Have a Health & Nutrition Question? Ask the RD!

stephanienelsonrd

GoodEggQuest wrote: »

I'm a gluten free vegan, what should I be eating pre and Post workout?
I seem to be always going over on my fats and not quite making my protein goals.

To help hit your protein goals, edamame/soybeans are a great vegan protein source. It's mostly protein, so if you're coming up short on your protein goal but getting close to carbs or fat, edamame is a great way to bump up that protein without affecting the other macros.
Good pre-workout ideas for your needs are fruits or smoothies, or gluten-free grains like quinoa or rice. This focuses on carbs.
For post-workout, you want something balanced with protein and carbs, so I recommend trying black bean tacos on gluten-free tortillas like corn tortillas (check the label to make sure it's gluten-free), or a tofu curry over brown rice.

stephanienelsonrd

buddha46 wrote: »

When counting calories as listed on-say-93% ground sirloin, with a Foreman grill does fat cookedrun off reduce calories to be counted or are labeled calories already net of expected cooking? Asking for a friend...

I love this question! Very nutrition nerd-y 🤓
Essentially, as long as you specify whether the weight you're using is raw or cooked, it'll account for the runoff. For example, if you start with 4 ounces of raw meat, and end up with 3 ounces of cooked meat, as long as you log "4 ounces raw" OR "3 ounces cooked", the runoff will be accounted for and the nutrition information would be correct. However, if you log "4 ounces cooked" or you don't specify whether it's raw or cooked, that wouldn't account for the runoff and the nutrition information would be incorrect.

stephanienelsonrd

LordWindy wrote: »

I need to reduce my cholesterol, specifically my LDL which has just been measured at 5.03 mol/L. What foods should I avoid and what foods should I be encouraged to eat please?

To lower your cholesterol, eat lots of high-fiber foods like oats, beans, fruits and veggies, avocados, and whole grains. Switch from red meat to chicken, fish, or veggie proteins. Reduce your alcohol consumption, and exercise at least 150 minutes per week.
Here's an interesting point for you: probiotics can help lower your cholesterol, as part of their survival method in your stomach! Try incorporating yogurt, kombucha, or tempeh into your diet.
Overall, I recommend eating out less and preparing your own food at home, and focus on getting a fruit or vegetable at every meal you eat. Start there, and make small changes as you go. Good luck!

stephanienelsonrd

fatty2begone wrote: »

Looking to increase my good chloresterol HDL. My bad chloresterol numbers are within normal range, however, my HDL is lower. Are there any good food choices to help increase this? Any recommendations to strive for would be greatly appreciated.

The best thing you can do to raise your HDL cholesterol is exercise! I highly recommend focusing on that first. Set small goals to increase your exercise through walking, riding a bike, or whatever else you might enjoy doing from an activity standpoint.
From a diet standpoint, try reducing your alcohol and focus on omega-3 fatty acids from fish or nuts. Most diet interventions will lower LDL (your "bad" cholesterol) and not have an effect on your HDL, though. Good luck!

stephanienelsonrd

michellepope59 wrote: »

I’m a 63 year old gluten sensitive female with a history of breast cancer and pancreatic cysts. I have read so much about different diets and lifestyles and am overwhelmed with all the differing opinions. Is their an appropriate macros combination for my age to lose weight? I find myself gaining 5 pounds every 5 years or so. I’m up 13 from my normal early adult weight. Thanks for your help.

You’re not alone when it comes to being overwhelmed by all of the diet options out there. Different diets work for different people because we all respond differently to food. A recent study even showed that identical twins eating the exact same meals had very different reactions! That’s why the key is trying different approaches that factor in your preferences and lifestyle and making changes that are sustainable in the long term. (Flexibility, balance, and enjoying the foods you eat are all important.)

A great place to start is identifying and implementing lifestyle habits you can slowly change over time, like exercising and moving more and adding new, healthy foods into your diet. Small changes can create big results in improving your health, especially if they’re changes you’ll stick with.

When it comes to macros, increasing your protein intake to be 25 to 30% of your calories (or about 1.6 grams per kilogram of body weight) can help with weight loss because it boosts metabolism and curbs your appetite and cravings. Keep in mind: the more protein you eat, the more water you should drink.

Finding what works for you may take a little time, so try to be patient. It’ll be worth it in the long run!

stephanienelsonrd

mariolemieuxjr wrote: »

Would a Heart Healthy Breakfast properly balance Protein, Fat, and Carbs by combining 200 gram Fage Fat Free Greek Yogurt, 10 grams Bobs Red Mill Whole Rolled Oats, 20 grams Walnuts, 20 grams Raspberries, and 20 grams Blueberries? Is this a Heart Healthy Breakfast? Thanks for the feedback!

This sounds like a great heart healthy breakfast! The probiotics in the yogurt can help lower your cholesterol, the fiber from the oats, nuts, and berries also help lower your cholesterol, and walnuts have omega-3 fatty acids which are good for your heart. It also sounds super filling and tasty, which is also important. Great choice!

stephanienelsonrd

tdarke1 wrote: »

I'm a 72 years young, 5'8", 164 lbs. man, I have lost 50 pounds on MFP! No more bread lunchmeat chips beer! Do you have a favorite plant based burger? I want to keep the sodium down.
"EAT TO LIVE NOT LIVE TO EAT".

Congratulations on your focus on your health! Stories like that make us smile. 😃
My favorite solution for plant-based burgers is to make my own patty out of mashed-up black beans, onions, garlic, bread crumbs, and an egg. You can play with the flavors here too by mincing up canned chipotle peppers, or mixing in sriracha, or adding harissa paste. I know it's not always realistic to make your own patties, though. I don't love the meat substitutes as a go-to, regular source of veggie protein because they are high in sodium and aren't particularly good for you. So I always encourage trying a product that's bean-based because you get the protein and fiber from it, which is way better for you as a regular appearance in your diet!

stephanienelsonrd

andsuecamp wrote: »

Looking for some high protein snacks (besides nuts).

Some of my favorite high-protein snacks are Greek yogurt, edamame, hard-boiled eggs, turkey jerky, peanut butter (on toast), rice and beans, cheese, and protein bars that are low in added sugar. Sometimes, I'll prepare a smoothie with fruit, yogurt, peanut butter powder, and protein powder to have a nice balance of carbs and protein!

stephanienelsonrd

drkgopal wrote: »

I am a vegetarian. I eat diary products but not eggs. I have tough time meeting the protein goals that are recommended by Myfitnesspal. I typically only meet about 50% of protein goal that myfitnesspal recommends for my calorie intake. Do you have any suggestions of how I can do better?

To help hit your protein goal, try thinking about your meals by starting with your protein source. For breakfast, vegetarian options might be beans (try a bean breakfast taco), Greek yogurt or protein pancakes. For lunch, try white beans mixed with farro (a high-protein grain) and feta cheese, or build a salad around your favorite vegetarian protein. When snacking, think of the protein source first and then build the rest of the snack around it. An example of this would be picking peanut butter, and then deciding if you want peanut butter toast, or mix peanut butter into yogurt, or put the peanut butter on top of fruit. A final suggestion I have for you is to try edamame as a snack, salad topper, or side to your dinner. Edamame is mostly protein and it can be an easy way to get you over the edge to your calorie goal.

stephanienelsonrd

mlwharriman wrote: »

I’m working to reduce how many grams of added sugar I eat a day but not sure what the limit is. I eat 2-3 servings of fresh fruit a day. My understanding is the sugar in fresh fruit isn’t part of that calculation. I read labels but still confused sometimes about added sugars.
How many grams total of added sugar and naturally occurring sugar ( as in fruit) is considered acceptable for a healthy diet?

Great question! First, let's dive into why it's important to distinguish between natural and added sugar. Natural sugar typically comes from fruit, vegetables, or dairy in moderate amounts, and these foods are important sources of other nutrients like fiber, protein, vitamins, and minerals. Natural sugar when eaten with fiber doesn't spike your blood sugar as much, so you don't see negative health effects when you eat sources of natural sugar. On the other hand, added sugar usually comes in high concentrations, and without any other beneficial nutrients. Too much sugar in your diet is associated with diabetes, heart disease, cancer, weight gain, and hunger hormone disruption.
So how much is too much? The Recommended Daily Allowance on U.S. food labels is 50g of added sugar per day, but the American Heart Association recommends no more than 25g of added sugar for women and no more than 38g of added sugar for men. This is only for added sugar, and not total sugar. As far as total sugar goes, I don't worry about it so much. Focus on getting your fruits and vegetables (btw, way to go on eating 2-3 servings of fruit every day!), and be mindful of your sources of added sugar so you stay under the recommended maximums.

stephanienelsonrd

gingerwengert wrote: »

How much protein should one be eating? Is there really a way to eat to “balance your hormones”?

The short answer to your first question: it depends. My recommended minimum is between 0.8-1 grams per kilogram of body weight, but I've broken it down a little further: 
- If you're active and exercise regularly, you can go up to 1.4g/kg. 
- For weight loss, you can go up to 1.6g/kg. 
- In general, I don't recommend more than 2g/kg. 

To manage your protein intake, try for a protein source at every meal or snack, even if it's only a little. Build your meal around the protein source and balance it out with fruits and veggies.

Now, onto the second question. There's not really a way to balance most hormones through diet, but it's important to eat enough fat to allow for some hormone production. It should be worth noting that if you feel that something is wrong with your hormone balance, you should talk to your doctor, who may suggest getting hormone tested and potentially medication. Some advice: Don't use at-home hormone testing kits! These kits leave you on your own to interpret the result, whereas your doctor can help you understand the numbers behind your hormone levels.

The only hormones that are really influenced by diet are the hormones that tell you when you're hungry and full! Leptin, ghrelin, and other hormones signal when it's time to start and stop eating, and they might even tell you to eat certain foods that you really like. It's important to eat a balanced diet with enough calories to prevent hunger hormones from getting out of whack.

stephanienelsonrd

JoddieTay17 wrote: »

Hi Stephanie!
In the last few months, I've changed my eating style to tofu/seafood/fruits/veggies and beans. I am so gassy! Especially the last few weeks. I've cut out processed plant products like Just Egg and Beyond Meat, yet the gas persists.

I just ordered some quinoa so will have some grains starting this week. I also eat a lot of Dave's Killer Bread (21 Grain). Though I struggle to hit my protein goals, I am always over on fiber. Could it be the fiber that is causing gassiness?

Beans = chickpeas and black beans
Seafood - smoked salmon, grilled tilapia, grilled shrimp
Veggies = bell peppers, cabbage, carrots, radishes, cucumbers, red onions, etc
Fruits = frozen: cherries, berries, mangoes and bananas. Fresh: Ambrosia apples and Bosc pears

THANK YOU for reading Stephanie!

Hi there! It sounds like you might be sensitive to FODMAPs, which are certain kinds of fermentable sugars that can cause gastrointenstinal distress for some people. I highly recommend reaching out to your doctor for guidance with this, but the general idea would be to get rid of high FODMAP foods in your diet until your symptoms go away. Then, slowly introduce the foods back into your diet to see if any of them trigger the GI distress. This is pretty complicated to try by yourself, which is why I recommend you do this with the help of your doctor or an RD.

stephanienelsonrd

jbirming wrote: »

My doctor recommended eating 2 probiotic foods per day. I eat yogurt or kefir, but so many brands have so much sugar. Are cottage cheese, cheddar, swiss, or other cheeses probiotic foods? I've tried some non-dairy probiotics (kombucha, kimchi, sauerkraut), but didn't care for them. Are there any other probiotic choices?

Probiotics are one of my favorite topics! One of my favorite tricks with yogurt, to reduce added sugar, is to get plain yogurt and then mix in a small amount of vanilla extract. Or, try defrosting some frozen berries, and include the melted juices to mix into the yogurt. Cottage cheese and some cheeses do contain live bacteria so they are technically probiotics, but they aren't always the same strain that you might find in yogurt or kefir so they might have different benefits/effects. My suggestion would be to switch it up and rotate through different sources of probiotics to make sure you're varying the strains of bacteria.

stephanienelsonrd

cvanloan11585 wrote: »

Could you recommend a probiotic supplement for someone struggling with Gut health after antibiotics? If not a specific brand, could you suggest qualities to look for in a good probiotic supplement for someone trying to build up better gut health? Thank you!

ElizBallien wrote: »

What should I look for in a GOOD probiotic supplement? There are so many to choose from, and I know getting the pre- and probiotics from food sources is preferable. I just can’t stomach everything I need to keep my gut in good health. So, what are things to look for when choosing a probiotic supplement?

Stervit wrote: »

Probiotics - how do you determine the right amount to take? Thank you in advance for any suggestions.

The problem with supplements in general, including probiotic supplements, is the lack of labeling regulations. There have been way too many instances of a supplement claiming to have an ingredient, and then an independent testing lab will find that supplement doesn't contain the ingredient at all, or it doesn't contain the amount the labels claim. In the worst case scenarios, the supplements can contain a harmful ingredient or a banned substance.
With probiotics, the problem becomes even more complicated, unfortunately! Don't forget that probiotic cultures are living organisms, so the population of the probiotic culture is really hard to control for in research studies. Different probiotics survive your digestive tract differently, which makes it extremely hard to judge exactly the right dosage to get from either food or a supplement. Because of this, we still don't have strong scientific confidence that certain doses of specfic probiotic strains are benefical.
My general recommendation is to get a probiotic supplement that is third-party tested from NSF, Labdoor, or ConsumerLab. This will ensure that the supplement's label is accurate so you know you're getting what you pay for. Look for lactobacillus or bifidobacterium strains, which are common in food sources of probiotics and are the most widely studied for health benefits.
You can also check out this website, which focuses on Canadian products, but you can get some really good information on the type of probiotic for your health need.

stephanienelsonrd

gantun wrote: »

Hi, Im struggling to lose my last 7 pounds. Any advice or tips on how to break my weight loss stall?

Hi! Congratulations on making it so far in your journey. You are totally not alone; this is a common hurdle and a lot of it has to do with your metabolic response to weight loss. Weight loss slows down exponentially over time, and this is just your body doing its job. In fact, when your body is approaching its happy weight, it's incredibly common for the last few pounds to hang around longer than you'd expect, sometimes a for a year or longer.
That's not to say there's nothing you can do about it. You can try these things to troubleshoot: First, make sure your calorie goal is up-to-date. Since you've lost weight, your calorie goal will have gone down over time, so make sure your weight is updated in the MyFitnessPal app. Make sure there aren't any changes to your activity level that might be affecting your metabolic rate. Finally, recognize that because we don't recommend anything below 1200 calories for women (to make sure you're eating enough nutrients overall), the calorie goal to maintain your weight loss rate might have gone below that, so you should absolutely expect your weight loss rate to slow. It's that pesky math that gets you! 🤓
My last big tip for you is to try switching up your workouts. Try a new activity you've always wanted to try, or even just switch up the intensity (like switching from long runs to sprints or vice versa). I really love rock climbing and recommend that people give that a try if they want to change up their workouts!
Finally, be kind to yourself. Sometimes the secret is to focus on maintaining your health, improving your physical activity, or trying a new activity. Improvements in those metrics can be influenced by your actions immediately while the weight loss slows, and sometimes that mindset shift is all you need to reach your happy weight.

Betty

That’s it for today folks! Huge thanks to @stephanienelsonrd for joining us in the community today. Stay tuned for some more resources and answers next week!