Posted by Lynn Beattie, MPH, LDN, CLC, and Terri Mendoza, MS, RD, LDN, CLC. Lynn and Terri are Nutrition Education Specialists with the Department of Public Health.

Do you ever feel puzzled about which foods you should be eating and which foods you should steer clear of?  If so, you are not alone!

It can seem like advice changes daily—what you thought was healthy yesterday may no longer be considered healthy today and vice versa.  It’s hard to keep up with what's ‘in’ and what's ‘out.’ 

If you have a burning question about the foods you eat, why not ask a nutritionist? Simply post your question below.  Questions and answers will be posted for everyone to read.  Visit 'Ask the Nutritionists’ often! 

Comments

[big d]

If im on a 1000 calorie 30 gram carb diet eating 5 times a day is that gud? Will my body go in starvation mode? Wit exercise 5 days a week on this diet Will i constantly loose weight? Will i loose 100 pounds in 4-6 months with this plan? If you disagree to all or any of these questions, PLEASE what should i do to ensure this amount of weight loss in this time period Will effectively work???

DPH RESPONDS: Dear Big D,

Thank you for your question. It’s difficult to say the amount of calories you should be consuming daily without knowing your weight, height and level of physical activity. Please visit www.supertracker.usda.gov for a personalized plan. It’s a great idea to eat 5 small meals or snacks a day, so you are on the right track! Make sure that you are including a variety of fruits, vegetables, low-fat dairy, lean protein, and whole grains in your meals and snacks.

Talk to your doctor about the amount of weight you should be losing per week. A typical healthy weight loss of 1-2 pounds per week is best and the results are more likely to last.

[Mike]

I'm a single dad of two boys are 7 and 8 years old. They play baseball, soccer and now football. They like to drink things sports drinks (powerade and gatorade) although I do attempt to hydrate them with water (32-48oz. a day), days and hours prior to practice and games and reserve the sports drinks for during the strenuous parts of practice or during games.
I read that sports drinks don't help the body until the body is stressed under workout conditions. Is this correct? Are sports drinks OK as a routine drink? And I also heard that just sipping the sports drinks Throughout the day is one of the leading casuses of tooth decay in children. I would appreciate your insight on this topic!
Thanks in advance,

Mike

DPH RESPONDS --- You are doing the right thing offering your children water when they are physically active! Sports drinks are hugely popular with kids. Pediatricians are now telling parents to offer sports drinks only when they need them—during vigorous physical activity. Offering sports drinks, such as Gatorade, in combination with water can replenish electrolytes after prolonged, vigorous physical activity. Sugar is the primary ingredient in sports drinks and the problem is when kids start to drink them after school, with lunch or dinner. You are absolutely right that sipping on these sugary drinks throughout the day or drinking them on a regular basis can lead to tooth decay. Sugar-sweetened beverages may also lead to obesity and type 2 diabetes.

[M]

What is the real difference between getting vitamins from a pill vs from food? I understand that eating junk food and popping a pill is not a good idea, but that seems mostly because the junk food is harmful, not that the vitamins in the pill are bad. Has there been a documented difference in absorpition or physiological behavior with natually occurring vitamins vs pills. For exampe, eating a carrot vs a beta-carotene pill?

Thanks!!!

Ask the Nutritionist Says...

To answer your question regarding whether multivitamins or foods are better for getting essential nutrients, I have to say that you can’t compete with real food. The natural combination of nutrients in foods is difficult to “package” into a pill. For example, fruits, vegetables, legumes, and whole grains contain more than just vitamins that are found in a supplement. They contain energy, fiber, phytochemicals, antioxidants, and perhaps compounds we have yet to discover. Our bodies are designed to absorb nutrients from real foods. In a rapidly expanding market of dietary supplements, it is possible to find nutrients, such as beta-carotene in different forms with many claims. However, the bioavailability is generally best in the natural form of the nutrient, such as carrots. Bioavailability refers to the degree to which a nutrient becomes available to the tissues in the body after it has been consumed. So, unless you have a known deficiency or follow a very restrictive diet, such as a vegan diet, it probably isn’t necessary to take a vitamin supplement.

[Jennifer]

My son's pediatrician would like him to gain 8-10 pounds by adding calories to his diet. If I give him an afternoon snack with a high calorie smoothie, he eats a small dinner. If we skip the afternoon snack, he eats a large dinner. Which is better for weight gain?

Ask the Nutritionist Says:

Contrary to popular belief, it’s the amount and type of food you eat—not when you eat it—that leads to weight gain. And while a small smoothie might help, people tend to feel fuller after drinking liquids than after eating solids, which means they are less hungry when the next meal time comes around. That seems to be the case with your son.

A better strategy would be to increase the number of solid calories your son consumes throughout the day. Instead of adding only extra fat and sugar, offer healthy higher calorie meals and snacks that will give him more fiber, vitamins and minerals. Try these calorie-boosting ideas (good for anyone over the age of two without allergies):

Sprinkle cheese on top of steamed vegetables
Serve guacamole or hummus with crackers or vegetables as a snack
Add chopped avocado to salads
Add dry milk powder to soups, casseroles, and puddings
Swirl a spoonful of peanut butter into hot oatmeal
Drizzle vegetables and pasta with olive oil
Add cooked ground chicken or meats to gravies and soups
Mix yogurt into cereal, pancakes, and waffles
Add mashed beans to casseroles and soups

Follow your instincts when it comes to timing. You may notice that your son eats better after certain activities, at a scheduled mealtime or with you and other family members. Plan his meals and snacks accordingly and you’ll probably see results. If you are still struggling, or for more individualized counseling, you may want to schedule an appointment with a registered dietitian.

[Lindsey]

Thank you for taking the time to write to me today. I am doing a research project for high school and wanted to speak with a nutritionist about how eating habits affect sleep. I have a few specific questions and welcome any input you have regarding this – I would be interested in your experience with this, any books or articles you can recommend, or any other information you can provide.

I have read that many people eat big meals and then go to bed because they think it helps them sleep – is this true? Do people actually sleep better or worse and why?

Does what you eat during the day affect how well you sleep? Are there foods that make people sleep better? Are there foods that make them sleep worse?

Thank you for your assistance,
Lindsey
_________________________

Ask the Nutritionist says:

Hi Lindsey,

Hello Lindsay. Thank you for writing. This sounds like a very interesting research project. In certain circumstances such as diabetes and reflux disease, diet can have a significant effect on sleep. I will focus on the generally healthy population to answer your question.

Eating a meal high in carbohydrates, especially simple carbohydrates (like candy, white bread, etc.), often causes a spike in blood sugar which can make people feel tired. Although this type of eating may help a person fall asleep, it is not recommended. This is a good link to help you understand more about carbohydrates: http://www.cdc.gov/nutrition/everyone/basics/carbs.html

Caffeine found in chocolate, coffee, tea, and some sodas and energy drinks often causes restlessness and poor sleep.

Eating spicy and/or acidic foods and other foods that cause indigestion may result in gastrointestinal discomfort and sleep loss. Similarly, lying down soon after consuming any food or beverage can result in reflux and heartburn. People with reflux are advised to wait at least two to three hours after eating before lying down.

For more information about the relationship between food and sleep, check out this link: http://www.sleepfoundation.org/article/sleep-topics/food-and-sleep

Interestingly, there is a correlation between not getting enough sleep and consuming more calories. Here is a link to one of the studies:
http://journal.cpha.ca/index.php/cjph/article/view/2403

In general, the best strategy for a good night’s sleep is a balanced, healthy, portion-controlled diet. Regular physical activity is also beneficial for good sleep. Information about a balanced diet and physical activity can be found at: http://www.choosemyplate.gov/

To find out more about this topic and other scientific research visit: http://www.ncbi.nlm.nih.gov/pubmedhealth/ or http://www.nlm.nih.gov/medlineplus/

-Terri Mendoza and Emily Covey

[Terri Mendoza]

Ask the Nutritionist says:

That’s a great idea! People with several dietary concerns often find it helpful to follow a meal plan to make sure they are eating the right kinds of food in the appropriate amounts. This can be particularly helpful for individuals with diabetes, since consistent meal plans can help control blood sugar levels. The American Diabetes Association (www.diabetes.org) has great resources, including their free online tool, MyFoodAdvisor (http://www.diabetes.org/food-and-fitness/food/my-food-advisor/?loc=DropDownFF-mfa). It offers sample menu plans, recipes, and lots of other helpful tips.

You might also want to encourage your father to see a dietitian or certified diabetes educator (CDE) to get individualized information that is specific to his medical needs. Visit the American Dietetic Association’s website at www.eatright.org, and click on the button that says “Find a Registered Dietitian.” Visit the website of the American Association of Diabetes Educators (www.diabeteseducator.org) to find a diabetes educator in your area.

Terri Mendoza, MS, RD, LDN, Nutrition Education Specialist, Massachusetts WIC Nutrition Program

[Nan]

I know I should have breakfast within 30-60 minutes after waking up, but I don't feel like eating that soon. I usually have about 80-100 calories of almonds or peanut butter, along w/ coffee & milk, before going for my 30-45 minute walk. Then I eat a 200 calorie, nutritious breakfast around 10am.

Is this small amount of calories before exercising ok or should I really try to make myself eat a more substantial breakfast earlier in the morning?

Ask the Nutritionist Says:
Hi Nan,

Thanks for your comment. It sounds like you are doing a lot of good things to take care of yourself: regular physical activity, paying attention to portion control and timing of your meals. In general, you don’t need to eat before taking a brisk walk or even a light jog. But you should make sure to drink a glass of water before you head out to make sure you stay hydrated. (Of course, this is especially important in hot weather!) But keep in mind that eating a light snack before exercising can be helpful to make sure your blood sugar level doesn’t drop. Ideally, this snack should include carbohydrates rather than protein or fat, so a piece of fruit is a great choice about an hour before your workout. After exercising, you’ll want to refuel with lean protein, heart-healthy fats, and high-quality carbohydrates, such as eggs; low-fat yogurt; low-fat cheese; lean meat or poultry; whole wheat crackers, bread or cereal; fruits and vegetables. And be sure to drink plenty of water! For more individualized tips, ask your health care provider for a referral to a registered dietitian who could help you with specific meal-planning goals around your exercise and timing. You can also check out the American Dietetic Association’s website at www.eatright.org to find a registered dietitian in your area.

[dottie b]

i am hungry all the time. i am not severely over weight but i am overweight. i am 5'3" and weight 134 lbs. i would really like to lose 10 lbs, but i am always hungry and don't feel well if i don't eat every couple of hours. i am not hypoglycemic, and i eat healthy food- but to not feel hungry all the time i end up eating too many calories. what can i do to lose some weight and not be hungry?

DPH RESPONDS: Hi Dottie. Thank you for your question. Based on your gender, height and weight, your BMI is 23.7, which is within the normal range of 18.5-24.9. (We used a BMI calculator located at http://www.cdc.gov/healthyweight/assessing/bmi/index.html). However, if you would like to lose weight, you might try the following tips: Eating whole grains and plenty of fruits and vegetables high in fiber will help you feel full, as will foods with lean protein and healthy fats, such as olive oil, nuts, and avocado (all in moderation). Eating regular meals and healthy snacks will also help. Since thirst can sometimes be mistaken for hunger, be sure to drink plenty of water throughout the day, especially when you exercise. Being physically active will also help with weight loss. Good luck!

[Tokkie]

My father is 56 years old and was diagnosed with Type 2 diabetes, high cholesterol and high blood pressure.

I am looking for an easy to prepare, inexpensive menu/ meal plan he can follow.

Thank You
M.Brink

DPH RESPONDS: Thank you for your question. That’s great that your father is interested in getting things under control by making dietary changes. (He may also want to talk with his health care provider about increasing his physical activity if that’s possible.) There are many meal plans available online. Both the American Diabetes Association (http://www.diabetes.org/food-and-fitness/food/planning-meals/?loc=DropDownFF-promo2) and the Joslin Diabetes Center (http://www.joslin.org/info/diabetes-and-nutrition.html) are great resources. They have many helpful tips on nutrition and physical activity in general, in addition to meal planning advice. Best of luck to your dad!

[Shannon]

Hello,

I have IBS with constipation and I have been a vegetarian for 20 years, almost a vegan with no meat/chicken, no fish and no eggs. I recently went to see a natropathic doctor for my stomach issues and he told me I am eating too many carbs/grains and not enough fat and protein which is causing my stomach problems. I only eat healthy, high fiber carbs from vegetables or apples and heart healthy grains. He advised me I should have a diet mostly of fat and protein and have each of those at every meal. He said to have minimal carbs, including fruits and vegetables. This goes against everything I know to be healthy, that healthy carbs are not the enemy. I am also worried about weight gain with all of the extra fat. He insists that you will not gain weight with the right fat, and that the carbs I am taking in turn to sugar even though they are they healthy ones. What is your opinion on this?

DPH RESPONDS: Hello Shannon. Thank you for writing. It’s difficult to respond to your question without knowing your full medical history and your dietary intake. In general, you are correct in that healthy carbs (i.e., whole grains, fruits and vegetables), help regulate the digestive system, and that it is possible to gain weight even with the right fats if you consume too many calories. However, many people with IBS find their tolerance for even “healthy” foods varies. You should consider seeing your medical provider and getting a referral to a GI specialist. It may be helpful for you to keep a food diary for a few days and share it with them. They may also be able to screen you for dietary deficiencies because of your limited intake of a variety of foods as a vegan.

[Kendall Lee]

I am 16 years old. I recently loss 35 pounds. I lost a lot of weight and muscle from my shoulders and chest but i still have a good layer of belly fat. i was 164 now im around 130. I am 5ft 7in. I play volleyball for my school but it isn't that much exercise since mostly we wait in line for drills. My mom is pressuring to eat more but i think i eat enough. What caloric intake would you suggest for me?

DPH RESPONDS: Hello Kendall. Congratulations on your weight loss, and for being so health conscious—that’s a great achievement! Reducing your calories can cause your metabolism to slow down, so your mom may be right that you are not eating enough. Multiply your current weight by 15 to get the number of calories you need to stay at that weight. At 130 pounds, you need about 1900 calories each day. To lose weight safely at about 1 pound a week, decrease your calories by 500 each day, or increase your activity. Make sure that you don’t go below 1200 calories each day, and that you are eating a variety of healthy foods, including whole grains, lean protein, healthy fats, low-fat dairy products, and fruits and vegetables. A good website that may be helpful is www.ChooseMyPlate.gov. It can also help you figure out how many calories you need, and it has great ideas for healthy meals and snacks to make sure you are eating a balanced diet. Best of luck!

[katie]

Is it possible i am gaining weight because i am eating too few calories. I am 5'7", weigh 148#, exercise 5-6 days per week, apple shaped and I have been eating 1300-1400 cals per day religiously. I would really like to get back down to 135# to be back to a comfortable weight. I know I am currently at the high end of my BMI and would like to drop.

Any help would be greatly appreciated!
Thanks so much for such a wonderful site.

DPH RESPONDS: Hello Katie. Thank you for your question. Based on your height and weight, you should be consuming about 1700 calories a day to lose weight if you are moderately active. If you are actually gaining weight on 1300-1400 calories a day, we wonder if you should take a closer look at your portion sizes and the types of food you are consuming. It could be that you are eating and drinking more calories than you think. It’s also possible that your metabolism has adjusted to a lower calorie intake, but slightly increasing your calories and maintaining or increasing your activity level can help. You may want to use the SuperTracker to log your food consumption and activities by visiting www.ChooseMyPlate.gov. They also have helpful hints and ideas for incorporating healthy meals and snacks while still losing weight. Good luck!

[Elizabeth]

I am 54 year old female. I had a heart attack 2 years ago and have an ICD. I am excising 3x per week and working on weight loss. I presently use light cream in my morning coffee but someone said no fat half & half is better. Can you tell me which is better to use?

DPH RESPONDS: Hello Elizabeth. Congratulations on your weight loss efforts! Light cream is 20% fat, and primarily saturated fat. Non-fat half & half contains skim milk and is mixed with corn syrup and a variety of other additives. Even though it claims to not have any fat, it is compensated for the fat’s absence by adding extra sugar, corn syrup and other added sweeteners. These added sugars do not make it a great choice. Your best bet would be to use low-fat or skim milk in your coffee, although it may take you a little while to get used to the change. You can try making the switch gradually by substituting whole milk for your cream, then 2% for the whole milk, then 1% for the 2% milk.

[evjenen@cox.net]

My 1 year old daughter appears to have a milk allergy, (whenever milk/yogurt touches her skin she breaks out in small itchy hives and gets diaper rash). She doesn't appear to get an obviously upset stomach from milk, although it is sometimes hard to tell with her trying so many new foods these days. She is currently drinking breast milk and fortified rice milk and is doing fine with it. Hard cheeses do not have this same rash effect. My question is this: Should I discontinue feeding her cheeses as well, under the assumption that she may still be having some type of reaction to it internally that I cannot see? I would hate to be causing a long term allergic reaction, even a small one, just because she likes cheese so much. Thank you for your time! Emily & Brooklyn (1yr)

DPH RESPONDS: Hello Emily. Thank you for writing. We would suggest speaking to your doctor about feeding your daughter cheese, since people with milk allergies can sometimes tolerate cheese and other processed dairy products--but check with your doctor to be sure. You should also talk with your pediatrician or an allergist to make sure that your daughter is properly diagnosed and can receive appropriate medical advice based on the results of any allergy tests. Best of luck!

[Bill]

I'm "pre-diabetic". What foods do I need to take in and what foods do I need to avoid in order to limit my risk of full blown diabetes?

Thank you.

Bill

DPH RESPONDS: Hello Bill. Thank you for your question. The Diabetes Prevention Program study has shown that people with prediabetes (who have higher than normal blood sugar but are not considered to have diabetes) can decrease their risk of developing type 2 diabetes by losing 7% of their body weight and being moderately physically active for 30 minutes five days a week. The American Diabetes Association (http://www.diabetes.org/diabetes-basics/prevention/pre-diabetes/if-you-have-prediabetes.html) is a great resource for anyone who wants to avoid getting the disease (or who already has it). Good luck on reducing your risk and staying healthy!

[from sick of living fat, unhealthy, and all the verble abuse over the years]

i am 35 years old. I have been over weight for my whole life. I weigh 245 lbs i'm 5'7". I have started to turn my life around to live a healthier life. I quit smoking and have been watching what i eat and exercising 6 days a week. But i have yet to lose weight i have gone down and gone back up. I know i'm doign something wrong please help. What should my daily calorie in take be. How many calories shoudl i be losing a week. My goal is to be in the healthy weight range with muscle mass as well. so i'd say 155 to 165 range?

Ask the Nutritionist says:

Congratulations on quitting smoking and starting an exercise plan! You are certainly going in the right direction. To avoid your weight from going up and down, it is best to lose weight slowly and only about 1-2 pounds per week. When you lose weight gradually, you are more likely to keep the weight off.

If you would like to lose about 1-2 pounds per week, consuming about 500 less calories per day than your body requires, would get you there along with exercise. Most women your height require somewhere between 1800-2,000 calories daily to maintain weight, but it's dependent on your activity level. However, you never want to consume less than 1200 calories daily because it could lower your metabolism. It’s important to make sure that you are eating a variety of healthy foods such as whole grains, fruits, vegetables, lean meats and other forms of proteins, legumes, nuts, and low-fat dairy. Also, try you best to eat regularly without skipping meals and snacks.

It’s sometimes tough to know how many calories are in your food. Please visit www.mypyramid.gov to guide you with your food choices and weight loss journey!

[Cathy Beaver]

I was recently told by a friend that diabetics should not drink seltzer water because the CO2 "packs on the pounds". I always believed that seltzer water was an ok beverage for diabetics as it contains no sugar or carbs. What is your take on this?

Ask the Nutritionist says:
Cathy, you are correct in your belief that seltzer is ok for people with diabetes. Seltzer water contains no calories or sugar, and often also doesn't even contain artificial sweetener. Your friend may be experiencing some short-term bloating from the carbonation, but this won't cause long-term weight gain.

[chris]

I am a 21 year old that wants to live a long healthy life. daily i spend anywhere from 3 to 6 hours exercising, i am 145 lbs, 5’7’’ and lean. i take a protein supplement, a super green powder, an omega/probiotic supplement, and more then enough water to stay hydrated. supplements aside, i snack on fruits and nuts daily and basically eat a sandwich for lunch and whatever i figure out for dinner that day. i surf, swim, bike, run, stretch a lot, and i play various other sports throughout the week. i want to live to be 100 and still be surfing and enjoying my time outdoors, any advice on what to add into my life, take away, or any general knowledge i would need to improve upon this would be appreciated.

Ask the Nutritionist says:
Hi Chris,

It seems that you are getting plenty of exercise and drinking enough water to stay hydrated. Supplementation can be helpful, but your body absorbs nutrients more easily from food sources. You may want to try these alternatives rather than relying on supplements to meet your body’s needs. For increasing your protein intake, try eating fish and shellfish such as salmon, sardines, herring, haddock, shrimp, scallops, or lobster. Not only will this option provide you with a source of protein, it will also offer a good source of omega-3 fatty acids. Consuming fish and shellfish could help replace your protein supplement as well as your omega- 3 supplement. Other sources of protein include lean white meats (chicken breast, turkey breast/sausage, pork tenderloin/chops), egg whites, low-fat milk, low-fat yogurt, and beans.

If you feel you would like to keep supplementation as an option, I would recommend whey protein powder and fish oil tablets.

To help encourage a healthy lifestyle I would suggest consuming three meals per day with snacking in between, or eating small meals throughout the day. This will help promote constant fuel for your highly-active lifestyle.

Some tips I can offer include:

• 1% or skim milk instead of whole
• Low-fat yogurt that includes probiotics or “live cultures”
• Egg whites instead of egg yolks (eat egg yolks in moderation)
• Fish or shellfish such as salmon, halibut, haddock, clams, or shrimp
• Lean meats such as chicken, turkey, or pork (eat red meat in moderation)
• Eat lots of fruits and vegetables!
• Use the plate method; ½ is filled with fruits or vegetables, ¼ is filled with meat/protein, and ¼ is filled with grains/starches)
• Choose antioxidant-rich foods to help reduce your risk of cancers and chronic disease; these include red kidney beans, pinto beans, black beans, berries (blueberries, raspberries, blackberries, and strawberries), pomegranate, pecans, artichokes, and spinach.
• Vary your diet; this promotes diversity and also encourages you to try new foods and obtain vitamins, minerals, and nutrients from different sources.
• Make sure your refrigerator is “colorful,” this will ensure you that you are creating variety in your fruits and vegetables!
• Bake, roast, or grill your food instead of frying

[Alec Burden]

My cholesterol level is slightly higher than normal. The doctor has suggested a prescription drug (Lipitor. (sp?).
I would like to know if there is a more natural way to treat the problem. If it has any bearing I am 75 years young.

Ask the Nutritionist says:
Hi Alec,

For a more natural way to treat the problem and help lower your cholesterol levels, I would suggest consuming a diet that will limit saturated fat and cholesterol, and encourage lean meats, fish/shellfish, low-fat dairy products, whole grains, beans, nuts, seeds, fruits and vegetables. To be more specific, your diet should include foods such as:

• Salmon, sardines, herring, haddock, shrimp, lobster, or clams
• Skinless or lean turkey, chicken, or pork tenderloin/chops
• Low-fat yogurt, 1% or skim milk, or egg whites (cut back on egg yolks)
• Vegetables such as carrots, broccoli, spinach, asparagus, or red peppers
• Fruit such as oranges, bananas, blueberries, strawberries, raspberries, or pineapple
• Black beans, kidney beans, lentils, chick peas, lima beans, sweet potatoes, oatmeal, bran cereal, brown rice, rye bread (100%), or whole wheat bread.
• Walnuts, pecans, almonds, peanuts, cashews, macadamia nuts, or pine nuts
• Sunflower seeds, pumpkin seeds, or sesame seeds
• Olive oil, canola oil, sunflower oil, safflower oil, peanut oil, or sesame oil.

Feel free to vary your fruits and vegetables beyond what is listed and be sure to stay away from vegetable oil, corn oil, fried fast food, fat, and butter.

Also, if you do not consume fish often, or do not enjoy seafood, it is recommended you take a fish oil supplement which can be purchased at your local grocery store.

[Judith Raymond]

Would a recipe with wine as an ingredient, for example, marinara sauce with 1/2 cup of red wine, be safe for a child to eat?
P.S. I do just love this blog to ask and get answers from the professionals. Thank you.

Ask the Nutritionist Says:

Hi Judith, As long as you are cooking the wine and reaching its boiling point, it should be safe. Alcohol evaporates at 173 degrees Farenheight, a lower temperature than water boils at. Also, the longer you cook it, the more evaporates. 5-85 percent of alcohol remains after it is cooked, so if you are cooking marinara sauce, less alcohol will remain compared to when alcohol is used to deglaze a pan.

[Joyce]

I would like to be a vegetarian, but my acupuncturist says that I have a body type that needs meat. He says that a body type that has a lot of "yin" energy needs foods that have "yang" energy which are red meat and root vegetables... I did try being a vegetarian for a while (for 2 years, but ate fish) and I felt very hungry/tired even though I made sure I had enough complete protein (eggs, rice and beans, fish...). I don't know whether my tiredness was a result of not eating meat or just psychological... any thoughts???
By the way, I want to become a vegetarian b/c I don't like how animals are treated and killed inhumanely...

Ask the Nutritionist Says:

Hi Joyce,

I don't know about the 'yin' and 'yang' factor in determining what type of foods your body needs to consume. This sounds like it originated from a cultural belief system and I am not aware of it. You seem to have strong feelings about being a vegetarian and I would like to assure you that it is possible for you to get the nutrition you need by practicing vegetarianism. There are several forms of a vegetarian diet and each individual has their own set of needs. My suggestion would be to meet with a nutritionist to have a discussion on this so that you can feel reassured that your needs are being met.

[Amanda B]

I am currently working on an essay for my college English course and one of the sources required is a question and answer type interview. Thank you for being available to answer questions. My paper is about bugs being used in foods. I have two related questions. Does eating bug dye (carmine or cochineal, to be more specific) have a good, bad, or neutral affect on the human body? What nutritional value do you think dye made from bugs has?
Thank you for your time,
Amanda B

Ask the Nutritionist Says:

Wow Amanda...this is quite the topic! In terms of safety, red, pink and purple carmine dyes extracted from the dried bodies of cochineal insects appears to be safe. However, some individuals suffer from a mild to severe allergic reaction to carmine and the FDA will require that manufacturers clearly label foods containing carmine or cochineal extreact coloring by January 1st, 2011. A remaining controversy is that the FDA does not require manufacturers to state that the coloring comes from insects, which would be of interest to vegetarians and certain religious groups. There is no known nutritional value to this additive. (Resource: CSPI)

[zoila ricciardi]

Hi:
I am 53 years old, 5.7, 150 pounds, fairly active (gym 4xweek). Despite activity and careful selection of foods , I do not loose weight, what a person of my age, height, and activity should be eating. Keeping the middle tucked-in is a challenge.

Thank you

Ask the Nutritionist Says:

Based on a quick Body Mass Index (BMI) calculation, you are actually at a healthy body weight. I would suggest refocusing your attention away from weight loss to maintaining your weight in combination to toning your body.

Hormone changes definitely have an affect on our metabolism and can alter where our body places fat. And of course, the fat tends to go to the belly, which is the last place you want it! Here are some healthy eating strategies that also help with a slowing metabolism:

- Every morning, eat breakfast! Eat 3 light meals (how much you eat is just as important as what you eat) and 2-3 healthy snacks each day to keep your metabolism active. Skipping meals will slow your metabolism down.

- Eat slowly and listen to your body. You will find you will eat less.

- Stay hydrated with 8 to 10 glasses of water each day. Thirst can be misinterpreted as hunger and may result in overeating.

- Focus on whole foods instead of processed foods that tend to be high in fat, sugar, and salt. Choose whole grains, fruits, vegetables and healthy fats like extra virgin olive oil, walnuts, almonds, avocado, and fish. If you drink alcohol, limit yourself to one drink a day.

And don't forget to include exercise! Both cardiovascular and strength training. Focus on your stomach muscles when you work out. If your gym has a pilates or yoga class, these are really good for core strength. But talk to your doctor before starting an exercise routine.

[Eileen Gates]

Dear Kara:
I have a small farm and one of the products I sell is fresh eggs. I'm currently working with a livestock food company that is making chicken food with flax seed for the small farmer. Hi Kara:

The company is a reputable livestock food provider.

My question to you is that I need clarification on the benefits of the alpha linolenic acid (ALA) Omega 3 fatty acid. From my research I believe in order for humans to benefit from the ALA we need to convert it to Eicosapentaenoic acid (EPA) and Docosahexainoic acid (DPH) omega 3 fatty acids. The research states that the cardiovascular benefits are from the EPA and DHA omega 3 fatty acids. (I don’t mean to simplify the benefits form EPA and DHA omega 3 fatty acids, but it seems the major benefit is the cardiovascular health.)

The idea is to sell fresh eggs from chickens fed food with flaxseed, and therefore, the eggs are Omega 3 enriched. However, I’m not sure if this is accurate because the flaxseed will give you only ALA, then our bodies need to convert it to the more well know DPH and EPA omega 3 fatty acids. I have not found any information that the chicken does the converting of the ALA to the DPH and EPA for us and, therefore, our eggs would be enriched with the beneficial DPH and EPA.

If chickens are fed marine algae, then I believe you will get eggs with DHA and EPA. However, I don’t know if you comprise the taste.

My chickens have daily access to the grass land and sunshine, live in a spacious coop and have nesting boxes to lay their eggs. The eggs are hand collected daily.

Prior to advertising, I want to be sure to advertise correctly and appropriately as well as give my customers a quality product.

Feel free to email me or call me at 413-848-2846.

Thank you for advice. Sincerely, Eileen Gates

Ask the Nutritionist Says:

Eileen...I would like to first of all thank you for taking the time to really understand the product you are trying to sell and to be sure that what you are claiming to have in your product is true for your consumer.

You are correct. Docosahexaenoic Acid (DHA) and Eicosapentaenoic Acid (EPA) are the most metabolically active forms of omega-3 fatty acids when it comes to heart-health benefits. In addition to heart health, DHA is critical to neural development and brain function throughout the lifespan, eye health and nerve conduction. DHA and EPA can come from the diet--most notably from marine foods. DHA and EPA can also be made in our bodies from alpha-linolenic acid (or ALA), the form of omega-3 found in plant sources such as flax. But the amount of DHA and EPA that is made from ALA is small. Because of this, it is recommended to get the majority of our omega-3 from food sources high in DHA and EPA.

Just as humans make DHA and EPA from ALA, chickens do the same in small amounts. Experiments have shown that hens fed a flaxseed enriched meal deposit greater amounts of ALA, DHA and EPA omega-3 into their egg yolks (Botsoglou et. al., 1998; Arantes de Silva et. al., 2008). However, ALA remains the predominant omega-3 in these eggs. Research has also shown that ground flaxseed versus whole flaxseed has a greater effect on omega-3 deposition into egg yolks.

As you are probably aware, the Food and Drug Administration (FDA) regulates nutrition health claims. Eggs contain a large amount of cholesterol and are not considered a low-fat food, so they are not able to be labeled as 'heart-healthy'. Advertising and marketing can be a bit tricky, but here are a couple of examples of cautious statements you may consider using for FDA approval:

- 'Eggs from hens fed flaxseed have demonstrated higher levels of omega-3s than eggs from hens fed conventional feed.'
- "Omega-3 fats have been shown to help prevent heart disease and stroke.' (This is a Structure/Function Claim and is more loosely regulated than Qualified Health Claims)
Resources: Harvard Healthy Eating Pyramid; Botsoglou et. al., 1998; Arantes de Silva et al, 2008; FDA website

I hope this helps!

[Sara]

Kara
I lost 42 pound in two months following diet below, could please tell me if it is ok to contnue this diet.
Thanks
Sara

DAY ONE
BREAKFAST: 2 BROILED EGGS AND 1/2 GRAEFRUIT
LUNCH: ONE KIND OF FRUIT: ORANGE-APPLE-GRAPEFRUIT
DINNER: ONE KIND OF MEAT-ALL YOU CAN EAT- LEAN NO FAT OR SKIN

DAY TWO
BREAKFAST: 2 BROILED EGGS AND 1/2 GRAEFRUIT
LUNCH: BROILED OR GRILLED CHICKEN- ALL YOU CAN EAT- LEAN NO FAT OR SKIN
DINNER: 2 BROILED EGGS-1 DRY TOAST-SALAD WITH LEMON & SPICES NO OIL.
DAY THREE
BREAKFAST: 2 BROILED EGGS AND 1/2 GRAEFRUIT
LUNCH: ONE KIND OF FAT FREE WHITE CHEESE- 1 DRY TOAST-1 TOMATO.
DINNER: ONE KIND OF MEAT-ALL YOU CAN EAT- LEAN NO FAT OR SKIN- SALAD WITH LEMON & SPICES NO OIL.

DAY FOUR
BREAKFST: 2 BROILED EGGS AND 1/2 GRAEFRUIT
LUNCH: BROILED VEGETABLES ALL YOU CAN EAT.
DINNER: ONE KIND OF FISH- SALMON- TUNA- OR SHRIMP- SALAD WITH LEMON & SPICES NO OIL- 1 ORANGE OR 1 GRAPEFRUIT.

DAY FIVE
BREAKFAST: 2 BROILED EGGS AND 1/2 GRAEFRUIT
LUNCH: 2 BROILED EGGS AND BROILED VEGETABLES.
DINNER: BROILED OR GRILLED CHICKEN- ALL YOU CAN EAT- LEAN NO FAT OR SKIN- 1 TOMATO- 1 ORANGE OR 1 GRAPEFRUIT.

DAY SIX
BREAKFAST: 2 BROILED EGGS AND 1/2 GRAEFRUIT
LUNCH: ONE KIND OF FRUIT: ORANGE-APPLE-GRAPEFRUIT
DINNER: BROILED VEGETABLES ALL YOU CAN EAT.

DAY SEVEN
BREAKFAST: 2 BROILED EGGS AND 1/2 GRAEFRUIT
LUNCH: ONE KIND OF FRUIT: ORANGE-APPLE-GRAPEFRUOIT
DINNER: ONE KIND OF MEAT-ALL YOU CAN EAT- LEAN NO FAT OR SKIN

Ask the Nutritionist Says:

Congratulations Sara! It sounds like you put a lot of hard work into losing 42 pounds! Now it is time to figure out how to maintain the weight loss...

At first glance of what you have been eating--it looks really boring! It is practically the same foods every day. Is this realistic for you? Do you see yourself eating these foods day in and day out for the rest of your life? This looks more like a 'diet'--an eating plan that is temporary and not one that you will carry with you. Looking closer at the food choices--there isn't a lot of variety--eggs everyday, grapefruit...you have some veggies and some grains on some days, but not all. You are missing out on a lot of important nutrients and I can see constipation as a potential side effect. Now that you have lost the weight, I would try to aim for an eating plan that will help you maintain it...and this includes adding in exercise. If you visit www.mypyramid.gov you can personalize a plan based on your weight. It will show you just how much (portion sizes) of each food group you will need to maintian the weight and to get the right amount of nutrients.

I congratulate you in your success. I hope you can find a way to maintain your weight loss, while also enjoying a variety of foods!

[Jeremy]

I was reading the USDA's Thrifty Food Plan report and wondered what that sort of diet might look like. So I went to a recipe creator website and tried my best to produce a recipe that fits their market basket for an adult male.

http://www.cnpp.usda.gov/Publications/FoodPlans/MiscPubs/TFP2006Report.pdf

What I got may be slight improvement over fast food in terms of nutrient content, but the calories seem grossly out of proportion to the needs of the average American man. To my untrained eye, this looks more like a McDonald's menu than the results of heavy-duty number-crunching to find nutritionally optimial purchases on a tight budget.

http://www.nutritiondata.com/facts/recipe/1501610/2

So have I done the math wrong? Or misunderstood what the USDA's food categories mean?

Ask the Nutritionist Says:

The USDA Thrifty Food Plan (TFP) is a healthy, minimal cost meal plan that serves as a guide on how to consume a nutritionally balanced diet with limited resources. The TFP is based on the 2005 Dietary Guidelines for Americans and the 2005 MyPyramid Food Guide.

The recipe you created totaled 2,853 calories per day. Although this seems like a large number, it is within a healthy range for an adult male. An active, 5’7”, healthy weight male requires 2,500 to 2,800 calories per day and an active, 5’11”, healthy weight male requires 2,800 to 3,200 calories per day. If you further analyze the diet, it shows a good distribution of carbohydrate, fat and protein: 60% of total calories were from carbohydrate, 18% of total calories were from fat and 22% of total calories were from protein. Saturated fat should be less than 10% of total calories and it was only 4% of total calories. Daily fiber should be 38 grams and your recipe achieved 84 grams, likely due your selection of high-fiber foods such as fruit (apple) and vegetable (broccoli). The sodium content was below the daily 2,400 mg ceiling and all vitamins and minerals (except for vitamin E) were well above recommended amounts.

I hope this helps to answer your question!

[Lauren Winslow]

several times a year, I will get really sick.. it usually lasts about 8 hours: my abdomin will get really bloated and I start with sulfer burbs that are terrbile! Then I'll throw up and have diarrhea for 8 hours. It then goes away until the next time. I use to keep a food dairy of what I had eaten the meals preceeding this event, but they never had anything in common. Is there some hidden chemical in food, or do I have a sensitivity to something in food I can't see? Was it food poising (though no one else I am with gets sick when we eat the same thing)? Thank you for your help

Ask the Nutritionist Says:

Hi Lauren...I would talk with your doctor about this to see if there are any tests that would better diagnois what may be going on here. It could be one of many things. It sounds as though it happens frequently enough to be considered a relatively consistent problem. Good luck!

[Ocean]

I'm trying to lose about 40 lbs. I love nuts (peanuts/almonds). They pass thru me completely undigested. Does this mean that for me these foods are much lower calorie than the values determined in the lab by burning these foods? I have searched all over the internet and can only find articles about how much energy is in a peanut. Please help!

Ask the Nutritionist Says:

Nuts are known for being a heart-healthy food. They are however, rich in fat. The type of fat that is in nuts is a healthy fat, but because they are so fat dense, one woudn't use nuts as a means to lose weight. The caloric and nutritional values are the same no matter who you are. It sounds like you need to talk with your medical provider to see what is going on with your inability to digest nuts. I wonder if there are other foods that you are having troubles digesting.

[Merie]

Is it possible for a 14 year old to get all the nutrients she needs while still being vegan? I suppose she eats healthy, tofu, veggies, soymilk, fruit, beans, she takes a multi-vitamin with 100% iron, calcium, and vitamin D (plus many other vitamins). She eats junk food once in a while, but not that often. Do you think she will be able to stay healthy as a vegan. Will she have growing problems? She's been a vegetarian for years, and tells me that being vegan is healthy, but I'm not sure.

Ask the Nutritionist Says:

Yes, a vegan diet can be a healthy diet and it sounds like she is making some very healthy choices! To begin with, a vegan diet is cholesterol free and low in saturated fat. It is important for vegans to eat a wide variety of food to ensure adequate calories and nutrient intake. Additional supplements can be taken to fill in the nutrient gaps. A few points to consider:

- Protein can be lacking in some vegan diets. Soy products (such as the tofu and soy-based beverages she is already consuming), beans, and nuts are good sources of protein for vegans.
- Vitamin B12 is found in meat, eggs and dairy products. It is probably best to take a supplement to ensure adequate intake.
- Vitamin D cannot be found in a vegan diet. Although we naturally make vitamin D when we are out in the sun, it most likely isn't enough. A vitamin D supplement is a good idea.
- Adequate iron can be attained in the vegan diet, especially from beans, dark green, leafy vegetables, and cereals.
- Calcium can be found in dark green, leafy vegetables, almonds, and other fortified products--even in tofu. If she lacks adequate amounts of calcium from the diet, a supplement would be advised.

On top of getting enough protein and eating a varied well-balanced diet--including all of the food groups--a multi-vitamin containing B12, Vitamin D, Calcium and Iron would be beneficial.

[Mike]

I have read that Psyllium fiber can lower cholesterol levels. Mine is a bit high and I'd like to try more natural methods before taking drugs. As I understand it, psyllium works by binding to bile so that it is excreted instead of being reabsorbed. The liver then takes cholesterol out of the blood to create more bile.

Which brings me to my question. Bile is used to help digest fat, right? So if I take the psyllium on an empty stomach or with a light breakfast I am concerned that my body will realize it doesn't need any bile to digest fat since its not there, and it won't work. Do I need to take some fat when I take psyllium?

Ask the Nutritionist Says:

The role of psyllium fiber, a type of soluble fiber, and its role in lowering cholesterol is still not yet fully understood. It is important to note that this should only be taken under the direction of a physician since it can interact with some medications. If your doctor states that psyllium fiber is a safe supplement for you to take, make sure to take it with plenty of water. Although it is not necessary to take psyllium with food, some people do find it a helpful reminder to take it with meals.

If you are looking for more 'natural' ways of lowering your cholesterol, try:

- Eating foods that natually contain soluble fiber such as oatmeal, apples, or legumes
- Limiting your intake of saturated fats and trans fats in your diet
- Exercising!

[Shay Fowler]

My gastroenterologist has put me on a diet of meat, eggs, rice and cooked vegetables only. How do I stay healthy on this? No dairy. No fiber. No juicing or eating of raw fruits and veggies. No wild rice - only white. Is it possible to have complete nutrition with only these foods? If so, HOW??

He put me on this diet because I have multiple food intolerances, but I just don't know how I'm supposed to keep this up for the next 40 years and be healthy. I'm spending about $250 a month on supplements every month to fill the gaps. Is this my fate?? Is it even possible for a person to stay healthy with NO raw fruits and veggies? Is there a logical way to make this work?

Help!

Ask the Nutritionist Says:

My goodness! This limits you a great deal! It makes me question, is this a starting point for you to 'cleanse' your system and then gradually add foods back into your diet to measure what foods exactly are causing your symptoms? You are right, you loose a lot by having to exclude whole food groups as well as variety. I can't imagine having to do this forever. Please check with your gastroenterologist to double check what the gameplan is for you. Also you should have been referred to a Dietitian to create a mealplan that helps ensure you get what you need. I would request this from your healthcare provider.

[G Parizi]

I would like to know what is the appropriate portion size for a 19 month old girl.

Ask the Nutritionist Says:

It is definitely difficult to make sure that you are giving your child the correct amount of food. The most important thing to keep in mind when feeding your toddler is to prevent them from choking. Children don't learn to chew with a grinding motion until they are about 4 years old. So make sure that anything you give them is mashed or cut into small, easily chewable pieces. Never offer peanuts, whole grapes, cherry tomatoes (unless they are cut into quarters), carrots, seeds like pumpkin or sunflower, whole or large sections of hot dogs, meat sticks, or hard candies (including jelly beans and gummy bears) or chunks of peanut butter. Hot dogs and carrots should be quartered lengthwise and then sliced into small pieces. I did come across a helpful website (http://www.uri.edu/ce/efnep/toddler/toddler_servings.html) that has a serving size guide for toddlers as well as proper foods and amounts. It gives a more concise breakdown of particular food groups: milk, bread and cereal, meats, and fruit and vegetable. Hope this helps to answer your question!

[A. J]

My husband is diagnosed with GERD and he is also suffering from Gout. What dietary adjustments should he make? Our diet mainly include rice and moderate amounts of meats and fish. Will alcohol consumption and/smoking cause these conditions or rather aggravate the existing conditions?

Ask the Nutritionist Says:

Foods can worsen symptoms of GERD, however what foods actually cause symtoms can vary depending on the person. The most common culprits tend to be black pepper, coffee, chocolate, alcohol, peppers and mint. Spicy and acidic foods such as oranges and tomatoes can also cause symptoms. I would suggest your husband eliminate suspect foods until he finds out what triggers his symptoms. Also, eating small meals throughout the day as well as sitting up for at least one hour after a meal can help prevent/ease symtoms associated with GERD.

When it comes to gout, foods that tend to cause symptoms include anchovies, asparagus, dried beans and peas, herring, mackerel, mushrooms, sardines, scallops, beef kidneys, and sweet breads. Several of these are protein-rich foods. There are many other protein-rich foods that your husband can choose from including lowfat dairy products, tofu, eggs, chicken, and salmon.

In terms of alcohol and/or smoking--these can exacerbate symtoms, so it is important to limit or avoid them.

[Tony P]

Kara,

Thank you for your answers to my two-part questions yesterday. May I follow up with the same two parts to make sure that I understand correctly?

First Part) Would I ever want to consume cholesterol, or, as with trans fat, always avoid cholesterol?

Second Part) Can you rank these in order of which is worse for our bodies: 1) saturated fat, 2) cholesterol, and 3) trans fat?

Thanks again for taking questions online.

Ask the Nutritionist Says:

First Part: Cholesterol is manufactured naturally in the body and plays a number of important roles that keep us healthy. In most cases, the body is able to make enough of it's own cholesterol without the need of getting it from the diet. However, cholesterol is naturally found in animal products which provide us with other key nutrients that are important to our health.

Second Part: I stated previously, if possible, I would avoid trans fats. The USDA recommends we restrict the amount of saturated fats in their diets to less than 10% of our total calories as saturated fats increase our LDL (or our bad) cholesterol levels and increases our risk for heart disease. Cholesterol plays an important role in our bodies, but too much of it can cause our bodies harm.

[Tony P]

Dear Kara,

Two-part question:

Cholesterol is listed as a single line item on "Nutrition Facts" labels. If this line item were broken down into detailed sub line items, would we see that part of this total cholesterol is cholesterol we should actually seek to consume more of rather than avoid (envision "eating HDL")? Please disregard other nutritional positives or negatives of consuming a particular food, please focus only on the cholesterol.

Secondly, can you advise how to better evaluate the combined, overall "score" of a food that has a given amount of 1) saturated fat, 2) trans fat, and 3) cholesterol. At the extreme, how can consumers better judge whether having zero of one of these three components is outweighed by its being high in another of these three components? Examples: peanuts (no cholesterol but high saturated fat); and shrimp (no trans fat but high cholesterol). Again, please disregard other nutritional positives or negatives of consuming a particular food, please focus only on this triangle of related elements.

Thank you for welcoming our questions online!

Ask the Nutritionist Says:

Hi Tony,

Nutrition can certainly be confusing!

To answer your first question: Cholesterol is a single line item. HDL and LDL are components of blood cholesterol. Dietary affects on these are for the most part affected by the types of fat (e.g. saturated fat influences LDL--or bad cholesterol) that are in the diet as well as genetics.

To answer your second question: I wish it was easy just to do an overall score, but there is not. With Trans Fats--rule of thumb--avoid or limit these as much as possible. If these fats are present in a product, the product is highly processed.

[Marcy]

Hi, I have a question about homemade baby rice cereal. I'm living in the Philippines where we eat white rice every meal. I was planning to make rice porridge for my babies' first food, but have read online that I should use brown rice because it has more nutrition and it should be ground into a powder before cooking. It also said that white rice is "processed"
I don't think I understand how to tell if the rice still has the "whole grain" or not because the rice is white even when freshly harvested?

Also, do I really need to grind it before cooking? Is this to make it cook faster (retaining more of the nutrients???)

Thanks,
Marcy

Ask the Nutritionist Says:

Hi Marcy--I personally would listen to the women in your area. After all, they've been making homemade rice cereal for centuries in the Philippines! It appears that recipes for homemade rice cereal does suggest grinding before preparing. I spoke with my co-workers about this and we are all unsure as to why this would be suggested. Some thoughts are that it allows for the nutrients to be more exposed and thus better absorbed. It may also be that it is just easier to digest. Again, I would listen to what the women in the Philippines are doing. Brown rice is suggested over white rice for nutrient-density. If the rice you are using is freshly harvested, the rice you are providing is most likely a whole grain. It just depends on how much processesing is done to the rice after harvesting. I hope this helps! This is a wonderful question.

[Sharon Davis]

I had diarrhea following having to take antibiotics for sinus infection, and then two weeks later getting the flu. Tamiflu was prescribed due to my asthma, and by the fifth or sixth day, I was having diarrhea. I guess I didn't take it seriously enough, because after two or three days on the bananas, rice, applesauce and toast diet, I tried going back to my normal eating patterns, only to end up with diarrhea again. Now it has been over three weeks, and I have lost weight, which I can't afford to loose. What foods can I start adding to my bland diet in order to get some calories and start back into normal eating? Also, what about vitamins and supplements? I normally take a multivitamin with iron, but I have been cutting them in half because the iron might be a problem. Is vitamins C. a problem? Glucosamine? I assume calcium is okay, but I take calcium citrate.

Ask the Nutritionist Says:

It sounds like your body has gone through a lot recently! I hope you have since been able to resolve this problem. When it comes to diarrhea, it is most important to make sure you are getting enough fluids and electrolytes. You can get this by drinking plenty of water and at times a sports drink can help as they contain electrolytes often lost with diarrhea. The BRAT diet you mentioned above is definitely one that helps since it is a bland diet that is free of lactose (milk sugar), gluten, and does not contain a lot of insoluble fiber that can usually make diarrhea worse. Caffeine and alcohol can make symptoms of diarrhea worse as well. It is important to remain on a ‘bland’ diet even when symptoms improve…going back to a ‘normal’ diet too quickly can result in diarrhea’s return. Begin by adding some protein like plain chicken or turkey. Slowly add fruits and vegetables without skins, add plain crackers. Add more variety as you improve, but in small amounts. To answer your vitamins question--If you are having diarrhea, most likely any vitamins you are taking aren’t being absorbed. If your diarrhea has persisted as long as it has, it is important to be in touch with your doctor as it could be something more serious. He or she may also recommend taking an over-the-counter anti-diarrheal to help alleviate symptoms.

[Dav Bran]

My question is about the amount of oils I should have in my diet. I went to the USDA 'food pyramid' site (www.mypyramid.gov) and got their daily diet recommendations for someone at my age, height, and weight. Most of it was the expected stuff: 8oz grains, 3 c. veggies, 2 c. fruit, 3 c. milk, 6.5 oz meat and beans. But then it also says I should "aim for 7 teaspoons of oils a day".

Really, 7 teaspoons of oil? That sounds gross, plus its about 230 calories a day just in oil. Why do I need so much, and how am I to incorporate that much oil into daily meals?

Ask the Nutritionist Says:

This is an excellent question! Fats are an important part of our diets. They provide us with nutrition that we wouldn't be able to live without. That being said, fats are a part of a recommended eating plan. However, there are several types of fats. Oils contain essential fatty acids that are essential for brain health, heart health, and they can reduce the incidence of depression and joint pain amongst other things. Although 7 teaspoons may sound like a lot, it really isn't. When you cook your meals you are likely to incorporate olive oils or vegetable oils and many foods naturally contain oils such as nuts, olives, fish, and avocados. I hope this helps!

[Ana]

Hi,
I want to know all about junk food, especially about what food is considered junk food (answers to questions like "Is food that contains lots of coconut milk considered as junk food, although it's not fast food?" and "is fast food the same as junk food?").
Thanks.

Ask the Nutritionist Says:

Great questions! “Fast-food” and “junk food” are terms that we hear all the time. Although these phrases seem similar, they have slightly different meanings. (I had to enlist help from the Merriam-Webster dictionary!).

Fast-food refers to the preparation and service of a food. Burgers, French fries, and chicken nuggets have become the icons of fast-food. They symbolize convenience and easy availability.

Junk food refers to the lack of healthy qualities in a food. These foods are usually high in sugar or unhealthy fat; and low in protein, fiber, whole grains, vitamins, and minerals.

Even with these definitions, the terms are hard to navigate. The confusion may be due to the fast food industry’s monopoly of the term “fast food.” Fast food restaurants are filled with sugar-loaded milkshakes and greasy hamburgers, and thus “fast food” has come to mean “junk food.” However, a closer look at Webster’s definition reminds us that “fast food” does not always mean “junk food.” A banana, an apple, a yogurt, a small bag of almonds…these foods are convenient, fast, and full of nutrients.

Now what about these fast food restaurants? Sure, they serve mostly junk food. However many fast-food restaurants also offer not-so-junky choices. Try to search their menus for salads (watch out for the dressings), fruit cups, baked potatoes, and grilled chicken options. Check out this nifty website for calorie counts and nutrition labels for fast-foods. You can also search for healthier choices within individual fast food restaurants. http://www.fatcalories.com/index.cfm.

The Main Message: Whether you are ordering at McDonalds or cooking in your own kitchen, nutrition quality is what counts.

You also asked about coconut milk. Coconut milk is high in saturated fat, and is used in many desserts that could be considered “junk food.” However coconut milk is also incorporated healthfully in many Southeast Asian cuisines.

[Holly]

How do you feel about giving children fluoride? Also, does fluoride competitively inhibit the uptake of any other nutrients, like iron? Is it Ok to give them the fluoride at the same time as a multi-vitamin?

Ask the Nutritionist Says:

Hi Holly,

I forwarded your question onto 'Ask a Dental Question'. Please look for your answer under there.

Thanks!

[Joan]

I tried working with mypyramid.com. It's a good site, with a lot of useful information and a good resource for tracking food and calorie intake. However, it can be a bit difficult to manuever.
During the summer I found this website, http://www.bidmc.org/setpoint, an eight-week free on-line course by Dr. George Blackburn of the Center for the Study of Nutrition Medicine at Harvard Medical Scool.

Sound, real nutritional and dieting advice and direction. This is the real thing. Check it out. It works!

[Sandar M. Pike]

Hello Kara,
What if anything have you read or know about the Apple Cider Vinigar dite? Also can apple cider vinigar help with the treatment of Acid Reflux?

ASK THE NUTRITIONIST SAYS:

Gesh...every day there seems to be a new diet out there! What else will they come up with? It sounds like this diet would curb anyones appetite! It doesn't sound pleasant. What seems to make this a 'diet' is that the vinegar would make foods unappealing. Can you see yourself on this diet for the rest of your life? If you are looking to lose weight and keep it off, I suggest visiting mypyramid.gov. This will provide you with a meal plan that works for you on top of being appealing, unlike cider vinegar. On this site there are also useful tips on portion control which is key to weight loss. Weight Watchers is also a reputable program for weight loss. I don't know much about cider vinegar controling acid-reflux, since vinegar is an acid itself. Maybe it would control it because you end up eating less with foods laced with vinegar? If you are overweight, losing weight can help manage acid-reflux on top of eating smaller amounts of food at a time and avoiding or limiting foods and drinks that tend to trigger symptoms.

[Louise August]

I was in the hospital recently for chest discomfort, only overnight, and I was diagnosed with a potassium deficiency
and had to have intravenous and oral doses while there. It was not made clear to me just how I should deal with this but I am now taking a supplement, 325 mg, but have read that too much is not a good thing. Any suggestions?

Louise

Ask the Nutritionist Says:

You are right Louise, too much isn't a good thing. But to give you some perspective, the average adult is recommended to consume about 4700 mg of potassium a day. Most adults only get about half this amount and the supplement you are taking is well under the recommended amount. Most potassium is found in fruits and vegetables. Some of the richest sources include spinach (1 cup = 840 mg), medium baked potato--with the skin! (800 mg), broccoli (1 cup = 460 mg), cantelope (1 cup = 430 mg), medium banana (450 mg).

Since sodium works hand in hand with potassium to maintain blood pressure it is important to have a good balance of both. It is recommended for the average adult to consume no more than 1500 mg of sodium per day. If you find you eat more than this, you will want to decrease your salt intake. It is more likely that you are getting too much sodium than too much potassium.

Hope this helps!

[Cora]

There are so many different performance drinks that one can buy. How do I know which to choose?

Ask the Nutritionist Says:

There are a large number of performance drinks out there and the market is only growing bigger by the day! There is no question about it, searching for the right performance drink can be confusing. Before picking up a performance drink at the store, consider your purpose for buying these drinks and if you have a need for them, read the nutrition facts label to ensure you are spending your money wisely.

When performance drinks first came onto the market, the purpose was to prevent dehydration, replace electrolytes lost in sweat, and to provide energy (in the form of carbohydrates) during exercise. Today, the market is full of other forms of performance drinks that include ingredients such as caffeine and creatine. But for the purpose of this question, we are only going to talk about the drinks that meet the primary purpose of performance drinks.

Performance drinks are meant for athletes who engage in high-intensity workouts that last at least an hour in length. So for the majority of the population, performance drinks aren’t necessary. Performance drinks can help to prevent athletes from becoming dehydrated and to quickly replenish electrolytes that are lost through profuse sweating.

If you aren’t a high-performance athlete, drinking adequate amounts of water before, during, and after exercise should be enough to keep you hydrated. Eating a small meal or a snack that contains primarily carbohydrates within an hour before exercising and a small meal or snack with protein and carbohydrates after exercise should be sufficient to replace calories lost. If you are exercising to lose weight, performance drinks are probably not the best good choice as they may end up defeating your purpose for exercise in the first place.

If you are a high-endurance athlete and you find that performance drinks are an easy way for you to hydrate and replenish lost fluids, energy, and electrolytes, it is recommended to look for drinks that meet the following criteria:

Carbohydrates: these drinks should contain around 6 to 8% carbohydrates (or 6 to 8 grams per 100 mL). Carbohydrates in the form of sucrose, glucose or maltodextrins are recommended. Fructose is only recommended in small amounts as they can cause GI distress.

Sodium and Potassium: These are electrolytes that are routinely lost in sweat. Sodium and carbohydrates act together to help the body absorb fluids.

Vitamins and Minerals: These aren’t necessary for the purpose of performance, however, if you are an athlete who has strict energy intakes, or you eliminate one or more food groups from your diet, vitamins and minerals in these drinks may be beneficial.

Hydrating with performance drinks is recommended during a workout and directly after a workout. Drinking these before or at the start of working out can cause some stomach discomfort.

For more information on performance drinks and on sports nutrition, visit Nancy Clark’s website (http://www.nancyclarkrd.com/). There are links on her site that will bring you to articles she has written on nutrition and the athlete.

[Candice]

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?

Thanks,
Candice

ASK THE NUTRITIONIST SAYS:

Hi Candice,

This is something I would talk with your prescribing physician about. There may be a nutritional supplement out there that provides the same anticipated results, but with less sugar. However, sugars may be necessary in these oral supplements to aid in their digestion.

[Austin Wilkes]

Thank you for taking questions!

I have found that my appetite continues to race after meals until I have something sweet; it doesn't have to be a lot, but it seems to put a cap on things. It's an odd sensation, because I feel hungry and full at the same time. What causes this?

ASK THE NUTRITIONIST SAYS:

I have a really terrible sweet tooth. I always say that I have 2 stomachs...one for the meal and one for dessert. I can feel full from eating, but for some reason, I always have room for dessert. For me, this is habit and it may be the same for you. However, a question you may ask yourself is, are my meals 'complete?' Do your meals contain a protein, fat, and carbohydrate? If you are eating meals without a carbohydrate, your body may be craving what you missed in your meal. To get an idea of what a 'complete' meal would be for you, visit www.mypyramid.gov. You can enjoy sweets after meals--it isn't a bad thing, just try to make wise choices. Some ideas are a piece of fruit, or some lowfat frozen yogurt, or ginger snaps.

[Albert]

I've been trying to setup a healthy eating plan for myself and I've been looking through the internet for suggestions. I'm not overweight, well maybe a pound or two. I exercise every other day with resistance bands and light cardio. A resounding theme has been eating multiple meals a day (5-6 meals) every 2-3 hours and abstaining from eating 3 hours before that 8 hour nap.

However I haven't found any commentary about that type of eating from medical sources. Its all been diet websites, weight training forums and such.

What is the official medical stance on spreading meals out through the day, in the regimen I just mentioned? Is it true this type of eating boosts metabolism? If so, is there a diminishing return as you eat meals throughout the day? In this type of regimen, should carbohydrates be my focus or proteins?

Thank you for your time,
Albert

ASK THE NUTRITIONIST SAYS:

Eating small meals throughout the day can help prevent from feeling overly hungry, resulting in overeating. If you are eating 3 meals a day and are constantly feeling hungry, eating 5 to 6 small meals every 3 to 4 hours is one recommendation of the American Dietetic Association. If you do follow a diet like this, make sure your meals are providing you with the recommended food group servings from the MyPyramid. To find out what is recommended for you, visit www.mypyramid.gov to receive a customized food plan.

[Sheila]

I've been hearing a lot about the benefits of taking Acidophilus or various blends of "good bacteria" as supplements, and lately there's a lot of buzz about Spriulina/Blue-Green Algae. Do you recommend taking either of these supplements - are they actually beneficial? (And if so, do you recommend any particular brand or manufacturer?) Thanks!

ASK THE NUTRITIONIST SAYS:

As studies emerge on the potential benefits of probiotics on intestinal health, more and more products begin to emerge containing added healthy bacteria. The potential positive effects on intestinal health is promising. Some strains of healthy bacteria may help relieve constipation or reduce the symptoms of lactose intolerance or irritable bowel syndrome. Although research is encouraging, more is needed to confirm effectiveness, safety and dosage to adequately acheive potential benefits. A recent study conducted through the National Institute of Health on Spirulina found that no recommendations can be made at this point either for or against the treatment of certain conditions. If you do decide to take this supplement, please talk with your doctor as many supplements can interact with medications you may be on.

[Pal]

I am a 42 yr old woman with 2 small children. My stomach is very bloated after my second pregnancy. What are the foods I should avoid to control the uncomfortable bloating. I have seen doctors who have prescribed laxatives and put me off dairy but they don't seem to work.

Ask the RD says:

It sounds like you have been experiencing a lot of bloating. While dairy foods are usually the culprit, they aren’t always the cause. When trying to figure out exactly what the culprit is, keep a food diary, taking note of what foods you are eating and when you are feeling these symptoms. You may be able to see a pattern after eating certain foods. When you think you may have figured out the cause, eliminate that food item from your diet for 3 days or more and see how you feel.

What causes bloating for one person, may not cause bloating for the next. Some common foods that can cause these symptoms include:

• Fructose found in fruits, honey and soft drinks
• Sugar alcohols found in sugar-free gums and mints
• Foods in the cabbage family (such as broccoli and bussel sprouts)

You may notice that certain grains cause bloating such as foods with wheat, rye, barley and perhaps oats. If this is the case, you may have a gluten-sensitivity. You would want to speak to your doctor or a Registered Dietitian.

To help you digest foods better, try the following:

• Drink a lot of water throughout the day
• Eat 6 small meals rather than 3 large meals
• Eat your food slowly and chew more

I hope this helps you in your search to find the cause of these uncomfortable symptoms. The best advice I can give you is to keep that food diary and mark down when you have your symptoms. It will take a lot of the guesswork out of it.

[Meghan]

I am a very active 27 yo female weighing in at about 139 pounds @ 5'5" tall. I've been an athlete all my life, swam for 15 years and now I run marathons. I'll be running the Boston Marathon next week actually. I'm a gym rat...I'm usually there for at least 2.5 hours 6 days a week doing cardio and lifting weights to tone. I'm very into nutrition but can't seem to figure out where I've gone wrong with my recent wt loss and regain. I have recently increased my cardio to burn extra calories to try to lose the extra weight. About this time last year, I weighed almost 15 pounds less (125 pounds) and was working out much less than I am now. I am much happier, feel so much better, and it's less weight on my knees at 125 pounds. Realistically, I was eating less due to being involved in an unhealthy relationship, which has since ended. Over the past 6 months, I've gained the 15 pounds back and increased my cardio to 1.5-2 hours straight 6 days a week on top of lifting weights to burn at least 1500 calories in one workout to try to compensate. I even try to get a short walk in on my days off from the gym or running. It's not working, week after week, I've gained weight. I really watch what I eat and drink. I get my daily fruits, vegetables, dairy, and whole grains. I do not drink pop, juice, or coffee; mostly just water or calorie free drinks. I do admit to having a few miniature chocolates and drinking alcohol in moderation on the weekends, but that hasn't changed in years. Could I be working out too much and depriving my body? I keep a food diary many days so I can keep track of my calories. It doesn't make sense, with all the to working out that I do, I should really be much thinner. I'm stressing so much about how I look and feel at this weight and I have to figure out a way to solve this problem soon or it's really going to drive me crazy. Can you offer up any advice and/or help??? Please, I'm begging you; I know there are other people like me out there struggling with the same issue. I have a degree in dietetics, as well as, community healthy education, but I need some advice from a colleague that can offer any help, I can't seem to figure it out. Thanks so much!

ASK THE RD SAYS:

Our bodies certainly do the unexpected don’t they? It sounds like you have a pretty extensive schedule and routine to control your weight. It makes me wonder if in the period of time that you gained weight, you also gained muscle. I think it would be worthwhile to check out your percent body fat. You will most likely find that your body is very muscular. Since you are burning so many calories through your weight training and cardio workouts, I don’t think reducing your calories would be beneficial as your ability to perform these workouts may be compromised. You may find Nancy Clark, a sports nutritionist, to be much more helpful. She too has a blog for posting questions: http://www.nancyclarkrd.com/