful for those with high cholesterol ... also, could it be harmful for a toddler to eat it? --Alice O.

Dear Alice,

The human body makes all the cholesterol it needs (it actually does have some useful functions!) and you never have to eat any.
Some of the products that claim they are good for lowering cholesterol are really just suggesting they don't contribute to higher cholesterol. The same would be true for having fresh fruit--as an example--it won't raise your cholesterol!

On the other hand, there are some products out now that DO contain ingredients to LOWER your cholesterol. Benecol, and "Take Control" are spreads that have soybean or other plant components designed to bind to cholesterol and drag it out of the body (like a medication called questran, and the over-the-counter metamucil also do). These would not be harmful to kids any more than feeding them extra soluble fibers (like beans or oats), but they are quite expensive and I doubt most people would let any other family member use theirs instead of a less-expensive spread that's good enough for everyone!

So smart balance would be fine for a small child, just as any other spread, and even butter! Just remember the old adage, "everything in moderation".

What Are Some Good Protein Foods for Vegetarians?

2009-09-06T12:16:00.000-05:00

I need help planning healthy vegetarian meals. I don't eat cheese because it gives me migraines, and beans give me lots of gas, even if I use beano. I don't really know what to do with tofu? -- Mary S.

Dear Mary,
For vegetarians to get good sources of protein, the meal should include a combination of foods that will provide all 9 essential amino acids. The easy rule for this is to mix two of the following three food groups: vegetables, grains, and dried beans/nuts.

Now, you've already said you can't do the beans, so finding ways to combine vegetables and starches would be your best option. For example, tomato sauce and pasta, rice with stir-fry vegetables, corn tortilla filled with salsa and guacamole, or rice and peas are ways to combine these: and a peanut butter sandwich is another combination that works! Other less-frequently used grains include cous cous, and quinoa (the latter of which is an excellent source of protein).

Consider making an omelet for dinner sometime, with veggies inside (although the egg white is already a complete protein source).

Try soy cheeses if the dairy might be what triggers your migraines.

And, finally, there are loads of great veggie-burgers out there already made with soy or other good protein sources, so you don't have to process and cook tofu meals: You've probably seen the veggie patties, burgers, sausages, etc. which are made to give vegetarians similar options as meat eaters without using any animal products. My favorite brand is Quorn: they have 'chicken' nuggets and cutlets, 'beef' patties, 'turkey' roasts and more! The vegetable protein is made from mushrooms and these are the best fake meats I've ever tasted (and I'm not a vegetarian!)

How Do I Count Sodium Intake to Meet the Daily Value?

2009-09-03T09:31:00.000-05:00

I read the daily value for sodium is 2400 milligrams, but how do I count this up when all foods (like fruits and vegetables) don't have labels on them--let alone eating out in restaurants. Also, is this a minimum or a maximum or an average? James P.

Dear James,

The daily value for sodium is actually more of a maximum suggestion. This is different from most of the nutrient recommendations because the average American is known for eating too much--more than 4000 milligrams per day, and sometimes as much as 7,000 or 8,000 milligrams per day! We only need about 500 milligrams per day for proper body functioning, but public health advocates do want to be certain that people don't start buying everything "low sodium" in an effort to eat minimally, lest they end up falling short of their needs. The daily value is a great number to shoot for without going crazy trying to find low sodium versions of everything, and being able to enjoy a hot dog once in a while.

Rather than counting everything you eat (which is exhausting by the middle of the day, let alone trying to continue monitoring your intake over a long period of time) I suggest reading labels on canned, frozen, and other processed foods and avoiding anything with over about 500 milligrams per serving. Be sure to read what the label calls a serving size: if you eat a can of soup that has 400 milligrams per serving, you can be pretty sure they call a serving "1/2 can", meaning you will be consuming 800 milligrams!

Canned soups are usually very high sodium (with some good lower sodium alternatives right on the next shelf), as well as smoked meats and lunch meats (like ham and hot dogs), and the typical TV dinner (there are some great lower sodium brands available). Fast food meals are also often approaching 1000 milligrams in a sandwich: all fast food establishments will provide you with their complete nutritional information, so check out the sodium content of the foods you usually choose. Some of the websites even have a 'meal builder' so you can add fries and desserts to your burger and see what the grand total is!

Many other foods--canned vegetables, breads, cereals, and dairy products--may have 150-250 milligrams per serving. If you have a few servings of these per day they can add up, but won't exceed thousands of milligrams a day. Also balancing out your diet are very low sodium foods, like fruits, juice, fresh vegetables, rice, and chicken. I wouldn't bother to count these to add up a daily total more than once or twice, just to give yourself a good idea of how you generally eat.

By limiting each meal to less than 700 milligrams, you'll total a daily sodium intake below 2100 milligrams (saving any highly salty snacks) without having to count every bite you take.

Will These Supplements Improve My Health?

2009-09-02T07:29:00.000-05:00

It's really hard to eat right these days so I bought some one a day vita craves and some ensure(Immun Balance, complete balanced nutrition). I was wondering if those two products could help me nutrition wise when taken with my regular meals? Or is it not a big influence in my nutrition? My major in college is Health and wellness. I love the body and doing physical activity. I think eating healthy is such a big part though. That is why I try to eat good. Thank you for your time. --Joe G.

Dear Joe,

That's great that you are trying to eat right, especially considering your major! You might want to focus on how you can eat better so you'll be able to share this experience with your clients in the future. Interesting that you point out how difficult it is -- if you can figure out what your difficulties are in eating healthy and how to overcome them, you will be a huge help to those with whom you work in the future.

Meanwhile, the vita craves look like a good choice, since a serving (2 gummies) provides just about 100% of most of the daily values for many vitamins and minerals--you don't want to aim for more than 100% of what you need... that would be like pouring extra oil into your car and hoping it will run better!

Also, consider that your intake of calcium is not met through a supplement, nor is fiber, nor protein, and probably lots of other micronutrients we may not even fully understand yet. So, eating well is of utmost importance and these vitamin supplements can act as a safety net when our diets aren't so great.

The ensure is really more aimed at elderly people who cannot eat enough food. Some people just are too sick to eat or need many more calories than they can manage to swallow, so they are supported by 3, 4 or even 8 cans of these drinks per day with minimal intake of regular food.

A supplement I think may be better suited for you is Carnation Instant Breakfast Drink. Especially if you aren't overweight, this drink provides 250 calories (if you mix it in whole milk), vitamins and minerals; you get protein and calcium from the milk; and it's much less expensive and more tasty than many of the pharmaceutical canned drinks.

Do I Drink Too Much Iced Tea?

2009-09-02T03:14:00.000-05:00

Hello, I found your blog through Google and was wondering if you can tell me if it's bad for my health if all liquid which I consume through the day consists entirely of iced tea. Greg S.

Dear Greg,

That depends on a lot of other things. Chances are you can maintain your hydration adequately with just drinking tea (instead of water), which I believe is what you wanted to find out.

But you may be consuming a high amount of something that is not healthy for you in large amounts, depending on how much tea you are drinking and if you have any present health conditions: too much caffeine (which can affect your blood pressure, and urinary frequency), too much oxalate (potentially harmful if you're at risk for developing kidney stones); too much sugar and calories if it's sweetened or too much artificial sweetener if it's diet!

Everything in moderation is a good rule to follow .... consider replacing one or two glasses of your tea with another beverage once in a while, like juice or milk, which provide valuable nutrients ... or just plain water!

Drinking Water During Workout Makes Me Nauseous

2009-09-01T08:20:00.000-05:00

I know how important it is to keep hydrated before, during, and after exercising. I do my best to drink plenty of water, but whenever I drink water during a workout it makes me nauseous. If I don't drink anything while I work out I get thirsty, and I know it's not doing me any good. But if I DO drink anything (water, Poweraid, Gatorade, etc.) I really feel like I'm gunna puke seconds later. I have no clue why this happens, do you have ANY ideas? Rita N.

Rita,

I can make a few assumptions here: One is that you are drinking large gulps of water during your workout instead of sips. This can cause nausea: The blood flow in your body during exercise is dedicated to helping you have an efficient workout--the muscles that you are working, the lungs breathing in plenty of oxygen, and your heart beating faster--as a result, blood is diverted away from the GI tract.
Many people feel nauseated, and even throw up, when working out very hard. Your GI tract is disturbed by the presence of having something to attend to when it's not ready to handle it.

If you are drinking a few ounces at a time, I would suggest taking minimal sips just to quench the dryness in your mouth...just a tablespoon or so between sets. If you do this 15 times during your workout (every 4 or 5 minutes in an hour) it will add up to about 8 ounces. This may be enough to keep you hydrated during your workout.

Then drink plenty of water afterwards when it doesn't upset your stomach.

There is also the fact that warmer water is more quickly absorbed than colder water, so if the water you are drinking is very cold you might try bringing a bottle of room temperature water--it will quench your thirst and hydrate you just as well.

I'd love to hear back from you regarding how these steps work!

Should Fruit Be Eaten on an Empty Stomach?

2009-08-31T08:14:00.000-05:00

Is there any proof to back this statement: "Fruits should be eaten on an empty stomach"?
Kathy C.

Dear Kathy,

There is no reason fruits, or any other food, should be eaten on an empty stomach.
The digestive system is set up to take any food in any combination at any time of the day or night.

There is simply no scientific evidence to suggest otherwise!

What Is Trans Fat?

2009-08-30T12:37:00.000-05:00

I know we aren't supposed to eat trans fats because they aren't good for us, and many companies now advertise their foods do not contain any. But what are they exactly?? Marissa N.

Dear Marissa,

Trans fats are those that have been chemically modified in order to become more solid.
This mimics the structure of oils that are naturally solid at room temperature, such as lard.

Simply put, fatty acids contain long strands of carbon chains. Each carbon atom is linked to another on each side, and then there are two more free bonds: these are either available to double-bond to the carbon atom on each side, or to be saturated with Hydrogen atoms on both the top and the bottom. When an oil has more hydrogen atoms saturating it, it becomes more solid.

Several decades ago when we knew foods like butter and animal fat contributed to high cholesterol, it was mistakenly assumed this was because of the cholesterol present.
So food scientists got the bright idea of making corn oil margarine: we would take a 'healthy' oil (because it was so liquid) and saturate it with hydrogen atoms. Then we could have a butter substitute that was not going to contribute to heart disease!

Several years later, however, research showed that the saturation of the fats was what contributed to elevating serum cholesterol levels, even moreso than eating foods with cholesterol.
An example of a high-cholesterol/low-saturated-fat food is shrimp. It is not unhealthy to eat a food such as this when on a cholesterol-lowering diet.

Margarine, on the other hand, was found to contribute to elevating cholesterol even though it was made with a cholesterol-free product: the process of saturating it turned it into an unhealthy fat.

Some time ago most food products stopped using lard in their ingredients, and a few years later they stopped using "tropical oils" (coconut and palm oil) which--while they do not contain cholesterol--contain a high percentage of saturated fats. The time has now come to find other ways of making the texture and taste suitable without using trans fats in order to keep our diets heart healthy.

Could I Have Anemia?

2009-08-29T08:59:00.000-05:00

I have a question as to whether or not I could have anemia. Last month I tried to donate blood (I had donated a few times before) but they wouldn't let me because my iron level was at 11.6. When playing basketball with friends in June they noticed that my skin became somewhat jaundicey and I became faint easily (I am athletic and have played rigorous sports all my life). This year I am living with roommates and we have been arguing about temperatures in the house because everyone wakes up sweating while I wake up shivering. I also get dizzy often when I stand up. I believe that I have a healthy diet, stay very active and am in good physical shape. Could I be anemic? --James S.

Dear James,

Well, you certainly could be anemic, so you should see a doctor ASAP!

It may have been your hemoglobin level that was 11.6, which is what they usually check before blood donation. This level is a reflection of the oxygen-carrying capacity in your red blood cells, and yours was a bit below normal.

There are several types of anemia, by the way--it can be caused by an iron deficiency, a vitamin deficiency (E, B12, or folate are a few), or some other issue in your body that is preventing you from forming and maintaining healthy red blood cells.

If your skin appears jaundiced (with a yellow tinge) or the whites of your eyes appear yellow, this is indicative of a problem with your liver, and another reason to see your physician immediately for diagnosis and treatment.

Is There Vitamin E in Peanut Butter?

2009-08-21T07:48:00.000-05:00

Hi,
I just bought a jar of natural peanut butter and there was no vitamin E reported on the label--just peanuts and salt. Doesn't peanut butter have vitamin E in it? Jane E.

Hi Julie,
The average serving of peanut butter contains about 3 milligrams of vitamin E. It comes from the peanut oil in the peanuts, so you won't see it as an added ingredient.

According to food label laws, vitamin A and vitamin C are the only vitamins required to show content in the form of daily value. The nutrients chosen to be present on the label were those for which Americans had a higher likelihood of deficiency. Since we rarely see vitamin E deficient people, it is not deemed to be a health issue. Food labels are meant to inform as well as educate, and they provide information on nutrients that health care scientists believe people should be getting more of (iron, calcium, vitamin C) or less of (sodium, fat) than they usually do.

Can I Have Bread on a Gluten Free Diet?

2009-08-20T08:26:00.000-05:00

I just came from a visit to my doctor for long-time abdominal bloating and frequent loose stools. He thinks I may have an allergy to gluten. I know gluten is in wheat, and my problem is I love to have toast for breakfast. I went on the wheat-free diet once before and it did help a lot, but I don't want to live without my toast... Is there any kind of bread I can have? Melissa R.

Dear Melissa,

It certainly sounds like you may have a gluten allergy (a severe reaction to the protein present in wheat and some other grains), especially because when you stopped eating it, your symptoms improved.

There are many people with a diagnosable gluten allergy, known as celiac sprue. Reliable information can be found on the website of the Celiac Sprue Association here: http://www.csaceliacs.org/gluten_grains.php. Since a great number of people suffer from this condition, as well as others who find they simply feel better in some way when they avoid gluten, there are thousands of gluten free products on the market today, including breads! The most popular is potato bread which can be found in virtually any grocery store.
Look for gluten free breads, crackers, pastas, cookies, and other products in the "health food" aisle of your favorite grocery store and you'll be pleasantly surprised at the variety.

Be sure to note, as the Celiac Sprue site informs you, there are grains other than "wheat" that should be avoided, including other forms of wheat (such as cous cous, for instance) that we don't often recognize as a wheat product. In this way you can be sure that you are really avoiding all sources of gluten while you test this diet.

By the way, some people have strong reactions to even a tiny amount of gluten while others can tolerate some in small amounts. After a month on a gluten free diet you may want to experiment, adding back a little of some gluten-containing products to see what works for you. As you might imagine, dining out can be extremely difficult when you don't know what's in the foods you're ordering (for instance, people don't generally think about the fact that flour is used in making beef gravy). Knowing that you might tolerate a small amount of gluten--if that is the case for you--will give you the freedom to enjoy dining away from home without fearing the return of your abdominal symptoms.

The multitude of products on the market today thankfully make it much easier to follow this diet restriction than it ever was in the past.

Which is the Better Supplement: Beta Carotene or Vitamin A?

2009-08-19T08:59:00.000-05:00

Is there any difference to the body whether you use vitamin A in the form of retinyl palmitate or in the form of beta carotene? I know the retinyl palmitate can be toxic, but is it better to use? Kathy C.

Dear Kathy,

In nature, beta carotene is the plant form, also called "pre-vitamin A" and your body converts this to the forms of vitamin A needed in the body for your vision, healthy skin, immune system, and other functions.
Receiving too much beta carotene (whether from carrots or pills) can cause a build-up of the pigment and may turn the skin orange. This symptom is not harmful in itself, and will reverse when the excessive intake is stopped.

Pre-formed vitamin A (retinol, retinal, retinyl) is found in animal sources, such as egg yolk, whole milk, butter, meat, and especially concentrated in fish liver and fish liver oils.
Too much vitamin A can be toxic and even fatal, because it is a fat-soluble substance. This means the body cannot easily rid of the excess, and it can cause physical damage, even lead to death. This has occurred rarely from dietary sources (in cases of arctic explorers eating polar bear liver--an extremely highly concentrated source of vitamin A) and more commonly in people supplementing with too much cod liver oil or other concentrated sources of the vitamin over a period of time.

Neither source is preferred by the body; we are able to get what we need from either animal or plant sources. Using the beta carotene form, however, is safer in cases where one may be exceeding their needs.

Weight Gain During Freshman Year In College

2009-08-18T08:48:00.000-05:00

Dear Laurie,
I am a 19 year old male and I've gained weight with no explanation over the past year. I used to eat 3 meals a day at home, but in college I live in the dorms and I started skipping breakfast, partly due to sleep habits. My lunch and dinner are usually fast foods, but I try to choose the healthiest items they offer. Other than that I drink only about one soda a day and maybe a couple of light snack foods. So I'm not eating that much, but I've gained about 20 pounds since last year. It's affecting the way I look, especially my stomach, and I would like to go back to the way I was a year ago, and definitely not to gain any more! Can you help??!! --- Adam T.

Dear Adam,

I believe I can explain your weight gain in several ways: you may be able to change one or two habits and stop the gain this coming year, and maybe even lose!

Although it may seem that you should not be gaining weight because you cut an entire meal out of your daily regimen (breakfast), this action can actually contribute to weight gain.
When you refuel your body at breakfast time, it reacts by reving up and burning calories for daily metabolic processes. If your body believes there is no fuel available (as happens when a person is starving due to decreased availability of food) it makes an effort to conserve energy and you actually burn fewer calories during the day.

Secondly, though you are trying to make the best choice at a fast food restaurant, that's not always easy to do for more reasons that one: It might be tempting to add fries and a shake once you see them, or see others ordering them, even though you were determined not to before you went in. And even if you skip what you know is high in calories, it's hard to know what is in the foods unless you've looked up the actual nutritional content on the restaurant's menu information. Even I was surprised to see the high calorie content of things like "market fresh" sandwiches (over 800 calories) and healthy baked potato dishes (over 500 calories) and fish sandwiches (over 700 calories). There are often sauces, spreads, and other hidden sources of fat in these dishes that can mean ingesting hundreds of calories over what they seem to provide.

Thirdly, snacking during the day is something we often do more often than we think we do. We don't remember grabbing that candy bar from the vending machine on the way to class, accepting a cookie from a friend, downing a soda on the way to the gym, and so forth. So we can ingest another few hundred calories without realizing it.
Make a conscious effort to keep track of your snacking, even carrying a small pad of paper with you and jotting down what you eat to monitor what you're actually eating.

I suspect once you become more attentive to your diet, including having breakfast, eating only foods which you know the calorie content for, and being aware of the extra snacks and sodas you actually consume during the day, these will add up to a high enough number of calories saved every day to get quite a few pounds off your sophomore year in college!

How Much Fish Oil Should I Eat?

2009-08-17T08:06:00.000-05:00

What is the recommended amounts of fish oil to consume in supplemental form? Barb H.

Dear Barb,

Depending on the purpose for supplementing fish oil, the amounts differ.

If someone is aiming for a healthy diet, the American Heart Association recommendations are to consume fatty fish twice weekly, along with other foods high in EPA and DHA (forms of omega 3 fatty acids) such as walnuts, canola oil, and flaxseed. The range contained in fish runs from less than one gram to just about two grams per 3 ounce serving, depending on the type of fish.

A person who has been diagnosed with coronary heart disease is still encouraged to follow the above dietary guidelines, but 1 gram supplement may be advised by the individual's physician.

Patients with elevated triglyceride levels may be recommended by their physician to take up to 2-4 grams in the form of supplements of the EPA and DHA.

Taking these supplements should be done only under a physician's care: levels over 3 grams per day can cause bleeds and stroke in certain people, and these are certainly life-threatening conditions.