Healthy eating is an important factor when it comes to your overall well-being. But these days it isn’t easy to find the time to learn about nutrition. That’s why Washington County Hospital and Robinwood Endocrinology now offer “Ask the Nutritionist,” an easy way for you to get answers to your nutrition questions and find out about dietary issues that are important to you.
Periodically, registered dietitian Tim Higgins will answer questions on nutrition and how it affects your health. Get the information you need by asking your own questions or by reading Tim’s responses to others. “Ask the Nutritionist” makes it a little easier to get the info you need to stay on the right track—one bite-sized question at a time.
Is it okay to eat four raw eggs along with 1500 mg of vitamin C each day? Will it cause any harm?
It may be harmful to eat raw eggs because of the risk of consuming salmonella, a common cause of food poisoning. The recommended intake of vitamin C for adults is 75–90 mg per day, with the upper safe limit being 2000 mg per day.
Since I work out often, I drink a lot of whey protein. This was fine until recently. Now when I take it, my hemorrhoids are irritated and burn. I tried the vegetable protein only to get the same unpleasant result. What is the problem and what can I take since I need protein for body building?
There are many good food sources for protein, including eggs, meat, fish, and legumes. The legumes are also a good source of fiber, which may be lacking in your diet and contributing to your elimination issues. You may want to contact a registered dietitian to review your whole diet to balance your fiber and protein needs.
I am thirty-seven and I weigh 209 lbs and am 5'7". I have what they call an apple shape. My BMI is 32. Am I a good candidate for prescription weight loss medicine? I have tried everything to get rid of my belly fat, but nothing works.
I certainly can’t assess your weight loss prescription needs over the Internet, so you should speak with your doctor about prescription weight loss options. Keep a food diary or use an online calorie calculator to get an idea of your caloric intake. Also, track your activity. You should be getting 150 minutes per week of exercise. Bring all of this information to your doctor and consider your options.
I have been diagnosed with gastroparesis and also have diverticulitis. The diets have conflicting recommendations. Do you have any advice?
Your case can be confusing, as are other complicated conditions when nutrition advice can be conflicting. You would be best advised by a registered dietitian with access to your full medical history. The primary conflict when providing nutrition advice for these conditions would be fiber intake. A good general recommendation would be to limit fiber and seek advice from a registered dietitian.
What is a typical day like for a nutritionist?
A nutritionist may mean different things for different people. A registered dietitian is a nutritionist who may work in a hospital or outpatient nutrition practice. He may also work as an independent consultant for sports teams or nursing homes. An individual may be a nutritionist and not a registered dietitian. Nutritionists may write for newspapers or blogs, work in a health food store, or consult with individuals. I don’t think one can describe a typical day for a nutritionist, but go to www.eatright.org to get information on becoming a registered dietitian, and compare this with other information on nutritionists who practice with other backgrounds.
I saw claims on the Internet that whole wheat products, whole grain cereals, and orange juice will release insulin in your body and cause your body to store fat. It recommended that we should eat sprouted bread, rice millet, quinoa, and sweet potatoes. With fats, we should eat real butter, eggs, olive oil, raw nuts, and coconut oils. I stopped using regular Coffeemate because the coconut oil in it caused weight gain. I've never heard of whole wheat and orange juice causing your insulin to rise, which causes fat to stay. I am confused. Are these claims true?
Wow, what a mouthful! Insulin is released by your pancreas when you eat carbohydrate foods; this is normal and needed to utilize the energy we get from these foods. Excess production of insulin and overeating can cause excess fat storage. As for fats, they contain many calories, which can lead to weight gain. And you mentioned lots of fats that have various effects on our health. When eaten in moderation, all can be healthful. Go to the American Diabetes Association, the American Dietetic Association, or www.mypyramid.gov and you will find lots of good information to help you understand these questions better.
I'm a thirty-eight-year-old male recovering from a heart attack. What would a healthy sodium intake be?
The recommended amount would be 1,500-2,300 mg each day.
Is there a difference between the amount of fiber found in cooked food compared to dry or uncooked foods?
Fiber may be lost when preparing foods, such as peeling an apple. Some fiber may also break down during the cooking process. There may be some difference, but it may be related to the concentration of food when it is cooked, not the loss of fiber.
Hello! I was just wondering what your recommendations are for omega 9 (oleic acid)?
Oleic acid and omega 9 are monounsaturated fatty acids that provide some health benefit. These fatty acids can be made by our bodies from omega 3 and omega 6 fatty acids, which means they are not essential to include in one’s diet. Examples of foods high in monounsaturated fats include vegetable oils such as olive oil, canola oil, peanut oil, sunflower oil, and sesame oil. Other sources include avocados, peanut butter, and many nuts and seeds. These fats help to lower the “bad” LDL cholesterol, and raise the “good” HDL cholesterol. They also support our immune system, have antioxidant properties, and taste good.
I have all the symptoms of low thyroid: weight gain, thinning hair, low energy, dry skin, brittle nails, no sex drive, and an inability to sleep. The doctor tells me my thyroid is in the normal range, but I feel awful. Are there some vitamins I can take to help my symptoms?
You sound very uncomfortable and may want to go back to your doctor to discuss your vitamin status. Some of the symptoms you mention may be related to low vitamin D. A multi-vitamin may help ensure one gets the recommended amount of vitamins needed to maintain health. You may also want to discuss your sleeping issues in more detail; lack of sleep can be related to weight gain too.
I work a seven-day rotation which includes seven days of the day shift, one day off, then seven days of the evening shift, then one and one-half days off, then seven days of the midnight shift followed by four days off. My question is, at what times should I eat?
Your schedule is a challenge. I don’t know a time you “should” eat, but creating an eating pattern that will help you function well at work and not interfere with your sleep would be helpful. You may also have social concerns to consider, such as eating with family members. Use trial and error, keep a food journal, and note how you feel to guide you in this process. Planning will be needed to get the food you need when you need it.
I just found out I have type 2 diabetes. I have to watch my carbs, and I don’t have a clue how to do that. For example, I see on a package there are 24 carbs and only 2 servings. How do I calculate the carbs from that?
Each serving contains 24 carbs. If you eat both servings you get 48 carbs. More information on reading the food label can be found at the FDA Web site, http://www.fda.gov/Food/LabelingNutrition/ConsumerInformation/UCM078889.htm.
I am currently taking vitamins and supplements daily, and I just need to know if it is okay to take these all together: green tea 100mg, ginko biloba 120mg, omega-3 fish oil 1200mg, and calcium 600mg with vitamin D 400iu. I’m also considering adding Sam-e Made.
Check with the manufacturer for instructions on when to take each vitamin/supplement, as well as possible interactions.
I am a fifty-one-year-old obese woman who doesn't seem to be able to diet and stick to exercise. I think I might need therapy to get myself in a healthy place and find out why I am addicted to food. Do you think that will help?
Yes, change can be challenging, and checking in with a therapist may be very helpful.
I am a twenty-five-year-old woman. I am five foot seven and weigh 174 pounds. I eat 1200 to 1500 calories daily and I exercise between forty five and ninety minutes a day. I don’t feel hungry or crave anything after I eat. I am eating healthy things such as salmon and plenty of fresh vegetables. I read online that 1200 calories is not enough and will eventually slow my metabolism. This worries me a lot. I don’t want to lose the weight just to gain it back. I feel that I can keep this up even after I lose the weight but I just want to know if it is okay to do this plan. -and- Hi, I’m a five-foot-five, 140-pound female. At my lowest weight last summer (125 lb.) I was eating and exercising healthfully (lost fifty pounds over three years). After a five-pound gain about eight months ago, I added a second cardio workout most days to halt the gain. However, all other factors seemingly the same, I have gained another ten pounds, even though I’m working out harder. I eat healthfully: lean meats, egg whites, oatmeal, whole grains, and a TON of veggies. I work out six days a week and figure my calories burned through exercise are around 700 per day. During the week, I eat 1300 to 1450 calories a day, and on the weekends it is more like 2000 to 2200 a day. I understand my routine could be considered maintenance, but how come I cannot get rid of the fifteen pounds even though I am working harder than when I was 125 pounds?
The calorie levels in both cases above seem reasonable. It may be helpful to confirm the caloric count to see if they are accurate. There are many good calorie calculators on line. Another consideration is body composition, i.e. the percentage of body fat and muscle. Try to locate someone to check your body fat; some health clubs have bioelectrical impedance scales that do this. You may also want to measure your chest, waist, hips, thighs, and upper arm and keep a log, rechecking both the body fat and measurements once a week. With all of these goes time. Give your body time to adjust to changes you have made with diet and exercise. On the medical side, hypothyroidism can result in a ten- to fifteen-pound weight gain, and some medications can cause weight gain. Discuss these issues with your physician.
