Your nutrition questions answered
Aaron writes:
“I just saw this article on the How Stuff Works Blog. I know you’ve talked about “eating in moderation” on the podcast, so I thought you might have an opinion.”
My initial take was that the blogger seemed to be confused about what the study was about. But when I looked at the study itself, it looks like the confusion comes from the researchers. Continue reading “Everything in Moderation is Bad Diet Advice?”
Christina writes,
“I pick up a rotisserie chicken from my local grocery store once every week or two and I have taken for granted that this is a healthy choice. I only eat meat a couple of times a week, and I am not all that concerned about my sodium intake. Can you weigh on on the ever-popular grocery store ready-cooked chickens?”
When you’re stopping for groceries on your way home from work, that beautifully browned bird, ready to serve the minute you get home, looks awfully enticing. And it’s just roast chicken, right? What could be more wholesome? Continue reading “Rotisserie Chicken: Just as Good as Roast Chicken?”
Susan writes:
“I’m trying to get to the truth about grains. After losing more than 30 pounds by cutting out pretty much all starches (i.e., bread, pasta, potatoes, rice, etc.), I thought I’d add back a modest amount of whole grains, including whole grain breads. We even bought a grinder, grain, and a bread maker. Now I’m reading that whole grains are only healthful if they aren’t milled – i.e., not turned into flour. Is that true? Will I ever eat bread again??”
Thirty pounds? Good for you!! Who are these kill-joys trying to take that hard-won slice of home-baked whole grain bread out of your hand? Continue reading “Grinding whole grains into flour: what gets lost?”
Martha writes: “How does anyone really know what causes inflammation and what fights it, in the way of foods?”
A lot of people (myself included) are touting the benefits of an anti-inflammatory diet these days. Then again, people tout all kinds of diets–and some of them are complete hooey. So Martha’s question is completely justified: What do we really know about how food affects inflammation?
In fact, there is quite a bit of data to go on, starting with a lot of observational evidence. In these types of studies, we don’t try to change what people eat; we simply gather data on what they are eating and other aspects of their health and look for patterns. And we can see consistent relationships between various nutrients and foods and the blood markers that indicate systemic inflammation. Continue reading “What’s the science behind an anti-inflammatory diet?”
Q. My doctor says I have fructose malabsorption. There is mixed information on whether cane sugar/ syrup as a “safe” sugar for those with this problem. A lot of health food products seem to use it. Is it considered gut friendly, friendly in limited amounts, or to be avoided altogether?
A. While being diagnosed with a medical condition is never fun, finding out that you suffer from fructose malabsorption (or lactose intolerance, or Celiac disease…) can be a real turning point! The dietary changes that such a diagnosis triggers can finally bring relief from mysterious, long-standing, and sometimes crippling symptoms. Most people are so happy to finally feel better that they don’t even mind going without certain foods. And often, identifying the true culprit allows them to resume eating other “falsely accused” foods. Continue reading “Safe sweeteners for those with fructose malabsorption”
Debbie asks: “What’s the definition of processed meat? Everyone seems to agree that we should avoid it. But I’m never sure what counts. Hot dogs and bologna seem obvious. Is sausage considered processed? What about sliced lunch meat at the deli?”
Researchers have found that people who eat the most processed and/or cured meats have higher risk of things like heart disease and cancer. Naturally, people who pay attention to these sort of things want to know which meats are on the “bad” list.
Unfortunately, there is no single definition–and the validity of the association between processed meat and disease risk has a lot to do with what’s included. In some studies and surveys, processed meat is any meat that has been cured, smoked, dried, or had anything added to it, including salt, seasonings, or preservatives. Other studies have a separate category for cured meats.
So, what exactly are we supposed to avoid? Pepperoni seems pretty obvious. But what about smoked salmon or uncured bacon? Is a package of sliced turkey breast off limits? Continue reading “What counts as processed meat (and why eating a hot dog won’t kill you)”
Dear Nutrition Diva,
Could you please explain exactly what the term moderation means? I hear all the time that we should eat certain foods ‘in moderation’ but no one ever tells us what moderation is. Is it a small amount regularly? Is it a larger amount less often? I’m really interested to hear your take on this because it seems to be a matter of opinion. One person’s moderation could be another person’s excess.
Thanks, Tosin
(posted to the Nutrition Diva Facebook page)
I absolutely love this question…because it shows that I’ve been falling short.
Like many nutrition experts, I use the word “moderation” freely but I don’t always define it. I just assume that you know what I mean. Or maybe I’m just being lazy. As Tosin so accurately points out, what may be moderate for you may be excessive for me. Continue reading “What does moderation mean, exactly?”
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In a Nutrition Diva podcast on the best sources of calcium, I wrote:
“Fish such as sardines and canned salmon are great sources of calcium because they contain tiny bones that are so soft you’d never notice them but are rich in calcium. As a bonus, these fish are also among the few natural food sources of vitamin D [which helps your body absorb and use that calcium.]”
A 3 oz can of salmon or sardines can provide up to 25% of your daily calcium requirement and 100% of your vitamin D–not to mention a healthy dose of omega-3 fatty acids.
But not always. Continue reading “Is canned fish the ideal source of calcium?”