Archived Ask a Dietitian 4/24/14 - 10/21/14 Topic

Dietitian 10/06/14 replied to U3956741
Hi Bindy (U3956741), food label laws can be quite odd and we confuse the issue further by offering nutrients to track that are not required on labels such as glucose, frustose, sucrose, etc. I have requested that MyNetDiary not offer certain nutrients to track since most food labels do not provide that level of data, and as well, there are far too many sugars that would have to be included to get an accurate total sugar count.

So, the individual sugars currently listed will not add up to total sugar grams.

In the future, when added sugars are likely to be listed as a line item on food labels (so you know how much of total sugars in the food or drink comes from added vs. naturally occurring), MyNetDiary will update to reflect the new labels. Right now, the sugars nutrient to track is what comes from the food label - and it is a total of all naturally occurring and added sugars. This is a real nuisance since guidelines call for reducing the amount of added sugars in our foods (not naturally occurring sugars from items such as milk, fresh fruit, veggiges, etc).

Best,
Kathy Isacks, MPS, RD, CDE

Dietitian 10/06/14 replied to U5984964
Hi Desperate (U5984964), first, congratulations for quitting smoking and drinking. Since you were once active (and not that long ago), you might try adding activity back on a daily basis. You'll feel better, sleep better, and your body shape will improve as you lose body fat. Time scheduling will be tricky with your 2 year old, so try to plan ahead and also, find active things to do with your little one too.

In terms of food, take it one step at a time so that you can make gradual changes without getting overwhelmed. I usually have folks start with the calories they still drink. You have already cut out the high alcohol calories, but next, work on pop, juice, or whatever caloric beverages you still consume. That is an easy place to cut calories without feeling more hungry.

Next, work on balancing your plate to ensure enough non-starchy veggies (2-3 servings/meal) and lean protein (20 grams protein - e.g. from 3 oz cooked meat, fish/seafood, poultry or from lean dairy or vegetarian sources). This article is also helpful: http://www.mynetdiary.com/foods-nutrient-needs.html

If you dine out or eat fast food/take out for more than 1 meal/week, you might want to work on reducing the frequency.

And of course, read the MyNetDiary articles and blog - we offer lots of tips there too. Facebook too.

Here's a basic tips sheet that I think you will find helpful: http://www.mynetdiary.com/basic-tips-for-losing-weight.html

The MOST IMPORTANT tip I can give you is to NOT GIVE UP. Keep experimenting until you find an eating style that works for you. Research shows us that it is not the diet type but just sticking to whatever you decide to follow is what works - as long as it creates the needed calories deficit. Tracking is an excellent tool to make sure your calories are on target to allow for weight loss. Be sure to read this article on calories too: http://www.mynetdiary.com/customizing-calorie-goals.html

Let me know if you need more assistance.

Best,
Kathy Isacks, MPS, RD, CDE

Dietitian 10/06/14 replied to U5029550
Protein - Hi U5029550, nuts are a very nutritious, healthy source of fats and provide some protein. For about 170 calories, you get on average, about 6-8 grams of protein from nuts/seeds.

Dried beans & dried peans (e.g. lentils, split peas, and legumes or pulses) also provide vegetarian sources of protein - veggie burgers provide the highest protein for the lowest calories given that they are a concentrated source of soybean protein.

Lean animal sources provide more protein at a lower caloric cost - for instance, 1 container of nonfat greek plain yogurt for 100 kcal provides 17 grams protein. 3 oz of cooked tilapia fish (no oil added) is only 110 kcal and provides 22 grams protein.

To learn more about getting the most bang for your calorie buck, read this article on protein: http://www.mynetdiary.com/protein-foods-in-diet.html


Best,
Kathy Isacks, MPS, RD, CDE

Dietitian 10/06/14 replied to Rekamelbort
Binging, Hi U2696814, many people struggle with exactly what you describe. In simplistic terms, learning to love and forgive yourself for not being perfect is a good first step but it easier said than done. Allowing yourself to perceive your choices as not "black or white" or "all or nothing" will go a long way to helping you recover from a misstep to prevent an all out binge. It is critical that you learn how to stop for a moment at the point of reaching for something and challenge yourself regarding why you are eating when you are not hungry. Are you upset, depressed, lonely, bored, or angry? Is there a better way to handle those emotions?

I think this is an area that is best explored with a professional therapist. The reasons why we overeat can be complex and not easily solved, especially when eating is how we soothe ourselves or how we reduce anxiety and depression.

So, seek help from a professional therapist is my first rec. If you like books, then you might also want to explore these:
50 ways to soothe yourself wtihout food. Albers
Breaking free from emotional eating. Roth
Life is hard food is easy. Spangle
Intuitive eating. Tribole & Resch.

Best,
Kathy Isacks, MPS, RD, CDE

Dietitian 10/07/14
Basic tips for losing weight - this post is very helpful for understanding how to get the most out of MyNetDiary: http://www.mynetdiary.com/basic-tips-for-losing-weight.html (April 15, 2014 blog post).

I hope everyone has a chance to read it. Let me know if you need more assistance.

Best,
Kathy Isacks, MPS, RD, CDE

Kimbella 10/08/14 replied to Dietitian
Hi Kathy, I'm a nursing mother. I have a hard time moving my bowels, I was told to incorporate more fiber, but I was wondering what I could eat I order to stay on track with my healthy eating habits?

Dietitian 10/08/14 replied to Kimbella
Constipation or trouble moving your bowels? Hi U6065144, if you are constipated then here are some things to try:

- Drink plenty of fluids/water! Not drinking enough fluids, especially while nursing, can increase risk of constipation.

- Get enough fiber. Women need to average 25 grams dietary fiber daily. You could even go higher, gradually, if 25 grams is not enough. There are plenty of whole, unprocessed foods that can help you meet your fiber requirement. Please read my post on this topic: http://www.mynetdiary.com/unexpected-good-food-sources-of-fiber.html

- Exercise daily. This is super important to help move the bowels and it is an often forgotten lifestyle factor to address.

- Is the constipation carried over from pregnancy - possibly related to the prenatal vit/min supplements that are recommended? Iron in supplements can be constipating. While I wouldn't recommend discontinuing a needed iron supplement (especially if your doctor has rec you keep taking them), you might want to ask your doctor when it might be safe to go off iron specifically.

Best,
Kathy Isacks, MPS, RD, CDE

Dietitian 10/09/14
Folks, this is the topic to use if you have questions specifically for me! I enjoy answering them.
Best,
Kathy Isacks, MPS, RD, CDE
Consulting Dietitian with MyNetDiary

Kimbella 10/10/14 replied to Dietitian
I feel as though I'm not moving my bowels enough. I go maybe 3 times a week. It wasn't carried over from the pregnancy and I do not take vitamins as of now.

Jo1ene 10/10/14 replied to Kimbella
so I just started drinking protein powder and really like the taste when mixed with oatmeal. I have 2 scoops a day, 60g protein. and get about another 30g protein from food. I only do 30-40 mins cardio 3 times a week. female age 24 btw. so just wondering is it too much protein? could there be any side effects? thank you!

Archived Ask a Dietitian 4/24/14 - 10/21/14