This post answers some of your burning nutrition questions.
Is it true I shouldn’t eat after 7pm?
No. This is a myth. When it comes to weight maintenance or loss, it is calories in, calories out so you can eat at any time. Some people feel better when they eat their last meal earlier in the evening, but this won’t have an effect on weight.
Are carrots bad for me?
No, carrots are not bad for you. I have heard this question many times from patients and want to spread the word that carrots are good! They are like any other vegetables: Low in calories and high in nutrients. A great choice.
Is fruit bad for me?
No, fruits are not bad for you. Fruits are carbohydrates so they are sometimes eliminated on low carb diets. As I’ve mentioned in previous posts, carbs are good, especially in the form of fruit! They are high in nutrients and fiber to help keep you healthy. That being said, they do have more calories than vegetables, so the recommendation is 2 fruit servings per day.
What are good snack options?
It is important to get a balance of protein, carbohydrates and fat at each meal and snack to provide nutrients and to keep you feeling satisfied. Balanced snack ideas include low fat yogurt, a piece of fruit paired with low fat cheese, whole grain crackers with low fat cheese, fruit and a small amount of nuts or nut butter, Kashi Chewy Bars, low fat cottage cheese with fruit or a slice of bread with turkey. Try to aim for 1-2 snacks per day at around 150 calories each.
Is soy bad for me?
Soy research has been conflicting about whether or not it is a safe product. Often times in research participants are consuming very large or very small amounts of an item, which can skew recommendations for the general public. Soy has been found to have many health benefits and is a good protein source for vegetarians, so until concrete research is proven try having soy products in moderation. Include soy in your diet 3-4x per week and have other protein sources on other days. Mix and match for best health.
What is the best diet pill available?
None. Diet pills don’t work and are a quick fix. Healthy eating is the best way to lose and maintain weight.
What can I do to control sugar cravings?
There are a few things you can do to help cravings.
1) Make sure you get enough protein throughout the day. This helps you feel satisfied and can reduce cravings.
2) Eat 3 meals and 2 snacks per day. If your body is nourished you will be able to have smaller portions of sweets to feel satisfied.
3) Allow yourself to eat a serving of your favorite foods. Depriving yourself only intensifies the craving and can lead to overindulging.
Are carbs bad for me?
No. Check out this post for more information on carbohydrates
I eat healthy foods. Why is it that I can’t lose weight?
Most of the time it’s not the foods we eat, but how much. Whether you are eating healthy foods such as apples or whole grain pasta, having too much increases your caloric intake. The first step in weight loss is identifying problem areas, which for many is portion control. To reduce your portions try the following:
- Use the plate method: make 1/2 your plate veggies, 1/4 lean meat, 1/4 starch
- Use intuitive eating- eat when you are truly hungry and stop when you feel satisfied, not full. Eat slowly and savor your food. Your body will tell you when it has had enough.
- Split meals at restaurants
- Drink enough water- sometimes we can confuse thirst with hunger
- Have snacks in between meals to prevent getting too hungry and overeating
I have decided to go Gluten Free to improve my health. Is this a good idea?
Eating a gluten free diet is only beneficial to those who suffer from celiac disease or gluten intolerance and have symptoms associated with it. Otherwise there is no research showing that eating gluten free is beneficial to your health.
Feel free to contact me with any other nutrition questions that you have!