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:ello. 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:My 18 year old daughter was recently diagnosed with sulfite and egg white intolerance or sensitivity. We are trying to be educated on foods that are acceptable but it seems like sulfites are in about everything!! If it isn't on the label, does that mean it is ok? Obviously, there are sulfites in a lot of prepared foods from the lists we were given but these aren't on the labels. Help!
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A:I can understand how frustrated you must be. It is not always apparent if a food contains sulfites. As you may know, according to the Food and Drug Administration, one out of every 100 people are sulfite-sensitive. Approximately five percent of asthmatics are also sensitive to this substance. The FDA requires that food manufacturers label their products as containing sulfites if they contain at least 10 parts per million (ppm). However, there may be individuals who have reactions to sulfites in food in quantities less than 10 ppm. In addition, a sulfite sensitivity can occur anytime in one's life and it is unclear what factors trigger its onset.
Individuals with more severe asthma tend to have stronger reactions to sulfites which can include headaches, diarrhea, nasal congestion, difficulty in breathing, and increased heart rate. It is important for asthmatics to carry inhalers. Individuals allergic or sensitive to sulfites should also carry Epi-Pens (containing epinephrine) and antihistamines. These medications can stabilize a reaction until the individual gets medical treatment.
Obvious sources of sulfites include wine, bottled lemon and lime juices, and sulfur-dried fruits. Words like "sulfur dioxide", "sodium bisulfite" "sodium sulfite", "potassium bisulfite", "sodium metabisulfite", and "potassium metabisulfite" indicate the presence of sulfites in a particular food product. Since so many foods contain sulfites, a person who is sulfite sensitive must not assume that unmarked foods are safe to eat. Keep the following tips in mind when purchasing food or dining out:
Check the labels on dried fruits carefully. Buy only those that are naturally sun-dried.
Avoid most processed foods including canned soups and vegetables, soup mixes, and baked goods.
When dining out, avoid salad bars and order baked potatoes or potatos that have been peeled.
Ask to see labels of bulk foods since they may contain sulfites.
If possible, eat organic fruits and vegetables.
Before buying any beer or wine, check with the manufacturer. These beverages may contain sulfites even though it is not listed on their labels.
Visit the following web sites for additional information on sulfite sensitivity and allergy:
Q:Hi! I am a little concerned about my weight. I run cross country so I am
training at about 40-50 miles of running every week, plus weight training
and other leisurely forms of exercise (walking my dog, gardening, brief
walks on beach etc..) Last summer I weighed about 120 pounds and was happy
and healthy. Currently I weigh around 110-115 pounds and I am between 5'5"-5'6".
(I have a small frame). I haven't really done much to my diet except eliminate mindless snacking. I try to eat only when I am hungry and like to eat certain foods around my
runs. Here is a typical menu of what I am eating:
Pre-run meal (if running 10+ miles early in morning... usually Sundays):
1/2 piece of fruit, slice of whole wheat bread with peanut butter
Breakfast:
non-fat yogurt with high protein or high fiber cereal, or 1 small organic
bran muffin (100 calories- packed with vitamins and minerals), 2
hardboiled egg whites with salsa, piece of fruit, coffee
Lunch:
large spinach salad with mushrooms, tomatos, onions, and either a
hardboiled egg white, veggie burger, or chopped chicken breast with low-
fat vingrette.
Snack:
piece of fruit, almonds, string cheese, wheat crackers with cheese etc.
Dinner:
either a large salad with a source of protein, or source of protein
(chicken, fish, lean beef cuts) with 2-3 sides of a veggie (corn, beans,
tomatos, squash, beets).
Dessert:
chocolate milk, small cookie, dried/fresh fruit
I am wondering if I am getting enough nutrients and calories. I never let
myself get really hungry and stop eating when I am feeling full. I also
drink plenty of water throughout the day. Am I eating healthy? I am
wondering about my somewhat drastic weight loss. During school I weighed
about 122-125 due to snacking after dinner on cereal and eating ice cream
or big desserts 3-4 times a week, plus some weekend drinking. I've
eliminated my school habits and expected to return to my normal weight
before my freshman year (117-120 pounds). I get concerned when I get on
the scale and it says 110 or 113, but I mainly place the blame on
dehydration and settle with a glass of water. Can you please evaluate my
eating habits and lend me some guidance?
Thank you
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A:I analyzed your typical menu for the day and it consists of approximately 1500 calories. Since you did not provide serving sizes, I used typical portions such as three-four ounces of protein, one-half cup servings of vegetables, small pieces of fruit, etc.
Based on your height, gender, activity level and other variables, the estimated number of calories you need to support your weight is 2600, so you are only getting about 56% of the energy you need. This can explain your weight loss. Have you recently started to train cross country? If not, probably the elimination of the "mindless munching" and other dietary changes is responsible for your weight loss. Some of your weight loss may be from dehydration and it is possible to lose several pounds of water after intense exercise. I suggest that you weight yourself once a week, preferably in the morning before you exercise as this will be a more reliable number.
Your diet is generally well-balanced and you are getting a good ratio of cabohydrates (62%), protein (21%) and fat (17%). You may want to increase your consumption of healthful fats such as eating more nuts,using olive or canola oils on your salad, and eating avocado.
Much of your carbohydrate is in the form of fuits and vegetables (all good for you), but try to include several servings of 100% whole wheat breads, grains like brown rice or barley, sweet potatoes, and legumes. These complex carbohydrates will provide additional calories to support your energy needs, while preserving lean muscle mass. When the body is not getting enough calories, it begins to break down muscle tissue to supply the needed energy. This can cause further weight loss and compromise your health. One question I have not asked is whether you are still menstruating. If you are not, it may be due to insufficient calories; insufficient protein and fat (which is on the low side); and over-training. I would suggest seeing your health care practitioner if you are experiencing amenorrhea (loss of menses).
I hope I have answered your questions. Good luck!
Q:This service would have been helpful in my Sodexo days! My soon to be foster daughter has Prader-Willi Syndrome. There are so many recommendations that seem to contradict each other in respect to dietary requirements, such as oily fish for the "omega-3 fat" benefits. But, then there is the calorie content of the diet to consider.
My daughter is 4' 9" tall; 128 lbs; quite active; and on the go all day. Can you please give me a clue regarding a good calorie intake, for both weight maintenance and weight reduction? A suggested menu would be fantastic! Any help would be greatly appreciated.
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A:As you probably know, individuals with Prader-Willi Syndrome (PWS) have insatiable appetites and the inability to recognize hunger and fullness. This is the result of an abnormality in the part of the brain called the hypothalamus, which controls satiety. Individuals with PWS never feel full and have a continuous urge to eat. They will often take food from other people's plates, raid the cupboards or refrigerator, and sometime resort to eating inedible items. Therefore, it is imperative for the parent or caretaker of these children to provide careful supervison and restricted access to food.
This is not an easy task and often requires the cooperation and support of other people, including teachers, friends, and extended family. Children with PWS tend to be stubborn, rigid and prone to temper tantrums and this makes enforcing rules regarding eating difficult and frustrating for the child and parent. However, severe obesity and its associated medical risks can be avoided if the child follows a well-balanced, low calorie diet and engages in regular physical activity (it sounds as though your daughter is pretty active which is great).
I suggest that you meet with a registered dietitian or other health care provider to get a meal plan that you and your daughter can live with. It is really important to involve your child in food decisions and to educate her on healthful eating for life. The following tips may be helpful:
Restrict access to all sources of food including cupboards, the pantry, and the refrigerator. This may require putting locks on these storage areas.
Include your child in the food selection process and even in meal preparation. This will educate your child about healthful cooking and give her back some control over her eating.
Use smaller plates and cups and practice portion control. Smaller portions of food will appear larger on smaller plates.
Be sure to include low-calorie foods at each meal such as baby carrots and other raw or cooked vegetables.
Be consistent with meal times. Children need structure and routine and any deviation that has not been discussed beforehand can be overwhelming.
Praise your child often for good behavior, however, do not use food as a reward.
Engage your child in physical activity and make it a family affair. Children with PWS have reduced muscle tone which can contribute to inactivity and obesity. Regular physical activity will strengthen the muscles and improve metabolism.
I hope this information has helped you. A good web site for you to check out if you haven't already done so is www.pwsa.co.uk. It was established more than 20 years ago by parents of children with this syndrome. There is a lot of useful information including support groups and the latest research about PWS.
Q: I am crazy, mixed up and confused! What started out as a "search" to find a healthful way of eating ended up in my being very discouraged about all the differing opinions with regard to the subject of "foods that will promote health". The one that I'm stuck with (which I really would rather NOT be) is "food combining". If there's any truth to that, it sounds dangerous not to follow it. Yet, it's very difficult to adhere to those principles (especially being Italian) and not combining starches and proteins is not very appealing.
Not only that, it seems to be in direct opposition to those who believe starches should be buffered with proteins to avoid the "impact" of too much sugar from the starches you eat. Anyway, please tell me, is there any recent scientific data promoting "food combining" for health and is it true that if you don't adhere to the principle of eating starches and proteins separately, you'll not properly digest your food or it won't be assimilated properly?
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A:After doing a quick review of recent articles on food combining, there appears to be no scientific basis backing it up. Generally speaking, food combining offers no advantage over eating meals with mixtures of proteins, carbohydrates and fats. Throughout the course of the day, the body will utilize the nutrients it needs for energy, hormone production, fluid and electrolyte balance, and a host of other vital functions. There is no health benefit in eating fruits as a snack vs. as part of a meal, or in avoiding consuming baked chicken with brown rice.
As you noted below, there is actually an advantage to eating small quantities of protein foods with carbohydrates. The protein does blunt the effect that the carbohydrate has on blood sugar, causing a more steady rise in blood glucose levels. Foods rich in fiber like whole grains and dried beans have a similar effect on blood sugar, causing it to be more stable, which helps to stave off hunger.
Many of us consume far too much food at our meals which can lead to gastric distress and weight gain. An ideal pattern of eating is to eat every 3 hours or so. This basically amouts to a morning meal, mid-morning snack, afternoon meal, and an afternoon snack followed by dinner. It is probably wise not to eat anything after 8:00 pm, as doing so may prevent you from getting a good night's rest. If it is necessary to eat in the evening, a piece of fruit, or a low-fat yogurt would be fine.
I hope I have addressed your concerns. I suggest that you visit www.mypyramid.gov for the latest advice on healthful eating. There are a number of tools that you can use to calculate how many calories you should aim for each day, as well as sample menus and other interesting stuff. Good luck!
Q:Can all your college food services provide gluten-free meals to a student with celiac disease? If not all, what colleges can?
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A:Many Sodexo-affiliated colleges and universities can provide gluten-free meals. The best thing to do is to contact the food service department, or food and housing department directly to inquire whether your dietary needs can be met. I am based at Northwestern University and we do provide students with gluten-free meals, as well as, a variety of other specialized diets.
Q:I have recently been diagnosed with Celiac disease. I am also getting back into cycling. As an athlete, I require lots of carbohydrates, fiber, and protein that I use to get from pasta, breads, cereals, etc. Since these foods are now off my list, can you tell me good sources to replace these foods with?
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A:As you know, you need to avoid gluten which is found in many grains that are an important part of your diet. In addition, gluten is also hidden in many sauces and condiments, prepared foods, and seasonings. It is important that you become as educated about food sources of gluten as you can and be diligent about reading labels (which may not always indicate the presence of gluten), and asking questions when dining out. The following is a short list that indicates the presence of gluten: barley, bran, rye, matzo, cous cous, soy and teriyaki sauces, beer, coloring, flavorings, hydrolyzed plant and vegetable proteins, mono and di-glycerides, and texturized vegetable protein.
As far as grains go, you can safely eat rice, corn, amaranth, quinoa, millet, and flax. It is debatable whether oats should be included in the Celiac diet. Oats are sometimes processed in plants that manufacture wheat-containing products and therefore, there is the potential for cross-contamination. So, you need to read labels or even question the manufacturer to inquire whether the oat product has been in contact with wheat-containing foods.
There are a variety of gluten-free breads, cereals, condiments, pastas, and prepared foods that you can find, typically in specialty stores. However, it is becoming more common for main-stream grocers to carry some of these items. The following are some resources for purchasing food and learning about Celiac disease and gluten-free diets:
Q:I am lactose intolerant and I have recently started taking a multivitamin. I realized that it only had a small amount of calcium. What can I take to make up for the lack of calcium and protein in my diet? Also, I heard that it's wise to cleanse your body, especially the colon (colon cancer runs in my family). How do you do this in a healthy manner?
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A:There are varying degrees of lactose intolerance and some individuals are able to tolerate small amounts. Yogurt is agreeable to many people who have lactose intolerance since much of the lactose has already been "digested". In addition, there is good bacteria in yogurt that is beneficial for your colon.
You can get calcium from non-dairy sources such as calcium-enriched soy, rice, or almond dairy substitutes (like cheese, yogurt, milk, ice cream, etc.) Calcium-enriched tofu, green leafy vegetables, almonds, legumes, and canned salmon are also rich in this mineral. You may want to consider taking a calcium supplement that contains vitamin D. A supplement contains more calcium than a multivitamin and the vitamin D will help your body absorb this nutrient.
I am aware that individuals use various "colon cleansing products". Generally, these product (which are typically over the counter) contain fiber, certain herbs that stimulate the GI tract, and probiotics, also known as "friendly bacteria". I suggest that you speak with your medical provider before you consider using any of these products. You may also want to discuss your potential risk of developing colon cancer, especially if a first degree relative (parent or sibling) has had it. Colon cancer is often a slow-growing cancer and is highly treatable if caught in its early stages. Certainly, a well-balanced diet that is rich in fruits, vegetables and whole grains, in addition to regular exercise, can potentially lower your risk for this disease.
I hope this information is of help to you.
Q:I was recently diagnosed with high blood pressure (150/90). My
doctor recommended I start exercising daily, and watch my sodium before my
next visit in six weeks. I normally skip breakfast and lunch and have a good
dinner. How can I can be taking in too much sodium when I eat so little?
Any advice? Thank you.
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A:High blood pressure is not generally caused by a high intake of sodium, however, excessive sodium can aggravate pre-existing hypertension. Some individuals are "sodium sensitive" and cutting back on sodium may help to lower blood pressure. In any case, it is wise to limit your sodium to no more than 2400 milligrams a day.
There are many factors which can contribute to hypertension including being overweight, a sedentary lifestyle, smoking, heavy drinking, heart disease, diabetes, and kidney disease. It is great that you are exercising since this can lower blood pressure, reduce stress, and help you to reach a more healthy weight, if you are overweight.
I suggest that you eat at least three times a day; in the morning, midafternoon, and early evening. It is likely that because you are literally fasting until dinner, you may be overeating in the evening. This may mean extra calories and sodium. Have you seen the revised Food Pyramid yet? If not, please visit www.mypyramid.gov. Here, you can customize a meal plan that is right for you based on your age, weight, height and activity level. The new pyramid emphasizes a diet rich in fruits, vegetables and whole grains, and moderate in lean proteins and healthy fats. This approach is similar to the DASH diet (Dietary Approaches to Stop Hypertension) which also encourages a diet based on fruits and vegetables, which are rich in potassium and magnesium, two minerals which can lower blood pressure. Also, consider including low fat dairy products in your diet as dairy contains calcium which also may help reduce hypertension.
I hope I have answered your questions. Good luck!
Q:Hi! Every morning I juice the following:
1/2 red onion
4 parsley spigs
4 kale spigs
2 celery stalks
1 med-size russet potato
2 carrots
1/2 beet root
1/2 cucumber
4 chicory or dandelion
4 rappini spigs
1 lemon
1 apple
1/2 inch ginger
1/4 canteloupe
2 inches pineapple
Could you tell me if I'm getting fiber in the juice? If not, do you have any suggestions? Thanks!
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A:I analyzed your vegetable and juice drink, and it certainly is a nutrient powerhouse. Medical experts recommend that we consume 25-30 grams of fiber daily. This beverage, in addition to other foods you eat throughout your day, should more than adequately cover your fiber needs. The following lists this beverage's fiber content, as well as, other key nutrients:
If you find this drink tasty, keep on drinking...I hope this eases your concerns!!
Q:I would like to lose 15 pounds. Do you think the Slim Fast diet will work? Is it healthy? Are there any other diets I could try that are healthy?
Here's what typically eat each day:
64 oz of water
Breakfast: Slim Fast
Snack: Grapes
Walk for 45 minutes
Lunch: Slim Fast
Snack: Banana
Dinner : Meat (usually chicken) and a green vegetable
A:You did not mention how much your currently weigh, your height, and your level of physical activity as these factors all determine how many calories you need to eat to reach a healthy weight for you. I am not a big believer in commercial diet plans as they are typically restrictive, which can backfire and cause you to return to previously unhealthful eating practices.
The calories you are currently consuming based on your typical menu below, are about 800. This is significantly less than the 1600-2200 you probably need to support your energy needs, obtain the nutrients your body needs for optimal health, and help you to reach your ideal body weight. I suggest that you visit www.mypyramid.gov , which is the newly revised Food Pyramid. This is a great web site that contains a wealth of information on how to build a healthful diet that fits your needs. Sample menus are also provided.
I hope this information is of help to you.
Q:Hi! I'm a 19 year old male about 5'7 and 253 pounds. I just went to get my physical done and my doctor said that I'm overweight, but I knew this already. I tried very hard to lose weight when I was about 16 or 17. I worked out everyday doing aerobics every other day and weights the remaining days. After that I was sure I was going to lose weight but I didn't. I gained 20 pounds. I was told that it was muscle weight gain so I didn't mind that. But at the beginning of the year, I improved my eating habits and just stuck to the cardio exercise and I still gained weight. Do you have any idea why that is? Thanks
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A:I can understand how frustrated you were to see weight gain after incorporating aerobic exercise and weight training into your life. You are getting health benefits from the changes in your lifestyle, even if you have not seen any change on the scale. So don't get too discouraged and give up! It is possible that you gained muscle mass when you were lifting weights and this could have accounted for some of your weight gain. However, after some time, the increase in muscle mass should have resulted in an increase in metabolism, which would lead to weight loss. It is possible that the amount of energy you expended through exercise did not offset the number of calories you were eating at the time.
You mentioned that you changed your eating habits and dropped the weight training, but are still doing cardio. This is a good thing that will result in increased stamina and overall good health. I still wonder if you are eating too many calories because in order to lose a pound you need to eliminate around 500 calories per day; through diet, exercise, or a combination of both. I think a reasonable long-term weight goal for you is around 170 pounds. But, even if you lost 10% of your current weight, you would reap enormous health benefits. I determined that if you remain moderately active (exercise 30 minutes most days of the week), you should be eating around 2800-3000 calories per day to reach this weight goal. This amounts to the following number of foods to include every day in your diet:
Grains- 10 servings per day
Fruits- 2 1/2 cups per day
Vegetables- 3 1/2 - 4 cups per day
Meat and Vegetable Proteins- 7 ounces per day
Dairy Foods- 3 cups per day
Monounsaturated Oils- 8-10 teaspoons per day
To get a better understanding of what a portion consists of, I suggest that you visit the new food pyramid at www.mypyramid.gov. This is a very comprehensive web site that explains the new Dietary Guidelines For Americans, which has placed an emphasis on the importance of fruits, vegetables and whole grains in the diet. There are many useful tools on this site that can allow you to record what you eat on a given day, and track your progress.
I hope this information is of help to you. Good luck!
Q:I have heard that gatorade is not good for kids or adults is this true? Does it cause you to retain water?
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A:After extreme exercise, it is important to replenish sodium that is lost through sweat. It is also necessary to replace carbohydrate which replenishes energy to the muscles and maintains proper blood sugar levels. Sport drinks like Gatorade are beneficial primarily for endurance athletes who exercise for more than four hours at a time. Gatorade contains both sodium, which is primarily used to enhance the taste of the beverage, and carbohydrate and is a convenient and quick way to boost these nutrients in the endurance athlete.
Gatorade is not a great source of sodium and there are other beverages and foods which supply more. Generally speaking, the amount of salt in one's meal before exercise is more than adequate and a sodium replacer is not necessary. In addition, beverages such as 100 percent fruit juices, and foods like yogurt or oranges provide much more carbohydrate than sport drinks.
So to answer your question, sport drinks are useful for endurance athletes, but not necessary for moderately active children or adults. They do not contain much sodium, so individuals who are sensitive to salt could probably tolerate them without any adverse effects. Because they are relatively low in carbohydrate (they are quite dilute), they could be safely consumed by individuals with diabetes or hypoglycemia in moderation. However, these products are costly, and you could achieve the same effects by diluting fruit juice or eating a piece of fresh frui, and getting a moderate amount of salt in your diet.
Q:Hello. I have Celiac disease and I will be attending college in the Fall. I was wondering if you had any suggestions on how I should go about eating at school?
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A:More food service operations in college and university settings are becoming familiar with preparing gluten-free meals for students with Celiac disease. Because gluten is often a hidden ingredient in many foods, it is not wise to eat off of the servings lines or salad bars in the college cafeterias. In addition to running the risk of ingesting gluten in say, a seemingly safe piece of baked chicken, there is always the issue of cross-contamination from other foods.
Here at Northwestern University, we prepare gluten-free meals on a made-to-order basis for students who have intolerance to this wheat protein fraction. I suggest that you contact the Director of Food Service at the college you will be attending, as soon as possible. Tell him or her what your dietary restrictions are so they can be prepared well in advance to accommodate your dietary needs before you arrive on campus. There are a number of food companies, as you may already know, that carry gluten-free food staples such as cereals, breads, pasta products, baked goods and condiments.
It may also be helpful to provide any beloved gluten-free recipes from home that can be made for you at school, as well as, a list of sample meals that you like to eat. In addition, I recommend that you meet with key food service staff at the dining hall you will be eating in so that they can get to know you. These individuals will help make your dining experience safe, and enjoyable.
Q:I am 12 years old, 5'3", and I weigh around 110-115 pounds. I want to weigh around 100-105 pounds. Pease tell me a healthy diet that I can make. Please write back soon.
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A:Why do you want to lose weight? Your weight at 110-115 pounds is perfect for your height! You are entering puberty now, and it is natural for your weight to increase slightly as your body grows and matures. This increase in weight is partly influenced by hormones and is necessary for menstruation.
Have you visited the new food pyramid at www.mypyramid.gov? This is a great website that will help you determine a healthful calorie range for you based on age, height, gender and activity level. You can get a week of sample menus based on your caloric needs. Some of the strongests messages of the new pyramid are to encourage individuals to eat lot of fruits and vegetables and more whole grain foods, while limiting processed foods high in sodium, saturated fats, and sugars. Another focus of the pyramid is the importance of daily physical activity. So, you may want to take a look at how active you are as physical fitness is just as important as proper nutrition in promoting good health.
Q:Hi Rebecca. I decided to start losing weight about a year ago this summer,
at that time I was around 200 pounds, and had a 34" waist. As I type this,
I am around 155 pounds and a 31" waist. I lost all of the weight by eating
healthier and running six days a week, about two to four miles a day. I am very
pleased about the results of my venture but I have encountered a problem.
Recently, I had my body fat percentaged checked and it was abnormally high, around
30%. It is important to note that I really don't work out much (other than
running) so my first thought was that might be the problem. That said, I
have two questions; will working out (lifting weights etc.) decrease my body
fat%? Secondly, after running this much why is it so high? Also, what type of
priority is placed on body fat percentage. In other words, how important of an
indicator is it?
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A:Congratulations on reaching a healthy weight! It sounds like you have adopted good health practices that will enable you to maintain your ideal weight. Your body fat percentage is high, especially in lieu of your weight and the fact that you are so physically active. High body fat can increase your risk for heart disease, diabetes, and other chronic health conditions.
How was your body fat measured- through calipers, bioelectrical impedance, or underwater weighing? I am wondering if an error could have occurred on the part of the person taking the measurement. It is also possible that, in the case of a hand held body fat analyzer, you were not standing correctly or gripping the electrodes properly. This can cause a false reading. There are also other conditions which can cause your body fat percentage to vary including having a fever, having any swelling, being over or under hydrated, and if it was measured immediately following a meal. In any case, you may want to have your body fat reanalyzed several times at a consistent time- preferably two hours after a meal, and in the absence of any illness. In addition, avoid having it measured immediately after a vigorous workout.
I hope this information may ease your worries. If your body fat remains high, you may want to meet with a dietitian in your area to review your diet. You may also want to include strength training to your fitness program in order to increase your muscle mass and give you a healthier muscle to fat ratio.
Q:I want to become a vegetarian but my diet is very poor. I eat mostly pasta, fruit, nuts, and a lot of dairy products. I hardly eat any vegetables. Is there any way I can get enough protein with my diet, and without eating vegetables?
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A:You are not alone in you aversion to vegetables! They are often an acquired taste, particularly strong flavored vegetables like cabbage and broccoli. Vegetables, with the exception of dried beans and peas, are not particularly high in protein. They do provide vitamins and minerals, along with anti-oxidants which are good for your health. However, you can also get many of these nutrients from fruit. The new Dietary Guidelines for Americans recommend that we eat 2 to 2-1/2 cups of vegetables each day. I suggest that you try to eat fresh fruit and dried fruit whenever possible and include as much variety as you can in your diet.
You may want to try topping vegetables with low fat cheese and a sprinkling of bread crumbs which would add some protein to your diet and make vegetables more palatable. You might also consider having a cup of vegetable soup or a mixed green salad with your meals, or even topping your sandwiches with lettuce, tomato, and bell pepper slices. These tactics often work because it doesn't seem like you are eating a plate of bland vegetables!
It is important to get a variety of protein in your diet as a vegetarian, and nuts and dairy products provide a good amount. Other sources of protein you may want to experiment with are legumes, and soy products like tofu or seitan. Whether you are a vegetarian or not, it is also recommended that at least half of the grains in your diet are "whole grains" such as 100% whole wheat bread, brown rice, and whole wheat pasta.
I hope I have given you some useful tips. Good luck!
Q:Hi! I'm a 5 ft 6 " female, and weigh about 140 lbs. According to my BMI, my weight is desirable, but girls my age are usually 120-130 lbs. I eat moderately, am pretty active, and don't usually eat a lot of sugary food. The problem is that my body size is 38-25-38. If I do even a half hour a day of exercising, like walking or running, to reduce my upper and lower section, it starts to effect my monthly cycle. In addition, sometimes my heart beat rate increases if I eat something that's fried. Is that normal? What should I do to reduce my upper and lower sections without affecting my health?
Thank you.
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A:It appears that you are at healthy weight and BMI for your height and age. Your eating habits sound good and I don't understand why the concern about your measurements. Most individuals would consider your measurements to be "ideal". I know it is easy to compare yourself to other young women your age, but we are all unique with respect to body type.
It doesn't sound as though your exercise habits of 30 minutes each day is excessive, so I am not sure why it would affect your menstrual cycle. Could it be possible that you are exercising more vigorously or for longer periods of time? Also, don't forget to consider other activity like walking that you may do throughout the day, since this is exercise too. Sometimes, you can experience menstrual irregularities when you are exercising excessively, or are not getting enough protein or fat in your diet. So you may want to examine your eating habits, as well.
It is not possible to "spot reduce". In other words, when you lose weight, the weight loss comes from all areas of your body. Sometimes, you may notice it more in your upper body, as lower body fat is more stubborn. I suggest that you work with a personal trainer who could give you tips on how to strengthen and tone your upper and lower body, which can make you look more fit. As for the increase in heart rate after eating something fried, I suggest that you refrain from eating fried foods (especially if you tend to eat them frequently). You are at an age when you should have had at least a baseline physical, so you may want to contact your physician to arrange for this.
I hope this information is of help to you!
Q:I am a 19 yr old college student, 5'4" and weigh 103 lbs. About nine months ago I began a lifestyle free of dairy and meat and have begun taking supplements for calcium, vitamin D, and a multivitamin. I workout extensively seven days a week doing a minimum of 75 minutes of cardio, usually on the elliptical. Is it possible not to see results from over-exercising? I workout and keep a natural, balanced diet, but don't see any loss in weight. What is that about? Breakfast consists of fruit; lunch is veggies, seeds, cereal, or sometimes a veggie sandwich; and dinner is most always veggies, tea, salad and a lot of water. I find myself turning to bran/fiber cereals to eat and fill me up but they seem to make me bloated and gassy. Is it just the fiber I consume that makes me bloated, giving me a bit of a belly? Or is it my adotped lifestyle? I need someone's perspective!!
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A:Why do you want to lose weight? At 5'4" and 103 lbs. you are underweight, even if you have a small frame. The minimum weight you should be at is around 108-110 lbs. I am concerned about your exercise and eating habits. A minimum of 75 minutes of cardio every day, in addition to other physical activity like walking around campus, appears a bit excessive. The diet that you described below is very low in calories carbohydrate, protein, and fat. Although you are taking supplements, they are not going to be effective if your energy needs are not being met. More than likely, your metabolism is in "starvation mode", meaning it has slowed down to conserve energy for basic bodily needs. You are probably breaking down your muscles for fuel rather than increasing them. The following is the minimum amounts of foods you should aim for each day:
Grains, cereals, starchy vegetables: 8-9 servings
Meat replacements such as soy products, seitan, tempeh, nuts & seeds: 6 ounces
Fruits and vegetables: 7 servings
Dairy alternatives such as soy or rice milk, yogurt, cheese, etc: 2-3 servings
Healthful fats such as olive oil, canola oil, nuts: 3 servings
It is possible that the high fiber cereals, along with fruits and vegetables can be contributing to the bloating. It can also be related to your inadequate food intake. I suggest that you consult with a medical doctor on campus for a thorough check-up. You may want to inquire if there is a dietitian on campus who could work with you on an individual basis (or even if there is one in the community). If not, you can probably speak with a nurse at the student health center to get some guidance on diet.
I hope this information is of help to you.
Q:This quarter, my friend and I have started a weight loss plan. My personal goal is to lose 30lbs (by the way, I'm 5'4'' and weigh 150lbs). We work out 5-6 days a week for about 1-2 hrs. The workout includes 20-40 minutes on an elliptical machine, 20-30 minutes on a bicycle, 10-20 minutes on the treadmill (from a brisk walk to light jog), and about 10-15 minutes of weight training. We are doing the exercising right, but we just have slight troubles with our diet. Now I have physically made a diet that consists of one serving of milk, grain, fruit, and veggies for breakfast, lunch, and dinner, while drinking water all throughout the day. My question is if 30 lbs in 10 weeks is too much? And also if our new "weight loss plan" seems okay.
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A:It is great that you are becoming physically active and making changes in your diet to keep healthy. I do think that a weight loss goal of 30 pounds in ten weeks is a bit unrealistic and I am concerned that you would be setting yourself up to fail. In addition, this rate of weight loss could put strain on your body and is not healthy. As you know, the initial weight loss you experience can be significant when you begin an exercise program and change your eating habits. It is not unusual to lose 2-5 lbs the first week. But, this is largely the result of water loss. After the first week or two, your weight loss will slow down. Basically, you want to eat enough calories to support your energy and nutrient needs and at the same time, allow for a 1-2 pound weight loss per week.
The diet you described below appears to be inadequate in calories, carbohydrate, and protein. When you are not getting enough calories, your metabolic rate will slow down and this can hamper weight loss. I suggest doubling the servings of whole grains you are eating at each meal, and even including a serving or two in between meals for snacks (i.e. whole grain crackers or cereal). Add lean meat or other proteins ( i.e. legumes, nuts, soy products, low-fat dairy) to each meal. For example, you may want to add a scrambled egg or a container of low-fat yogurt to breakfast. For lunch, try a turkey sandwich or tofu stir fry, and at dinner, include a three-four ounce portion of grilled chicken or fish, along with your grains, fruits, and vegetables.
Overall, I think you are both on the right track. Your exercise program appears well-rounded, although I would suggest adding some stretching and flexibility exercises to your routine, as this will keep you limber and prevent muscle strain. Good luck!
Q:I recently purchased a popular dietary supplement called Lipovarin and I am an 18 year old female and I weigh 180 pounds. Have you heard good things about the Lipovarin? From what I have been reading it sounds good and not too unhealthy. Can you give me an idea about how I should be eating if I have a goal of 30 pounds to lose in the next month or so? Also give me an idea about the exercise plan. Thank you very much!
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A:I have read a little about this supplement and understand that it is ephedra-free, which is a good thing. It contains at least 15 ingredients including a patented ingredient called "7-Keto" which is supposed to cause three times more weight loss than just diet and/or exercise alone. I have read mixed reviews on this supplement. Some individuals taking it reported some weight loss while others reported no effect at all. It is recommended that you eat moderately and engage in regular exercise while taking Lipovarin. More than likely, the individuals who lost weight did so because of the change in their eating habits and activity levels.
There have been no clinical studies involving Lipovarin, and evidence supporting it's effectiveness has been anecdotal. I do not encourage the use of over- the- counter weight loss supplements. Until Lipovarin is proven to be effective in well-designed clinical trials, I would discourage you from using it. The most effective weight loss method remains being physically active on a daily basis, and eating a diet rich in fruits, vegetables, whole grains, and lean proteins. You may want to consider walking every day for 30 minutes. This can be done anywhere and doesn't require any special equipment other than good walking shoes. You may also want to contact your local gym or health club and inquire about the availability of a personal trainer who could do a fitness assessment and recommend appropriate exercises for your needs.
It is also important to set realistic goals that are manageable. Your weight loss goal of 30 pounds in the course of one month is pretty lofty and I have concerns that you may be setting yourself up to fail. Aim for a goal of four to six pounds a month. Remember that it took at least this long for you to put your extra weight on. I hope this information is of help to you. Good luck!
Q:I've always been leary of creatine, but I've been researching it recently and even those alleging of its negative side effects have only experienced small symptoms such as slight dehydration (easily remedied), and the exacerbation of existing kidney problems (of which I have none, to my knowledge).
While no long-term studies have been done, plenty of short-term studies confirm its benefits without health risks, and anecdotal evidence of those who have been using it since the '80s seems to indicate that there's little risk. In fact, the only consistent and appreciable danger I've read about is using cheap brands that may contain contaminents (again, easily remedied). Would it be a bad idea to use it as a supplement for a brief period?
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A:It sounds like you have done some research on this supplement which is a good idea since many individuals don't do this before taking a product. The information you have gathered about creatine is true, however, I would suggest that you speak with your health care provider before you consider taking it. There have been some reported side effects in collegiate athletes who have supplemented with creatine, including diarrhea, muscle cramping, and dehydration. These side effects occurred more frequently in individuals who exceeded the manufacturer's recommended dose of 2-5 grams per day. It is important to stay well-hydrated while taking this product to prevent dehydration.
At this time, it appears that creatine might increase muscular strength and power in athletes during short bouts of exercise, lasting 2-30 seconds (such as sprinters and soccer players). It is recommended that creatine not be taken by endurance athletes or athletes in weight-controlled sports (such as weight lifters) as the weight gain associated with its use may impair performance.
I am not a believer in ergogenic aids due to the potential for their abuse. Before you decide whether to take creatine, I suggest that you get a thorough physical exam to rule out any underlying kidney or liver problems. Then, if you do decide to take creatine, do not exceed the recommended dosage.
I hope this information is of help to you!
Q:I occasionally have suffered the following symptoms:
First, I get a noisy, rumbling in the left area of my stomach just under the waistline, then I have awful stomach cramps. Sometimes I almost doubled up (like period pains before my hysterectomy). Then a few minutes later I HAVE TO be on the toilet otherwise the diarrhea is uncontrollable. This can take about 20 minutes until my stomach eases.This has happened in this country, in France and in Germany, and on all occasions I was assured that the food I was served contained no foods for which I have a known intolerance or allergy of such as onions.
I am now suffering the same symptoms after eating chocolate and any form of cheese except Swiss.
This is causing some embarrassment at home, works and on holiday. I wonder if you can shed any light on this problem for me. I have suffered from migraines for a number of years that are related to lack of sleep and stress. I now seem to suffer abdominal pain after eating.
Many thanks.
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A:It is possible that you have food allergies or intolerances and you might want to keep a food log and document any symptoms you have after eating certain foods or meals. It is also possible that you have a sensitive bowel, which can result in the diarrhea and cramping. I suggest that you consult with your physician to get a thorough check up. In addition, you might want to contact a gastroenterologist, which is a medical doctor that specializes in diseases of the gastrointestinal tract.
Q:All right, so I want to lose weight as I am 5'6" and 162 pounds. I have been working out diligently and religiously since I got back from J-term (six days a week, 60 minutes a day cardio, lifting light weights two days a week), and have pretty strictly curbed my eating (three square meals containing lots of big salads with healthy vinaigrette dressings, fresh fruits, oatmeal, lean protein, sandwiches on whole wheat, etc...all the good stuff with half a piece of dessert a day). However, I am still not seeing results. Why not? It's been about six weeks since I've really begun this quest and still I've only lost 9 pounds. I haven't lost any weight for about the last two weeks. What else can I do?
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A:I think that you are doing really great! A weight loss of nine pounds in six weeks is the 1-2 pounds that is recommended. It sounds like you hit a temporary plateau- this happens and is perfectly normal. Your weight loss will resume and I would suggest that you continue to eat (and exercise) the way that your are as it sounds balanced and healthy. Remember...it took a while for the weight to come on so try to be patient (I know it is hard)!
Q:Hi. I am an 18 year old female and I am 5'4 and weigh about 180 lbs. I know for a fact that this is overweight but I feel like what I eat and what I do should help me to lose weight. For breakfast I eat eggs (not a large portion) and a portion of fruit. I also have a glass of water. For lunch I have a salad with around a tablespoon or so of dressing, some eggs and usually a few croutons. I also have another glass of water. Dinner is usually whatever is made for that night but I try to eat a half of the portion that is given to me because the portions are so large.
I also have a small side salad with the same toppings and another glass of water. If I have a snack during the day it is either a small orange or a large apple. I then drink about four more glasses of water. I do not eat anything after my dinner. I do a Tae-Bo workout four to five times during the week and usually not on the weekends. I am wondering if this is a diet I should be sticking with because I have on many occasions tried to lose weight and have not succeeded. I am wondering if what I am doing for myself is what I should be doing. Do you have any tips for me? Thank you.
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A:As you, and countless other individuals have found, restrictive diets do not work. Most diet plans are about deprivation and they are difficult to stick to for any length of time. You did not mention how long you have been eating and exercising this way. From what you have said, I would guess that you are not hitting 1000 calories on most days. This is not a good plan, but if you have been eating this number of calories for at least a couple of weeks, you should have had some weight loss (at least 2-5 pounds). Is it possible that you are eating more than you think you are? Most people, when questioned about their dietary habits, tend to under-report how much they eat. This is often the result of the "mindless munching" that so many of us tend to do throughout the day.
This first thing I would recommend is that you throw out the diet plan and just eat like you typically do. In addition, I suggest that you keep a food record for at least two weeks and write down everything you eat and drink each day. Try to be as specific as possible about portion sizes, since this really makes a difference in how many calories you have consumed by the end of the day. Also, note whether you were hungry or not hungry each time you ate. You may want to use a scale to rate your hunger with the number "1" being extremely hungry and the number "10" being extremely full.
When you review your food record, notice patterns in your eating habits. For example, do you tend to eat when you are not really hungry (like at a level of "8")? Do you eat when you study or watch television? Or, do you find that you skip breakfast three days a week, and then eat a big lunch and dinner? When you see negative patterns in your eating habits, you then have an idea of what behaviors you need to change. You may want to focus more on your hunger and fullness signals, and try eating when you are at a level of "3 or 4" and stop when you are at a level of "6 or 7". You may find that your diet is too low in complex carbohydrates like whole grains or inadequate in proteins, both of which can keep hunger pangs at bay. If you eat out of boredom, you may need to do something other than eat during these times, such as take a walk, call a friend, or read a magazine.
You are not alone in your frustration about diets and weight loss. The only sure fire way to get to the right weight for you, is to eat moderately and healthfully, and to maintain an active lifestyle.
Q:I have a friend who exercises six times a week for approximately two hours. During her cardio, she burns on average 1200 calories, (75 min for cardio), and then continues her workout with weight training for 45 minutes. Although she is burning so many calories at the gym, she consumes only about 700-900 calories a day. Does that mean that she is really consuming a "negative" number of calories due to burning so many calories at the gym? Please help clear this up. Thanks so much.
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A:I have concerns about your friend in that she is exercising very hard (possibly compulsively) and not getting near enough calories in her diet. Her average daily caloric intake of 800 calories is very restrictive and far less than the 2200 calories that a moderately active young woman needs. I am curious how long she has been able to get through her workouts, let alone her day.
If your friend continues to maintain her current physical activity level and eating behavior, her health will undoubtedly suffer. When your body does not get enough food, it goes into starvation mode- bodily functions like digestion and respiration slow down to compensate for insufficient energy. The body will eventually begin to breakdown muscle to supply needed calories and this is not a situation you want to be in.
Have you expressed your concerns to your friend about her diet and exercise habits? If not, you and/or another close friend of hers may want to gently bring up the topic. An individual who resorts to restrictive eating and excessive physical activity may be doing this to cope with some other issues in her or his life. You may also want to speak with someone at your student health center or even a member of your clergy for guidance on this sensitive situation. The most important thing to remember is to be compassionate and not critical of your friend; she needs your support.
I hope this helps you.
Q:I am a college sophomore and I am considering becoming a vegetarian or even
a vegan. I have been getting varying information on these types of diets and
I am wondering what, if any, are the real benefits of eating this way. Also
is there any proof that animal products do your body harm? Thank you.
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A:A vegetarian or vegan diet can be very healthful, but that depends on how willing you are to eat a variety of foods to replace nutrients that are found in meat. Numerous studies have found that individuals who eat well-balanced, low-fat plant-based diets tend to report less incidence of heart disease, type 11 diabetes, and some forms of cancer. It is important to eat different grains (whole grain whenever possible) such as brown rice, bulgur wheat, and barley for example. These grains have not been processed like white, refined starches and therefore contain more protein, iron and fiber.
It is easy to succumb to eating lots of cheese-laden entrees like cheese pizza and lasagna, which are high in protein, but typically rich in saturated fat, which is not good for your arteries. If you want to eat vegetarian, which means including either dairy or egg or both, it would be wise to eat small quantities of these items, or modify traditional recipes to make them lower in fat. This can be done by using lower fat cheese and milk, and egg whites.
A purely plant based diet is a little more tricky to plan because you have to be aware of plant sources of protein such as dried beans, soy products such as tofu and tempeh, nuts and seeds, and other vegetable proteins like texturized vegetable protein. There are a number of "meat analogs" that can be found at your local grocery store. For example, you can find "chicken" patties, "vegan burgers" and "soy hot dogs". If you are not adept at vegan cooking, these items come in handy and can make a complete meal along with fresh fruits and vegetables, and whole grains.
One problem that vegans sometime experience is not getting enough calories (and sometimes protein and other nutrients) in their diets. This is often due to a of lack of understanding of vegan food principles, and the fact that a vegan diet is typically high in fiber. The abundance of roughage in a vegan diet can be very filling, thus crowding out sufficient calories.
The best thing to do if you are considering adopting a vegetarian or vegan diet is to educate yourself about it as thoroughly as possible. The following are some good resources for information on vegetarianism:
The American Dietetic Association's Complete Food & Nutrition Guide., 2nd Edition by Roberta Larson Duyff, 2001
Being Vegetarian., American Dietetic Association, 1996
Q:I do cardio about 30 minutes a day. I have been told that I should be drinking Gatorade or a sport's drink like it because it will help me from an energy standpoint, better than water will. But doesn't Gatorade have a lot of sugar? And if I do need to drink sports drinks, should I also stick to water, too?
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A:It is great that you are getting cardio exercise into your schedule everyday. You might want to consider incorporating flexibility exercises and strength training a few days throughout the week. The best way to get energy is to eat a well-balanced diet of whole grains, fruits, vegetables, lean proteins, dairy or dairy alternatives, and healthful monounsaturated fats. Sport's drinks like Gatorade are fine to drink in order to replenish fluid and electrolytes lost through sweat, and it is relatively low in calories and sugar.
A one cup serving of Gatorade contains 62 calories, and 16 grams of carbohydrate (sugar), plus potassium and sodium. Fruit juice is not recommended as a fluid replacer because of it's higher sugar content which can sometimes cause cramping and diarrhea. Plain, cool water is also a fine beverage to stay hydrated with and is actually preferred by athletes.
Since you have planned cardio exercise at least 30 minutes per day (in addition to walking or using steps), it is important to stick to a schedule of fluid consumption. The following suggestions can help you from becoming dehydrated:
When
to Drink:
How
Much to Drink:
2
hours before activity
2
cups of fluid
15
minutes before activity
1-2
cups of fluid
Every
15 minutes during activity
1/2-1
cup of fluid
After
activity
2-3
cups of fluid
I
hope this information helps you!
Q:My best girlfriend here at school has recently been complaining of a strange
acetone smell on her breath when she exercises. She is 19, approximately 5'1"
and 110 lbs, of Italian decent, and exercises 3-5 times a week at the gym,
doing weights and cardio. She notices the smell most when she is running or
doing other cardio. While she doesn't seem excessively concerned about this,
I find this extremely strange and am worried that something in her diet may be
lacking. I'm very concerned that this may be a serious problem- or one that
could lead to a serious problem down the road. Please advise as to what could
be wrong and what I can tell her to do about it!
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A:Acetone breath can be identified by it's sweet odor, much like nail polish remover. It is the result of "ketosis" which is when the body builds up something called ketone bodies in the blood. An individual can develop ketosis when they are not eating enough carbohydrate such as bread, cereal, rice, noodles, fruit, and dried beans. This happens sometimes when one follows a high-protein, low carbohydrate diet, or a very calorie restricted diet. Ketosis can also occur after prolonged, rigorous exercise.
Carbohydrates provide the cells of the body with energy and when there aren't enough coming in, the body has to get fuel from another source. Through a process call "gluconeogenesis" the liver metabolizes fats which results in ketone bodies; incomplete products of fat metabolism. These ketone bodies provide quick energy to various tissues of the body. Ketosis can quickly be eliminated by adding carbohydrates to the diet.
One other note, individuals who have diabetes develop ketosis. Although I don't have a lot of information about your friend, it does not sound like she has this condition. Symptoms of diabetes include weight loss, extreme thirst, excessive urination, and fatigue. If your friend continues to experience acetone breath, despite changes in her diet and/or exercise, she may want to consult with her medical practitioner.
Q:I am a big juice and fruit person. I want to find a way to eliminate the sugar but still have the fruit. Can I do this, and how?
Thank you.
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A:There really is no way to eliminate the sugar in fruit because it contains naturally occuring sugar called fructose. The good news is that fructose is absorbed more slowly into your body. Therefore, when you eat fruit, you don't typically experience the blood sugar swings that the consumption of candy, cookies and other sweets cause. Fruit is a great source of vitamins and minerals, and fiber (especially fresh and dried fruit), so it is wise to include several servings a day into your diet.
Fruit juice contains a lot of added sugar, in addition to the fructose. Grape juice, apple juice, and cranberry juice are higher in sugar than orange or grapefruit juice. Juice can add significant calories to your diet depending on how much you drink each day. When you shop for juice, buy brands that contain only 100% juice and avoid those which say "juice drink" or "juice beverage", since there may be very little juice in these beverages. Juice is a better beverage choice than regular soda because, like fruit, it also provides a number of nutrients. However, you may want to limit your juice consumption to about one cup a day, and eat more fruit instead.
