Nutrition Program

• I take a psyllium fiber drink each morning with my iron supplement and my multivitamin/mineral supplement. Is this ok? What would you suggest?

  Answer:  If you are getting all the servings you need from each of the five food groups every day, you probably don't need a supplement. Consuming a wide variety of foods provides you with the different types of nutrients. Supplements may only be helpful when you are not consuming an appropriate number of servings from MY Pyramid, if you are on a low-calorie weight loss diet, or are pregnant or lactating. The best recommendation to get your adequate intake of fiber, iron and your other vitamins and minerals each day is to consume a variety of healthy and nutrient rich foods. If you choose to take supplements, taking fiber and iron together is a good idea because fiber can aid in the absorption of certain minerals such as iron. Taking a vitamin supplement at the same time is acceptable as long as the supplement does not also contain calcium. Taking iron and calcium at the same time will cause less of the calcium to be absorbed in the intestine, because the two minerals compete with one another for absorption. If your vitamin supplement includes calcium, it would be good to take your fiber and iron in the morning and your vitamin supplement at night. To determine the number of servings that you need visit the Choose My Plate website!
  Links: Choose My Plate

• I will be entering menopause soon and I would like more information about the connection between the use of soy products and estrogen?

  Answer:  Plant estrogen contains naturally occurring compounds called phytoestrogens which are found in soy and other whole grains and legumes in high concentrations. Ongoing studies have been examining the effects of soy as an alternative to hormone replacement therapy (HRT) to alleviate menopausal symptoms, lower cholesterol and the reduction of the incidence of osteoporosis because of the potential side effects.

  To date, the epidemiological data show that phytoestrogens relieve menopausal symptoms similar to the human endogenous estrogen. Research suggests that the plant estrogens in soy may bind to receptor sites in the human body in much the same way that the estrogen produced in a woman's body does. Also, studies show that in reports conducted in Asian countries, where the consumption of soy products is high, there is a low incidence of symptoms associated with menopause.

  Researchers are studying the relationship of soy to cholesterol. Soy protein has cholesterol-lowering and anti-artherosclerotic effects. This has been proven in clinical trials and animal studies. The question is what component of soy, such as isoflavones or protein, contribute to the cholesterol reduction. Researchers expect to be able to identify the component soon.

  The loss of ovarian estrogen at menopause is accompanied by an accelerated rate of bone loss. More studies on the effects of soy on bone mineral density are being researched actively at this time. In a couple of years researchers expect to have more information. There is not enough data to suggest that soy foods can take the place of hormone replacement therapy, however. More tests are needed and contraindications need to be ascertained. However, for those women who choose HRT; adding soy foods to the diet may be a consideration.

  Tofu and soy milk, as well as other soy products in your supermarket are excellent sources of these phytoestrogens. These are also low fat food sources. Give them a try!

• I want to be as healthy as possible, so what should I be eating?

  Answer:  With all the diet myths and health related products on the market, healthy eating can be confusing and complicated. Healthy eating simply means balance, moderation, and variety. Balance each meal with foods from different food groups. Avoid large or small meals. Remember that moderation is the key in weight control. Healthy eating is not boring or bland if a wide range of various foods are introduced. Limit fat intake to less than 30% of total kilocalories per day, saturated fats to less than 10%, polyunsaturated fats to less than 10%, and monounsaturated fats to 10% of total kilocalories. Here are some suggestions to cut down on fat intake:

  Trim visible meat fats before cooking.

  Most of the poultry fats are on the skin, removing the skin can cut a third to half of the total fats.

  Skip the egg yolks since it is high in fat and cholesterol. Try egg whites or egg substitutes (available in supermarkets) to replace a whole egg.

  There is nothing killing to a healthy salad than a high fat dressing. Try low fat versions of dressing, flavored vinaigrettes or yoqurts. Since restaurants tend to overdress the salads, ask for dressings on the side.

  Cut down on saturated fats such as butter, lard, yolks, and meat drippings. Fruit puree is an excellent substitutes for butter and margarine in baking. Use vegetable oils instead of in frying.

  Breakfast is an excellent way to start off a healthy day. Try a low fat peanut butter and strawberry jam sandwich, toasted English muffin with 1% cottage cheese, cereals with skim milk, or a simple fruit milk shake. Remember, balancing diets with a wide variety of foods is the key to healthy eating

  To learn more about the amount of foods that you should be eating on a daily basis visit the ChooseMyPlate website!
  Links: Choose My Plate

• Dinner for me is around 7:30 p.m. and I have heard that eating late at night makes you fat. Is this true? What is the best time to eat?

  Answer:  The time of day that meals or snacks are eaten can affect ones weight to a relative degree. However, the foundation of weight maintenance is a matter of energy balance--eat too many calories or burn too few calories and voila!--excess fat is gained.

  Each of us requires a certain number of calories each day to maintain our basic bodily functions and to perform daily living activities--our metabolism. We also utilize calories via a mechanism known as the Thermic Effect of Food (TEF), whereby our bodies burn calories just to digest the foods we eat. Some studies suggest that our TEF is greater earlier in the day and wanes as the day advances. Thus foods eaten later in the day may not induce the greatest thermic effect. However, our TEF accounts for only about 10% of our overall metabolic processes.

  The most effective method to achieve a healthy weight is to consume three to six meals, spaced as evenly as possible throughout the day. Skipping meals, and then consuming the majority of calories at one meal, can cause changes in metabolism leading to weight gain, whether that meal is eaten during the morning, noon or night. The overall composition of the food eaten should represent no more than 30% of calories from dietary fat, 20% of calories from protein sources, with the remainder to be obtained from complex carbohydrates--all to be consumed in moderate amounts within the framework of our daily caloric needs. When we exceed this limit we gain fat, and when we remain within this boundary we maintain our optimum weight

• What are the best foods to eat that will be high in vitamins and minerals yet low in fat?

  Answer:  Generally, foods which are low in fat and high in vitamins and minerals are those which have a plant source rather than a meat source. Exceptions can be made, however, with meats that have been well- trimmed of any visible fat and leaner cuts of meat. Seafood can also be a low-fat source of vitamins and minerals, depending on the variety chosen. Those varieties from warmer waters tend to have less fat. The white meat of chicken is a lower fat choice than beef or pork. Although these types of meat and seafood are lower in fat than others, they are still relatively higher in fat than foods from a vegetable source, such as legumes, tofu, breads, pasta (egg provides most fat here), vegetables and fruits, all of which are good sources of various vitamins and minerals.

  Some examples of foods high in Vitamin C include citrus and other fruits, broccoli, strawberries and tomatoes. Foods high in Vitamin A include carrots, acorn squash and summer squash. Vitamin E and D are gotten primarily from cooking oil and milk, respectively and are additives to these foods. The B-vitamins are found primarily in meat, legumes and whole grains. Low-fat calcium sources would include low- and non-fat milk, yogurt and cheeses. Iron is found in dark green leafy vegetables such as spinach, and kale, as well as in legumes, breads and dried fruit. Potassium is found in bananas, dried fruits potatoes, beans and low-fat or non-fat dairy products. Phosphorus is also found in dairy products, as well as legumes, whole grains and lean meats. Sodium is found in almost all foods, to some degree, making added salt to the diet unnecessary. Magnesium is also found in legumes, grains, seafood and brown rice.

  If you eat a wide variety of fruits, vegetables and whole grains, and an adequate amount of dairy and meat products, you should get all the nutrients you need!

• I only eat one meal a day and yet I still can't seem to lose weight. What am I doing wrong?

  Answer:  By consuming only one meal a day, you are literally starving yourself and your body knows it! Many people misunderstand the concept of losing weight. When you reduce the amount of calories from food consumption drastically in a short amount of time, your body will automatically slow down its metabolic rate in order to conserve energy for survival. Thus, it is useless to starve oneself on such a strenuous diet. To successfully lose weight, one must change their lifestyle (diet and exercise) for life!

  In regards to eating only one meal a day, try three small meals instead. This will increase your metabolism, whereas one meal a day will slow it down. Furthermore, the excess calories from your one meal will first be converted to glycogen, a fuel your body uses, then the remaining calories will be converted to fat for storage. The benefits of eating small frequent meals is that your metabolism will constantly expend energy due to a "thermo dynamic action" in which your body burns calories as it processes food you consumed.

  With exercise and physical activity, you can also increase your metabolism - which means you’ll be burning more calories! Begin today, by walking, jogging, or doing some form of physical activity you enjoy for 1/2 hour a day, three times a week. But, you should get clearance from your physician before starting a new exercise program.

  Also, try to consume a variety of foods. Your body needs vitamins and minerals from a diverse spectrum of foods in order to function properly. There is no one food that optimally has all the nutrients you need! On the average, people consume approximately 1,800-2,200 calories a day depending on their size, activity level, and their energy needs. If you want to lose weight safely, try to decrease your calories by 500 Kcal/day. In one week, you will decrease your total caloric intake by 3,500 Kcals which is equal to the weight of one pound of fat! It is wise to lose only ½ to 2 pounds a week, as this will more likely be weight that will stay off.

  And last, its important to stay focus and set realistic goals for yourself. Every time you reach a goal, reward yourself with a treat. Go out to the movies, or buy that special outfit you always wanted!

• I am confused about butter and margarine. I have heard one has the "bad" fat and the other contains trans fat. Which one should I use? Please help, my toast is very dry!

  Answer:  Most people are confused about what to put on their morning

  Toast: margarine or butter? Here are some facts about the two products:

  When you take a liquid oil like corn oil and turn it into a stick of margarine that can stand upright on your butter dish, a process called "hydrogenation, or "adding hydrogen," takes place. Not only does this process increase the amount of saturated fat, but "trans fats" are also born. Typically the harder or more solid the margarine, the more trans and saturated fats it has. Trans fats occur naturally in beef, butter, and milk. However, both saturated fat (found in butter) and trans fats (found in margarine) have been shown to raise blood cholesterol. Also, there is much debate over whether the process of hydrogenation can create a carcinogenic (cancer causing) product.

  It may be a good idea to just spread some jam or jelly on your morning toast if you are concerned about your fat or cholesterol intake. Or, try fat free or reduced fat cream cheese for a change. You may also want to try plain yogurt, non-fat or reduced-fat sour cream on your potatoes. Or, how about salsa? If you do choose to use either margarine or butter, do so in moderation. Just using half as much as you normally would will make a difference.

• After lunch I always feel extremely sleepy; yet, I have five more hours of work left. Can you suggest a lunch meal that will help me stay alert?

  Answer:  The drowsiness one experiences after a meal can generally be attributed to the high levels of serotonin in the brain. High carbohydrate, low protein meals often generate serotonin levels high enough to induce a state of relaxation and drowsiness. To avoid "serotonin snoozing" in the afternoon, it is advisable to eat a relatively light lunch that contains complex carbohydrates as well as a good protein source. This would include a tuna, turkey or peanut butter sandwich on whole grain bread; a garden salad with grilled chicken or fish; brown rice and tofu; a quesadilla with grilled vegetables, cheese and/or chicken; cottage cheese with crackers and raw veggies. If a dessert is desired, it should be in the form of whole fruit such as an apple, kiwi, pear, peach or plum. Save your higher carbohydrate meal for your evening meal, when you are in a better position to relax.

• I love to snack but I am unsure what to eat without eating too much fat. Do you have any suggestions?

  Answer:  Some convenient and delicious lowfat snacks include sliced raw veggies, such as carrots, celery, jicama, red peppers as well as whole fruits such as apples, oranges, peaches, and grapes. Other options to consider are graham crackers, bagels, raisins,unsweetened dry cereals, yogurt and cottage cheese. Not only do these foods provide a wide variety of flavor and texture in the diet, but these snacks are also convenient to eat "on the go" and require minimal preparation time. Use the snack foods in combination to make them more appealing. For example,dip sliced apples in yogurt or put cottage cheese on your celery. Use your imagination when planning your snacks and if there is any doubt about the fat content always refer to the food label.

• How can I boost my metabolism so that I use more calories?

  Answer:  Raising your metabolism is done by increasing your activity level, that is, by incorporating aerobic (long sustained exercise at a rate that you can comfortable talk) and anaerobic (short burst of energy exercise) exercise into your schedule. Aerobic exercise should be done at least 3 times a week for 20 minutes or more. The aerobic exercise (brisk walking {probably the best all around exercise}, jogging, swimming, running, bicycle riding, aerobics, cross county skiing, rowing) will boost your metabolism so that you burn more Calories. Anaerobic workouts with weights (light weights, nautilus equipment) will increase the muscle mass; this will also enable you to burn more calories. Muscle use is a major means of burning calories. Weight routines should not be done on consecutive days unless you are working different muscle groups. The more muscle tissue you have on your body, the faster your body burns calories and the greater your metabolic rate (to a limit). And, contrary to what some think, muscle does not make you look bulky. In fact, when you put on muscle (where fat used to be) you will look slimmer. That’s because pound for pound muscle takes up less room than fat. That also means that you can actually weigh more, eat more, and wear a smaller pants size!

  By eating a low-fat, complex carbohydrate diet, you will be providing your body with the best fuel for increasing muscle mass, losing excess fat and increasing your metabolism as a consequence.

  But remember, check with your physician first, before starting any new exercise program!

• My friend and I love Chinese cuisine but we have heard that MSG is not good for us. What is MSG and can we continue to eat our favorite foods?

  Answer:  MSG is the sodium salt of glutamate. It is comprised of sodium, water and glutamate. MSG is produced in many countries around the world through a fermentation process of molasses from sugar cane or beets, as well as starch and corn sugar. MSG is a widely used flavor enhancer and additive. Many meats, poultry, seafood, snacks, soups and stews use MSG to enhance the natural flavors of the dish. Many researchers believe MSG falls into a separate category of taste, apart from the four basic tastes of sweet, sour, salty and bitter. This distinctive taste, called "umani," in Japanese, is often described as "savory" by Westerners.

  MSG is safe for most individuals. And, contrary to popular belief, MSG is not high in sodium. MSG contains only one-third the amount of sodium as table salt, sodium chloride (13 % versus 40%). When used in combination with a small amount of table salt, the flavor-enhancing properties of MSG allow for less salt to be used during and after cooking. The total amount of sodium in a recipe can be reduced by 20 to 40 %. Numerous studies have been done over the years testing the safety of MSG. The FDA continues to rate it as Generally Recognized as Safe. In 1995, scientific advisors to the FDA agreed that MSG was safe for everyone. However, some individuals are sensitive to MSG; therefore, the FDA requires all foods containing MSG be labeled.

  
  Links: The Glutomate Association

• I have recently started an exercise program. What should I eat to increase my energy during workouts?

  Answer:  People engaged in regular exercise or sports require a larger percentage of total calories from carbohydrates than less active people. This is because the most usable form of energy comes from glucose, a sugar that is found in the blood and that is primarily supplied by carbohydrates. Energy can be supplied from simple or complex carbohydrates. Simple carbohydrates, for example, gives you immediate energy to sustain you through a 20-30 minute workout of moderate aerobic intensity. Fruit juice is an example of a simple carbohydrate. If your exercise program requires that you work out for more than an hour, you will need more of a slow-burning source of energy such as those supplied by complex carbohydrates. Good sources of these include whole grain cereals, breads, or pasta. It is a good idea to avoid exercising on a full stomach. You should plan to eat your complex carbohydrates an hour or two before you start your workout. Simple carbohydrates, on the other hand, may be eaten 20 minutes before you begin your workout. Because these are only general guidelines, you should experiment to determine what works best for you. Through trial and error, you will develop a sense of what it takes to maintain your energy level throughout your exercise program.

  Because people who exercise, especially athletes, require extra energy or kilocalories, they automatically take in extra vitamins and minerals if they are eating a variety of foods. So, well conditioned athletes who eat a nutritious diet should have an adequate intake of nutrients. If you are just beginning an exercise program, and building new tissue, you might consider a multivitamin/mineral supplement. You should have adequate protein if you eat a typical American diet. The average American takes in more than twice the amount of protein that is needed. So, even if you are building new tissue (muscle) as you begin your program, you should have an adequate intake of protein. Of all the nutrients, the most important by far, for the exerciser, is water. Be sure that you are replacing all fluids that are lost. You can check this by weighing yourself before and after a workout. Any weight that is lost will be water weight. This weight needs to be replaced, or you will be at risk of being dehydrated. For every pound lost, drink 2 cups of fluid (16 ounces). And remember, if you are just beginning an exercise program, especially if you are over 35 years of age, see a doctor first!

• Lately, life has been so hectic that dinner meals for my family have been varied only by the fast food restaurants on the way home from work. What can I do to make my family meals healthier and easy?

  Answer:  Family lifestyles today can be very hectic because there are so many opportunities available and we try to take advantage of them. The same holds true when selecting and preparing meals for our family. Because time is often limited, meal patterns need to be adjusted to fit this kind of lifestyle. There are many ways to remedy this problem.

  By preparing meals ahead of time and freezing them, this can save time while providing good nutrition for the family. Frozen meals can be defrosted and re-heated in the microwave in a matter of minutes. They can also remain in the freezer for about three months.

  There are a number of magazines, websites, and recipe books available for preparing quick nutritious meals. Cooking Light (a magazine) offers quick easy meals that are low in fat. There are various websites on the internet you can browse through to find easy recipes (Keyword: cookbook). There are countless cookbooks on the market for quick easy recipes, microwave cookery, stir fry meals, and grilled foods. The American Heart Association has a good cookbook for low-fat cooking.

  When choosing a fast food restaurant for a quick meal, there are some good choices to consider. Consumer reports showed that grilled chicken sandwiches, roast beef sandwiches, and salads with low-fat dressing are the best choices nutritionally. And, if you have to have a burger, the least expensive hamburger usually has the lowest fat and calories. This burger with a diet soda is an OK occasional choice. Then, supplement with fresh fruit and vegetables. But, you need to have these on hand. Pre-peeled carrots, apples and bananas are easy to grab and eat. When comparing the lower fat entrees at fast food establishments, the lowest in fat were Wendys grilled chicken, Arbys light roast beef or turkey deluxe sandwiches. There are several homestyle restaurants that offer nutritional meals. Among them are Boston Market, Kenny Rogers Roaster, and Koo Koo Roo. These offer homestyle nutritious meals at an affordable cost.

  These are just some meal alternatives for a hectic family lifestyle. By planning ahead, taking advantage of technology and just being aware of what’s available, you won’t have to feel guilty about dinner meals. And remember, you can now buy pre-cut salads, pre-peeled carrots, low fat entrees, and many other nutritious items that are easy to prepare!

• I really don't like vegetables. Where else can I get my vitamins and minerals?

  Answer:  If you don't like vegetables, there are many other food sources which provide substantial amounts of vitamins and minerals. Following, is a list of vitamins and minerals in accordance to its food sources (other than vegetables), ranked from highest to lowest amounts. Keep in mind however that vegetables offer powerful antioxidnats that can help keep our bodies healthy and it is important that you try to include them in your daily diet!

  Vitamins Food Sources

  Vitamin B1 (Thiamin) Pork, sunflower seeds, legumes

  Vitamin B2 (Riboflavin) Beef liver, braunschweigher sausage, lean sirloin steak, ricotta cheese, nonfat milk, oysters

  Vitamin B3 (Niacin) Tuna, beef liver, chicken breast, beef, halibut

  Pantothenic acid Egg yolk, liver, kidney, legumes, whole-grain cereals

  Biotin Yeast, liver, kidney

  Vitamin B6 (Pyridoxine) Sirloin steak, navy beans, salmon, banana

  Folic acid Brewer’s yeast, beef liver Vitamin B12 Meat, fish, shellfish, poultry, milk

  Vitamin C (Ascorbic Acid) Papaya, orange juice, cantaloupe, grapefruit juice, strawberries

  Vitamin A Beef liver, butter, whole milk products, variety of fruits Vitamin D Fortified milk

  Vitamin E Vegetable seed oils

  Vitamin K Soybeans, beef liver, smaller amounts in cereals, fruits and dairy products Minerals Food Sources

  Calcium Milk, milk products, sardines, clams, oysters, dried fruits

  Chloride Table salt, seafood, milk, meat, eggs

  Magnesium Nuts, legumes, cereal grains, seafood, bran. rice Phosphorus Meat, poultry, fish, eggs, milk, milk products, nuts, cereals, grains

  Potassium Avocado, banana, dried fruits, orange, peach, wheat bran, dairy products, eggs

  Sodium Table salt, meat, seafood, cheese, milk, bread Sulfur Meat, poultry, fish, eggs, milk, cheese, legumes, nuts

  Arsenic Seafood Boron Fruits, legumes, nuts Chromium Prunes, nuts, organ meats, whole grain bread, and cereals

  Copper Liver, shellfish, whole grains, cherries, chocolate, nuts, eggs, muscle meats, fish, poultry

  Iodine Iodized salt, saltwater seafood, eggs, beef liver Iron Organ meats, clams, oysters, red meats, dried fruits, enriched and/or whole-grain breads and cereals Maganese Wheat bran, legumes, nuts, blueberries, pineapple, seafood, poultry, meat

  Molybdenum Soybeans, lentil, pasta, buckwheat, oats, rice, bread

  Nickel Nuts, legumes, shellfish, grains

  Selenium Grains, meat, poultry, fish, dairy products Silicon Beer, unrefined grains

  Vanadium Foods contain very little-shellfish, whole grains, dill seeds, black pepper Zinc Oysters, wheat germ, beef, and chicken, whole grains- particularly wheat

  Vitamins and minerals are found in a diverse spectrum of foods. That is the very reason, people should consume a variety of foods: breads (6-11 servings), meats (2-3 servings), fruits (2-4 servings), dairy (2-3 servings), and even vegetables (3-5 servings) on a daily basis. Vegetables are especially important in our diet because it provides not only plentiful amounts of vitamins and minerals, but also antioxidants and fiber which may not be found in other food sources.

  Therefore, it is important to eat a variety of foods in order to obtain optimal health.