Category: Ask Monica

Your nutrition questions answered

What are the NGPA questions based on?

by Monica Reinagel, MS, LDN

Q. What is the basis for the questions in  the Nutrition GPA quiz?

A. The questions in the Nutrition GPA app are based on decades of research into the foods and eating patterns most strongly and consistently linked to overall dietary quality, nutrient intakes, and health outcomes. Click here to see some of the research underlying the Nutrition GPA™  concept.

These questions are designed not only to gather information about your intake of specific nutrients, but also to infer as much as we can about your overall diet quality, using as few questions as possible.  So, for example, what other foods tend to go along with that food? Or, what might you NOT be eating because you’re eating this instead?

Answering these simple yes-or-no questions will give you a quick assessment of each day’s nutrition. Your daily grades are averaged to calculate your Nutrition GPA (grade point average), so that you can how your nutritional choices stack up over time, and which way you are trending.

Is fish oil safe for those with fish allergies?

by Monica Reinagel, MS, LDN

Fish and Prostate CancerKen writes:

“I have fish allergies. I’ve experienced anaphylactic shock from tuna and sushi a couple times. But I eat shellfish very frequently and never have a problem. Would krill oil be a safe source of Omega-3s for someone with fish (but not shellfish) allergies?”

Krill is a type of shellfish but there is always a risk of cross-contamination if finfish products are processed in the same facility.

See also: Fish oil vs. krill

That said, fish (and shellfish) allergies are generally triggered by the proteins in the fish and these should be completely absent from any high quality fish or krill oil supplement.

A small study conducted in 2008 at St. Louis University found that fish oil appears to be safe for people with confirmed fish allergies.  Even so, I wouldn’t try this at home without an epi pen (and friend) at my side.

Personally, if I had experienced anaphylactic shock from seafood, I think I’d probably just play it safe and choose an omega-3 supplement generated from algae.  Alternatively, as this article explains, an omega-3 supplement may not be necessary.

How much Vitamin C can you absorb at a time?

by Monica Reinagel, MS, LDN

Leena writes:

“I listened with great interest to your recent episode about the role of vitamin C in reducing toxins in the bloodstream.

Before I run out the door to get some vitamin C supplements, I have a question about the best way to take it. You said the recommended dose is 1000 mg daily. But could I increase absorption by splitting that into smaller amounts throughout the day?”

Leena raises an excellent point. There is, in fact, a limit to how much the vitamin C the body can absorb into its tissues at one time. Continue reading “How much Vitamin C can you absorb at a time?” >

Best Bedtime Snacks

by Monica Reinagel, MS, LDN

20110311-bj-late-night-snack-ice-cream-containerLisa writes: “I work fairly late, getting home at 9 pm most evenings. I usually squeeze in a salad in between clients around 5:30-6 pm. By the time I get home I’m usually hungry again. I’m always searching for healthy things to eat at that time, so I don’t grab a pint of Ben and Jerry’s from the freezer.  Can you offer any suggestions?”

I am a bit of an expert in late night snacking–even though I know that runs contrary to conventional nutritional wisdom. There is some research suggesting that eating more of your calories earlier in the day can help with weight loss. But it’s not the same for everyone. I’ve found that as long as my total intake over the course of the day isn’t excessive, having a late night snack doesn’t seem to sabotage my efforts. Your mileage may vary.

See also: Does it Matter What Time you Eat?

At the same time, you don’t want to go to bed with a stomach full of heavy food or all jazzed up on sugar. Here are four of my favorite bedtime snacks. Continue reading “Best Bedtime Snacks” >

Is eating at your desk really so bad?

by Monica Reinagel, MS, LDN

carrots hummusBarb writes:

“I have been trying to not eat at my desk or in my car. But I really miss being able to do so. I don’t think it leads me to eat any more than I otherwise would.  I am not talking about an entire meal, but maybe having my carrots/hummus while perusing spreadsheets or on a long drive. Is this really such a bad habit?”

I think the primary reason that many nutritionists (including me) suggest that you avoid eating at your desk or in the car (or in front of the TV) is that eating when we are distracted can lead us to eat more than we would if we were paying more attention.

And if it’s M&Ms or chips that we’re mindlessly munching on, the damage–in terms of empty calories–can be considerable.  Even if it’s a healthy but calorie-dense food like salted nuts, you can easily over do it when your mind is elsewhere.

But what if it’s a healthy snack? And what if it’s not leading you to overeat? What if it’s actually helping you get more vegetables into your day? What if having some vegetables on that long drive home means that you’re not so famished when you walk in the front door that you head straight for the cookie jar?

Knowing the rationale behind such “rules” can help you decide when it’s OK for you to break them. From what you’ve said, it doesn’t sound as if your desk-side snacking is sabotaging your diet.  Crunch away.

Cadmium in cocoa powder

by Monica Reinagel, MS, LDN

cocoaIn last week’s episode of the Nutrition Diva podcast, I had some suggestions for ways to use cocoa powder as a savory spice, rather than a sweet ingredient. The idea was to increase your intake of those healthy cocoa flavanols without increasing your sugar and fat intake.

But some of you wrote with concerns about cadmium in cocoa powder. Cadmium is a heavy metal that, like lead and arsenic, occurs naturally in soil. Heavy metals in soil can also be the result of industrial pollution. These metals can be absorbed from the soil into plants–and some plants are better at sucking up heavy metals than others. Continue reading “Cadmium in cocoa powder” >

Larabars: Healthy Snack or Sweet Treat?

by Monica Reinagel, MS, LDN

Simon writes:
lara-50934

“These days many people are eating date-based snack bars as they are perceived to be healthier than some other snacks. I love them and eat one every day after I was advised by a nutritionist to eat one instead of dessert. My concern is the effect the fructose may have on us, including our microbiota.”

The question about snack bars sweetened with dates has come up before. As I’ve written previously, “Because dates are a fruit, products sweetened with dates and date puree can legitimately claim to have zero added sugars. But, frankly, dates are about as close as you can get to pure sugar and still call yourself a fruit.”

I agree with your nutritionist that if a LARABAR satisfies the urge for candy or baked goods, that’s a pretty good upgrade.  But the fact that snack bars are sweetened only with fruit doesn’t mean that they can be eaten in unlimited quantities. Continue reading “Larabars: Healthy Snack or Sweet Treat?” >

When to introduce common food allergens to babies

by Monica Reinagel, MS, LDN

Which baby foods contain dangerous levels of arsenic“What does the current research show to be the best way to introduce common food allergens to my 8-month old son to decrease his chances of developing a food allergy? I have heard differing opinions.”

The latest research suggests that introducing common food allergens early in life can actually decrease the risk of food allergies in kids. And this appears to be true even when children are at elevated risk of allergy.  Even so, it would be wise to check in with your pediatrician, especially if a baby has asthma or other allergic conditions like severe eczema, or if a parent has severe food allergies.

Experts recommend introducing new foods one at a time and in small quantities. If the baby has no observable reaction to a food, you can continue to feed it in increasing quantities. After introducing a new food, wait three days before trying a new one.