Nutrition questions
Here are some nutrition questions and answers from reliable sources that you may have wondered about.
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Should I avoid most carbs if I want to lose weight or be healthy?
Here are 28 healthy carbs you should include in your diet according to Prevention.com, . There are many benefits of eating carbs. They are your body’s main source of energy. They help fuel your brain, kidneys, heart muscles and central nervous system. They aid in digestion, help you feel full and keeps cholesterol in check. According to the Mayo Clinic and the Dietary Guidelines for Americans, the average adult should be eating between 225-325 grams of carbs a day. However, if you are trying to lose weight, eating 100-150 grams of carbs is recommended.
Here are 28 healthy carbs you should include in your diet according to Prevention.com, . There are many benefits of eating carbs. They are your body’s main source of energy. They help fuel your brain, kidneys, heart muscles and central nervous system. They aid in digestion, help you feel full and keeps cholesterol in check. According to the Mayo Clinic and the Dietary Guidelines for Americans, the average adult should be eating between 225-325 grams of carbs a day. However, if you are trying to lose weight, eating 100-150 grams of carbs is recommended.
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Is chia powder as good as chia seeds?
They are both nutritious and there is no nutrition or absorption difference. They can help with weight loss and are a great source of fiber, which can improve heart health, reduce cholesterol levels and promote intestinal health. They can also replace cornstarch as a thickener, and you can use 1 Tbsp of whole chia seeds or 2 tsp of ground seeds (plus 3Tbs water for either) to substitute for one egg.
I’ve been adding 1-2 tsps of chia powder occasionally to different foods due to its benefits as well as its filling and thickening attributes. It thickens oatmeal and also smoothies. I use the chia powder vs. the seeds since I don’t like chewing the seeds. It is important to drink plenty of water to prevent digestive side effects. Also never swallow them dry due to their swelling ability, and if you are taking blood pressure or diabetes medications, you should consume chia in moderation or speak to your physician if you have a concern.
They are both nutritious and there is no nutrition or absorption difference. They can help with weight loss and are a great source of fiber, which can improve heart health, reduce cholesterol levels and promote intestinal health. They can also replace cornstarch as a thickener, and you can use 1 Tbsp of whole chia seeds or 2 tsp of ground seeds (plus 3Tbs water for either) to substitute for one egg.
I’ve been adding 1-2 tsps of chia powder occasionally to different foods due to its benefits as well as its filling and thickening attributes. It thickens oatmeal and also smoothies. I use the chia powder vs. the seeds since I don’t like chewing the seeds. It is important to drink plenty of water to prevent digestive side effects. Also never swallow them dry due to their swelling ability, and if you are taking blood pressure or diabetes medications, you should consume chia in moderation or speak to your physician if you have a concern.
How long after eating does your body start absorbing nutrients?
The absorption process begins around 3-6 hours after eating. Nutrients get absorbed as the food is broken down, with the majority of nutrients being absorbed in the small intestine, where they're then transported into the blood stream.
The absorption process begins around 3-6 hours after eating. Nutrients get absorbed as the food is broken down, with the majority of nutrients being absorbed in the small intestine, where they're then transported into the blood stream.
If I have high cholesterol, how much cholesterol I should consume per day to lower it?
The USDA recommends consuming no more than 200-300 mg of cholesterol a day to lower cholesterol.
Cholesterol is in foods of animal origin, such as liver and other organ meats, egg yolks, shrimp, and whole milk dairy products.
The USDA recommends consuming no more than 200-300 mg of cholesterol a day to lower cholesterol.
Cholesterol is in foods of animal origin, such as liver and other organ meats, egg yolks, shrimp, and whole milk dairy products.
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Which foods should I avoid if I have high cholesterol?
Red meat such as beef, pork, and lamb are generally high in saturated fat. You could consider chicken or turkey breasts without skin; pork tenderloin; or beef round, sirloin, or tenderloin. Avoid highly processed meats (bacon, ham, lunchmeat, etc.), and try to stay below 200-300 mg of cholesterol per day.
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Will eating eggs increase my cholesterol?
Dr. Stephen Kopecky of the Mayo Clinic says that people who have high cholesterol should avoid too many eggs, but three or four a week is a reasonable amount. Eggs do contain cholesterol, but it’s saturated fat that you need to worry about in terms of blood cholesterol levels. Eggs are low in saturated fat and good sources of B12 and vitamin D.
Should a person with high cholesterol eat two eggs a day?
If you have high cholesterol or other risk factors for heart disease, it may be best to eat no more than 4–5 eggs per week. It is recommended that people with high cholesterol eat not more than 200-300 mg of cholesterol containing foods per day. Two large eggs equals 374 mg of cholesterol. You can always boost up your egg volume with whites that have no cholesterol.
Will eating eggs increase my cholesterol?
Dr. Stephen Kopecky of the Mayo Clinic says that people who have high cholesterol should avoid too many eggs, but three or four a week is a reasonable amount. Eggs do contain cholesterol, but it’s saturated fat that you need to worry about in terms of blood cholesterol levels. Eggs are low in saturated fat and good sources of B12 and vitamin D.
Should a person with high cholesterol eat two eggs a day?
If you have high cholesterol or other risk factors for heart disease, it may be best to eat no more than 4–5 eggs per week. It is recommended that people with high cholesterol eat not more than 200-300 mg of cholesterol containing foods per day. Two large eggs equals 374 mg of cholesterol. You can always boost up your egg volume with whites that have no cholesterol.
Cravings
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Why do I have food cravings?
Food cravings arise due to trying to satisfy emotional needs, such as calming stress and reducing anxiety. Stress increases cortisol, which increases the appetite for sweet carbs. Food cravings could also be due to tiredness, lack of sleep, low blood sugar; unbalanced hormones, dehydration, or a nutrient imbalance. Cravings that are spurred by emotions are typically for foods containing fat, sugar, or both. These foods could include potato chips, French fries, chocolate, ice cream, chocolate chip cookies, or macaroni and cheese.
Do I crave foods because I’m deficient in certain nutrients?
No. Cravings occur from the reward center of our brain which is stimulated by fat and sugar combinations.
Why do I want to eat even though I am not hungry?
According to webmd.com, when you don't get enough rest, your levels of ghrelin (a hormone that makes you want to eat) go up. Meanwhile, your levels of leptin (a hormone that decreases hunger and the desire to eat) go down. These two hormones control feelings of hunger. The result: You feel hungry even if your body doesn't need food. Therefore, you may want to take a nap or rest until those feelings subside.
How long do food cravings last?
3-5 minutes. However, in some people they may last as long as 20 minutes. Best to distract yourself until the craving has passed.
Should I give in to a craving?
Experts say you should give in to them and enjoy every bite. Some people can have only one cookie or a specified portion of a snack. However, if you are someone who can’t stop eating a certain food once you start consuming it, just buy one slice of pie or one cookie and limit any unhealthy single-portion snacks in your home – if they are not accessible and visible, chances are you won’t have to deal with that temptation.
How do I eliminate food cravings?
Eat small and frequent meals so you don’t get hungry, eat fiber, replace trigger foods with healthy foods in your house, keep busy, distract yourself with a friend and plan out your daily meals.
When I have an unhealthy craving, what healthy foods can I substitute?
Fresh fruit like bananas, grapes, oranges, tangerines, and apples, Greek Yogurt without sugar; hot drinks like tea or coffee (the combination of fat/sugar can create a craving); 1-2 pieces of 70% dark chocolate, 3 cups of plain popcorn, cottage cheese, vegetable chips, olives, edamame, dates, berries, cold drinks like plain iced tea or carbonated water or hummus with vegetables.
Why do I eat more food when watching tv?
According to medical science, we engage in mindless eating when we are distracted, which leads to overeating, especially sweet and packaged high-calorie foods. We miss the cues of the amount we are eating and the feeling of a full stomach. The process of combining two activities (watching TV and eating) at one time blocks the sense of satisfaction and thus we crave more food to feel satisfied. When eating in front of the television, your appreciation for the taste of the food you are eating diminishes and therefore you tend to munch on more junk and unhealthy foods to satisfy that need which may lead to obesity.
Why does eating in front of the television make want to eat more during the rest of the day?
If you watch TV at lunch time, that increases the temptation to have an afternoon snack since your body does not register the act and makes you feel hungry soon after. Watching TV also prolongs the time that you are eating, so if you are watching an hour-long show, you may continue to eat throughout that whole show.
How can I break the habit of eating in front of the television?
- You must disconnect the two behaviors. One way is to have your snack on a table away from the TV and intermittently watch some TV and then maybe during commercials walk to the table to eat your snack. That will help you to pay attention to each action separately.
- Choose a healthy snack beforehand. If you snack in the evening, select a food that does not contain sugar or caffeine. A complex carbohydrate, like crackers, cereals or whole grain foods may promote a restful sleep. Commit to and measure a reasonable amount of healthy snacks ahead of time. Some healthy snacks are crispy kale chips or frozen blueberries. However, if any snack you eat while watching television starts you out to mindless eating, even healthy snacks can be dangerous.
- Instead of eating and watching TV, change that activity to a healthier distraction if needed by keeping your hands busy. These activities could include knitting, painting your nails, squeezing a stress ball, exercising, lifting hand weights, stretching, balance testing, or doodling.
- Watch television with a friend since you will be less likely to mindless eat.
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Do the elderly require more protein?
Seniors process protein less efficiently and need more of it to maintain muscle mass and strength, bone health and other essential physiological functions. Recent research suggests that older adults who consume more protein are less likely to lose “functioning”: the ability to dress themselves, get out of bed, walk up a flight of stairs and more.
How much protein does a senior require?
People over age 65 should strive for 0.45 to 0.55 gram of protein per pound of body weight daily, or about 68 to 83 grams for a 150-pound person. Multiply 0.55 x your weight to see if you are getting enough protein. Once you hit 40-50 years old, sarcopenia starts to set in, which means you start losing muscle mass as you age, To help prevent this and to maintain independence and quality of life, your protein needs increase to about 1 gram per kilogram of body weight.
People over age 65 should strive for 0.45 to 0.55 gram of protein per pound of body weight daily, or about 68 to 83 grams for a 150-pound person. Multiply 0.55 x your weight to see if you are getting enough protein. Once you hit 40-50 years old, sarcopenia starts to set in, which means you start losing muscle mass as you age, To help prevent this and to maintain independence and quality of life, your protein needs increase to about 1 gram per kilogram of body weight.
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What foods are high in protein for seniors?
Animal meat, poultry and fish are protein powerhouses. Dairy products, such as eggs, cheese and Greek yogurt, beans, legumes, nuts and seeds are also great sources. Two medium eggs equals 14 grams of protein. One essential amino acid in protein called leucine stimulates muscle growth and prevents the deterioration of muscle as we age.
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Which foods should seniors avoid and why?
- Raw or undercooked eggs, meat and poultry - Seniors are more prone to develop sepsis which happens when an infection you already have triggers a chain reaction throughout your body. Infections that lead to sepsis most often start in the lung, urinary tract, skin, or gastrointestinal tract.
- Grapefruit - If you are taking medication for high blood pressure, anxiety or insomnia it is advisable not to eat grapefruit since it could intensify some of these drugs, making them dangerous.
- High-sodium foods - It is advisable to lower your sodium intake especially if you have hypertension. The recommended sodium intake per day for seniors is approximately 1200-1500 mg. Select low-sodium foods that list 140 mg per serving on the nutrition label. Celery, spinach, carrots, and beets are high in sodium.
- Caffeine - Since some elderly persons have decreased memory, impaired concentration and functional performance, caffeine is more likely to cause insomnia, increase anxiety and could increase heart beat and rhythm, which could be dangerous especially if you already have a heart condition.
- Sodas and sugary drinks - These drinks are not healthy for everyone, as well as the elderly. A cola could contain 39 grams of sugar in one 12-oz serving (10 teaspoons of sugar). These drinks could raise your blood sugar level resulting in a diagnosis of diabetes.
- “Sugar-free” drinks - Even though these drinks have no sugar content, they do increase weight gain and other health problems. Losing weight is harder as you get older and these artificial sweeteners fool your brain in thinking it is having real sugar and thus makes you crave and eventually consume more food and sugar.
- Alcoholic beverages - Alcohol is especially detrimental to seniors who have diabetes, take certain kinds of medicines, such as antihistamines, painkillers and high blood pressure pills.
- Foods with empty calories - Seniors are less active as they get older, so they don't work off those sweet and high-calorie foods causing weight gain. This results in making it harder for them to lose the extra weight.
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Which kinds of proteins are the healthiest to eat?
According to the Mayo Clinic, the healthiest protein to eat are plant sources, such as:
According to the Mayo Clinic, the healthiest protein to eat are plant sources, such as:
- Soy, nuts, seeds, beans and lentils
- Lean meats, such as skinless, white-meat chicken or turkey, and lean cuts of beef or pork
- A variety of fish
- Egg whites
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Which is better - eating the right foods or taking supplements?
According to the Mayo Clinic, eating the proper foods is much better than just taking supplements. Food gives our bodies fiber, antioxidants, and many micronutrients we need. Supplements may be helpful for people who are pregnant, age 50 or over, have a poor appetite or have a medical condition. However, it is always best to check with your health provider regarding adding any supplements to your diet.
According to the Mayo Clinic, eating the proper foods is much better than just taking supplements. Food gives our bodies fiber, antioxidants, and many micronutrients we need. Supplements may be helpful for people who are pregnant, age 50 or over, have a poor appetite or have a medical condition. However, it is always best to check with your health provider regarding adding any supplements to your diet.
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How can I kick the sugar habit?
We all know that excess sugar is not good for us and can cause many diseases, such a type 2 diabetes, non-alcoholic fatty liver, high blood pressure, weight gain, arthritis, and Alzheimer's disease. Sugar activates a part of the brain very similar to cocaine and opioid drug addiction - the more sugar you eat, the more you crave. However, there are ways to kick the sugar habit. If you follow the steps listed in the Whole Life Challenge, you will be on your way to a healthier mind and body.
We all know that excess sugar is not good for us and can cause many diseases, such a type 2 diabetes, non-alcoholic fatty liver, high blood pressure, weight gain, arthritis, and Alzheimer's disease. Sugar activates a part of the brain very similar to cocaine and opioid drug addiction - the more sugar you eat, the more you crave. However, there are ways to kick the sugar habit. If you follow the steps listed in the Whole Life Challenge, you will be on your way to a healthier mind and body.
How much sugar should we consume daily?
The AHA suggests a stricter added-sugar limit of no more than 100 calories per day (about 6 teaspoons or 24 grams) for most adult women and no more than 150 calories per day (about 9 teaspoons or 36 grams of sugar) for most men.
The AHA suggests a stricter added-sugar limit of no more than 100 calories per day (about 6 teaspoons or 24 grams) for most adult women and no more than 150 calories per day (about 9 teaspoons or 36 grams of sugar) for most men.
Which websites offer reliable health and nutritional information?
- https://www.eatright.org/
- http://www.choosemyplate.gov
- https://www.fda.gov/food?source=govdelivery
- http://www.nutrition.gov
- https://www.cspinet.org/
- https://www.consumerlab.com/
- https://www.myfitnesspal.com/
- https://www.nal.usda.gov/human-nutrition-and-food-safety/dri-calculator