INShape Indiana: Ask the Nutritionist

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Governor Mitch Daniels

Ask the Dietitian

Thank you for your interest in our Ask the Dietitian page. This portion of our web site has experienced a trememdous increase in popularity, and in an effort to better serve you we have developed a network of dietitians that will answer your questions. We would like to thank the Indiana Dietetic Association for thier help and support. Also, not all questions will be posted online due to similar content.

Disclaimer Statement: The views expressed for “Ask the Dietitian” are those of the authors and do not necessarily reflect policies and/or official positions of the American Dietetic Association of which the Indiana Dietetic Association is a state affiliate. The American Dietetic Association//Indiana Dietetic Association disclaims responsibility for the application of the information expressed by the author(s).

Do you have a question for our dietitians? Click here to ask.

Question # 120

I've been taught to peel carrots, potatoes, cucumbers, and cut off broccoli stems. Am I throwing away parts of the whole vegetable that contain the same or more nutritional value than the part I am eating? Are the discarded parts harmful in some way?

You are onto something! The outer peelings are usually safe to eat and it really comes down to personal preference. Carrots, potatoes, cucumbers and broccoli stems are certainly safe for you to eat. These outer peelings contain good nutritional compounds called phenolic compounds. Phenolic compounds are thought to have anti-oxidant properties which are helpful to your body. One reason you may want to peel your vegetables would be if you are sensitive to chemicals or pesticides but a thorough washing of the produce prior to cooking and eating should properly clean your produce. Most vegetables just need a good scrubbing as you put your meal together.

Question # 119

What is the best type of salt to use...sea salt, lite salt, koshersalt?

There are several choices of salt on the market today. Sea salt is made by evaporating seawater. It has similar sodium content to regular table salt; however, it contains additional minerals. Lite salt is a sodium chloride and potassium chloride mixture. It contains 50% less sodium than regular table salt. For those that are 'sodium sensitive', this may help control salt intake and reduce blood pressure; however, those on certain medications or with certain medical conditions may need to use caution with salt substitutes due to the high potassium content. Kosher salt is coarse, flake salt used in producing Kosher meats. Many chefs prefer it because it readily disperses, melts easily, and is less dense than regular table salt. In addition, it does not contain any additives. So, the choice is yours depending on your taste preferences and health status because nutritionally there isn't a salt that is the 'best'. Please remember the Dietary Guidelines for Americans recommend to consume less than 2,300 mg (approximately 1 tsp of salt) of sodium per day and choose and prepare foods with little salt. As Americans, we get plenty of salt in our diet without help from the salt shaker as many foods are naturally higher in sodium. Consider trying herbs and spices to give the flavor without the salt. Taste preferences change for salt over time, so slowly decreasing your salt intake will soon not be missed.
You may find this website interesting for more information: http://www.health.gov/dietaryguidelines/dga2005/document/html/chapter8.htm

Question # 118

I was comparing two labels at the grocery store for plain yogurt. Which is better: Higher calories or higher fat content? Which should I choose?

Animal products such as meats and dairy contain saturated fat which can increase cholesterol levels. The yogurt with the lower fat content would be recommended to help reduce the amount of saturated fat in your diet. Typically, foods with a lower fat content also have less calories.

Question # 117
I was recently diagnosed with hypertension. I have read different opinions for daily recommended allowance of sodium for someone with hypertension. What would you recommend? I am reading labels so it really helps if I have a number to think of.
The American Heart Association recommends that most healthy adults limit their sodium intake to no more than 2,300 mg each day. You have taken a very important first step in reading food labels. Also, please go to the following page of the American Heart Association’s website: http://www.americanheart.org/presenter.jhtml?identifier=570. It will help you in making dietary modifications. Lastly, while reading labels is important, remember to include the amount of sodium in the food you consume when dining out. Many (if not most) foods that we purchase in restaurants are high in sodium. You can find this information by going on the website of the specific restaurant you will be visiting and checking out the nutrition information of their menu. Thanks for your question and good luck!

Question # 116
I am 5'2" and weigh 155lbs. I want to lose weight and have started walking for 30 minutes each day. I would like to lose 30 lbs. Can I lose just by walking or do I have to do more physical activity?
You can certainly lose weight by consistently including walking in your daily routing. In addition, however, to lose weight, you will need to cut back on the calories you consume each day. My suggestion is for you to keep a food diary of everything you eat or drink each day. Include the amounts of each food you consume as well. In this way, you can better keep track of how much you are eating. I’d also keep track of how much you are walking each day as well. For additional help, please go to the following web site: http://www.mypyramid.gov/. You can actually keep an online food and exercise journal using this web site.

Question # 115
I am a 77 year old heart patient taking a beta blocker and an ace-inhibitor for high blood pressure. Also, I am taking Synthroid to correct hypothyroidism. I am 30 lbs overweight and find it very difficult to lose the weight even though I am exercising regularly. It took me over a month to lose one pound and I am eating healthy. Are my medications responsible for a very slow weight loss? Thanks for any enlightenment you can offer.
Since you are taking several medications, I am going to recommend that you speak with your doctor or pharmacist regarding them. They can tell you if your medications are having an effect on your weight loss efforts. For my part, I’d recommend you write down everything you eat and drink each day. Include the amount of foods and beverages you consume as well. It’s very easy for us to lose track of exactly how much we consume throughout the day. Keeping a food journal will help keep you more in touch with what we are doing. Also, if you write down the amount of calories in each item you eat or drink, that would help as well. You can get calorie amounts on food labels or you can go to the following web site: http://www.mypyramid.gov/. You can enter each item you consume each day and get a calorie intake amount for them. Give this a shot and let me know if you need further help.

Question # 114
Hi, I've been 130 pounds for awhile and I now weigh 133 pounds. I know this is not a huge difference, but those three pounds won't go! I exercise five days a week, and sometimes six, and eating the same. The only thing is that I had a stroke a year and a half ago and my doctor took me off my Coumadin. Do you think its water weight?
With your medical history, I would speak to your doctor about your three pound weight gain. You could be correct in thinking that its water weight gain, but only your doctor can help you with that. If you go to him/her and he/she feels it isn’t water weight and you have in fact gained weight from eating too many calories, please e-mail me back and I will give you some weight loss suggestions.

Question # 113
I never drink milk. Can I substitute another food to get the protein found in milk?
There are many other foods that are high in protein such as meats (chicken, fish, beef, pork), other dairy products (yogurt, cottage cheese), dried beans (pinto, black, navy, and chick peas), eggs, nuts and nut butters, and a host of products made with soy. In addition, grains (cereals, bread, and pasta) and vegetables also contain protein. You can see you are likely getting all the protein your body needs. However, more of a concern is if your body is getting all the calcium it needs. One serving of a dairy product generally contains about 300 mg. of calcium. Individuals need between 3 and 4 servings of dairy a day in order for them to obtain adequate amounts of calcium. I’d recommend that you look at calcium enhanced beverages such as orange juice and soy milk. You might also want to consider taking a calcium supplement. As a female, it’s very important for bone health that you get the recommended amount of calcium. Thanks for your question.

Question # 112
How do I choose the right combination of vitamins when wanting to add antioxidants, multivitamins, calcium and extra iron? I eat mostly raw vegetables and protein shakes. I am very active, teaching both Pilates and yoga.
Most individuals can get the majority of nutrients their body needs from the foods they eat. For this reason, it is recommended individuals eat a variety of foods from each food group – fruits and vegetables, whole grains, low fat dairy and lean protein. You can get more information on a healthy eating plan from http://www.mypyramid.gov/. While taking a multivitamin each day – and possibly additional calcium supplements for women – might be beneficial, it’s generally not recommended for most people to take more supplements than that. If you have other food restrictions and are not able to eat foods from all food groups, I recommend you seek the advice of a nutrition professional in your area. Thanks for your question!

Question # 111
I drink 32oz diet soda a day and try to intake a good amount of water. Should I be adding any other fluids to my diet? Also is eating right after a workout better then a couple of hours after a workout?
One beverage you might want to add would be low fat milk. It’s recommended that women get 3 to 4, 8 ounce servings of dairy each day. If you are not eating yogurt or drinking milk you are not likely getting the amount of calcium your body needs. Calcium is important for strong bones and teeth as well as for healthy muscles, including your heart!

As for eating before or after a workout, it really depends on you and the type of intensity of your workout. If you are engaging in a light to moderate workout, it doesn’t matter if you eat before or after. If your workout is of a long duration and/or intensity, then you will definitely need to eat something soon after your workout. Focus on complex carbohydrates such as whole grains and some lean protein. In addition, make sure you get adequate fluids throughout your workout.

Question # 110
I am eating a small bowl of oatmeal every morning with 2% milk and a little bit of brown sugar. Is this a healthy breakfast and what do you think the calories would be?
Your choice of breakfast is very, very healthy. To give you an accurate calorie count, I’d really have to know the amount of each of the foods you are consuming. If you have access to a food label, you can easily estimate your calorie intake. If not, go to http://www.mypyramidtracker.gov/.

You can access nutrition information (i.e. calorie info) on this Web site. The only recommendation I would have for your breakfast is to add a serving of fruit. I usually choose some type of fresh fruit that is in season but you may choose from fresh, frozen, or canned fruit. Just make sure that if it’s frozen or canned sugar hasn’t been added to it. Thanks for your question!

Question # 109
I have high blood pressure and am currently taking medication. I go to the gym 4 to 5 times a week and do weight training 2 or 3 times a week. I also try to watch what I eat and keep my sodium intake low but I’m not losing any weight. I just need some insight on diet and exercise that may help!
It sounds like you are on the right track, (especially with your physical activity) but I do have a couple of recommendations for you. First, I would ask that you keep a food diary for a minimum of one week. Write down everything you eat or drink during this week as well as the amount of food or drink you are consuming. Along with this, you will want to record the number of calories associated with each food and beverage. You can do this by looking at food labels. If no food label is available, you can go to http://www.mypyramidtracker.gov/. It will allow you to search for specific foods and give you their calorie amounts. Add up the total number of calories you consume each day and then find the average number you ate over the entire week. The reason I recommend this is that sometimes we think we are eating fewer calories than we actually are. If you have any further questions after doing this, please let me know. Thanks for your question!

Question # 108
I am a 19-year-old female and I want to lose weight. I wanted to know how can I lose the weight from certain areas and maintain others. What type of foods should I eat? If I engage in daily physical activity, will that help?
Most of us have certain areas of our body that we don’t really care for – and would therefore like to change by dieting and exercise. It would really be great if it were that simple! Because of our genetic make up, we are predisposed to having a certain body type. While we can lose weight and exercise to tone our bodies, we aren’t able to direct our bodies to lose weight in a certain area. If you feel you need to lose weight, you can do so via both a calorie reduced diet and exercise. Thanks for your question – and good luck!

Question # 107
Is there such a thing as not eating enough calories? I eat well under 1,000 calories each day but I haven't lost any weight! How can I lose weight when I'm already eating so little? Thank you!
There is such a thing as eating too little. When an individual consistently eats less than 1,200 calories per day, they are at risk for malnutrition. This means that they are not likely to get all the nutrients they need – and in the amounts they need. I don’t know how long you’ve been eating under 1,000 calories per day but sometimes when an individual does this; our bodies tend to look at this as though they are being starved. As a result, the body’s metabolism will decrease substantially to conserve energy. It is likely that this is what happened to you. Do you engage in any type of regular physical activity? If not, I would recommend this. Any type of activity that you are able to do is great. Walking, bike riding, and swimming are just a few possibilities. In addition to helping you burn extra calories, activity also will increase your metabolism. Good luck and thanks for your question.

Question # 106
Can you eat any type of fruit if you are diabetic? If not what is the best to eat?
Yes, you can eat any kind of fruit if you are diabetic. There are, however, two things to keep in mind. First, watch the amounts of fruit you eat. One serving is about ½ cup – or a medium piece of fruit. Secondly, it’s best to consume fresh fruit or canned or frozen fruit that has not had sugar added. Thanks for your question.

Question # 105
Do you know of a nutrition counter online that totals potassium as well as calories, saturated fat, trans fat, cholesterol, protein, sodium and sugar - for all foods eaten in one day? I know to not use a salt substitute. Also, I just read on the INShape website that older people shouldn't be on a restrictive weight loss diet. I'm age 69. Would you advise me to not use a low cal diet to lose weight?
There is an excellent website that adds up all the nutrients you mentioned in your question. It is http://www.mypyramid.gov/. You will first need to register for the site (free) and answer a few very general questions and you’ll be good to go. This website will make it very easy to keep track of all the nutrients you are consuming. With regards to losing weight, I would recommend that you follow a moderately restrictive calorie diet. By using the above website, you will also be given information on the total number of calories you consume each day. For the first 3 – 5 days, I would not make any calorie changes in your diet. In this way, you will find out how many calories you are currently consuming. This is the number of calories you need to maintain your current weight. Subtract from this between 250 – 350 calories. This new number of calories should allow you to safely lose about ½ pound per week. Give this a try for several weeks to see how it works.

Question # 104
Are pre-packaged meals (like South Beach Diet and Lean Cuisine) healthy to eat for lunch and dinner every day along with a healthy breakfast and daily walk? Are there any drawbacks?
Those meals are fine for you to eat as a part of a healthy eating plan. In general, the meals that you spoke of are moderate in their portions and low in calories and/or fat. The only drawback is that they generally do not contain many fruits and vegetables. That can be readily remedied, however. When you have them for a meal, simply add a serving or two of a fruit or a vegetable. One serving is approximately equivalent to ½ cup of a fruit or most vegetables (greens eaten raw have 1 cup as their serving size.) Thanks, Ule, for your question!

Question # 103
Do you have any suggestions for healthy snacks?
Snacking can be part of a balanced diet. Eating small portions between meals provides your body with energy to keep you going throughout the day.
Healthy snacks provide fiber and nutrients your body needs, can curb the feeling of hunger right before a meal which helps to prevent overeating, and may help you eat smaller portions and reduce your calorie intake.

Try to keep your snack portions small (between 100 and 200 calories). The Nutrition Facts Label on packaged foods will help you figure the calories and nutrients that are in one portion size. Work with a reliable calorie counting guide. You may find that you will need to measure and weigh each ingredient – at least initially.

More foods are now being packaged in single serving portions, making it easier for you to keep track of how much you're eating. But you still want to be careful about what kinds of food you choose to snack on. Sugary and fattening sweets like cookies and candy lack nutrients. Many salty foods – like chips – can dehydrate you. They also main contain quite a bit of fat and calories as well as few nutrients. These foods should be eaten in moderation.

The following are a few ideas for healthy and filling snacks:

• Fresh or frozen fruit, or a handful of dried fruit, such as raisins

• Raw vegetables – carrots, celery, red and green pepper – cut and portioned in small plastic bags.

• Non-fat cottage cheese or yogurt with fruit

• A handful of nuts, dried fruit or trail-mix (or make your own mix by buying the ingredients you like

• Hummus on whole-wheat pita-bread

• A smoothie (blend nonfat milk and/or yogurt with fruit)

• Half a peanut butter sandwich on whole wheat bread

• Whole grain granola bars with at least 3 grams of fiber

• Individual unsweetened applesauce with a few walnuts

• Small apple with 2 tsp peanut butter or 1 ounce low fat cheese

• String cheese with a small piece of fruit or a few whole grain crackers

• High-fiber dry cereal (5 grams of fiber or more per serving) with a few nuts or seed and dried fruit

So forget the bag of chips or candy bar and reach for a handful of nuts and raisins. You'll get extra fiber, vitamins, and minerals, all for about 50 calories.

With proper portions and healthy food choices, snacking can enhance, rather than hurt your diet.

Question # 102
Other than exercise, what foods are good to lower your blood pressure?
According to the American Heart Association, you can maximize the beneficial effects of a healthy diet on blood pressure, by cutting back on the amount of sodium you consume and by eating plenty of fruits, vegetables, and fat free or low fat dairy products. I’d recommend that you strive to consume 5 – 9 servings of fruits and vegetables each day. As for specific ones, I’d suggest you simply try for a variety. In that way, you can ensure that you are getting the nutrients you need.

Some people with mild high blood pressure can lower it by reducing sodium (salt) in their diet. This means avoiding salty foods and cutting down on salt in cooking and at the table. Please go to the following web page of the American Heart Association for more specific recommendations for cutting back on the amount of salt in your diet. http://www.americanheart.org/presenter.jhtml?identifier=336

Drinking too much alcohol (more than one ounce of pure alcohol or two drinks per day) raises blood pressure in some people and should be restricted. Alcoholic drinks are high in non-nutritious calories, so if you're trying to lose weight, don't drink alcohol.

Sometimes being overweight will result in your blood pressure being elevated. If you are overweight cut down on calories and increase physical activity to lose the additional weight. Losing weight often times results in a drop in an individual’s blood pressure.

Lastly, you are correct. Physical inactivity is also a risk factor for high blood pressure. Regular physical activity helps control weight and lower blood pressure. Figure out a way to include some type of physical activity in your daily routine.

Question # 101

101a. Can vegetarianism lead to psychological problems, does it affect the mind? Can it cause depression if there is a lack in certain nutrients?

There are no studies that have been done that say that vegetarianism will lead to psychological problems and/or depression. Generally speaking, a vegetarian diet can be a very healthy way to eat.

101b. Can vegetarianism lead to psychological problems, does it affect the mind? Can it cause depression if there is a lack in certain nutrients?

Protein is found in many different types of foods. In addition to finding protein in meat, fish, and poultry, it is also found in eggs, dairy products, dried beans, soy and soy foods, nuts, grains, and most vegetables. In order to get adequate amounts of protein, you will not need to necessarily eat fatty foods, but some of the foods you choose may be high in carbohydrates as well. Some of the foods I mentioned do contain high amounts of carbohydrates (i.e. beans and grains); however, they are considered to be very healthy food choices. For example, not only will you get protein from these foods, you will also likely get good amounts of fiber, vitamins, and minerals as well. As for nuts, while they are high in fat as well as protein, they are high in the “good” types of fat which we recommend people include in their diets in small amounts anyway.

101c. Is a diet with fish included in meals still not healthy enough? Can you get all the protein you need from fish or does it still lack the amount given up by complete vegetarians?

Fish is an excellent source of protein. If you are a vegetarian who chooses to eat fish (a pesco-vegetarian) you can get much of your protein in this way. Fish also contains many nutrients that you need and many will contain Omega-3 fatty acids – a healthy type of fat.

101d. Is there life a healthier lifestyle? Do they have a higher death and disease rate than that of meat eaters?

Most studies show that a vegetarian lifestyle is indeed a very healthy one. On the whole, vegetarians tend to live longer, healthier lives. A part of this is that vegetarians tend to eat larger amounts of fruits and vegetables, eat whole grains instead of refined grains, and get their protein from food sources that are also high in fiber and other essential nutrients. Vegetarians also tend to adopt a healthier lifestyle in general such as not smoking and including regular physical activity in their lives. Both of these will cut a person’s risk for illness and disease.

101e. Can a diet without meat cause physical problems, for girls especially?

As long as you are getting adequate amounts of protein from other food sources (see above suggestions), adopting a vegetarian lifestyle should not cause you to have any physical problems.

Question # 100
I am taking a weight loss supplement, but I haven’t lost any weight. What is going on?
There are many supplements on the market today which make the claim enhance weight loss, aid in weight maintenance, suppress appetite, etc. There is no “magic pill” that one can take to lose weight. To lose weight successfully (and keep it off), it takes much hard work, determination, and time. True success will only come from cutting back on the amount of calories you consume each day and adding regular physical activity to your daily routine.

Question # 99
What can you tell me about the difference in nutritional value of fruits and vegetables after juicing using an extractor?
First, I will admit to not being entirely familiar with the concept of juice extractors. In the little I’ve read, however, it seems like they also give you the pulp, therefore the fiber of the fruit. In order for you to make your decision, I will tell you that a serving of fruit typically contains about 60 calories while a serving of juice will contain somewhere in the vicinity of 110 calories. Also, studies have found that eating a specific amount of food will make you feel full, while drinking beverages do no typically fill you up. Therefore, in both instances, you risk consuming more calories than you would if you simply ate fruit.

Question # 98
I am very aware of the servings of veggies and fruits we are supposed to take daily, however I simply do not have the appetite for it. I know that this will affect my weight but my question can I take vitamins as a substitute?
Vitamin and mineral supplements are not a substitute for fruits and vegetables in one’s diet. Each fruit and vegetable has a unique blend of nutrients and these nutrients (along with the water, fiber, carbohydrates, protein, and fat in the food all work together in a unique manner to provide benefits for us.) You mentioned that you don’t “have the appetite for it.” By this do you mean you don’t like fruits and vegetables at all or you simply can’t eat them in the recommended amounts? I would always encourage individuals to consume the recommended 5 to 9 servings per day. However, if you like fruits and vegetables but don’t feel you can eat this many servings, I would encourage you to eat what you can, and do this consistently. For example, eating 3 servings of fruits and veggies each day is much more desirable than not eating any at all. In this case, you can take a daily multivitamin to supplement the nutrients that you are getting in your diet. If you simply don’t like fruits and veggies, I would also recommend a daily multivitamin. Again, this is not the same as eating them, but it’s better than not getting the nutrients at all.

Question # 97
How much caffeine is in green tea? I’m trying to cut down on my caffeine consumption.
Most teas I found have between 15 to 30 mg per 8 oz. serving. This included most green teas. This compares with 60 to 95 mg of caffeine in the average 8 oz. cup of coffee. If you really want to eliminate caffeine from your diet, I’d recommend you choose decaffeinated or non-caffeinated teas. This information will be included on the label.

Question # 96
What foods can one eat to bring their iron up? Does coffee bring iron down?
Coffee contains polyphenolic compounds. These compounds have been found to be a potent inhibitor of certain types of iron. As a matter of fact, they may cause iron absorption to decrease by 60% to 90% in certain instances. There are other foods, however, that actually increase the absorption of iron. When you eat foods that contain more vitamin C, like those below, you will increase the body's absorption of iron from foods. Please see below for a list of foods that increase iron absorption and others in addition to coffee that may decrease iron absorption:
Foods that increase iron absorption: oranges or orange juice, grapefruit or grapefruit juice, tomatoes or tomato juice, V8 Splash juice, strawberries, cantaloupe, kiwi, green peppers, broccoli, Brussels sprouts, and cauliflower.

Foods that may reduce iron absorption: whole grain cereals and breads- the phytates and fibers may block absorption, milk and dairy products - the calcium and phosphorus may block absorption, teas and coffee - Tannic acid found in tea / coffee may prevent iron absorption.

Question # 95
I am considering following the Transitions Lifestyle System to learn how to eat more healthily. Can you please check it out and let me know what you think?
I did look at this Web site. The foods that they recommend do look to be ones that fit in with a healthy lifestyle. In addition, the menus seem to be calorie controlled which would promote weight loss. My only concern is that they recommend quite a few supplements. I’m not sure these would really be needed. My recommendation is that if you like the menus, go ahead and adopt them. If you feel you need a supplement, I would recommend a general daily multivitamin but nothing else. If you’d like another resource on healthy eating, please check out www.mypyramid.gov. In addition, a great place to go for healthy recipes/foods is www.cookinglight.com. You can also get Cooking Light Magazine most anywhere magazines are sold. This is an excellent source of not only healthy foods but also of nutrition and physical activity articles.

Question # 94
Do sugary foods give you a lot of long-term energy?
That’s a very good question. Generally speaking, foods with a lot of sugar are digested by our bodies very quickly. (Sugar is a simple carbohydrate and is digested by our bodies rather quickly.) Because of this, we will often get a rush of energy soon after consuming sugary foods. However, this energy boost will only last for a brief period. After this brief period, our energy level will likely plummet once again, leaving us with a lack of energy. Therefore, it’s better to try to eat complex carbohydrates (whole grains, fruits, and vegetables), along with a little lean protein and fat. These foods will give us energy – and for a more sustained length of time.

Question # 93
Can you tell me where I will find a list of fruits and vegetables rich in potassium?
The following is a list of foods high in potassium. One word of caution, however, please do not increase the potassium in your foods dramatically without first consulting with your doctor. He or she may have you on some type of medication with which the potassium may interact.

Foods with Potassium Serving Size Potassium (mg)

Apricots, dried 10 halves 407

Avocados, raw 1 ounce 180

Bananas, raw 1 cup 594

Beets, cooked 1 cup 519

Brussel sprouts, cooked 1 cup 504

Cantaloupe 1 cup 494

Dates, dry 5 dates 271

Figs, dry 2 figs 271

Kiwi fruit, raw 1 medium 252

Lima beans 1 cup 955

Melons, honeydew 1 cup 461

Milk, fat free or skim 1 cup 407

Nectarines 1 nectarine 288

Orange juice 1 cup 496

Oranges 1 orange 237

Pears (fresh) 1 pear 208

Peanuts dry roasted, unsalted 1 ounce 187

Potatoes, baked, 1 potato 1081

Prune juice 1 cup 707

Prunes, dried 1 cup 828

Raisins 1 cup 1089

Spinach, cooked 1 cup 839

Tomato products, canned sauce 1 cup 909

Winter squash 1 cup 896

Yogurt plain, skim milk 8 ounces 579

USDA Nutrient Database for Standard References, Release 15 for Potassium, K (mg)

Question # 92
Can you please tell me which is better for you, granulated sugar or sugar substitute?
Sugar and sugar substitutes are similar in that they both add sweetness to foods. Sugar is indeed a “natural” substance but does add additional calories to food. When used in large amounts, it may contribute to weight gain and therefore obesity. Sugar substitutes, on the other hand, are man made substances. They add sweetness to foods without adding additional calories. The FDA has approved several artificial sweeteners as safe to use by most humans. (Individuals with a genetic condition called PKU should not use aspartame which is sold under the name of Equal).

Question # 91
My teenage daughter has lost her taste for meat. How can I give her the protein she needs and still offer her healthy well balanced meals?
While most people associate meat with protein, there are many other options for your daughter to get the protein she needs. First, when you say she has lost her taste for meat, does that include fish, chicken, and turkey? Those are also full of high quality protein. Other good protein options are eggs, dairy products (cheese, milk, yogurt, cottage cheese), dried beans (such as black, pinto, navy, garbanzo), nuts, vegetables, grains (bread, cereal, crackers, pasta), and soy products. As you can see, your daughter has many, many options when it comes to getting the protein she needs. One word of caution, if she does enjoy dairy products, I’d recommend low fat or non-fat milk and yogurt and reduced fat cheeses. Full fat dairy choices do tend to be high in saturated fat and the American Heart Association does recommend that saturated fat in our diet be reduced.

Question # 90
How many servings do you think a person should consume to get the nutritious of a healthy breakfast?
There are many types of breakfasts that may be considered healthy but my favorite is one that includes 1 – 2 servings of whole grains (such as whole grain bread or a high fiber cereal), a serving of (low fat or non fat) dairy (yogurt or milk), and a serving of fruit (fresh, frozen without sugar, or canned in its own juices). This type of breakfast should be fairly low to moderate in calories, provide you with a good amount of vitamins and minerals, and keep you full until lunch.

Question # 89
Does a nutritionist NEED to be licensed in Indiana?
First, let me clarify the difference between a registered dietitian and a nutritionist. A registered dietitian, signified by the letters RD after the individual’s name, must have a minimum of a four year degree from an accredited university. The curriculum for this degree includes many food and nutrition classes but also consists of many biology and chemistry classes. After attaining this degree, the individual must then complete a year long internship. After completing an internship, the candidate becomes RD-eligible and must then pass a national exam to become registered. After becoming registered, a dietitian must complete 75 hours of continuing education every 5 years to keep her registration status.

A dietitian may sometimes be called a nutritionist but not all nutritionists are dietitians. In the state of Indiana, anyone may call themselves a nutritionist. There does not have to be any sort of training – formal or otherwise for a person to call themselves a nutritionist. A nutritionist in the state of Indiana needs no credentials.

I do have a master’s degree in nutrition and am a registered dietitian. I also happen to call myself a nutritionist.

Question # 88
What are collard greens?
According to the Food Network, the following is a good definition for collards or collard greens:

Long a staple of soul food, collard (also called collard greens and just plain collards) is a variety of cabbage that doesn't form a head, but grows instead in a loose rosette at the top of a tall stem. It's often confused with its close relative kale and, in fact, tastes like a cross between cabbage and kale. Collard's peak season is January through April, but it's available year-round in most markets. Look for crisp green leaves with no evidence of yellowing, wilting or insect damage. Refrigerate collard in a plastic bag 3 to 5 days. The Southern style of cooking the greens is to boil them with a chunk of bacon or salt pork. They can be prepared in any manner suitable for spinach or cabbage. Collard is an excellent source of vitamins A and C, calcium and iron.

Question # 87
My nephew is in his early twenties, wants to gain weight...what should he be eating/how often?
I would recommend he eat three meals each day plus a couple of snacks. Even though he wants to gain weight, I’d recommend he do this in a healthy way. He will want to include some higher calorie, yet healthy, foods such as nuts (any kind), peanut butter, eggs, yogurt, high fiber cereals, and cheese. He will also want to include plenty of lean protein – fish, chicken, and turkey. He may also want to indulge in milkshakes and other higher calorie foods such as that.

Question # 86
I have three children two of which are not obese at all but they are on the chubby side. Other than just making better food choices and exercise do you have any suggestions?
I definitely think you are on the right track. You didn’t say how old your children are but the younger they are when they begin to add extra pounds, the more likely they will be to have to continue fighting those extra pounds into adulthood. I would concentrate on offering them mostly healthy foods at snacks and mealtimes and also encouraging exercise daily. The most important thing you can do for your children is to be a good example. Most young children love to imitate their parents and do tend to adopt their parent’s habits.

Question # 85
Why do I feel sleepy, a lot of the time, after I eat lunch?
It sounds as if you could possibly be having low blood sugar after lunch. It’s important that with each meal we include some type of lean protein (i.e. chicken, tuna), fruits and/or vegetables, and whole grains. This type of meal in addition to offering many of our essential nutrients, will also take slightly longer to digest. In this way, our blood sugar will not spike and then dip. It’s that dip that will often cause sleepiness. Try changing your lunch pattern and see if that helps.

Question # 84
How much water should I drink everyday?
That's a very good question. It used to be recommended that everyone drink 8 - 8 oz. glasses of water each day. Several years ago, The National Academy of Sports Medicine came out with revised guidelines. Simply stated, take your weight and divide it by two. The resulting number is the total number of ounces of fluid that is recommended you consume each day. These new guidelines do state that some of your fluid needs will be met through the foods you eat each day (for example soups, fruits, vegetables, and dairy products). Also, while water is the beverage of choice, all fluids you drink will count toward fulfilling all your fluid needs. Just keep in mind that those beverages that contain sugar will also add (perhaps unwanted) calories to your diet.

Question # 83
How many calories are there in a teaspoon of Olive Oil?
In one teaspoon of olive oil there are 39 calories, 4.5 gms. fat (.6 saturated, 3 monounsaturated, and .4 polyunsaturated). Thanks for your question.

Question # 82
I want to know what is the best way to clean out my system, i.e. intestinal track, liver, just a good internal body cleansing. Also, what kinds of beans hold the best dietary value?
No methods are recommended by health care professionals to “clean out” the intestinal tract. Our bodies actually have a very intricate method of clearing waste from our bodies. The circulatory system (i.e. blood), kidneys, and liver help to do just this.

As for beans, all dried beans are very similar in nutrient content, however, according to the latest reports on antioxidant levels in foods, red beans, red kidney beans, pinto beans, and black beans are all listed in the top 20 with regards to antioxidant levels.

Question # 81
What are the healthiest toppings to order for pizza?
Pizza is a delicious food – one that most of us enjoy. You are correct in thinking that some toppings are much more nutritious than others. Generally speaking, any vegetable topping will be a great addition to a pizza. As for meat, ham or Canadian bacon would be your best choices (although if you are watching your salt intake they are high in salt). Lastly, when you order your pizza (or if you make your own), go light on the cheese.

Question # 80
I drink two cups of coffee with fat-free non-dairy creamer every day. Is this going to cause a sugar spike? Three ingredients are some form of sugar.
Any time we eat any type of carbohydrate we will experience a spike in blood sugars. Carbohydrates come in the form of simple and complex. Table sugar and many types of sweets (candy, cookies, pies, cakes, etc.) will be simple sugars. These sugars tend to be digested quickly by our bodies and will cause a more rapid increase in our blood sugar. In addition to a rapid increase in blood sugars, foods containing simple sugars do not tend to contain many vitamins and minerals and are thus considered to be “empty calorie” foods. Complex carbohydrates (whole grain cereals, breads, pastas, fruits and vegetables) on the other hand are digested more slowly. While they will cause an increase in our blood sugars, this increase will not be as rapid. In addition, complex carbohydrate foods tend to be high in vitamins and minerals and are considered to be “nutrient dense” foods. If you are concerned about the amount of sugar in your fat-free dairy creamer, I would encourage you to look at those creamers that are sugar free.

Question # 79
Why are green beans and strawberries left off of the Healthy shopping list? Are they unhealthy?
Both green beans and strawberries are very healthy foods filled with a multitude of vitamins and minerals. As to why they were left off the Healthy Shopping List – my guess would be that if all healthy foods were included you’d have a very long list! Be assured that all fruits and vegetables are good for you and can be included on a healthy shopping list.

Question # 78
It has been a long time since I have drank enough water in one day. I am trying to get back to doing so. So my question is quite simple, how much water should I drink everyday?
Historically, it’s been recommended that each of us drinks eight to 10 (8oz.) glasses of water each day. The new recommendations that came out in 2004 however, state that we should let our thirst be our guide when consuming fluids. There are a few exceptions to this. We should increase our fluid intake when engaging in physical activity as well on hot, humid days. Remember too, that the fluids we get from the foods we eat (i.e. fruits and vegetables and soups) also count toward our total fluid intake for the day.

Question # 77
Is cornmeal considered a starch/veggie or grain? How does it compare to whole grains like whole wheat, brown rice or even pop corn? What are the nutritional values with cornmeal?
Cornmeal would be considered a grain. As a whole grain, cornmeal will be full of vitamins and minerals – mostly Vitamin A, manganese, and potassium. While it does contain fiber, it will not contain as much fiber as for example, whole wheat products. For specific nutritional values of cornmeal, I would encourage you to begin label reading. The nutrition label will show how much of many nutrients are in cornmeal as well as other grain types.

Question # 76
I normally do not have time to eat breakfast in the morning until I get to work. I would like to find something that I can eat when I get to work that will make me feel full and not want something else five minutes later.
Often times people will choose a breakfast that is high in simple carbohydrates with the result being that even though they may consume a moderate to large amount, they find themselves hungry again in a very short while. The trick is to have a serving or two of complex carbohydrates, some protein, and a small amount of fat. Some suggestions would be: high fiber cereal (any cereal with five or more grams per serving fits this description), fruit, low fat or non-fat milk or yogurt, cottage cheese, peanut butter on whole grain bread, a small amount of nuts, string cheese or low-fat cheese, oatmeal, or even thinly sliced lunch meat on whole grain bread or whole grain crackers. Give some of these suggestions a try and see what works for you.

Question # 75
Can I retrain myself to like vegetables? Or, how can I work veggies into my meal plan in a tasty way? Thanks!
It is possible to one degree or another for us to “retrain” ourselves to like certain foods. The following are a few ways in which you can work toward finding vegetables a more acceptable addition to your diet:

• Try to eat them consistently. Sometimes we may dislike a food simply because we aren’t used to its texture, taste – or both! Consuming it on a regular basis will get us more used to the food. While it may never become a favorite, we may find that it’s an acceptable part of our eating plan.

• Sometimes we may prefer certain vegetables raw while other vegetables we prefer cooked. This is perfectly acceptable. If you enjoy cooking, take the time to experiment in this way.

• When preparing vegetables, be creative!!! A trick I have used in the past is with Brussel sprouts. They are not my favorite vegetable, but when I steam them and add them to sliced apples that have been baked with a little cinnamon, they are truly delicious!

• It’s ok to have a small amount of dip with raw vegetables.

• Be creative with seasoning vegetables. When eating cooked vegetables, you may try sprinkling a little Parmesan cheese on them or using a small amount of balsamic vinegar. Using fresh herbs also gives vegetables a great flavor.

One website I would recommend is http://www.cookinglight.com/. It has a wide variety of delicious and healthy recipes using vegetables.

Question # 74
I know there are a lot of carbohydrates in fruits. Is it ok to eat them anyway if you're trying to lose weight?
An average serving of fruit (1/2 cup) will have approximately 15 gms. of carbohydrates and 60 calories. Fruit is a very nutrient dense food which means for the amount of calories it contributes to our diets, it provides even more nutrients. It is definitely ok to include fruit as part of a healthy weight loss plan – in moderate amounts. I would recommend eating two to three servings each day of fruit which would be approximately 1 to 1 ½ cups.

Question # 73
My physician and I discussed losing weight by cutting carbs, but I don't know how many daily carbs I should have?
The term “cutting carbs” has as many meanings as it does people using it. I would encourage you to moderate your carb intake while at the same time choosing predominantly those carbohydrates that are both full of nutrients and delicious. Healthy carbs would include fruits and vegetables and whole grains such as whole grain breads, cereals, and pasta. Less healthy carbs (those that should be eaten less often) would include sugary cereals, refined white bread, and regular pasta. There is no set number for how many carbs an individual should consume each day. What I would recommend is that you go to the following web site: http://www.mypyramid.gov/. By answering a few questions about your age, height, weight, gender, and physical activity level, it will give you a calorie level recommendation as well as make specific recommendations on the number of servings from each food group. Following these guidelines should allow for you to achieve the weight loss you desire.

Question # 72
Other than beans, what are some high fiber foods?
That’s a really good question. Fiber is a type of carbohydrate that our bodies cannot digest or absorb. There are two types: Soluble fiber found mostly in beans and fruits and Insoluble fiber found mainly in wheat bran, whole grains, nuts, and vegetables. Soluble fiber helps us feel full after eating and is also thought to help keep our hearts healthy. Insoluble fiber is thought to help keep our digestive system healthy.
According to the National Academy of Sciences Institute of Medicine, the daily needs of men and women for fiber differ, and change as they age:

• Age 50 and younger

- Women: 25 grams

- Men: 38 grams

• Age 51 and older

- Women: 21 grams

- Men: 30 grams

There are many foods that will contribute fiber to our diets. For the most part, fruits and vegetables, beans such as pinto, black, and navy beans, nuts, and whole grains are our best sources of fiber. Consuming five to nine servings of fruits and vegetables each day and a minimum of three servings of whole grains will help ensure we get the amount of fiber our bodies need. In addition, it’s recommended that we consume beans at least two to three times each week.

Question # 71
How many grams of fat a day is considered low fat?
Generally speaking a low fat diet would be one that contains 30 percent or less calories as fat. For a 1,500 calorie diet, this would be less than 450 calories or less than 50 grams of total fat. Of the 50 grams of fat, less than five grams should be saturated, no more than one gram should be trans fats, and the rest (44 grams) should be from mono and polyunsaturated fats. Saturated fat comes mainly from animal products while trans fats are mainly found in processed foods. Mono and polyunsaturated fats are found mostly in cooking oils, nuts, and fish. Reading food labels is one good way to keep track of how much (and what type) fat you are consuming.

Question # 70
What fruits are the most nutritious? How many miles should you walk a week to burn calories?
First, all fruits and vegetables are considered to be nutrient dense. What this means is that they all contain a large amount of vitamins and minerals. If you are looking for those that are more nutrient dense, the easiest way to determine that is to simply look at their color! In general those fruits and vegetables that have a deeper color are going to have more nutrients than those that lack color. Bottom line though – it’s important that we eat five or more servings of fruitsand vegetables each day. Eat those that you like and enjoy – and if you’re ever feeling a little adventurous, don’t hesitate to try something new!

As for your question about burning calories, any type of physical activity will burn calories. To find out how many calories you will burn while doing a specific activity, go to www.caloriecontrol.org/exercalc.html. In this way, you can decide how many calories you’d like to be burning during exercise and tailor your activities to reach your goal

Question # 69
Is it advisable to eat fruits and vegetables together in the same meal? It sounds silly but I have read they can counteract each others nutritional values when eaten together. Do you have any insight? Can I eat a banana and salad for lunch or save one for an afternoon snack?
Your question is actually a very good one. There is a huge amount of nutrition information out there – some true, some false and I always appreciate when someone takes the time to get the most factual information. In answer to your question, you can absolutely eat fruits and vegetables at each meal without having to be concerned about one’s nutrients interacting in a negative way with the others (Some of my favorite salads contain both fruits and vegetables!). While it is true that certain substances in foods will decrease the absorption of certain nutrients, this does not occur often – and is not limited to fruits and vegetables. My feelings are that it’s most important that you consume fruits and vegetables on a regular basis. If you choose to include both in a meal, that would be fine.

Question # 68
I have purchased 1/4 of beef from processing plant for the last few years. How many years is it safe to eat?
Frozen Beef should be stored at 0 degrees F or below, preferable in a manually defrosted freezer. Maximum temperature should be 5 degrees F. If a freezer cannot keep ice cream brick solid, temperature is above recommended level. Beef stored properly will maintain its original color, flavor, texture and nutritive value. Recommended storage times are:

Food
Freezer @ 0 degree F

Ground Beef

9-12 months

Roasts

12 months

Steaks

12 months

It’s recommended that you date packages. Longer storage is not dangerous, but flavors and texture will begin to deteriorate.

Question # 67
Is it healthier to substitute regular soft drinks with diet ones?
When you substitute diet soft drinks instead of regular soft drinks you can substantially decrease the amount of sugar and calories that you are consuming. Many studies show that regular soft drinks and other sugar laden beverages are the number one culprit that causes many of us to gain weight. Substituting diet sodas will, then, help some individuals lose weight and help prevent weight gain in others.

Question # 66
I am diabetic (2). A lot of cereal and fruit are high in carbs. How can I get what I need but keep the carbs low?
As you know, as far as a diabetic diet goes, 15 gms. of carbohydrates, regardless of their source, is considered one carbohydrate serving. One thing you might want to do is choose foods high in fiber. Because fiber is not digested like other carbohydrates, for carbohydrate counting purposes only, if a serving of a food contains more than or equal to five grams of dietary fiber, you can subtract the grams of dietary fiber from the total carbohydrate serving of that food. For example, if you choose a cereal that has seven grams of fiber per serving and each serving has a total of 27 gms. of carbohydrates, you would take 27 gms. – 7 gms. to get a net of 20 gms. of carbohydrates. The 20 gms. is what you would count as your carbohydrate intake (NOT 27 gms.) for that particular food. Remember, this only works if the food has five grams or more fiber per serving. If it has less than five grams, you cannot subtract the amount.

Question # 65
What are the calories in a shot of liquor such as Tequila or vodka?
There are approximately 100 calories in a shot of hard liquor. If consuming a mixed drink, don’t forget to add the calories of all the ingredients!

Question # 64
When talking about drinking enough water each day, should you include all liquids such as cola, lemonade, fruit juice, etc. or just plain water?
That’s a very good question. In order to make sure you are consuming enough fluids each day, you would count all the fluids you consume, not just water. So, go ahead and count cola, lemonade, and fruit juices. Keep in mind, however, that plain water won’t add calories while all the other choices will add extra calories and lots of extra sugar to your diet.

Question # 63
I would like a list of foods that keep you from wanting to eat sweets.
There really are no foods that can completely stop anyone from craving sweets. The trick is to try to control the cravings we experience. The following are some techniques that have been used successfully by some of my clients:

• Have a small amount of the food you crave at a predetermined basis. I had one client who enjoyed a small portion of chocolate once each week while another client found that eating three to four Hershey Kisses each evening after dinner controlled her cravings the rest of the day. They planned when they were going to indulge and looked forward to it. They also reported having a lot less guilt because they ended up not indulging as often!

• Eat only those sweet treats that you truly enjoy. For instance, if you are offered a peanut butter cookie and it’s not something that’s tops on your list of sweets, pass on it. Only use calories on those foods that will satisfy your craving.

• Some individuals found that in certain instances eating fruit will help lessen the craving for sweets. Fruit gives us the sweet flavor with many fewer calories – and much more nutrition.

• A more drastic approach that worked for some of my clients was their decision to completely eliminate any sweets from their diets. They found that they just couldn’t control their cravings and that giving into them – even in a small way – just led to bigger splurges.

When trying some of the above recommendations, keep in mind that any change you make is going to take some time. Try the one recommendation that you feel will work best for you and still with it for a period of time – at least two to four weeks. If that one doesn’t work try another. Change takes time – and a lot of patience!!!

Question # 62
Is there a website where you can find out if certain substitutes work well in recipes? I have a favorite cookie recipe that calls for 1 cup of sugar. I was wondering if I could use Splenda (does it bake well?). Thanks!
I know many people who have baked with Splenda and have gotten very good results with it. I am going to direct you to Splenda’s website for more information on cooking and baking with it. The website is http://www.splenda.com/. Another great website for cooking and baking substitutions is http://www.foodsubs.com/. When you access this site, type in “substitutions” for your search and you will get any substitution you can think of!!! One thing to keep in mind when making substitutions is to only make one ingredient substitution at a time. Each ingredient adds something special to a recipe and eliminating it or substituting it for another ingredient will likely change the taste and/or the texture of the finished product. You will want to make sure that the finished product is still acceptable for you to eat.

Question # 61
What should the daily Protein intake be for a woman between the ages of 30-40?
It’s recommended that a healthy individual consume approximately .4 - .45 grams of protein per pound of body weight. Therefore, you would take your weight (in pounds) and multiply it by the above numbers to get your approximate protein recommendations.

Question # 60
I take a calcium supplement daily. Does it make a difference if I take it with meals or between meals?
Most brand name calcium products are absorbed easily in the body. Calcium, whether from the diet or supplements, is absorbed best by the body when it is taken several times a day in amounts of 500 mg or less, but taking it all at once is better than not taking it at all. Calcium carbonate is absorbed best when taken with food. Calcium citrate can be taken any time. Your calcium supplement ingredient list should specify if the calcium you are taking is calcium carbonate or calcium citrate.

Question # 59
I've heard that drinking chocolate skim milk negates its calcium benefits for the body. Is this correct or incorrect?
Chocolate contains oxalate, a naturally occurring substance found in cocoa beans. In large amounts it may inhibit absorption of calcium in our body. The amount of oxalate in chocolate however is very small so any effect on calcium absorption will likely be minimal. To set your mind further at ease, a study that was published in 1989 reported no difference in calcium absorption between plain milk and chocolate milk.

Question # 58
I am 13 years old, and definitely not in shape. How can I lose 66 pounds in one month?
I can understand your wanting to lose weight. However, it is absolutely not recommended that anyone – especially a teen – lose 66 pounds in one month. At 13 years old, your body continues to mature and grow. For this reason, it is important that you get the nutrients that your body needs to be healthy.

I would recommend that you first take a look at your current eating patterns. For example, when and how often do you eat? What foods do you eat? And lastly, how much do you usually eat? Then I recommend you take a look at the following Web site: http://www.mypyramid.gov/. This site will explain what foods are best for you, how many servings a day are recommended from each group, and what a serving size is for each food. You may also think about including some type of regular physical activity. What type of activities do you prefer? Do you like individual activities such as walking, bicycling, or swimming or do you prefer team or group sports such as basketball or volleyball? Finally, I would advise that you enlist the help of an adult to help you succeed in adopting a healthier lifestyle. This adult could be a parent, a physical education or health teacher, a school nurse, or your family physician. Your family physician may also think it a good idea for you to speak with a registered dietitian.

Question # 57
I do not know how to read food labels. How many calories, fats, and trans fats are acceptable amounts in food?
That’s an excellent question. When asked about food labels, most Americans admit to having trouble reading them – and understanding what they should be looking for. I am recommending two Web sites that will take you through the basics of label reading. They will explain to you each nutrient on the label as well as the importance of serving sizes and calories.

http://www.cfsan.fda.gov/~dms/foodlab.html.

http://www.nhlbi.nih.gov/chd/Tipsheets/readthelabel.htm.

Question # 56
I have started walking for 30 minutes a day, and have noticed my energy level rising. I have also managed to lose 3lbs. Is that a good start or could I do more to loss the weight faster?
It sounds to me like you are on the right track! To successfully lose weight, it’s recommended that you include regular physical activity (your 30 minutes of walking each day) and cutting back on calories while eating in a healthful way. You stated that you’ve lost 3 pounds but didn’t say in what length of time you lost this weight. Generally speaking, those who lose between ½ pound and 2 pounds per week are usually more successful at losing weight – and maintaining the weight loss. When losing weight, it continues to be important that you eat foods that are high in vitamins and minerals such as fruits and vegetables, low fat or no fat dairy products, whole grains, and lean protein. I would recommend that you visit the following Web site: http://www.mypyramid.gov/. It will help you determine how many servings of food from each food group you should be consuming and also discusses suitable serving sizes.

Question # 55
I have a hard time controlling my eating. I start and even when I am full I have dessert. I seem to always want something sweet after I eat. I will have a great salad for lunch and down cookies or candy after.

Can you give me some tips I have not tried yet? I have very little will power it seems. I stress eat a lot. Thank you for any help.
For what it’s worth, you aren’t alone. Many people (especially females) tend to eat whenever they are under stress. The key is to find a way for you to still satisfy your hunger and cravings without over doing it. The following are some tips on cutting back on the sweets that you eat. Different strategies work for different people so don’t be discouraged if you need to try more than one of the following tips.

1.) Try not to keep sweets (i.e. candy, cookies, or any other type of dessert) on hand. Sometimes just the fact that the food is readily available makes it too easy for us to indulge. Make getting to the dessert more difficult or even inconvenient. For instance, if you are craving a cookie and there isn’t one nearby you might be less likely to have one. On the other hand, if you really, really want something sweet, you might find that you have to take a short walk to get to it. This will at least entail that you get a little exercise before eating your dessert!
2.) Keep fruit on hand. If what you are really craving is something sweet, a piece of fruit just might do the trick! There are many fruits that are available and reasonably priced this time of year – apples, oranges, bananas, grapes, and mangoes just to name a few. Indulging in a piece of fruit may not only help your craving for sweets but will do it with fewer calories – and many more vitamins and minerals.
3.) If you find that you simply must have something sweet after a meal, work at controlling the amount of the dessert. For instance, you may find that one or two mini cookies will satisfy your craving just as well as 3 larger cookies. In the same way, most candies are now sold in “bite sized” versions. Instead of consuming an entire candy bar, choose one or two bite sized pieces. Again, you will be satisfying your craving while consuming fewer calories.

As for the stress you experience, if you are able, try to remove yourself from the source of your stress for 5 or 10 minutes. For instance, if you are at work take a 5 or 10 minute break. Take a short walk, practice deep breathing exercises, breath some fresh air – anything to help you relieve some stress. If you are able to be successful in this, you may return to your work area feeling rejuvenated - and not feel the overpowering need to eat. Thanks for your question and good luck!

Question # 54
Can you ever drink too much water? If so how much is too much?
Yes, individuals can drink too much water. This isn’t something, however, that happens often – and to the average individual. As for your question of “how much is too much”, that will depend on the size, gender, age, and physical activity of the individual. It’s more important to be able to assess your specific fluid needs. Keep in mind that while 80% of our fluid needs are met through the beverages we consume, we meet approximately 20% of our fluid needs through food sources such as fruits, vegetables, and soups. Most of us obtain the appropriate amount of fluids by using our thirst sensation as our guide. Exceptions to this are individuals who are sick, the elderly, and persons who engage in strenuous physical activity. These individuals should speak to their physicians for specific fluid recommendations. As for the athlete, the following website has the most recent hydration recommendations from the American College of Sports Medicine (ACSM): http://sportsmedicine.about.com/cs/hydration/a/acsmfluid.htm

Thanks for your question.

Question # 53
I was just checking the US dietary guidelines, and I found an Adult Energy Needs Calculator, I typed in male, 19 years old, 5 foot 8, 138 pounds, and about 1 hour/day of activity (I do 8-9 hours/week). I was told that I should consume 2,890 calories for weight maintenance, but this seems a little high (21 calories/pound), even though I do eat well. Also am I underweight? My gym told me I was underweight and should weigh 148-159. Many online calculators say I should weigh 154. Thanks for your time.
First, let’s address your weight. At 5’8” and 138 pounds, you have a BMI (Body Mass Index) of 21. A healthy BMI is one that is between 20 and 25 – and you are within this range. If you are exercising regularly, eating a healthy diet, have plenty of energy, and feel good, I believe this may be a weight that is appropriate for you. If you are concerned about your weight being too low, however, I would talk to your family physician about it. He or she can give you a complete check up and get your comprehensive medical history and make a determination based on that.

As for your energy (calorie) needs, as long as you are eating a variety of fruits and vegetables, low fat/non fat dairy products, lean protein, and whole grains – and are eating enough to maintain your weight with all the physical activity you do, I would say you are consuming the appropriate number of calories. The on-line calculators estimate needs based on groups of individuals. In your case, you belong to the group of people of a particular age, gender, height, and weight. We all, however, have metabolisms that vary from one person to another and therefore, have varying nutrient needs. That’s why you may not need exactly 2,890 calories per day while another individual in your group may.

Thanks for your question!

Question # 52
Hello, I am a young, active woman. I feel like I eat a very normal diet and good portion sizes, providing my body enough calories, but I am always hungry! Any tips on calming my hunger pains?
Different food types provide different amounts of satiety. That is why it is recommended that at each meal or snack individuals include foods that contain all three of the macronutrients: carbohydrate, protein, and fat. For instance, if you have a salad at a meal it might consist of mixed greens, vegetables, sliced chicken breast, and a little salad dressing. The mixed greens and vegetables would be predominantly carbohydrates, sliced chicken breast, protein, and salad dressing would add a little fat. In the same way, if you have a piece of fruit (carbohydrates) for a snack, you may want to add a small amount of nuts (protein and fat). You will feel more satisfied than if you just ate the piece of fruit. A small amount of cheese, yogurt, cottage cheese, and nut butters (in addition to nuts) will all give you a lasting feeling of fullness. You may also consider trying a small amount of dip with your vegetables. If you are concerned about the extra calories you may consume by eating these foods, I want to emphasize that you won’t need to consume large amounts of these foods. By eating in this manner, you may actually end up eating fewer snacks in the long run. Try it and see how it works for you.

Question # 51
Hi, I'm breastfeeding and am hungry all the time. What foods would help sustain my energy? Do you have suggestions for good snack foods that would help?
First of all, congratulations on making the decision to breastfeed your baby. It is such a great, nutritious beginning for your child. There are many healthy snacks that you can include as a part of your diet. The following is a list of suggestions:

1.) Fruits and vegetables are always a great snack. They are low calorie, full of a variety of vitamins and minerals – and delicious! There are always a variety of fresh fruits and vegetables that are in season and available for you to enjoy. You may also choose frozen and canned fruits but be aware of the possibility of added sugar. Always check the ingredient list to make sure you are getting a product that does not have sugar added. Sugar adds calories without adding nutrition.
2.) Low fat dairy products are also an important option. Milk, yogurt, and cottage cheese are good bets. Cheese is also something you may include but be cautious of the portions you consume as cheese may be high in both fat and calories. If you don’t tolerate milk or other diary products, you may choose soy milk or other soy products instead. There are a variety of soy milks that are available in various flavors such as chocolate, orange, and vanilla.
3.) Nuts and nut butters can also be a good choice. They, too, provide many nutrients and can be very filling. Be careful with the portion sizes, however, as nuts are usually high in calories.
4.) You may also choose to include as a snack whole grain cereals, crackers, and breads. Again, these will provide many nutrients as well as add to your daily fiber totals.
5.) Lean protein is also a great alternative. You can place a few very thinly sliced pieces of turkey and chicken on whole grain crackers or slice of bread and have a very tasty and filling snack. You may also choose to enjoy the occasional fresh flavor pouch of tuna or salmon.

Thanks for your question.

Question # 50
When I eat bread, I get the most restless leg feeling. Do you know what's in bread that could cause this reaction?
Your problem is not one that I’ve ever come across. I would recommend that you speak to your family physician about it. He or she will be able to get a complete medical history and see if there are perhaps other symptoms that also may accompany your “restless leg” feeling. Good luck!

Question # 49
Where can I find good information for a diet that will help somebody with all these conditions? Diabetes (not requiring insulin), Barrett's esophagus, Obesity.
There are several Web sites that have very good nutrition information. A few of them are:

• National Heart, Blood, and Lung Institute http://www.nhlbi.nih.gov/guidelines/obesity/bmi_tbl.htm/
• National Heart Association http://www.americanheart.org/
• American Diabetes Association http://www.diabetes.org/
• USDA’s Food Guide Pyramid http://www.mypyramid.gov/

I really do feel, however, that it would be very worth your while to begin your new eating style with a visit with a registered dietitian (RD). An RD can devise an eating plan specific for you and your needs - one that conforms to your current lifestyle while at the same time helping you meet your needs. To find an RD in your area, either call your family physician for a referral or contact your local hospital for a list of RD’s who counsel clients.

Thanks for your question!

Question # 48
What is the difference in calories in turnips versus potatoes? Are there any other comparisons?
You may want to go to the following Web site: www.mypyramid.gov. You can register (free) on this site and access their food data base. In this way, you can find out the calories in each food as well as the other nutrients they contain. If you prefer, there are several books in bookstores that also list the calorie and nutrient content of thousands of different foods.

Question # 47
I want to know what the average weight for a female who is 32, 5’7” and some inches and weigh about 220. Also, I would like to know what exercise I should start off with. Am I at any health risk?
In most cases, the health care profession uses BMI (Body Mass Index) as the standard for determining a “normal” range of weight for an individual. Your BMI is currently approximately 33. It’s recommended that an individual maintains a BMI of between 20 and 25 to be considered within a normal range. There are, however factors that can have an effect on BMI such as body composition. Therefore, I would recommend that you and your physician come up with a weight range that is right for you. As for a good exercise, I would suggest that you think about some types of physical activity that you enjoy and figure out a way to include those activities in your life on a regular basis. Generally speaking though, people usually are successful if they engage in some type of regular walking program. If you haven’t exercised regularly in some time, I would advise that you speak with your doctor who can help you set up an exercise plan that is right for you.

There are several health risks for individuals who are overweight. First, overweight people are at higher risk for heart disease, strokes, diabetes, and perhaps even certain cancers. Being overweight also puts additional stress on joints which may cause pain and limit some forms of physical activity.

Thanks for your question.

Question # 46
Can you tell me where to find a calorie counter? I am trying to count the calories in the food I am eating, but unless it's in a package with a label, I can't tell. For example, I don't know how many calories are in a banana, etc. Can you tell me where I can find that info? Thanks so much!
You have several options. First, you can get online and access the USDA Web site – http://www.mypyramidtracker.gov/. Registering (free) for this site will give you access to their online calorie database. If you’d prefer something else, you can go to any bookstore and purchase a calorie counting book. There are many that are currently out on the market and will include common foods such as fruits and vegetables, meats, breads, and cereals. Thanks for your question!

Question # 45
What does one serving consist of at one meal? I need a guideline.
To get a full list of serving sizes for various foods in each food group go to the following USDA Web site: http://www.mypyramid.gov/pyramid/index.html. Click on “Inside the Pyramid”. This will allow you to access each food group in the pyramid and find serving sizes for each food within that particular group. Thanks for your question.

Question # 44
Due to medical reasons my doctor recently recommended I stop eating foods containing yeast, dairy, and the food additive aspergillis niger. Can you refer me to any books or Web sites that can help me figure out a whole new diet?
I would really encourage you to visit with a registered dietitian to help you sort out your new dietary needs. Some of the foods that you will need to eliminate from your diet will be obvious, but some will be a little more difficult to figure out. A registered dietitian can help educate you on these foods, and will also help you develop an eating plan that you can enjoy and at the same time will provide you with all the nutrients you need. You can find a registered dietitian in your area in several ways. First, you may call your family physician for a referral. You can also call a hospital in your area to get names of dietitians at its facility who counsel clients such as yourself.

Question #43
I have a total cholesterol level of 133. I know that is good - it should be under 200. My HDL is 54. I don't know if that is good or bad?
According to the American Heart Association, a desirable total cholesterol level would be less than 200 mg/dL, so your level of 133 is very good. A level less than 200 generally will indicate that your risk for a heart attack or stroke is relatively low, unless you have other risk factors.

There are several other measurements that go into making up your total cholesterol and HDL is one of them. HDL is typically referred to as your “good” cholesterol. Generally speaking, higher levels of HDL are more desirable. Low HDL levels (less than 40 mg/dL for men and less than 50 mg/dL for women) puts you at a higher risk for heart disease. Average levels are between 40 – 50 for men, and between 50 – 60 for women. Your level of 54 then would be considered to be within the average range.

Another cholesterol measurement that’s important to note is LDL. It is typically referred to as the “bad” cholesterol since a high LDL level is often times associated with an increased risk for heart disease. An LDL level of less than 100 mg.dL is considered optimal.

Lastly, the measurement of blood triglycerides is also a part of your total cholesterol level. Triglycerides are a measurement of the amount of circulating fat in your blood. A measurement of less than 150 mg/dL is considered optimal.

Question #42
I tend to get constipated frequently and avoid and/or cut back on eating red meat, dairy products, fried foods and chocolates as these tend to aggravate me. What are some good food choices for obtaining fiber?
Fiber is a type of complex carbohydrate that our body cannot digest or absorb. It may provide such benefits as helping to reduce our cholesterol levels, keeping us “regular” with regards to bowel movements, may decrease the risk of type two diabetes, and helps keep us feeling fuller after meals.

It’s recommended that the average American consumes between 20 and 35 grams of fiber per day. The best way to do this is to consume those foods highest in fiber. The following is a recommendation of high fiber foods along with a suggested number of servings:

• Whole grains – try to choose breads, cereals, rice, pastas, and crackers that are whole grain. Choose breads with a minimum of 3 grams of fiber per serving and cereals with a minimum of 5 grams of fiber per serving. Aim for a minimum of 3 whole grain food servings each day.

• Fruits and vegetables – include 5 to 9 servings of fruits and vegetables each day. Depending on your choice, an average serving will include 3 to 5 grams of fiber.

• Dried beans – these foods are not only full of nutrition, they also contain quite a bit of fiber – approximately 5 grams per ½ cup serving. Make an effort to include them in your diet 3 to 4 times per week.

One important point to make is that if you currently are not eating 20 to 35 grams of fiber per day but would like to make the effort to do so, increase the fiber in your diet gradually. Doing it too quickly may actually contribute to constipation. In addition, make sure to drink adequate fluids as this will also help keep you regular.

Question #41
What food option is better, fat free or sugar free? What is the difference?

Strictly speaking, neither fat free nor sugar free is better than the other. Sugar belongs to a classification of nutrients called carbohydrates, while fat is a collective term used to describe another classification of nutrients. As a carbohydrate, sugar has 4 calories per gram while fat contributes 9 calories per gram. The concern is that many foods that are high in fat or high in sugar tend to be very low in nutrients. The terms fat free and sugar free simply mean that a food has been made with no fat or no added sugar. I would caution you that a food being fat free or sugar free, does not guarantee that it is healthy for you. For instance, a diet soda may be sugar free but still contain few nutrients. In the same way, a cookie may be fat free but also be void of nutrients. I would recommend the bulk of the foods you consume be fruits and vegetables, low fat or non fat dairy products, whole grains, and lean protein. If you do choose to include sugar free and fat free products, do so in moderation.

Question #40
I am a diabetic. My educator said that I needed to eat 45 carbs each meal. I seem to be managing that, but have gained about 10 lbs. I have started trying to eat less fat now. Am I on the right track?
There could be many reasons for your weight gain. First, you could be eating carbohydrates that are high in calories, you could be eating a high amount of fat, or you could be eating high amounts of protein that are also high in calories. You didn’t say, but have you recently started taking medication for your diabetes? Some diabetic medications may also put you at risk for some amount of weight gain. What I recommend that you do is make another appointment with your diabetic educator. If that isn’t possible, contact your doctor who can refer you to another dietitian. You need your entire situation to be looked at and a registered dietitian can do just that. In addition, if I were you, I’d begin keeping a log of every single thing you eat and drink. Take this along with you when you meet with your educator/dietitian so he or she can get a more detailed idea of what you’ve been doing.

Question #39
I would love to cook much healthier meals for my son and husband but I can never find a meal that looks good or is quick to make. Are there any cook books you recommend?
There are many magazines and cook books that I recommend for those who enjoy cooking and are looking to make healthier meals for their families. Cooking Light and Light and Tasty magazines are two of my favorite. Most recipes are quick and easy to make. Both may be found in supermarkets as well as the larger retail stores that sell magazines. As for cookbooks, I would recommend Fix It and Forget It – Lightly, any of the Cooking Light series of cookbooks, or any of the cookbooks published by The American Heart Association. Good luck!

Question #38
I will soon graduate (at age 55) with general studies degree from IUSB. I am interested in nutrition, what kind of job do you suggest I might research? I live in South Bend area. Thank you.
First of all, congratulations on attaining your degree! That is no small fete – at any age. Most jobs in the field of nutrition do require that an individual is a registered dietitian (RD). A registered dietitian is an individual who has a minimum of a 4 year degree in nutrition/dietetics from an accredited university. After completing a degree, the next step is to complete an internship program. This program may vary somewhat from university to university but generally takes an additional year to complete. At this point, the individual then takes a national registration exam. Only upon successful completion of this exam is someone a registered dietitian. The vast majority of jobs in the nutrition field do require that an individual be a registered dietitian.

Thanks for your question.

Question #37
I was told to go to a low fat diet. How do I know I am keeping my fat low? I read labels but am I to use total fat, or the others listed? Is there a total amount of fat I should try to stay around? Say like 20 grams of fat?
High fat intake can contribute to excess body weight. In addition, a diet high in fat may raise cholesterol levels thereby increasing a person’s risk for heart disease. High fat diets have also been linked to an increase risk for strokes and certain types of cancers. The dietary reference intake for fat for adults is 20% - 35% which means that no more than 20% - 35% of your daily calories should come from fat. It is fairly simple to figure your percent of calories from fat. Look at the nutrition label and take note of the total calories per serving as well as the total amount of fat per serving. To stay within the recommended fat allowance, you should have no more than 2 – 3 total grams of fat per 100 calories. That said, an individual who is consuming 1800 calories per day would aim for a fat intake range of between 40 and 70 grams of fat.

It’s also important to look at the type of fat you are consuming. Try to decrease the amount of saturated fat (animal fat, butter, coconut, and palm oils) as well as the amount of trans fat (primarily found in processed foods) in your diet. Focus instead on the healthier monounsaturated and polyunsaturated fats. These two types of fats will be found primarily in nuts, avocados, olive and canola oils, and fish. Thanks for your question.

Question #36
I am on a no white flour, no white sugar diet due to a heart attack and diabetes. Is spelt flour and semolina considered white flour? Also is turbinate sugar considered white sugar? Thanks for your help.
Typically when the term “white flour” is used, it refers to wheat that had been refined. During the refining process, the nutrient content changes and oftentimes, much of the fiber is lost. Semolina flour is a type of hard wheat flour that is coarsely milled. It is generally used in the making of gnocchi, some pasta, and couscous. Spelt is an ancient wheat variety native to Southern Europe that can be used in equal quantities to replace the more traditional flour in recipes.

I think the bigger issue for you is that when choosing a product that is made with any grain (cereal, bread, pasta, rice), you will want to choose one that is made with a whole grain. If it’s truly a whole grain product, the words “whole grain” and the type of grain used in the product (i.e. wheat), will be listed as the first ingredient on the ingredient list on the nutrition label. You will also want to look at the amount of fiber that a serving of the food contains. Generally a food that is a good source of fiber contains at least 2.5 grams per serving and a food that is an excellent source of fiber contains a minimum of 5 grams per serving.

Turbinado sugar is raw sugar that has been “steam-cleaned”. The coarse turbinado crystals are blond colored and have a delicate molasses flavor. Turbinado sugar is not “white sugar” per se but it is nutritionally similar to white sugar and is digested by our body in a similar manner. It will, in addition, have a similar effect on our body to white sugar with respect to blood sugar.

Thanks for your questions.

Question #35
I am a cyclist who is over weight. I am planning on riding the r.a.i.n. ride next year. I must loose weight! I thought of supplementing a couple of the in-between meals with a protein shake when experts recommend 1-1.5 grams of protein per pound of body weight. Do they mean total weight or lean muscle mass weight, in which I would have to figure my percentage of lean mass?
Usually when we talk about grams of anything per pound of body weight, we are talking about total body weight not just lean mass. I hesitate to recommend or endorse any type of supplementation for you when I don’t know more details about you (i.e. height, weight, age, length and intensity of physical activity, general health). Since you are not only looking to lose weight but also to train for a cycling event, I would really recommend you visit a dietitian. You may even search for one who specializes in working with athletes. A dietitian can help you meet your weight loss goals and at the same time ensure that you are meeting your nutritional needs. Thanks for your question.

Question #34
I was just told I am allergic to rice, corn, sugar and all grains. So what is there left for me to eat? HELP!!! Is there only air, ice cubes, lettuce and water to eat?
I can assure you that there is more for you to eat than “air, ice cubes, lettuce, and water!” But I do appreciate the fact that consuming a balanced diet will be more of a challenge for you due especially due to your allergies. Please contact your physician who can put you in contact with a registered dietitian (RD). An RD can help you understand what foods you can eat due to your allergies; how to read food labels to ensure you aren’t getting foods that are incompatible with your diet, and also help you develop a meal plan that will help control your blood sugars. If your physician is unable to refer you to an RD, you can call a hospital in your area that will be able to do so. Good Luck!

Question #33
What are the qualifications of a nutritionist? What does she do? What are the important things to do for being a nutritionist?

Most jobs in the field of nutrition do require that an individual is a registered dietitian (RD). A registered dietitian is an individual who has a minimum of a 4 year degree in nutrition/dietetics from an accredited university. After completing a degree, the next step is to complete an internship program. This program may vary somewhat from university to university but generally takes an additional year to complete. At this point, the individual then takes a national registration exam. Only upon successful completion of this exam is someone a registered dietitian. The vast majority of jobs in the nutrition field do require that an individual be a registered dietitian. An RD has the opportunity to work in many areas. First, there are many who work in a clinical capacity in hospitals. Clinical RD’s assess hospital patients and may provide nutrition education as well. There are also RD’s who meet with individuals on an outpatient basis. These individuals need counseling and education on a variety of topics – weight loss, diabetes, allergies – to name a few. Other places where an RD may be employed are in a physician’s office or clinic, school food services, public health, and health clubs. In addition, RD’s may act as spokespersons for food manufacturers and supermarkets. Thanks for your question.

Question #32
Do you have any suggestions on what kinds of nutrition foods should we try to have around for snacks or preparing a quick dinner?
The American Institute for Cancer Research (AICR) has developed something that they call “The New American Plate.” They recommend that 2/3 or more of your plate at any given meal consist of fruits, vegetables, and whole grains. The other 1/3 (or less) of your plate should then consist of lean animal protein. For more information on this you can access their website at http://www.aicr.org/.

Supermarkets now have a variety of “quick to your table” meals. These can be an option, but make sure to look at the nutrition label before choosing to include them in your family’s meals. As a general rule of thumb, select those items which have less than 30% fat. A quick trick to use to determine this is to ensure the item has no more than 3 grams of fat per 100 calories. If you enjoy cooking, there are magazines and cookbooks available that focus on quick, healthy meals. One such magazine is “Light and Easy” and is sold at many supermarkets and larger retail stores. A cookbook you may want to look at is “Fix it and Forget It – Lightly”. This book contains meals that can be prepared in a crock pot. Again, it may be found at many of the larger retail stores.

As for your question about healthy snacks, I would again recommend including fruits and vegetables, small amounts of nuts, low fat or fat free dairy products including milk, yogurt, and cheese, and lean protein such as cottage cheese, sliced turkey or chicken.

Thanks for your question.

Question #31
How do we get our schools to offer non-fat milk? The pediatricians tell us to switch over to non-fat after 2 yrs old. However, when they start school all that is offered is 2%. The other choice they offer is juice. Again, our pediatrician said very little juice. We would rather our children drink water. What can we do to make this change?
I appreciate your concerns on both accounts. If I were you, I would set up a meeting with your School Food Service Director. Often times, there is one individual in each school system who heads up the school lunch program and makes most decisions on what is offered. You can then discuss with this individual your concerns and understand why your child’s school is not offering the items you’d like to see offered. It may simply be that this issue has never come up before or maybe he or she doesn’t believe there is enough of a demand for skim milk and/or water. It might be that you will need to show that there are many other families who also desire these products for their children. Schools really are striving to make lunches healthier for children, and as a parent, I think it’s important that your voice is heard. Good luck!

Question #30
I just found out I have type 2 diabetes. What is a good breakfast on the run?
The answer I'm going to give you is going to be general in nature due to the fact that everyone's nutrient needs will be slightly different depending on their age, gender, activity level, and general health. Since you have recently been diagnosed with Type II Diabetes, I would really recommend that you schedule a visit with a registered dietitian (RD). A dietitian is specially trained to help an individual meet his or her specific needs. A dietitian can also help you to understand your new dietary needs and guide you in adopting an eating plan that's right for you in your new circumstances. Call your physician or a local hospital in your area to get a referral to a dietitian in your area.

To get back to your question, it's best to include in each meal or snack some amount of complex carbohydrates, protein, and fat. Again, the exact amount will depend on you and your specific nutrient needs. Some items you may consider including would be low fat or fat free milk or yogurt, whole grain cereals, and fresh fruit. You may also consider some not-so-traditional foods such as peanut butter on whole grain bread, a small amount of nuts, reduced fat cheese, low fat cottage cheese, or even lean deli meats. In addition, eggs or egg whites may also be included as part of a healthy breakfast.

Thanks for your question

Question #29
I am 14 and I am 5ft tall. I weigh about 110 pounds. I don't care about my weight but, how can I lose my thighs and my hips. What should I eat? I am in high school now, and I am interested in becoming a nutritionist in the future. Should I take the SAT test or something else?
Let's start with your question regarding what foods you should eat. I am going to refer you to the following Web site: http://www.mypyramid.gov/. This is the Web site for the new interactive food guide pyramid. Basically, a healthy diet consist of fruits and vegetables, low fat or no fat dairy products, lean protein such as chicken and turkey, and whole grain cereals, rice, and pastas. You will also want to include small to moderate amounts of "good" fats such as those found in nuts, avocados, and fish, and in cooking oils such as olive and canola.

Go to the above site and register at no charge. You will then be asked some very general questions. After doing so, you will then receive some general recommendations as to your food intake.

You also asked how you can "lose your hips and thighs". It may be that you simply need to increase the amount of physical activity you engage in on a regular basis. Both aerobic exercise such as running, walking, bicycling, or swimming, and anaerobic exercise such as resistance training will help increase your muscle mass and give your body a more "toned" look. Be aware, however, that everyone's body has a certain shape. It's not possible to "spot tone" nor to lose weight in one specific area of the body.

Finally, if you are interested in becoming a dietitian, you would need to take the SAT test while in high school. To become a registered dietitian, you will need to have a 4 year degree from a university. With the help of your guidance counselor, you can start checking out schools that offer a degree in nutrition or dietetics.

Thanks for your question. Good luck!

Question #28
I need to go on a low carb low fat diet per my doctor. With my family history of heart disease, it is recommended. Do you have any suggestions for me - especially something healthy to eat during the work day?
I'm not sure from your question if you have specific risk factors yourself for heart disease or if your family history is your only risk factor. To give you more specific dietary advice, I would need to know at minimum your age, height and weight, cholesterol level (including Total Cholesterol, LDL, HDL, and triglycerides), blood glucose level, and more about your health history. One diet does not fit everyone's needs so without more specific information, I really hesitate to answer your question. To start you off with a heart healthy diet, I would recommend you go to the website of the American Heart Association. It is http://www.americanheart.org/.

Thanks for your question.

Question #27
I am pretty tired all the time. My friend says I should be eating lots of protein but I've found it hard finding a menu including lots of protein. I'm not real good at just putting things together myself. Any suggestions?
There is no one food, or food group, that will automatically give you more energy once you begin to consume it regularly or in greater amounts. Since you say you are tired all the time, I would begin by visiting your family physician. He or she will be able to get a more thorough history of what is going on with you and rule out any type of illness or disorder that may be contributing to your lack of energy. In addition, there might be other lifestyle factors that may be contributing to your lack of energy. Among them would be an inadequate amount of sleep, a lack of regular physical activity, stress, and not consuming a proper diet.

Thank you for your question.

Question #26
I need ideas of food that contain protein for healing open and recurring skin breakdowns.
Individuals who experience recurring skin breakdowns have an increased need for high quality protein. Highest quality protein is found in meat, fish, poultry, eggs, and dairy products. You can also get protein from grain products as well as vegetables. Some individuals who have skin breakdowns also may consume a nutritional supplement drink (that is higher in protein) once or more each day. Since you stated that these skin breakdowns are recurring, I really would recommend you speak with your doctor who can refer you to a registered dietitian for a one-on-one counseling session. You will then be given a diet specific to you and your calorie needs as well as a recommendation for protein needs that are specific to you.

Question #25
I know onions have natural sugars. A friend is insisting that the onions can have one calorie count when they are raw, but when cooked, they release their natural sugars and are then higher in calories. I can't see how this could be, but I would love to know for sure. I use onions a lot.
The only reason cooked onions may be higher in calories than raw onions is if you add oil, margarine, or butter to cook or sauté them. Otherwise, I think you can safely assume that the calories will be similar between cooked and raw onions.

Question #24
I have seen several dietary guidelines that recommend regular butter, cheese, and sour cream instead of the low fat or fat-free varieties. In view of the emphasis on restricting total dietary fat, why is this?
Since I don't know to which Web sites you are referring, I'm not sure why exactly those recommendations were made. I can, however, address the subject in a general way. First, you are correct that butter, cheese, sour cream, and other dairy products may contain a large quantity of fat - most of the fat being saturated. One gram of fat is very calorie dense, containing more than twice the number of calories than does one gram of either protein or carbohydrates. That is one that a lower fat diet is recommended. In addition, saturated and trans fats have been linked to an increased risk of heart disease so it's important that we limit the amount of these fats that we consume. It is normally recommended that we choose low fat or reduced fat dairy products as this will help us cut down on both calories and our saturated fat intake. With regards to butter vs. margarine, it is generally recommended that we choose margarine over butter since margarine will not contain saturated fat. Also make sure when choosing a margarine that is contains no trans fats. Since January of this year, the FDA has mandated that the amount of trans fats be listed on the nutrition label of each product so this should be relatively easy to do.

In summary, some individuals may erroneously believe that choosing a lower fat product entitles them to consume more of the product. Even though it is lower fat, we will still want to consume small to moderate amounts of these foods.

Thanks for your question.

Question #23
What are a few of the best plant-bases (non-meat, non-dairy) sources of protein, and what might I pair them with that have a bit of carbohydrates? I generally try to have two snacks a day, each with a little protein and a little carbohydrate. I get a bit tired of alternating between low-fat yogurt and an apple and a string cheese stick. I know nuts are a plant source of protein. Also, what could I combine with these plant-based protein sources that offer a few good carbs? I don't generally like nuts combined with fruit. (Someone had recommended walnuts and an apple, but I don't care for that combo.) Any ideas are appreciated. I like to vary my food selections from day to day, so I'm always looking for alternatives to my typical snacks...Thank you!
Some of the best sources of plant based protein are dried beans, nuts, and soy products. As for pairing them with carbohydrates, you might try mixing nuts with a small amount of dried fruit (as opposed to fresh fruit) or a high fiber cereal (>5 grams of fiber per serving). You may also choose a slice of soy cheese on a whole grain cracker, or maybe even a bean dip on baked or whole grain tortilla chips. There are many soy products that are on the market these days that you may want to choose. Another good snack choice would be peanut butter - or other nut butters on whole grain crackers or a slice of whole grain bread. Give some of these suggestions a try and see what you think!

Question #22
I would like a list of foods rich in iron. Are tomatoes a fruit or vegetable?
Iron is a mineral that is needed for the proper function of hemoglobin, the protein in red blood cells that carries oxygen. It is also needed for proper muscle and organ function. There are two types of iron in food, heme and non-heme iron. Heme iron is found primarily in animal products and is more easily absorbed by our bodies. Non-heme iron is found primarily in plant products which our bodies find more difficult to absorb. Food sources for iron are meat, fish, and poultry, egg yolks, beans and legumes, green leafy vegetables, and fortified grains (including breads, crackers, and cereals). One thing we can do to increase iron absorption from the foods we eat is to consume these foods with another food that is high in Vitamin C. Examples of foods that are high in Vitamin C are citrus foods and tomatoes and tomato products.

Now for your question regarding whether a tomato is a fruit or a vegetable. A tomato develops from a flower on the tomato plant so technically a tomato is a fruit. However, in cooking, and because the tomato is more savory than sweet, we use the tomato more as a vegetable than a fruit.

Thanks for your questions.

Question #21
I am currently at a BMI of 26.6. I would like to lose some weight, but what is a good caloric intake to stick to. I have a gym membership and have been exercising all summer and haven't lost a pound. HELP!! Also is there a Web site with a certain number of calories - menus for breakfast, lunch and dinner that would be healthy? Thanks
What I would recommend you do first is to take a minimum of 3 - 5 days and keep a record of everything you eat or drink during that time period. If you go to the Web site www.mypyramid.gov you can set up an account (free), enter the foods you'v

*Foods with Potassium*	*Serving Size*	*Potassium (mg)*
Apricots, dried	10 halves	407
Avocados, raw	1 ounce	180
Bananas, raw	1 cup	594
Beets, cooked	1 cup	519
Brussel sprouts, cooked	1 cup	504
Cantaloupe	1 cup	494
Dates, dry	5 dates	271
Figs, dry	2 figs	271
Kiwi fruit, raw	1 medium	252
Lima beans	1 cup	955
Melons, honeydew	1 cup	461
Milk, fat free or skim	1 cup	407
Nectarines	1 nectarine	288
Orange juice	1 cup	496
Oranges	1 orange	237
Pears (fresh)	1 pear	208
Peanuts dry roasted, unsalted	1 ounce	187
Potatoes, baked,	1 potato	1081
Prune juice	1 cup	707
Prunes, dried	1 cup	828
Raisins	1 cup	1089
Spinach, cooked	1 cup	839
Tomato products, canned sauce	1 cup	909
Winter squash	1 cup	896
Yogurt plain, skim milk	8 ounces	579

Food	Freezer @ 0 degree F
Ground Beef	9-12 months
Roasts	12 months
Steaks	12 months