Healthy fats Topic

Annonthemove 08/01/22
As I’m lactose intolerant, I drink and eat a lot of nut based foods. For example, almond milk, coconut milk yogurt, and homemade nut based creams/cheeses. I also cook with coconut oil. I’m mindful of how much I am consuming but I still haven’t been able to decrease my daily % of fat consumption to keep under or at my allotted %.

I’m consistently under my daily % for carbs and protein. If I’m eating healthy fats and keeping under my total allotted daily calories, do you think this matters in terms of health and weight loss?

Dietician 08/02/22
Hi U1192783831, If you are meeting your caloric goal for weight loss, then you should be able to lose weight. Many folks find that higher fat/lower carb eating helps lessen hunger while they try to lose weight. Keto Diet, for instance, is one of those diets.

I would not be too concerned if you are not exactly meeting your %kcal goal from carbs or protein. However, you do want to get enough protein in your diet to support basic needs and muscle mass while you lose weight. Check the gram amount of protein - are you getting at least 60 grams per day? Depending upon your sex, age, weight, height, and activity level, you could easily need between 60-100g protein per day. Here are some blog resouces for getting more protein, in case that applies to you: https://www.mynetdiary.com/high-protein-diet-library.html

Also, check your fiber intake and calcium to see how you are doing there compared to your goal. Some folks benefit from a daily multivitamin/mineral supplement to help meet their needs, especially during weight loss. Check our blog for more resources on how to increase those nutrients: https://www.mynetdiary.com/blog.html

Let us know if you want more assistance. We are here to help!

Best, Kathy (MyNetDiary dietitian covering for Joanna)

Annonthemove 08/03/22
Thank you. I’m on the standard premium calorie counting diet. My carbs are typically anywhere from 100 - 150 g. My fat is usually over about 18 - 24 g. My protein is usually under by 7-24 g. I generally meet or am under my calorie count. How many grams is considered low carb?

Annonthemove 08/03/22
I don’t necessarily want to do low carb as I read that carbs are the preferred fuel for our body. But I also read that healthy fats stave off Alzheimer’s related conditions. That’s a concern for me as it runs in my family. I also have osteoarthritis and I heard a low inflammatory type diet is good for ma aging pain. I’m not sure if I’m on the right track and where to find that balance. Do you have any recommendations? I realize that I need to increase my protein. I’m working on that. I am active and I only need to lose about 6 more lbs. I’m looking for any advice on what might be a better approach for me to live a healthier life.

Dietician 08/04/22 replied to Annonthemove
Hi U1192783831,
Sorry for missing your reply yesterday. Thank you for explaining your goals. I think this website is helpful in terms of diet & Prevention of Alzheimer's Disease - it's from the National Institute on Aging: https://www.nia.nih.gov/health/what-do-we-know-about-diet-and-prevention-alzheimers-disease

The Mediterranean and MIND (Mediterranean & DASH mashup) eating plans are likely to help with lowering inflammation as well as helping lower risk for dementia. I am not aware of specific nutrient target values to reach on those diets - it is more about encouraging intake of certain foods and limiting intake of other foods. See the link above for more detailed information. MyNetDiary also has blog posts about the MIND Diet (https://www.mynetdiary.com/the-mind-diet.html ) and Mediterranean Diet (https://www.mynetdiary.com/starting-a-mediterranean-diet.html ). BTW, MyNetDiary offers Mediterranean menus too - look under Coach/My Diet in your app.

So, although MyNetDiary offers nutrient targets to reach on a daily basis, it is not clear that you need to reach specific values to lower your risk for Alz and inflammation. I think some flexibility with your percentage of calories coming from fat, carbs, and protein is just fine.

Also, of you are not Low Carb, then you can adjust a little bit by perhaps taking out a serving of fat and replacing it with a high-fiber carb of some sort, in addition to bumping up your protein. Fat contains about 9 Calories/gram whereas carbs and protein contain about 4 Calories/gram, so you will find that the calories are likely to go down a little when you make those types of swaps.

Does that make sense?

Best,
Kathy (MyNetDiary dietitian covering for Joanna)

Annonthemove 08/05/22
Yes, that’s very helpful. Thank you for all of the information.

Healthy fats