Top 10 Nutrition Questions Answered

Good Nutrition is difficult to master, so we’ve listed 10 of the most frequently asked questions and answers to nutrition questions written in an easy to understand format. We’ve also included 5 nutrition tips on things you should know and easy ways to eat a nutritious diet.

1.  How are “liquid calories” and “solid calories” different?

Liquid calories are not as satisfying as solid calories, so we tend to drink more fluid calories to stay “full”. Which results in us taking in a larger amount of calories. Studies suggest that drinking liquid calories causes weight gain even more than solid calories.

2.  What are a “Healthy Eating Plate” and “Healthy Eating Pyramid”?

This is the “Healthy Eating Plate”. It shows a picture of a plate and what size portions should be made up of vegetables (green), fruits (red), whole grains (brown), and healthy proteins (orange).


(Click on image to enlarge)

This is the “Healthy Eating Pyramid”. It shows all of the food groups, a representation of what is in each food group, and how much of each we should consume each day and that we should exorcise each day.


(Click on image to enlarge)

3.   Which type of oil is best for cooking? 

Oils that are high in unsaturated fats and low in saturated fats. The top three are canola oil, olive oil, and coconut oil. The difference in olive oils (virgin, extra virgin, or light) is all a matter of the flavor you prefer. (I use canola oil when I do not want the food I am cooking to have a taste/flavor from the oil and use olive oil when I want the flavor of the oil to come through in the food and coconut oil when I am feeling really health conscious – its super healthy for you and cooks clean and relatively taste free.)

4.  Should I take a vitamin? 

Multivitamins are used when people do not get enough vitamins from their food. If you have a well balanced diet rich in a variety of fruits, whole grains, lean meats, vegetables, and low fat dairy, you probably do not need a multivitamin. But, if your diet is not balanced or changes from day to day, you should take a multivitamin to fill the gaps left by your diet. Everyone should take a vitamin D supplement because it is not in much of our foods.

5.  Why should I eat breakfast? 

Yes! Here are 5 benefits of breakfast:

  • Breakfast gives your brain fuel to help you concentrate and perform better at work and school.
  • Breakfast essentially means breaking the overnight fast – helping you jump-start your metabolism for the day!
  • Breakfast can help increase your overall energy.
  • Breakfast helps keep your blood sugar level steady.
  • Breakfast can help reduce the likelihood of overeating later in the day.

6.  Why should I eat healthy? 

Eating a healthy balanced diet supplies essential vitamins and minerals that are necessary for good health. Eating Healthy can prevent illness and chronic diseases, adding years to your life span.

7.  How much protein should I eat daily? 

If lean meat, tofu, low fat dairy, and beans, are a part of your daily diet, you should have no problem getting the right amount of protein. The average amount of protein that men should have per day is between 50-60 grams and women should have 40-50 grams. Keep in mind that a person’s weight and height do play a part in the amount of protein you require per day (i.e. a man 6’6” tall and 300 pounds will need more than 60 grams protein.)

8. What is the difference between good and bad carbohydrates? 

Good carbohydrates are unprocessed foods. Examples are:

  • Fruits and vegetables
  • Beans and legumes
  • Nuts and seeds
  • Whole grain breads, cereals, and pasta
  • A number of dairy products
  • A number of dairy products

Bad carbohydrates are highly processed foods with additives, preservatives and have a low nutritional value. Examples are:

  • Baked goods with refined white flour
  • Soft drinks
  • White pasta
  • Candy and cookies

9.  How many carbohydrates are necessary to maintain a healthy diet? 

Your total carbohydrates should total between 54-60% of your total calories for the day. You should select GOOD carbohydrates and try to stay away from the bad carbohydrates, as listed above.

10.  How can I lower my cholesterol? 


  • When serving yourself a meal, use a salad plate instead of a dinner plate for portion control.
  • Never skip meals! Eat at least 3 meals a day. Skipping meals can cause long-term health effects later, such as heart disease.
  • Read food labels! Know what you and your family are consuming!
  • A balanced diet will help you lose weight and keep it off much more so than a low carb or low fat diet. Carbs and fiber help you to feel fuller longer! Also, you will be able to continue this way of eating the rest of your life, where the low carb and low fat diets are for shorter periods of time.
  • The most important thing remember in nutrition is that moderation and diversity are keys to any healthy diet. Do not exclude any single food group and do not eat too much of any one food.

The best oil to use in cooking are: Canola oil, Olive oil, or Coconut oil because they are high in Unsaturated fats good fats) and low in saturated fats (bad fats).



Positive Affirmations Can Make You Healthier!

Positive Affirmations Can Make You Healthier!

By Annie Alvarado

Be kind to yourself and you will be healthier, happier and will achieve more in your lifetime! Our bodies and minds are linked and are so closely related that positive and negative thoughts (self-talk) can reflect in the way we feel and can even affect your health!

It’s common for people to engage in negative self-talk, where we tell our self that we “can’t”, “shouldn’t”, or “don’ts”, which stops us from actualizing our full potential. A good example of this would be a young person being told by their teacher, adult or parent that they do not have the ability to do something, or that they were overweight or awkward. Unfortunately, those negative thoughts will probably stay in that child’s conscious or subconscious mind throughout their life.

Negative self-talk can sabotage our health, relationships, and even our life goals. If our subconscious perceives a beneficial goal, such as stopping us from doing something out of fear, it will do just about anything to stop us – even so much as becoming sick or even breaking a limb. Some believe that negative thoughts can even cause serious illnesses, such as cancer. Of course there are many reasons we get sick, but being healthy mentally can prevent sickness and even strengthen our healing abilities.

Positive affirmations are things you tell yourself to help achieve goals, feel better, stop negative feelings, and self-heal. “You can do it,” and the opposites of the other negative talk words, “can”, “should”, and “do” are examples of positive affirmation words. Our best defense against negative talk is to have a healthy mind and healthy self-image. We believe positive affirmations are the best tool, both in fighting negative self-talk and the way to a healthier self-image.

There are several different ways to use self-affirmations including: saying the statement several times a day, writing the statement down (I like to put PA’s on sticky notes and place them in strategic places in my home – on the refrigerator, bathroom mirror), and thinking about of the statement as often as possible. These affirmations are conscious thoughts that, when thought of enough, will become subconscious thoughts.

How to Use Positive Affirmations (PA’s) –

  • Find a reason to feel what’s being said is true. (You must believe what you say.)
  • You must commit! Practice everyday and say PA’s daily to get positive results.
  • Avoid all negative thoughts and do not think about negative situations.
  • Do not share your PA’s with others until you are completely comfortable with the process, as others may pose self-doubt, reducing the power of your PA’s.

How Positive Affirmations Work –

Our minds cannot differentiate between things that are real or fake. It’s like when you cry at a movie…you know the person in the movie really didn’t die, but you cry anyway. Or when you cry at the though of something that it isn’t happening now, but you cry anyway. Affirmations work when they become subconscious thoughts. So, when we use PA’s, we are introducing the beliefs that we want our mind to have and if we keep introducing this thought over and over, it will be memorized and become a part of our subconscious (we will think it automatically). Our brain will not know that thought was placed there; it will think it’s reality…and that is how they work. The one trick is that while placing this thought into our subconscious (saying the PA over and over), we need to believe it. So you have to choose PA’s that you believe in.

Daily Exercise –

Take 30 index cards and write one positive affirmation on each. One card is for each day of the month – read one positive affirmation a day. When you finish a month, start again. You will end up writing one affirmation for each day of the year. You can hold the 365 cards in a recipe box and reuse them each year. Add new affirmations as you need them or as you find new fun statements.

I’ll leave you with some positive affirmations for health (from to get you started:
“I radiate good health”

“I am well, I am whole, and I am strong and healthy”

“My sleep is relaxed and refreshing”

“I am healthy, happy and radiant”

“My mind is at peace”

“I am healthy in all aspects of my being”

“I have balance in my life”

“I have vitality”

“I have the choice to change”

“I am healthy, healed and whole”

“My body heals quickly and easily”

“Every cell in my body vibrates with energy and health”