By Annie Alvarado
Good Nutrition is difficult to master, so we’ve listed 10 of the most frequently asked questions and answers about nutrition, written in an easy to understand format. We’ve also included 5 nutrition tips you should know
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”. This results in taking in larger amounts of calories. Studies suggest that drinking liquid calories causes weight gain even more than solid calories.
2. What is the difference between a “Healthy Eating Plate” and a “Healthy Eating Pyramid”?
This is a picture of the “Healthy Eating Plate”. It shows a plate and what the 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. It also shows 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 are the best. 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 taste. I use canola oil when I do not want the food I am cooking to have a taste/flavor from the oil, I use olive oil when I want the flavor of the oil to come through in the food, and use coconut oil when I am feeling really health conscious – it’s 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 many 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 or 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, listed above.
10. How can I lower my cholesterol?
- Eat lots of fiber.
- Eat at least five servings of fruits and vegetables daily.
- Eat fruit, rather than drink it.
- Eat foods high in monounsaturated fats such as salmon, almonds, and olive oil.
- Stop smoking and exercise 4-5 times per week.
Tips:
- 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).
Sources:
hsph.harvard.edu/nutritionsource/questions/omega-3/index.html
nutrition.gov/whats-food/commonly-asked-questions-faqs
hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid/index.html
foxnews.com/health/2010/04/06/frequently-asked-questions-nutrition-experts/#ixzz22t1R2BxT
goldenrule.com/health-wellness/10-common-nutrition-questions
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