How Much Fiber is Enough versus Too Much?

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?

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?

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?

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?

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?

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?

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!