ARCHIVED Ask A Dietitian 2/21/13 - 2/7/14 Topic

Dietitian 03/22/13 replied to K8sMom2002
Hi K8sMom2002 - Yes, it can be challenging to meet your DRIs for all vits/mins, especially on a calories controlled eating plan. Some foods are particularly high in nutrients yet low in calories (especially non-starchy veggies, lean protein foods). I think you will find this article helpful - "Foods to Meet Nutrient Needs" http://www.mynetdiary.com/foods-nutrient-needs.html

And having said that, I don't think it is a problem to take a daily multiple vit/min (100% DV or so). Just avoid megadosing on vits/mins.

Best,
Kathy Isacks, MPS, RD, CDE

Dietitian 03/22/13 replied to Jennivere
Hi Jennivere - sorry to hear of your physical ailments! I strongly urge you to seek out pool or water exercises - they are very forgiving on the feet. You don't need to know how to swim to exercise in water - even just walking in water is good exercise (and a lot kinder on your feet). There are also classes where you can learn to use the kick board, etc.

Will bike riding cause the pain in your feet? That is an option for outdoor activity.

And the rower in the gym is another option - and will help develop upper body fitness.

By the way, be sure to set your overall activity level to "sedentary" if you log exercise - this will avoid overestimating your maintenance as well as target food calories.

And be sure to read my articles on the main website (especially the one on calories): http://www.mynetdiary.com/diet-and-weight-loss-resources.html

Best,

Kathy Isacks, MPS, RD, CDE

Johnm 03/22/13
I have a question, I am 5"11 229lbs and I am using MyNetDiary to lose weight. I am attempting to lose 2lb per week and the program says I am allowed 2053 calories per week. On myfitness plan, I am allowed only 1590 calories to achieve my goals.

Why such a discrepancy?

Dietitian 03/22/13 replied to Katkost
Hi Katkost - Calories Left vs. Calories Remaining in Daily Analysis...

Calories Left: MyNetDiary displays a quick view of how your actual calories intake compares to your target calories goal, adjusting upwards for calories burned from logged exercise.

Calories Remaining displayed in Daily Analysis is the ultimate bottom line and it is displayed in Details tab on web or once you tap Analysis row in apps. This statement gives you a comprehensive calories summary: your caloric intake compared to MND's estimated maintenance calories, exercise calories burned, and given the resulting net calories, how that compares to the net calories you need to achieve to meet your target weight by your target date. If you update your current body weight regularly, then following the Daily Analysis recommendation is the most accurate to meet your stated weight goal by your target date. This assumes that you have set your activity level accurately (most of us should use sedentary if we log exercise), you update your weight regularly, and you enter your foods and exercises accurately.

Let me know if you need more help on this. You might find this article on how MND calculates calories helpful: http://www.mynetdiary.com/customizing-calorie-goals.html

Best,
Kathy Isacks, MPS, RD, CDE

Dietitian 03/22/13 replied to Johnm
Hi Johnm - it is how you enter your settings and the equations we use - some differences. At MyNetDiary, we use the IOM's DRI equations, so most of us should use "sedentary" activity level if we log exercise. Sedentary includes activities of daily living, walking up to about a mile. Only log net minutes of exercise and try to be careful to use the right intensity level.

Once you do that, the systems shouldn't be that different.

But you might find my article on calories helpful - it explains how calories are calculated: http://www.mynetdiary.com/customizing-calorie-goals.html

Let me know if you have more questions. I'll probably be checking forum again on Sunday!

Best,
Kathy Isacks, MPS, RD, CDE

Keymooney 03/23/13
What foods can you recommend to increase my protein intake? Also, what whole grain foods can you recommend? I'm working at keeping my sodium intake below 1,500mg.

Dietitian 03/25/13 replied to Keymooney
Hi Keymooney, I wrote an article on protein sources (and ranked them by protein grams/calorie) - it lives on the main website: http://www.mynetdiary.com/protein-foods-in-diet.html

Whole grains are naturally low in sodium if you consume them unprocessed (cooked vs. made into bread, crackers, tortillas, etc). For instance, wheat berries, steel-cut oats, buckwheat (which is not really wheat), quinoa, brown rice, wild rice, and barley.

I think the 1500 mg guideline is too low to be practical unless you can cook all of your meals from scratch and not dine out. I reset my guideline to 2300 mg - a goal that I think is more reasonable and is the guideline for the general public without chronic disease.

Best,
Kathy Isacks, MPS, RD, CDE

Dietitian 03/27/13
Folks, I answered a bunch of questions here that were buried from the massive onslaught of automated loading of articles/blog posts. If you can read this thread and go backwards, you'll find replies.

Please let me know if you are still missing a reply from me.

Best,
Kathy Isacks, MPS, RD, CDE

Nickyj 03/27/13 replied to Dietitian
Hi Kathy,

Do you know where I can find some information about adjusting my sodium DV% for a level appropriate to a tropical area where we sweat a *lot*.

NJ

Dietitian 03/29/13 replied to Nickyj
Hi Everyone, I will be posting replies on Friday.
Best,
Kathy Isacks, MPS, RD, CDE

ARCHIVED Ask A Dietitian 2/21/13 - 2/7/14