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Diet and nutrition
- October 24, 2008 1:12 PM |
- By Your Voice
How do you stay healthy on-the-go? What meals pack the most nutritional punch? What's the safest way to lose weigh and keep it off?
From allergies, to diets, to keeping kids healthy, dietician Samara Felesky-Hunt took your questions on eating and living right.
Samara Felesky-Hunt
Felesky-Hunt is a registered dietitian in private practice. She holds degrees in clinical nutrition and human biology from the University of Western Ontario. Since 1994, Samara has developed a successful nutrition consulting practice.
Read her answers below.
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Comments (23)
How does having a low iron count affect my body and mind? And which foods should I be eating and avoiding?
Samara Felesky-HuntLow iron levels can affect your energy levels, but it may also affect you concentration. To improve your iron status you need to eat more iron rich foods on a daily basis such as red meats, dark poultry meats, and eggs. Plant foods such as green leafy vegetables, dried fruits, legumes, tofu and fortified boxed cereals are also rich in iron, but not as absorbed as well as the heme sources found in animal meats. Include vitamin C rich foods to enhance absorption and watch intake of black tea as it can decrease the absorption of iron.
Hi:
Now that I'm 55 maintaining a healthy weight
is a challange. I have been successful with a meat ( red, fish ,chicken) and veggie, salad diet. How does this sound to you?
Bob
ps: mind you I do enjoy BC white wines with dinner
Samara Felesky-Hunt: It is harder to maintain a healthy weight as we age. It is important to still maintain a balanced diet that includes a variety of foods. Whole grains are important for fibre, B vitamins and carbohydrates increase energy and reduce risk of heart disease and colon cancer. They are necessary on a daily basis and should be included with meals. Whole grains in the form of steel cut oatmeal, brown and wild rice, barley and quinoa are examples of good carbohydrates.
You may want to start including them in your diet and reduce your portions of meat to reduce your saturated fat intake. Wine can be included with dinner, but watch how big your wine glass is!
Hello,
I was hoping you could answer a question that I have been wondering about for some time.
I am an athletic 21 year old, with a high activity level and a propensity to have a very slim build.
Through a combination of a very high calorie diet, protein/weight gainer shakes and intense and consistent exercise I have a muscular build about 20 pounds heavier than my 'natural' weight.
I was wondering if you think it is possible to maintain this with a diet that gets the majority of its protein from green leafy vegetables including broccoli.
Thank you for reading my question.
Samara Felesky-Hunt: In order to maintain healthy lean body mass it is important to maintain a caloric intake that matches with your energy output or exercise. Your muscles need protein to build and recover from exercise. Carbohydrate fuel is necessary to spare muscles from being broken down for energy. Protein needs to come from quality sources such as lean meats, poultry and fish as well as from plant proteins such as lentils, beans and split peas. Vegetables provide some protein, however it is very little.
I find myself eating a lot of dairy products... no fat cottage cheese, yoghurt, milk. Can too much dairy products be bad for your health?
Samara Felesky-Hunt: Eating dairy products provides calcium, protein, and vitamin D. These are very important for maintaining good bone health. Choosing no fat or low fat dairy products is lower in calories and saturated fats. Eating Well with Canada’s Food Guide recommends we consume 2 to 3 servings of dairy products each day. One serving is 1 cup (250 mL) of milk, one half cup (125 mL) of yogurt or 1oz (28g) of cheese.
We've mostly phased meat out of our diet, and our kids are still young (1, 5, and 7). We eat a lot of beans, eggs and nuts, and occasionally fish -- what else should we be eating to make sure we get enough protein, especially the kids?
Samara Felesky-Hunt: If you are focusing on a vegetarian type diet, it is important to ensure protein needs are met daily for you and your children. It is recommended that adults have 5 servings of plant proteins each day. Depending on how active your children are they would need at least 2- 3 servings. Lentils, beans, split peas, tofu, soy products, nuts and seeds as well as eggs and fish will provide you with the protein you and your family needs. If you consume dairy products you will be consuming protein here too.
Our family has been trying to follow the Canada Food guides reccomended portion sizes. We often finds ourselves hungry later, and do not want to revert to snacking. Any suggestions?
Samara Felesky-Hunt: Canada’s Food Guide is an excellent resource to ensure you are eating a balanced diet. If you are still hungry you may need to increase vegetable and fruits servings and/or grain products servings in order to be satisfied. If you are active, you may need more calories. Including snacks rich in vegetables and fruits may also help your appetite without affecting calorie intake.
I go to the gym 3-4 times a week, doing 2 group classes a week, plus weight. I would l ike to know what are the best nutriment/food I should eat to help my muscle gain?
Samara Felesky-Hunt: In order to gain lean body mass, you need to make sure you are fuelling your body appropriately. This means eating 3 meals a day plus 3 — 4 snacks a day. You may find you are eating every 3 hours to keep energy levels up and to help your body build lean muscle. Focus on meals that include protein, carbohydrates and fat. Snacks should include vegetables or fruits plus carbohydrates and/or protein.
i am using Lipitor for cholesterol treatment. I understand some fruits & juices are problematic. Bsedes apple & grapefruit juice are there others? Are fruits a problem as well as juices? Rod
Samara Felesky-Hunt: Grapefruit juice can definitely interfere with certain medications. You should check with your pharmacist to find out which foods should not be consumed with your specific medications. They will be your best resource on this subject.
What is the best food to eat after exercising and how soon after exercising should you eat?
Samara Felesky-Hunt: It is recommended for optimal recovery protein and carbohydrates should be eaten within 45 minutes after exercising. The ideal ratio is 1:1 or 1:2 protein to carbohydrates. Many athletes take in a peanut butter sandwich or a large glass of chocolate milk immediately after exercising.
Counting calories and increased physical activity have stopped leading to weight loss. what else can I do safely.
Have lost 40 pounds over 12 months but would like to lose more and keep it off.
Tina Bucknell
Samara Felesky-Hunt: You are doing the right thing by exercising and watch your caloric intake. You may try doing a different types of exercise in order to see more body fat lost. Adding 45 minutes of walking each day can also help. Make sure you are eating enough calories, as we often find that if you do not eat enough calories the body will stop burning and may start storing. Eat more, lose weight!
I am 17 years old with high cholesterol (with family history of heart problems). I was wondering what type of food I should be eating, in particular ideas for what I should be taking to school for lunch. I should also note that I run frequently (about 8km daily).
Samara Felesky-Hunt: In order to have a heart smart diet, you need to focus on fibre. Eat more soluble fibres especially at meals and snacks helps pull cholesterol out of your body. Oats, pears, apples, legumes, peas, and psyllium are examples of soluble fibres. Eat more healthy fats and watch your intake of saturated fats. Move more to a vegetarian type lunch. Take bean salads, hummus and pita, veggie wraps or veggie pastas for lunch meal to go.
How does diet affect mood related disorders such as depression?
A high protein breakfast of over 20 grams was recently recommended for individuals with depression. Do you have more information about this?
Samara Felesky-Hunt: Diet does affect blood sugar levels and moods. The most important point is to eat 3 balanced meals throughout your day and include snacks every 2-3 hours to keep blood sugars stable. Yes, do eat protein 15- 20 grams with each meal as well as a fibre rich carbohydrate, as the carbohydrates help the body make serotonin. It is important to have a balance of both.
Hello. I eat tons of tuna in the can. I've heard stories of consuming too much tuna isn't good for the health since it contains mercury. Is it safe to eat a can a day for example?
Samara Felesky-Hunt: It is recommended to not eat tuna every day as mercury levels can be high. Albacore tuna has the highest mercury content. Chunk light is much lower in mercury. Check out Health Canada’s website to find out what type of fish and seafood is most recommended.
What are some suggestions for packable meals for someone who has to eat gluten-free and is trying to put on weight?
Samara Felesky-Hunt: If you are following a gluten free diet, it can be easy to take meals to go if you plan ahead. Rice dishes, rice pasta meals, quinoa casseroles, bean dishes with corn or even a sandwich made with gluten free bread is easy to do. Visit your local health food store or library for ideas for meal planning, as leftovers always make great meals to go. You will find on a gluten free diet that you need to eat more frequently to feel satisfied and to gain weight. Also remember to include healthy fats to keep calories up.
Hi there, I'm a third year medical student always on the go. I generally eat super healthy, but am finding it hard to eat well since I started med school. What can you recommend? I'm a healthy eater, but when im tired i do like to indulge in the unhealthy. How can i help this?
Samara Felesky-Hunt: Eating on the run can be difficult. The key is to start with a healthy and large breakfast to keep you well fueled for your hectic day. Have oatmeal, yogurt, fruit, nuts and even a slice of toast with nut butter for breakfast before you leave for school. Pick up a healthy larger lunch at school and plan to have healthy snacks throughout your day. Pack nuts, seeds, fruits, and fruit bars for the day. Dinner can be lighter and easy. Try eggs for dinner or a bowl of soup. Plan for a healthy evening snack to keep your energy up for studying, and to prevent cravings for unhealthy foods.
Hi Samara,
I was wondering what the max and/or min amounts of fat, sodium, cholesterol and sugar a female in her mid to late 20's should consume on a daily basis.
Thanks!
~Jacquelyn~
Samara Felesky-Hunt: It is important to look at your diet as a whole and ensure it is balanced. Looking at specifics can cause us not to eat a diet that is well balanced. However, it is recommended that 30 percent or less of your calories should come from fat and only 10 percent should be from saturated fats. If you keep your total saturated fat intake down, then your cholesterol intake will be low. We do need cholesterol for hormones and cellular growth. Sugars should be kept below 10 grams per serving. This would be added sugars in packaged good versus the natural sugars found in fruits.
Omega-3 from vegetarian sources (18-carbon) are metabolized with poor yield (5-15%) into 22-carbon omega-3 in the human body, is it the same with omega-6 fats ?
Samara Felesky-Hunt: Omega 3 vegetarian sources such as flaxseed oil does convert to make the long chain DHA and EPA, but it is a difficult process. Omega 6 fats are needed as well however they do not convert to DHA and EPA in the body.
Eliminating all dairy from my diet 5 years ago has virtually eliminated my asthma symptoms. I assume it is my trigger. A friend says butter has no protein so is probably safe for baking since shortening and margarine, with transfats, are very bad and tub-margarine is not great for baking. I hesitate to use lard although I'm not a vegetarian, I eat very little meat. What do you advise? Is butter safe for people with dairy allergies? I like fruit pie and home-made biscuits.
Samara Felesky-Hunt: Butter should be fine for your asthma. Typically with asthma it is the lactose and protein in the dairy products that causes the issues as well as dairy can be mucous forming. Butter will work for your baking, but I would not use it as a spread on your bread every day.
How can I get all 3 Omega-3 fatty acids in my diet if I don't eat fish. Flax meal only has ALA. What about DHA and EPA?
Samara Felesky-Hunt: Some of the omega 3 fat you consume will convert t o DHA and EPA. You need to pick up a vegetarian algae source of DHA and EPA from a health food store or vitamin store to take on a daily basis. It is of course important to get enough DHA and EPA for your heart and brain health.
I am going through the changes and it feels like all I eat goes straight to my belly. I don't eat lots, exercise on a daily basis and try to cut down on breads. I eat a lot of fruit and veggies - not much meat if any. My question: What food helps eliminate those hot flashes and what should I eat to keep my waistline?
Samara Felesky-Hunt: For hot flashes, some women find that include 20 grams of soy protein each day reduces their hormonal swings. Progesterone cremes that are yam based may also help balance hormonal levels. Gaining weight on your waist is typically seen when estrogen levels decrease. It is important to eat a well balanced diet, including snacks as most women tend to not eat enough.
I have had high blood sugar levels 6.9-7.2
for my last 3 blood checks. My Dr. says to lose 30lbs and exercise more and if the level remains the same, I will have to go on medication. What do you reccomend is the best program to lower sugar and lose the weight safely and forever?
Samara Felesky-Hunt: Follow a high fibre diet. Consume at least 25 grams of fibre each day by eating lots of vegetables, fruits, and whole grains. Reduce intake of processed foods, especially those with added sugars. Read food labels for added sugars. Follow Canada’s Food Guide to eat well and look at the GI diet book. Be sure to include 45 minutes of activity each day.
Is chloresterol bad? Should I avoid it completly even though some of my favourite organic foods have it? What is a reasonable amount of chloresterol/calorie ratio - for example is it 'bad' that food with 300 calories also has 10 mg of chloresterol?
Samara Felesky-Hunt: Cholesterol is needed for hormones and cell health. We do need some. More importantly you should watch your saturated fat content. If you keep your saturated fats intake down to 10 per cent of your total calories, your cholesterol intake will be in a healthy range. Read your favourite food labels for the saturated fat content instead.
Can the Glycemic Index be a useful weight loss tool?
Samara Felesky-Hunt: Yes, the Glycemic Index is a wonderful weight loss tool as it helps you a evaluate carbohydrates especially if you are borderline diabetic or have diabetes. It is important to note that the higher the fibre content the lower the Glycemic index. The more processed a food the higher the GI as it turns to sugar quicker. Following the GI diet is a tool, so be sure to look at Canada’s Food Guide as well, and keep your fibre intake above 25 grams each day.