Do you have any questions about nutrition or food? Bio: Roxanne Moore MS, RD:
Roxanne Moore is a Registered Dietitian and past spokesperson for the American Dietetic Association (ADA). Roxanne completed her undergraduate work in Dietetics at Hood College in Frederick, Maryland and her Masters in Health Science and Business at Towson University in Towson, Maryland. Roxanne has over 15 years experience developing nutrition education programs and providing nutrition education for individuals, groups and the community –at-large. Roxanne is certified as a Child and Adolescent Obesity Counselor and is a member of ADA Sports, Cardiovascular and Wellness Nutritionists dietetic practice group.
Roxanne’s passion for educating has awarded her with opportunities to work with USDA Child Nutrition Programs, to provide individual and group counseling to a diverse population, and to serve as the nutrition expert for the media. As an ADA Spokesperson, Roxanne has been interviewed by both print media and television. She has appeared on local news stations, cable television, CNN and ESPN. She has also been quoted in magazines such as Readers Digest, Shape, and Redbook. In a clinical capacity, Roxanne has provided medical nutrition therapy to individuals of all ages coping with various medical needs, including diabetes, heart disease, kidney disease, cancer, and eating disorders., She has taught Sports Nutrition at the college level and has served as a Sports Nutritionist for individual athletes and teams, including Chessie Racing, a sailing team from Baltimore that sailed in the WhitBread (Volvo) Around the World race. Within the community, Roxanne is a frequent guest speaker and she has worked with local restaurants to help develop heart-healthy dining programs for consumers.
Roxanne joined Sodexo in late October 2007. As an employee of Sodexo, she will serve as the Director of Wellness Initiatives for Education, including kindergarten through 12th grade, as well as campus throughout the US. In this role, Roxanne will strive to meet the wellness needs of our customers and seek opportunities to integrate wellness into all of Sodexo offerings.
Roxanne is married with two young girls. She has previously raced mountain bikes and run marathons. She also loves music, ATV riding, and rollerblading.
Please review the archived and current Q & A's before sending questions as it is likely that a similar question has already been answered.
Note: All questions are kept completely anonymous, no personal information or school information will be displayed.
Q & A's
Q:Hi. I have been a bulimic/anorexic for months. I have two types of
days. I either eat a lot at one time and then puke, or I eat small
amounts of food throughout the day amounting to about 900 calories (mostly of
veggies and fruit). I am 5 feet tall, weigh 85 pounds, and am small framed. I am a vegan, too.
I have noticed, however, that when I do not purge after eating a lot, my heart rate goes up a lot and sometimes my legs even swell (rare).
My hands go numb a lot at night when they are elevated (even just a
little, like on my chest). I also get numbing sensations when I do yoga.
Sometimes when I lift my arms or am in a certain asana where two parts
of my body are aganist one another (like my inner thigh and my ankle) I feel numbness. What do these things mean? What should I do? Do you have any suggestions for food or vitamins?
What about my metabolism? I want to keep it up and continue running while I recover. I don't want to gain too much weight at once because I know that's not healthy either.
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A:I am sorry to hear that you are struggling with eating issues. The physical symptoms you described- numbness and tingling; fluid retention in your legs; and the elevated heart rate are a real concern. I suggest that you have a thorough medical exam by a physician through campus health services or other medical clinic in your area. At your current weight of 85 pounds, you are at a great risk for loss of bone mass, as well as, significant protein, vitamin and mineral deficiencies.
I know you want to continue running, however, you can easily suffer a bone fracture. You are not eating enough calories to support your basic metabolic needs, and to add exercise to the equation will only further compromise your health. You mentioned that you are in "recovery". Are you getting professional help for the issues that are contributing to your eating disorder? It is essential that you seek the help of a licensed therapist, preferably one that has experience in the treatment of eating disorders. Many college and universities have counselors on staff. I hope this helps you.
Q:I cannot have sugar substitutes, aspartame, or any component of each. When I do, I get terrible headaches and some allergic reactions. How can I tell if the food that my school cafeteria serves has real sugar or a substitute? View Answer|Hide Answer
A:I suggest that you talk with the dining manager (s) of the dining facilities that you eat at, or even the director of Dining Services about your concerns. Typically, sugar substitutes are found in beverages like sodas, juice drinks, and teas. Other possible sources could be gelatins, puddings, cereals, and cereal bars. You should be able to request to see food labels of any items that you have questions about. I hope this helps.
Q:I have a question regarding my diet. I do not like any fruits or vegetables. I am 20 years old and I think I need to try and find a way of getting some vitamins into my diet. Are supplement tablets okay and the only way to overcome this?
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A:I can understand what you are saying and struggle to get my own kids to eat vegetables, in particular! I try to find ways to sneak vegetables into their diets by offering soups with vegetables, raw vegetables like carrots and tomatoes with low-fat ranch dressing, and adding sliced sweet peppers, tomatoes, and grated carrots as sandwich toppings. You may want to try eating sweeter vegetables like carrots, snow peas, and corn. Seasonal fruits and vegetables always taste better and apples are a good bet, now. Try apple or banana slices with honey or peanut butter, or even sprinkle a little cinnamon on your fruit. If you don't like fresh fruit, you can always eat dried fruit, or applesauce or other canned fruit, although, they typically provide less vitamins and minerals and more sugar.
There is no harm in taking a multivitamin supplement that supplies 100% of the Recommended Dietary Allowances (RDA) for vitamins and minerals. However, there are antioxidants, phytochemicals, and other substances in fruits and vegetables that are health-enhancing. Good luck!
Q:Are all the foods listed on the nutritional chart the foods that are served in Sodexo catered cafeterias? View Answer|Hide Answer
A:This is the data base of Sodexo recipes, however, your particular college or university may not offer all of these items. In addition, it is possible that your university food service offers food items that are specific to their program. In this instance, you would probably not be able to find the nutrition information of these items on the Balance web site, but, you can always ask a dining manager for recipe or nutrition information.
Q:Hi, I'm a freshman just starting college, but I was diagnosed with citric acid reflux, which led to an intolerance, and I seem to be unable to eat more than some mangoes and cereal in the cafeteria at every meal. How should I address this?
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A:It might be beneficial to keep a food diary for a week or two to record your symptoms and to note if they are related to your meal patterns. Mango does contain a decent amount of vitamin C- are you sure you can tolerate it? I suggest that you try to eat small meals every 3-4 hours and to stay away from citrus and other items that commonly cause reflux. These food items include chocolate, caffeine, alcohol, tannins (found in tea) fatty foods, and highly spiced foods. Refrain from eating several hours before you go to sleep.
Q:Are the foods that are served in the cafeteria labeled for people that have to watch out for allergies such as wheat, dairy, or eggs? View Answer|Hide Answer
A:Yes, this information is printed on the nutrition item identifier cards that are displayed on the serving line. I recommend that you speak with the director of food services about your food allergies or intolerances. Depending on the severity of the food sensitivity, we often prepare foods to-order for students with special diet needs.
Q:Hi, I am 19 yrs old and just found out I have celiac disease. Eating in the cafeteria is really difficult because I don't know the ingredients that are in the food. Is there any way I can find out what ingredients are in the food? View Answer|Hide Answer
A:I recommend that you speak with the food service director at your school. Many prepared foods contain hidden amounts of gluten that might not be indicated on a recipe, or even a food label. Typically, students who have celiac disease, or gluten intolerance, have gluten-free meals prepared for them. This way, they are assured of eating meals that are prepared with gluten-free products and that have not come into contact with gluten-containing foods from the cafeteria serving line. I hope this helps.
Q:We have a student that will be a freshman on campus this Fall semester. She has Chron's disease and is questioning the options that we have in dining services. How should we address this? View Answer|Hide Answer
A:Crohn's disease is an inflammatory condition of the intestine, most frequently, of the lower bowel and large intestine. Symptoms of Crohn's disease (inflammatory bowel disease) can include diarrhea, fever, blood or mucus in the stool, abdominal pain and fever. There is no food that is known to injure the intestines, and dietary guidelines vary depending on a person's symptoms and extent and location of intestinal damage. An unfortunate result of poorly controlled Crohn's disease is malnutrition which can make recovery from flare-ups problematic. I would suggest that you meet with this student when she arrives on campus to get an idea of how she eats at home. Stress can exacerbate Crohn's disease and leaving home for the first time is definitely stressful.
The following are some general guidelines for the dietary management of Crohn's disease:
Eat a well-balanced diet with sufficient calories and protein.
Eat 5-6 "mini-meals" each day to reduce stress on the digestive tract.
Avoid foods high in fiber during flare-ups or periods of inflammation such as raw fruits and vegetables, whole grain foods, and nuts and seeds. These items can increase pain and diarrhea.
Avoid any foods that worsen symptoms. Dairy products, fried foods and highly spicy foods are difficult for many individuals with inflammatory bowel disease to tolerate. Soy or rice milk based beverages and foods are often tolerated (although some people have trouble with soy)
Avoid caffeine, alcohol and simple sugars as they are associated with inflammation.
Stay well-hydrated.
Eat foods that are rich in omega 3 fatty acids such as salmon, tuna, olive and canola oil, soybeans, nuts and seeds (if tolerated), and flaxseed.
Talk with your doctor about whether a vitamin and mineral supplement is indicated.
I hope this helps you.
Q:Hi. I am a 17 year old freshman, am 6'1" and weigh 105 pounds. I eat and eat and can't seem to gain weight. I would like to gain at least 15 - 20 pounds before I start college. Can you give me any tips?
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A:I understand your concerns about your weight as 105 pounds on a 6'1" frame is low. I am wondering if you have always been this thin? We often have the body type as one of our parents. Is your father or mother also on the lean side? I also am interested in whether your have lost weight recently due to illness or lack of appetite. Whatever the case may be, it would be wise to get a check up with your doctor if you have not already done so for school. Your doctor can determine if you just haven't "grown" into your body yet (which can happen up until your mid-20's), or if there is an underlying reason for your low body weight.
It would be difficult for me to prescribe an eating plan for you as there is a lot of information I do not know. I suggest that you speak with your doctor or schedule a visit to a dietitian in your area. Until then, it is important that the foods you eat are wholesome and nutrient-dense. This means cutting out refined sugar and white flour, soda, processed foods, and empty calories from candy and junk foods, if these items are currently in your diet. Do not skip meals but include three meals plus snacks into your day. Make sure to eat at least:
10-11 servings of whole grains like whole wheat breads, cereals, pastas, brown rice, and other grains.
Three-four servings of dairy foods.
Eight to nine ounces of lean proteins like poultry, fish, lean beef, eggs, and/or tofu or other vegetarian proteins like legumes and tree nuts.
Eight to 10 servings of fresh fruits and vegetables.
Five to seven servings of healthful fats like olive oil, peanuts or tree nuts, and avocado.
Once your eating habits are on track, look at your exercise habits. Are you exercising at all, regularly, or excessively? Do you do weight resistance exercise? You can add muscle weight if you are getting enough calories to support your basic energy needs plus what you need for all activity throughout your day. All of these issues can be addressed by a registered dietitian.
I hope this information will help you and good luck!
Q:I have low bone mass due to an eating disorder. Should I avoid all coffee and soda even diet or caffeine-free? View Answer|Hide Answer
A:I am sorry to hear about your struggles with food and hope you are getting help and doing well. Yes, it is a good idea to avoid all caffeine and phosphate-containing beverages as they interfere with the absorption of calcium in the body. If you are not already taking a calcium and Vitamin D supplement, you should consider talking with your doctor about it. Good foods to include in your diet that are rich in calcium include all dairy products; green leafy vegetables like kale and broccoli; soy beans and other legumes; calcium-fortified fruit juices, soy, rice and other non-dairy beverages; almonds; canned salmon with the bones; and cornmeal.
Q:Hello. I have recently been diagnosed with Cystinuria, a genetic issue in which my body produces cystine kidney stones. Ultimately, I must eat a vegan, low-sodium diet. What would be good foods to replace the calcium of dairy? Also, all proteins are bad for me so what is the least amount of protein that I should consume daily to remain in good health? In addition, I must consume 5 liters of water per day so I am concerned about throwing off my sodium/potassium balance How can I avoid this while restricting sodium? Thank you! View Answer|Hide Answer
A:I am sorry to hear about your diagnosis and hope you are doing well. I am not an expert in the area of kidney disease and it would make better sense for you to speak with a dietitian whose specialty is renal disease. As you already know, it is important to limit your consumption of protein, including vegetable sources such as soy and dried beans. In addition to staying well-hydrated, it is necessary to follow a diet low in sodium. As far as calcium is concerned, good sources include:
Green leafy vegetables like kale, broccoli, and spinach (these foods are also rich in potassium along with oranges, bananas, sweet potatoes, and tomatoes).
Cornbread or corn muffins.
Small quantities of fortified soy or rice milk, tofu, soy beans and other legumes.
Small quantities of almonds.
Low fat soy yogurt, soy, rice or almond cheese, and other non-dairy products.
Handful of almonds, or a couple tablespoons of almond butter.
You may want to talk with your doctor about taking a calcium supplement or any other nutrients you may need to add to your diet, or restrict. I hope this has helped you..
Q:I am lactose intolerant Can I eat Activia yogurt without a problem? View Answer|Hide Answer
A:Often, people who are lactose intolerant can enjoy yogurt with active cultures and not experience any discomfort. This is because the lactose, or milk sugar is already broken down and the enzyme, lactase, is not needed. There are degrees of lactose intolerance, however. You can gradually add it to your diet and see how you do. Important nutrients like calcium and vitamin D can be found in fortified dairy food alternatives like soy or rice-based beverages, cheese, and frozen soy desserts. Calcium is also abundant in almonds, green leafy vegetables, corn tortillas, legumes, and canned salmon. Make sure you get 15 minutes of sun exposure every day to get adequate Vitamin D if you aren't taking a supplement of eating dairy alternatives.
Q:I am a vegetarian and I want to conform to veganism, but I also want to lose weight. I am currently 165 pounds ,and want to go done to 145 pounds. Is there any way I could do this healthily? I have tried dieting and working out, but my body holds on to my fat instead. I notice this because when I diet I tend to gain weight, but when I stop, I lose the weight. Why is that? View Answer|Hide Answer
A:You did not say how tall you are or what size frame you have (i.e.. small, medium, etc) so I cannot tell you if you are at your healthy weight. A weight of 165 pounds is healthy for a 5'11" young woman, for example. It is possible that you are having difficulty losing weight because your diet is too restrictive in calories. In this case, the body attempts to conserve energy by storing calories as fat.
To find out how many calories your body needs to attain a healthy weight, visit www.mypryamid.gov. On this site, you can also keep track of your eating habits for a day or more. There are many good resources on the topic of veganism. You may want to check out the following web pages:
Q:I am eating between 950 and 1000 calories a day. I am getting
approximately 25 grams of fiber and about the same in fat grams. I do not
eat white carbohydrates and make sure I drink six to eight glasses of water each day. I eat
breakfast, lunch, and dinner with an evening snack ; usually a 100-calorie
bag of popcorn. I read labels and feel somewhat educated on trans fat, good
carbohydrates versus bad carbohydrates, etc. I walk four miles in about an hour
Monday-Friday, weight train for about 40 minutes, three 3 times a week and spend
30 minutes on the elipitical machine on weight training days and 45 minutes on it on
off days.
I am 5 feet tall and weigh 136 pounds and cannot lose any weight. I feel I
should weigh between 120 and 125 pounds.
What am I doing wrong? View Answer|Hide Answer
A:You are eating too few calories and exercising too hard. I agree that a weight loss of around 10-15 pounds would be good for your health, however, you are forcing your body into starvation mode and this is why you cannot drop the weight. More importantly, you are most likely falling short on virtually all nutrients because you are eating less than 1200 calories a day. In addition, you are probably losing muscle mass to supply your body with energy and that loss of muscle mass will add further to your already slowed metabolism.
To get to a healthful weight of 120 pounds, based on an active fitness schedule, you need to eat more- about 1000 calories more! By eating more calories (around 2100), you will spare your muscles from catabolism and boost your metabolic rate. You should also notice that you have more energy and better workouts. I do think you are over-doing the exercise at this time and recommend that you work with a trainer who could plan a more balanced fitness program for you.
Q:Our private lower school uses your food services. My son was just diagnosed
with celiac disease and I need to know ingredients for all of your foods. Most
important are your tater tots. Where can I find this on the web?
Thank you. View Answer|Hide Answer
A:On our web site we don't post whether foods contain gluten which is what your son needs to avoid. What school does your son go to? I work in higher education but could probably put you in touch with the food service director at the school your son attends. We have found that the best way to accommodate students with celiac disease is to prepare their meals to order. This way we use only foods and ingredients that we know are gluten-free, and there is less potential for cross contamination.
Q:I am wondering how many calories I should be eating every day. I am a 20 year old female, 5'4", 112 pounds, and lightly active. When I say lightly active I mean I walk to and from class 5 times per week, about 1 hour total, or about 2 miles each day. How many calories should I eat to maintain my weight? View Answer|Hide Answer
A:You need around 2300 calories based on your gender, age, current weight, and activity level. You are actually moderately active which means that you are physically active for at least 30 minutes most days of the week! Many individuals don't count walking around campus, and up and down stairs as real exercise, but it is. You may want to check out www.mypyramid.gov to get suggested menus for meals based on 2300-2400 calories. You can also track your caloric intake over a period of time to see if you are meeting your needs.
I hope this helps!
A:It is possible that you are craving sweets because you have not eaten enough calories throughout the day, or at a particular meal. Most active young women between the ages of 18-22 need around 1800 - 2200 calories. Check out www.MyPyramid.gov to calculate your calorie needs and get food guidelines that will help you meet your energy requirements. It is also possible that you crave sweets out of habit. Many people don't feel that a meal is complete unless it has a "sweet" ending. If this is the case, you may want to choose fresh fruit or fruit desserts like cobblers or crisps more often that cakes and cookies just to add nutrients to your meals. It is perfectly fine to have something sweet everyday, as long as it does not replace meals or become a problem that could lead to unhealthy weight gain.
Q:Hi. I would like to know how does a student's eating habits impact their everyday life, and what factors are responsible for a student's food preferences? Thanks. View Answer|Hide Answer
A:An individual's eating habits can have a significant impact on the way they feel physically and emotionally. For example, a person who habitually skips meals or goes long periods of time without eating will often feel sluggish and irritable and tend to over-eat at the next meal. It is well documented that people who routinely skip a morning meal have trouble concentrating at work or school and have more trouble retaining information. It is not unusual for a person who fasts long periods between meals (6 hours or more) to lose the ability to feel hunger and fullness, and this can often lead to both extremes of eating behavior (over or under-eating). Ideally, a person should eat every four to five hours, or every three hours if they are prone to hypoglycemia or are very physically active. Eating meals or snacks which include lean proteins, complex grains, and fruits and vegetables will supply the body with a steady supply of energy to get through a busy day.
There are a number of factors which determine food preferences such as family customs, modeling one's parents, and even sensitivity to food textures. There are many children who don't like foods that are sticky, or mushy and this aversion can carry over into adulthood. An individual's food preferences and patterns are generally established by the time they are five years of age. That can be good or not so good! However, if there is room for improvement, it can be done. My recommendation about nutrition, exercise and other lifestyle habits is moderation. Avoid extreme calorie restriction or over-indulgences; compulsive exercise or sedentary behavior; and too little sleep (less than seven hours). Treat your body with respect by eating healthful, whole foods and avoiding or limiting processed foods and snacks. If you tend to eat because of emotional reasons rather than physical cues, find non-food, healthy ways to manage your emotions such as a brisk walk, a call to a friend, or just time to sit with your thoughts. I hope this helps!
Q:Can you be a vegan or vegetarian and be a regular consumer at the dining commons? If so, what options do you offer? View Answer|Hide Answer
A:You did not mention which college or university you attend (or are planning to attend). Vegetarian and vegan entrees, soups, and other sides are offered on the menus of many colleges. You may want to visit the web sites of schools you are interested in as most list their menus on the dining services pages. You can also contact the director of dining services to inquire as to the availability of vegetarian and vegan food options.
A:Corn is classified as a "starchy" vegetable and is grouped with other grains. One half-cup of corn supplies around 15 grams of carbohydrate and is a good source of fiber and vitamin A.
Q:I'm a 20-year-old female college student, and I have lost a considerable amount of weight in the past 9 months. I was eating healthy, but I do mean HEALTHY--I wasn't going overboard and restricting myself. I've always been very active, but I lost about 20 pounds really quickly. I was just diagnosed with Celiac disease, which is why I lost so much weight. I currently weigh 105-110, which is far too low for my height of 5' 8''.
I am still very active, but finding enough good food in college on a gluten-free diet is really difficult. Also, I don't have any idea how many calories I need. I've calculated it online several times and have gotten results ranging from 1800-2650. Do you have any suggestions? I want to gain weight back, but I need to build muscle and I want to do it at a controlled pace while remaining on my gluten-free diet. Thank you! View Answer|Hide Answer
A:You need to take in at least calories to at least 2400-3000 per day in order to reach your healthy weight of around 130 pounds. The higher number would allow you to gain around a pound per week, if you remain very active. This might be difficult for you to eat in one day. I suggest that you cut back on your physical activity for a while and try to stick to 2400 calories. You have lost weight very quickly and hard physical activity can slow weight gain and stress your body. In addition, unless you are getting enough calories from food to support your energy demands, you will not build muscle mass. Instead, your body will break down muscle to use as fuel.
It is difficult to follow a gluten-free diet on a college dining plan, but it can be done. Gluten-free meals should be prepared for you and it is wise to avoid eating any food from the serving lines. Even though a particular entree or food product may not appear to contain gluten, it is possible that the item came into contact with a gluten-containing one. In addition, as you may already know, gluten is a hidden ingredient in many food additives and flavorings. I suggest that you speak with the Director of Dining Services at your college to inquire if gluten-free meals can be prepared for you.
Q:What are safe levels of Vitamin A in a multivitamin for a 17 yr old male with
acne? Also, I am considering taking either Acnezine or Clear Pores
herbal supplement. Have you heard of either one and do you have an opinion on
which ingredients are better? I am trying to clear my acne without
antibiotics.
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A:I am sorry this is not an area I am familiar with (treatment of acne). As far as vitamin A goes, I would suggest that you get this nutrient from your diet since it may be more beneficial than taking a multivitamin. Good sources of vitamin A include fish, eggs, milk fortified with Vitamin A, and red, yellow, and green vegetables. From the age of 14 years and beyond, the Recommended Dietary Allowance of Vitamin A is 900 micrograms (mcg.) of Retinal Activity Equivalents (RAE) for males, and 700 mcg. of RAE's for females. On food labels, Vitamin A is often expressed in 'International Units" (IU's) and this would amount to 3000 IU's for males, and 2310 IU's for females over the age of 14 years, respectively.
A:Foods that are rich in the omega-3 fatty acids can reduce inflammation which plays a role in many chronic disease processes, such as heart disease and arthritis. Foods that are particularly high in the omega-3 fatty acids include tuna, salmon, tree nuts, canola and olive oils, flax seed, and avocado.
Q:Hi there. I am trying to find links to nutritional information for food served in your college dining halls. Specifically, I attentd CSU Bakersfield and would like to know the ingredients in the sauces at the Far East Eatery. The chef directed me to this website.
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A:To find the nutrition information of foods served in our dining facilities, click on the "nutrition tools" section on the home page of the www.balancemindbodysoul.com web site. This will take you to another page where you can click on "nutrition calculator" From here, you will be directed to a screen that will allow you to search for the items you are interested in. For example, if you are looking for pad Thai, type in paid Thai in section 1 and several choices will show up in section 2, to your right. Click on the pad Thai you want, and its nutrition information will be displayed under "nutrition" on the far right of the screen. Ingredient information, including any common allergens that the item may contains are also displayed in section 2. If you want to keep track of the foods you eat for a particular day, click on "add to list" in section two. Continue searching for other foods, making sure to click on the add to list button. A cumulative total of your day's meals will be displayed to your far right.
Q:I have bouts of constipation. Is there any food that acts like a natural laxative? I am interested in something that would work fast.
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A:You may be constipated because you are not getting enough fiber and water in your diet and/or your diet is high in fat. On a daily basis try to eat at least three - four servings of whole grains like 100% whole wheat bread; cereals that contain four to five grams of fiber per serving; and brown rice, barley, bulgur wheat, whole wheat pasta and other unprocessed grains. Each day shoot for three to four cups of fresh fruits and vegetables which are good sources of fiber, and a serving of nuts or seeds. Dried fruits like prunes, raisins, and apricots can be effective at relieving constipation, so you may want to include these foods in your diet. Avoid fried foods and obviously fatty foods like fast food, creamy sauces, whole milk dairy foods, and fatty cuts of meat. Lastly, make sure you are drinking lots of fluid throughout the day which will help get things moving, and get 30 minutes of exercise on most days of the week.
I hope this information helps!
Q:How are you supposed to eat healthfully if you can't cook in the dorms? For example, I currently eat five eggs and a bowl of oatmeal for breakfast. How can I do that in college if I am not allowed to cook?
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A:Are you on the college meal plan and does your meal plan include breakfast? If so, than you should be able to eat a healthful breakfast somewhere on campus. Eggs and oatmeal are perfectly good foods to eat for breakfast or any time. However, there are a number of breakfasts that would be adequate in protein, complex carbohydrates and other nutrients that can get you off to an energetic start in the morning. For example, why not try:
A peanut butter and jelly sandwich on whole wheat bread, an apple, and a glass of skim milk?
Plain low fat yogurt mixed with banana slices and raisins, a whole wheat bagel, and a glass of orange juice?
A turkey and Swiss cheese wrap, made with low fat Swiss cheese and whole wheat flour tortillas (eaten cold or melted in the microwave), an orange and a cup of instant hot chocolate?
A couple of hard cooked eggs, two slices of whole wheat bread with margarine, and a bottled fruit smoothie?
Even if you are not on the meal plan, or don't have one that includes breakfast, these ideas are doable in a college dorm room, equipped with a small refrigerator and/or access to a dorm kitchen (if you are cooking eggs or re-heating in a microwave). If these ideas don't sound appealing....there is always good old-fashioned cereal- even eaten dry out of the box!
Good luck!
Q: Hello, I am having problems with my weight. Before the semester started, I was 5'5" and I weighed about 120 pounds. Now I've dropped to about 104 pounds because I can't afford a lot of food. I've been told that this is underweight, and I have noticed that I look a little gaunt. My parents offered to pay for a meal plan, but eating the college food last year caused serious problems with my digestive system that I am still suffering from today. I tried eating from the salad bar for a while, but that never filled me up enough. Do you have any suggestions for maintaining my weight on a meal plan without eating the food that causes these problems?
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A:It would be difficult for me to recommend meals for you that you can tolerate since I don't know which food (s) bother you. There are a number of reasons that could account for your digestive woes, including food intolerances, food allergy, other gastrointestinal issues, or even stress. Since you are still having problems despite being off of the meal plan, I suggest that you be evaluated by a doctor. I also recommend that you start keeping a food diary and log everything you eat and drink during the day, noting any adverse physical symptoms you have. This information could provide clues as to why you are having discomfort.
Q:
Hi. I am wondering if there is nutrition information available for Jazzman's Cafe. If not, how many calories would you estimate are in the cookies and scones? Thanks!
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A:You can find out nutrition information for the items at Jazzman's Cafe by logging on to our web site www.balancemindbodysoul.com. Click on "nutrition tools" and then click on "nutrition calculator". You can look up the items by name to find their nutritional information.
Q:I have trouble maintaing my weight. I am 5'6" and I dieted until I was 95 pounds. However, I became concerned with my health and my weight increased to 115 pounds. Is this too much?
I have a lot of trouble maintaining this weight. When I gain a little one week, I will reduce my calories as low as possible; 200 or less. Please help me maintain this weight. I also exercise every day.
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A:I am concerned that you think that 115 pounds is too heavy. Even if you have a small frame, the lightest healthy weight you should be at as a male who is 5'6" is 128 pounds. You cannot keep functioning reasonably well if you are only eating 200 calories a day and exercising, too. I strongly recommend that you speak with a counselor on campus and/or trusted friend or adult about your concerns. It would also be a good idea to work with a nutritionist, nurse, or other health care professional who can outline a meal plan that can help you attain a healthy weight.
Q:I am trying to clear up my bowel (collagenous colitis) by going non-dairy. Can I eat yogurt? What about Activia with the pro-biotic culture?
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A:It is recommended that you avoid caffeine, fatty foods, and lactose if you have collagenous colitis, which causes persistent diarrhea and crampy abdominal pain. However, eating yogurt with healthy bacteria like Activia, may help your symptoms. Individuals with collagenous colitis have reported a reduction in diarrhea after eating yogurt which contains probiotics or by taking a probiotic supplement.
Q:I've been on LA Weight Loss for almost a year now, and have been told by people there that bananas lower your metabolism. Is that true? I know that bananas are good for you because they have so much potassium, but they recommend only 1/2 banana a week. Can you help me with an answer?
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A:I am not aware of any scientific evidence that links eating bananas to lowered metabolism! Bananas are a good source of potassium (about 450 mg) which is an important mineral that regulates muscle contraction, helps in the transmission of nerve impulses, helps maintain blood pressure, and regulates fluids and minerals in and out of the cells of the body. Potassium is found in many foods including oranges, bell peppers, tomatoes, poultry and milk products. Although there is no Recommended Dietary Allowance (RDA) for potassium, experts recommend that we get between 2000 - 3500 milligrams every day. With that being said, you can certainly eat more than half of a banana a week, and better yet, eat a wide variety of fruits and vegetables every day!
Q:I have had stomach problems for quite a while now. I think I have a nervous stomach. When I am in school I don't feel like a regular student because I don't like to eat. If I do, I think I will have to go to the bathroom. I don't like going out to eat unless I am going straight home because my stomach starts hurting. I can't even go to my boyfriend's house without feeling like I need to go to the bathroom. I don't know what's going on but maybe you can recommend some sort of medicine or something that can let me do more things without feeling like I need to use the bathroom. Thanks!
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A:The symptoms you are describing sound like those associated with irritable bowel syndrome. However, I recommend that you go to the college physician, or even a gastroenterologist, who specializes in digestive disorders to get a medical diagnosis. Some individuals have very sensitive colons and certain foods, as well as, stress can cause bowel urgency, bloating, diarrhea and/or constipation. I suggest that you avoid fatty foods; stimulants like caffeine; heavily spiced foods; alcohol; and dairy products (if you have trouble tolerating milk or cheese). It often helps to eat five - six small meals a day that contain fiber, which is found in fruits, vegetables and whole grains. Make sure to drink plenty of water to stay hydrated. You may want to keep a food diary and record what you are eating and what your symptoms are to note any connections between the two.
I hope this helps you!
Q:If I've learned anything at college it's that the sometimes seemingly "healthful" foods have a lot of calories. I love the berry parfaits at Jazzman's and wondered if there's any way to find out the nutritional information for them? Thank you!
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A:The yogurt and fruit parfait has 526 calories, which is on the high side. However, it is nutritionally-balanced and can be a meal by itself! Besides being a good source of protein( 21 grams), the yogurt parfait contains the following healthful nutrients:
881 IU of vitamin A
610 milligrams of calcium
4.4 grams of fiber
7.5 grams of fat (13% of total calories)
It is important to remember that it is how you eat over a period of time that matters most when assessing the nutritional adequacy of your diet. Keep this in mind when you are looking at the nutrition information of individual foods. This parfait could be a great breakfast (or lunch) or even a healthful snack for an active college student who may require 2100 calories or more each day. A great way to access nutrition information of foods served in Jazzman's Cafe (and other retail operations) as well as, in the resident dining locations, is to go to the "nutrition calculator" page on our web site. Click on "nutrition tools" on the home page, and then click on "nutrition calculator" to look up nutrition information that you are interested in.
Q:Hello. My question may seem similar to many other questions, but I feel that no matter who I talk to or what articles I read, it doesn't help. Anyways, I'm 5'7'' and 136 pounds. I usually eat a banana and coffee for breakfast, lunch and a regular sized dinner. I watch my diet and watch my calories, but don't deprive myself from food. I work out about 3-4 times a week. I'm not struggling with my weight. I'm struggling with my stomach pooch and love handles. I need good advice. I've talked to a personal trainer, but can't afford one. I go to the gym, play volleyball and lead an active lifestyle. I'm not sure what to do anymore. I feel so frustrated all the time. Can you please help?
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A:It sounds like you are doing all the right things. You are at a healthy weight, reportedly eat a good diet and are quite active. I don't know that there is anything more you can do through diet and exercise to change your mid-section. You did not mention how old you are, but as we age, fat redistributes in the abdominal area. You say that you have a "pooch" which, judging from your weight and use of the term, does not sound like it is a health risk. If you have no health issues and feel energetic, than pat yourself on the back for taking care of yourself. However, if this is an area that you keep focusing on in your life, you may want to consider speaking with a counselor.
Q:Is it possible to lose 25 pounds in five weeks? And what would you recommend doing to accomplish this?
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A:It is possible but I would not recommend trying to lose 25 pounds in such a short time period. You would have to restrict your calories severely and would end up losing healthy muscle mass. In addition, you would feel lethargic, and decrease your immunity which can make you more vulnerable to illness. The most that you could lose safely, is between 5 - 10 pounds. I suggest that you visit www.mypyramid.gov which has a tool that can help you determine how many calories you need to attain a healthy weight, based on your activity level, age, and gender.
Q:I am wondering why the day after I eat pasta my body is swollen? Do I need to avoid eating pasta?
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A:I don't know what component of whole wheat pasta would cause this to happen. Do you use a sauce on the pasta, such as marinara sauce or alfredo sauce? If so, it could be the sodium in these sauces which are causing you to retain water weight. You may want to keep a food log to determine what meals cause you to retain water as there is sodium in many foods, especially convenience foods.
Q:How can I keep my Type-O blood diet, while eating Sodexo foods in my campus dining hall?
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A:As you know, this diet known as "Eat Right 4 Your Type" is based on the premise that a person's blood type determines the kinds of foods that should predominate in their diet. According to the author, Peter D'Adamo, individual's who have type O blood (around 46% of the population) should eat meat and avoid grains, legumes, and dairy products. People with type O blood are thought to be the descendents of the original hunter-gatherers, thus explaining the need for energy-rich, meat-based diets.
This diet could be followed on a college meal plan, but would require careful planning, and would be difficult to follow. There is no scientific evidence that backs the claims that D'Adamo, a naturopathic physician, makes about the diet. In addition, he does not take into consideration individual differences in food tolerance.
Q:I am a ballet dancer, am 5'3", and previously weighed 110 pounds. I have gone on an extreme diet where I only ate 500 calories daily and I now weigh 95 pounds. I have lost my menstrual cycle for the past three months. How many calories should I eat to maintain 95 pounds when I dance about 12-15 hours a week? And is losing my menstrual cycle a big deal? Should I gradually begin to eat more?
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A:Your weight of 95 pounds is too low for your height and I do not recommend that you try to maintain this number. The minimum weight you should be at 5'3" is 104 pounds. One reason why you lost your menstrual period is because of your caloric restriction and rapid weight loss. Another factor is the ballet training, as over-training can cause amenorrhea (loss of menstruation).
I suggest that you get a physical exam to assess your overall health status. At your current weight, you are at risk for osteoporosis, anemia, potential cardiac problems and lowered immunity. I also recommend that you contact a registered dietitian who can devise a meal plan that can help you attain a healthy weight. It may also help to talk to a good friend, religious advisor, or counselor on campus about your nutrition concerns.
Q:Hey. I am working out very hard every day in the gym and doing a lot of weight lifting. Someone suggested that I drink some protein supplements. Should I do that or not? Thank you very much!
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A:You might need a little more protein than the average non-athlete; about 1 gram per pound of body weight. Most people get enough protein through their diets so protein supplements are rarely needed. If you are taking in sufficient calories to maintain a healthy weight, then you don't need additional protein as this will not help you build muscle mass. Any additional protein would be used for energy or stored as fat. In addition, too much protein can be hard on your kidneys and lead to dehydration.
Q:I am 17 years old and a varsity cross-country runner. I am 5'3" and about 100 pounds. I started running last year and was about 120 pounds and lost five pounds (without dieting). Then in the Spring when I was running track (distance) I was having a lot of personal problems. I became very stressed out and started eating a lot less. I lost another 15 pounds and was then about 105 pounds. I maintained that weight through the Summer. When cross-country started, I was doing really well and the intensity of my workouts increased. I did not change my diet but lost another five pounds. I now weigh between 98 and 100 pounds. My energy level has decreased and I bruise from everything! My doctor told me that I barely have any body fat which is causing the bruising. She said that she wants me to gain about 5 pounds. I am seeing a nutritionist but I don't feel like I have learned enough. I was wondering how many calories I should be eating in order to gain a couple pounds but I do not want to look like I am gaining weight or look fat.
I like how I look but I want to have more energy. I am also ALWAYS cold, which is from the low body fat, and sitting is uncomfortable sometimes because my spine sticks out and I have basically lost my butt. I count my calories and before I was only eating about 1000-1100 calories a day. I like knowing how many calories I eat so if you could tell me how many I should be eating, it would help a lot. I work out everyday and am on the state team for cross-country so our workouts are pretty intense. Please help!! I want to feel better!
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A:I am concerned about your current weight, health status, and exercise schedule. The fact that you are bruising easily, have reduced energy, and can visibly see your spine is a red flag that you are seriously underweight. I cannot recommend a calorie level to you without knowing more about your habits. I suggest that you continue to work with your nutritionist, or find another one who you may feel more comfortable with. I also highly recommend that you speak with a counselor, friend or religious advisor about your weight and body image concerns.
Q: Is it true that your body retains water prior to a weight loss? My question is prompted because I didn't show any weight loss this week on weigh-in day and my fingers and toes are swollen after closely monitoring my diet along with exercising (FYI it is not close to my menstrual cycle).
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A: Your body retains water for a number of reasons such as hormonal (which doesn't seem to be the case with you now), a high sodium intake, dehydration, and hot weather. It is very common to not see the scale budge from time to time, despite the fact that you are adhering to your good eating and exercise habits. The fact that your fingers and toes are swollen indicates that you are retaining water. Try upping your water intake and avoiding caffeine and alcohol which are dehydrating. Make sure you are eating lots of vegetables and fruits. It is also possible that you hit a temporary plateau as your body adjusts to its new weight. Don't get discouraged though. Continue to do what you are doing and weight loss will resume.
Q: In my freshman year I was 5' 3'' and 110 pounds and never watched what I ate. Then that summer I grew to be 5' 4.5'' and weighed 103 pounds from extreme dieting, running, and exercising. My mom said I look TOO skinny...but that was the weight I felt most comfortable at. This year I gained all the weight back and have been maintaining 108-110 pounds. I still run and exercise a lot, but I find it's harder for me to restrict the eating. I mean I NEVER have junk food...but I must be doing something wrong. Please help...
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A: Contrary to what many people think, you can continue to grow past the age of eighteen! It makes sense that you would gain weight and this is perfectly normal. Even at your current weight of 108-110 pounds, you are still on the lighter side for your height. Since I don't know how many calories you are eating or burning off through exercise, I can't give you specific guidelines. However, you should be eating around 2200 - 2600 calories (the latter amount if you exercise daily at a pretty intense rate), to maintain 108 pounds. If you are taking in less than 2200 calories, your metabolism is running slower to conserve energy and this is why you aren't losing weight. You should eat the following amounts of food most days of the week:
Visit www.mypyramid.gov for more detailed information on nutrition. This site will also let you create a user profile that you can use to estimate your calorie needs, track your food intake, and obtain sample menus.
Q: Hi! I'm a freshman and I have been reading previous posts and about what should be eaten daily but I don't know how to interpret it. Can you give me an idea of what an oz of grains, meat and protein looks like? Thanks!
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A: I know that this new way of measuring portions is a bit confusing. To help clarify things: An ounce of grain is the equivalent of 1 slice of bread; 3/4 cup dry cereal; 1/2 cup cooked cereal, rice, potatoes, pasta and starchy vegetables; 1 mini bagel (a large bagel = 4 oz.); 1/2 English muffin; 1 medium pancake. An ounce of meat or protein is the equivalent of 1/4 of a small chicken breast; 1/3 of a hamburger patty; 1 hotdog; 1 egg (generally the size of a computer mouse represents 3-4 oz. of meat); 1 tablespoon of peanut or other nut butters; a small handful of peanuts or tree nuts; and 1/4 cup of tofu and legumes. All other food groups are measured in cups, tablespoons and teaspoons. A great website to visit is www.mypyramid.gov, the official website of the New Dietary Guidelines for Americans. Here you will find a wealth of information on what constitutes a portion along with actual pictures of food items. I think this site will help you sort through all of the new recommendations. Good luck!
Q: Hi! I'm 18 years old and will be a college freshman in the Fall. I want to lost about 25 pounds, and was wondering what kind of food to eat and what calorie level I should follow in order to achieve this.
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A: You did not mention your gender, height, current weight, and activity level. So, I can only give you general guidelines. A moderately active, 18 year old female should eat around 2200 calories each day. A moderately 18 year old male should aim for 2800 calories on average each day. If you are moderately active, you are getting at least 30 minutes of structured/unstructured (i.e. walking to class) activity most days of the week. If you are very active (closer to 60 minutes most days of the week), you need to add around 200 extra calories to your daily caloric intake. These calorie levels are adequate to meet your nutrient needs and help you achieve a healthy, ideal weight. The following is the amount of food you should aim for each day in the 2200 - 2400 calorie range:
Fruits and Vegetables: 5 - 6 C total
Grains: 7 - 8 oz. (i.e.. one slice of bread; 3/4 C cereal; 1/2 C brown rice, noodles; 1/2 medium potato)
Meat, Legumes, Seafood, Soy: 6 - 7 oz. total
Dairy or Dairy Replacements (soy or rice milk, cheese, yogurt): 3 C, 3- 1 1/2 oz. servings of cheese
Oils: 6 - 7 teaspoons
Discretionary Calories: 300 - 350 (from snacks, extra servings of foods, beverages)
The following is the amount of food you should aim for each day in the 2800 - 3000 calorie range:
Fruits and Vegetables: 6 - 7 C total
Grains: 10 oz.
Meat, Legumes, Seafood, Soy: 7 oz.
Dairy or Dairy Replacements: 3 C, 3-1 1/2 oz servings of cheese
Oils: 8 - 10 teaspoons
Discretionary Calories: 400 - 500
For more specific information on your calorie needs, including sample menus and other tools, visit www.mypyramid.gov.
Q: Hi. I've been searching for a site like this for some time now. I'm a 20 year old junior at 5'1" and about 103 lbs. I've been stuck in an unhealthy habit of restricting my daily caloric intake to roughly 1000 calories, counting them before I consume any food. Furthermore, I eat them all in one period of the day, usually at night. How many calories should I really be getting to maintain or lose just a couple pounds in my abdomen, which is severely swollen and bloated all the time? I eat almost entirely vegetables and grains, and occasionally soy for protein or lean meat. I'm afraid if I increase my caloric intake, I will gain back a great deal of weight. However, I'm fearful that a loss of my menstrual cycle is highly dangerous. How do I break out of this cycle, even with a busy schedule. I worry that if I eat several times a day I won't be able to control my food intake. Please help!
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A: I am glad you found this site! I get e-mails for many young women who have the same concerns that you do. You are consuming too few calories and it is likely that your metabolic rate has slowed down to conserve energy. You need closer to 2200 calories to maintain your healthy weight of 103, which I know sounds like a lot more! This number is based on your age, gender, height, and a moderate level of physical activity (which I guessed at).
It is very possible that your bloating is not due to abdominal fat, but rather from the high fiber content of your diet. Your habit of eating these calories in one meal can also lead to bloating and other gastrointestinal symptoms. I suggest that you eat several meals a day, if your schedule permits. You may have to take food with you and eat it on the way to classes or when you have a short break during the day. Choose portable foods like yogurt, string cheese, hard cooked eggs, whole grains bread or crackers, dry cereal, trail mix, nuts, and fresh fruit. Because the weather is warm, invest in an insulated lunch sack and throw in a ice pack to keep your food cold.
I suggest that you increase your calorie intake gradually as it may not be as overwhelming, both physically and emotionally. If you find that you are still struggling with your eating habits, you may want to talk with a counselor or other health professional who can offer support and guidance in establishing a healthy relationship with food.
Q: I have been on a low carbohydrate diet and believe that I have lost some weight. However, last night I just could not take it anymore and ate two KitKats, three chocolate mints, and two baklava pastries! I was fine until tonight. Please help me get these urges out of my system. How can I return to a state of ketosis after binging on sweets like that?
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A: It is very difficult to adhere to a low carbohydrate diet. Carbohydrates are your body's preferred source of energy and it is likely that your cravings for sugar ( a simple carbohydrate) are, in part, physiological. As you mentioned, a low carbohydrate diet will get the pounds off, at least initially. This is due to a loss of water and also because low carbohydrate diets tend to be low in calories. Your desire to "return to a state of ketosis" is not a very good idea. Ketones are formed when fats are broken down for energy and this can cause nausea, lethargy, dehydration and irritability.
You should aim for about 50-60 percent of your calories to come from carbohydrates such as breads, cereals, grains, and starchy vegetables. Choose your carbohydrates wisely and select more healthful "whole grains"; complex carbohydrates that have not been highly processed. Some good examples of whole grains include whole wheat breads, cereals and pasta products; legumes; sweet potatoes and other tubers; and nuts and seeds. Eat less refined carbohydrates like white breads, sugary cereals, pastries and other sweets. Besides being low in fiber, these products tend to be very caloric due to their high sugar and often, high fat contents.
You will lose weight by following a plan that contains the right number of calories for your body and activity level. I suggest that you visit www.mypyramid.gov. This web site has a number of tools that can calculate your energy needs, generate menus, and provide a plethora of nutrition information. I hope this helps. Good luck!
Q: I am an 18 year old female, 5'3', about 140 pounds. I was diagnosed with hypothyroidism at a young age and now take medication to correct it, but I still struggle with my weight. I currently work out five days per week, 40 minutes of cardio and another 20 minutes of abdominal work. I am trying to eat healthier, eliminating as much fat and sugar as I can, but I am very picky about food and struggle with eating healthy. I would like to lose some weight, but I am more concerned about lowering my body fat percentage. While I have not had this tested, I can tell that it is considerably higher than it should be. Can you suggest a variety of healthy foods for me to consider and a daily eating plan? What types of foods should I be eating in order to produce a more fit body?
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A: Your weight is a little high for your height, however, some of this weight could be due to your bone frame and muscle mass (having a larger frame and more muscle mass). It is very possible to be "overweight and fit", just as it is possible to be average or underweight and not fit. You mentioned that you have been treated for hypothyroidism for a long time. Is it possible that your medication needs to be adjusted and this is why you have a few extra pounds on? If not, then you need to examine what you are eating and if your workouts are intense enough to help you shed some weight. To get to a healthy weight of 122 pounds, you need to consume around 1900 - 2000 calories each day. This amounts to the following:
Fruits and Vegetables- 4 cups a day
Grains- 6 (1-oz.) servings a day
Meats, Seafood, Eggs, Soy, Legumes and other Proteins- 5-6 oz. a day
Milk, Yogurt, and Cheese- 3 cups a day (cheese is 1 1/2 oz. per serving)
Healthful Monounsaturated Oils like Olive or Canola Oil- 5 teaspoons a day
Discretionary Calories (from Snacks, Beverages, Extra Servings of Food)- 200 a day
You may want to keep a food record for a week or two and record everything that you eat and drink throughout the day. This may reveal eating patterns that set you up to fail at attaining a healthful weight (for example, reaching for a candy bar when the 3:00 pm slump occurs). A food record can also indicate the areas you meet or exceed your nutrient needs, and where you fall short. You can use an online food tracking system such as the one found on www.mypyramid.gov to record your food intake and to get sample menus for a 2000 calorie diet. I also recommend that you talk with a fitness professional who can evaluate your current exercise plan and fine tune it to promote fitness and healthy weight loss.
Q: Hello, I recently started college and have been worried about my personal health. I went to the doctor and asked questions about my stomach and how it always feel so uncomfortable. These questions lead me into asking about pain I am experiencing during intercourse. The doctor's responses to my questions were that I have irritable bowel syndrome which is caused by being stressed and not having a high fiber diet. The doctor suggested that I make a daily list of what I eat for breakfast, lunch and dinner and to make sure it is a high in fiber. However, I was also told that I should either eat whole grain or wheat bread. I am not sure which of those two I was suppose to eat or how that works.
My problem is that I am not sure how to make a daily schedule of high fiber foods for breakfast, lunch and dinner. I also seem to need to eat more than just breakfast, lunch and dinner because my body gets hungry past dinner time. I am not obese at all, but while I live at school my eating habits change to where I feel like eating more than just three meals a day. I also am not sure if the food at my school is healthful to begin with because of the way it looks. I am not sure what to look at on the cards that lists calories,fiber and etc... Where do I start with a high fiber diet? What is considered a high fiber diet? How can I maintain a high fiber diet with my schools menu and food choices?
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A: I can understand why you are confused about the topic/definition of "fiber". A whole grain is a grain that contains the bran, endosperm, and the germ. Whole grains are rich in fiber, protein, B vitamins, and trace minerals. Some examples include:
whole wheat flour
cracked wheat, or bulgur wheat
whole cornmeal
brown rice
whole grain barley
popcorn
rolled oats
Refined grains have had the fibrous bran and the germ removed, and only the endosperm remains. Examples of refined grains include:
enriched flour
wheat flour
pearl barley
degerminated cornmeal
The American Cancer Society recommends that individuals consume 25 - 30 grams of fiber each day. A good source of whole grain contains at least 3 grams of fiber and nutritionist recommend that at least half of one's daily intake of grains should be "whole grain". Don't be mislead by breads or cereals that say contains "wheat" or is "wholesome" because many of these products have had food coloring added to them to appear more healthful than they are. Get into the habit of looking for the fiber content listed on the nutrition identifiers on the serving lines in your cafeterias. Besides whole grains, foods such as fruits, vegetables, legumes, and nuts and seeds are rich in fiber and can contribute greatly to your daily fiber intake. Try to stay away from junk food and choose whole wheat pasta over white pasta, brown rice versus white rice, and more-legume based foods. I suggest that you visit www.mypyramid.gov and www.wheatfoods.org (the Wheat Foods Council) for more information on this topic.
Regarding your diagnosis of irritable bowel syndrome (IBS), adequate fiber, along with good hydration, regular physical activity, and relaxation exercise are all effective in managing this condition. These practices all help promote intestinal motility and regular bowel movements. Sometimes, gynecological issues (such as endometriosis or ovarian cysts) can produce symptoms that mimic IBS, in addition to causing pain with intercourse. If you haven't already had a pelvic examination by your doctor or a gynecologist, you may want to consider doing so since you are sexually active, and also to rule out any gynecological causes of the pain. I hope this helps you!
Q: Hi, my son is 19 years old and a freshman. He has been exp
