Category: Healthy Eating Tips

Practical tips for improving your nutrition

DASH diet (with a twist) could help with gout

by Monica Reinagel, MS, LDN

imageAlthough gout sounds like something Henry the VIIIth might have suffered from (actually, he did), this painful form of arthritis is still very common today.  It occurs when uric acid builds up in the blood rather than being excreted in the urine. Uric acid crystals can cause exquisite pain in the joints, often in the big toe.

Gout is typically managed with medications that reduce uric acid levels in the blood along with dietary modifications, such as avoiding alcohol, red meats, shellfish, and sugary beverages. But a new look at some old data suggests a new way to keep gout at bay. Continue reading “DASH diet (with a twist) could help with gout” >

The absolute worst time to decide what to eat

by Monica Reinagel, MS, LDN

power-of-planningThree years ago, in an episode of the Nutrition Diva podcast, I talked about the power of planning:

“I find I make far better choices when I plan ahead—and I bet the same is true for you. One of the interesting things about human nature is that we tend to make different choices for our future selves than we do for our present selves.

“Choices that we make for our future selves are more likely to be in line with our larger goals, such as eating healthy or saving money. Decisions that we make in the moment tend to focus more on short-term desires and instant gratification.” Continue reading “The absolute worst time to decide what to eat” >

Unintended consequences of the clean eating movement

by Monica Reinagel, MS, LDN
Is this chemical in your food?
Is this chemical in your food?

Eating “clean” has been a buzzword for a couple of years now, even though the term is so vague that it’s hard to know whether you’re doing it or not.

There is no concrete definition for “clean” food but for most people it suggests eating foods that are closer to their natural state and less processed. Although it’s pretty easy to identify a green bean as “clean” and a jelly bean as not, foods like cheese or bread or orange juice occupy a gray area somewhere in between.

See also: Why processed foods can be good for you

“Don’t eat anything you can’t pronounce” is another common refrain, and this has led food manufacturers to “clean up” their labels by removing preservatives and other additives. But our mistrust of multi-syllabic words is having an unintended consequence:  Continue reading “Unintended consequences of the clean eating movement” >

Why nutritionists and consumers can’t agree on what’s healthy

by Monica Reinagel, MS, LDN

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The New York Times recently polled hundreds of nutritionists and consumers to find out whether they agreed on which foods are “good for you.” Everyone agreed that that kale, almonds, olive oil are good for you and French fries and soda aren’t. But in between were a lot of foods, such as granola bars and coconut oil, that were ranked a lot higher by consumers than nutritionists. There were also a few, such as quinoa and sushi, that got high marks from nutritionists but not from consumers.

The Times concluded that consumers are confused about which foods are healthy.  I think the Times is confused about how diets work. Continue reading “Why nutritionists and consumers can’t agree on what’s healthy” >

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.

How to Make the IIFYM Diet Work

by Monica Reinagel, MS, LDN

dietIn a recent episode of the Nutrition Diva podcast, I talked about a new diet trend called IIFYM, or If It Fits Your Macros.  With the IIFYM diet, you aim to get a certain amount of carbohydrate, protein and fat every day but there are no other rules. You can get your carbohydrates from quinoa or Cap’n Crunch. You can get your protein from tofu or from hot dogs and your fat from olive oil or bacon grease. It’s totally up to you…as long as it fits your macros.

In my podcast, I gave the diet a rather lukewarm review. I mean, how could any reasonable nutritionist get on board with this idea? In practice, however, this diet may ultimately lead some people toward healthier choices, and not away from them as you might expect. Continue reading “How to Make the IIFYM Diet Work” >

Cutting calories can mess with your sleep

by Monica Reinagel, MS, LDN

Woman SleepingAs if losing weight weren’t already challenging enough, you might also find that you’re not sleeping as well. And we all know (both from research data as well as personal experience) that being under-rested can increase your appetite and reduce your will-power.  Perfect, meet storm.

A pair of randomized controlled studies suggests a possible solution: Continue reading “Cutting calories can mess with your sleep” >