FAQ

Frequently Asked Questions

1. Do I really need to eat carbs?

Carbohydrates are the most efficient fuel for the body. 100% of carbohydrates convert to glucose. Your brain can not function one instant without glucose. If you don’t eat carbs, your body goes through some metabolic processes to produce glucose out of your body stores of fat and protein. In addition to providing us with energy, carbohydrates are sources of fiber. Fiber, soluble and insoluble, helps the regulation and good functioning of the intestines, controls cholesterol, and blood sugar.

2. What’s my ideal weight?

Women: 100 pounds for the first five feet plus 5 lbs for each additional inch. Ex. 5’4”: 120lbs
Men: 106 lbs for the first 5 feet plus 6 lbs for each additional inch. Ex. 5’10: 166lbs
When it comes to health, your Body Mass Index is more significant. Find out if your weight is at a healthy level by calculating it with the BMI calculator in this site.

3. Should I avoid carbohydrates when losing weight?

No, it is not necessary to burden your health when you are losing weight. You must reduce the total amount of calories instead of discarding an entire food group. By looking into your food records, a registered dietitian will advise you which foods are contributing the unwanted excess calories.

4. Can I lose weight without being on a diet?

Many people get into fad diets to lose weight, they are desperate. A diet, regardless of the type, most probably will produce some weight loss. However, once out of it, you will regain all the weight you lost. Why? You will return to the same eating habits that made you gain weight. What you really need to do is to produce a change in the way you eat. That requires some basic nutrition knowledge, discipline, motivation, consistency of goal and a designed meal plan by a registered dietitian.

5. Is it possible to eat out and eat healthy?

Yes, as long as you are in control of what’s being served to you. If you go to a restaurant where you specify how your meal is to be prepared and the quantity that you need, it is possible to enjoy eating out. Dishes with plenty of vegetables, low amounts of fat, especially saturated in controlled portions are acceptable. For instance shish kebab with salmon with onions, peppers, cherry tomato, or pasta with shrimp, spinach, dry tomato and mushrooms, or medallions of beef on a bed of cauliflower puree, etc. If you must travel for work and need to eat out often, consult with a dietitian to help you find healthy options.

6. Alcoholic beverages: what’s a healthy limit?

Women: one drink per day.
Men: two drinks per day.
One drink is: 12 ounces of beer, or 5 ounces of wine, or 1.5 ounces of heavy liquor. Each of these represents one drink. If you drink more than this amount talk to your physician and take the precautions to avoid excess intake which could greatly harm your health and relationships.

7. I don’t like to cook; can I still eat wholesome meals?

Hopefully you will be ready to do some basic meal preparation and not depend on restaurants for your everyday meals. The slow cooker is a great tool to have dinner ready at the end of the day. It comes with some recipes to help you start. This not only will allow you to eat healthy, but also it will save you some money. Grilling is another method to cook a quick meal. Grill a delicious sea bass or salmon, or a pork chop, chicken breast, etc. Add a salad with a variety of vegetables. For starch you can microwave a sweet potato, or potato, or some corn with peas, succotash, or pasta. All these are prepared in less than 15 minutes. Making omelets with peppers, left over chicken, low fat ham or cheese, onions, tomato, mushrooms can make a quick and delicious entrée.

8. How much fat can I eat a day?

Depending on your weight, you can eat 20 to 35% of your total calories as fat. If you are overweight or have high cholesterol or high triglycerides seek the advice of a registered dietitian to establish your needs and guide you in improving your lipids.

9. Can I lower weight on my own?

In my practice I have seen some adolescents who have started losing weight on their own. Although this may be a dangerous thing to do, yes, it is possible to lower your weight by yourself. Restriction of calories produces weight loss, regardless. However, losing weight must be achieved in a healthy way. Food restriction may end up in eating disorders. It is dangerous to control and ignore your hunger; it can lead to deleterious consequences to your health. If you want to lose weight see your physician and a registered dietitian.

10. I don’t like vegetables, what should I do?

Not eating vegetables reduces tremendously your chance of having a balanced nutrition. Vegetables contain the nutrients to help you prevent and fight diseases such as cancer, diverticulosis, diabetes, heart disease, etc. You find plenty of vitamin C, potassium, vitamin A, phytochemicals, and others extremely important for good health. The question is, if you don’t eat vegetables what else is in your plate? You’ll probably end up eating more meats, starches, or desserts to fulfill your hunger. Try changing for the best. Grill mushrooms, zucchini, peppers, carrots, use a variety in stews, make salads, cream soups with chicken broth, make stuffed tomatoes, serve them next to tuna, salmon salad, cook them with beans, lentils, etc.

11. I don’t eat fruits, do I really need them?

As with vegetables, fruit intake is crucial when it comes to health. Many people leave their fruits to rot in the refrigerator simply because they were not washed and ready to eat. Smoothies are a delicious way to consume fruits. Add them fresh to cereal, oatmeal. Prepare compotes if they become too ripened; use little sugar or a non-calorie sweetener. Prepare and wash your fruits the night before, so they will be available for a snack when you go out. When hungry, reach for a fruit. Teach children from an early age that fruits and vegetables must be part of every meal.

12. How can low fiber intake affect my health?

When not enough vegetables and fruits are consumed your intestines will not get the bulk they need to function properly. You may say, “but I take my fiber supplements every day.” In fact, a fiber supplement will never provide you the same nutrition. Fruits and vegetables come loaded with nutrients besides the fiber they provide. Remember, nature gives you everything you need. Not having enough fiber and if the feces sit in the gut too long they will put pressure to the intestines and may cause diverticulosis. Diverticulosis can end up in serious complications (diverticulitis) such an emergency surgery with resection of part of the intestine.

13. I don’t like water, how many bottles of juice can I drink a day?

Bottled juice and soda are considered “liquid candy”. You can fill yourself up with excess calories that you won’t notice since you are not “eating” them. The extra calories in the form of sugar from sodas and bottled juices will be stored in your body as fat. If you are hooked on caffeine, gradually reduce your intake of sodas. At the same time try taking sips of water and carry a bottle with you. Little by little you will get your body get used to drinking water. That’s not to say you can’t drink juice. A good 8oz cup of 100% fresh squeezed orange juice daily works wonders for your health.

14. I must have dessert after every meal, is that bad?

It depends. If you have 4 oz of sherbet or low fat ice cream with a cup of fresh fruit, it is worth it. You will be eating mainly fruit and won’t have the extra fat. However, if you like desserts such as brownies, cheesecake or tiramisu, etc. your weight will increase constantly. Heavy desserts like these are full of fat and calories that hurt your health. If you must feel the sweet flavor, eat a bite, the size of a tablespoon and don’t go for more. Avoid heavy desserts.

15. Is there a healthy fast food option?

Fast foods are usually excessively high in fat and calories. Generally speaking, most fast foods are unhealthy; they will give you too many calories and not enough key nutrients. If you crave for fast food, it is advisable to get not more than two items. If you get a cheeseburger, large fries, coke and a sundae you will end up with too many calories. Instead, if you eat only the cheeseburger and a diet coke, you greatly reduced your chances for excessive calories. More and more fast food chains are introducing light options. Is there a healthy option? Yes, salad instead of fries, fruit instead of a pie, eating half the bread, diet soda instead of regular, skip the chips; it is all up to you.

16. What is the best way to read a food label?

Reading the percentages is confusing to some. When people see 5%, or 15%, usually, they don’t know what represents 100%. It is more practical to read the actual measurements such as grams (g), milligrams (mg). This is more informative than the percentages. Ex. In a bottle of regular mayonnaise you see Serving size 1 Tbsp. Calories 90, Total Fat 10g. If you eat 3 Tbsp you will be eating 30g of fat and 270 calories. Let’s say that you need a total of 35g of fat and 1600 calories per day. Then, after reading this label you know that the 3 Tbsp is excessive for such a little portion.

17. Do I need supplements?

If you have a balanced nutrition you don’t. If you take a vitamin supplement , as long as you don’t exceed 100% of your daily needs in vitamins you are fine (read the label). However, when it comes to minerals the response is not as simple. You should take a mineral supplement only when a deficiency has been diagnosed, and with the supervision of your physician. Even a calcium supplement, which many people take, can result in kidney stones for some.

According to the Office of Dietary Supplements at NIH “getting too much vitamin A can cause headaches and liver damage, reduce bone strength, and cause birth defects. Excess iron causes nausea and vomiting and may damage the liver and other organs.” Therefore be cautious. In regard to herbals, botanicals, or any other type of supplement you should know that they may change the effectiveness of a medication you are taking. Please visit the ODS where you will find important facts about taking supplements at http://ods.od.nih.gov/pubs/DS

18. I hate to go on the scale; do I need to check my weight?

We don’t need a scale to tell us we are gaining weight. Don’t you notice when you gain weight your clothes are the first ones to let us know? The scale is a useful tool when you are on a weight loss plan, or to observe your weight variations. It can help measure your progress and establish the parameters towards your goal. People are reluctant to the use of a scale when there is a reality they don’t want to face. Probably their motivation is low and they cannot accept the idea of a need for change. If this is your case, ask for help; consult your physician or a registered dietitian to guide you to a better understanding of ways to achieve your personal health and weight goals.

19. Can you consider a sandwich a wholesome meal?

A wholesome meal has foods and ingredients that fulfill a function in your body. Let’s say a meal with a pork chop, tomato/spinach salad and a medium potato. Each of these foods fulfills your needs for protein, fiber, vitamin A, vitamin C, fiber, calories, iron, zinc, etc. These nutrients will help your body work better. A sandwich has mainly bread and meats, with very little vegetables and plenty of mayonnaise or a fatty sauce. In addition, is usually accompanied by chips or fries, and a soda. These characteristics makes the sandwich unfit into a healthy meal plan, it robs you the opportunity for a wholesome, nutritious meal.

20. I eat only when I am hungry, could this have bad consequences?

Your body has certain needs that must be met. When you eat at least three meals you have more chances to fulfill those needs. If you don’t keep a consistent intake of meals you may end up with some nutrient deficiencies. Some people may substitute a dessert for a meal. This practice may endanger your health by diminishing your body defenses. If weight is your concern, consult with a registered dietitian. You need to establish a healthy meal pattern with sufficient calories to fulfill your needs. Also, you will be able to eat some of your favorite desserts without excess energy intake.

21. Do I need to eat fish? It is not my favorite.

Fish, especially fatty fish contain Omega-3 fatty acids. There is scientific evidence that eating fish twice a week reduces your chances of stroke and arrhythmia. When you reduce your intake of meats, poultry and dairy (regular cheese, cream, whole milk, etc.) you are controlling your serum lipids: cholesterol, triglycerides, etc. In fact, eating Omega-3 from fish help you decrease triglycerides. Make sure that at the same time you eat small amounts of saturated fat (animal fat). Ideally, you should eat less than 7% of your total calories as saturated fat.

22. I am vegan, do I need a supplement?

Yes you do. If you don’t eat any sources of animal food you should consult with a registered dietitian to evaluate your individual case and recommend a meal plan adjusted to your needs. Generally speaking, a vegan may need supplementation of vitamin B12, calcium, iron, vitamin D, omega-3 fatty acids, and zinc. There are serious risks of nutrient deficiencies that will affect your health when you consume a strict vegan diet without supplementation.

23. I can lose weight, but why do I regain it so quickly?

A person who gains weight with no apparent reason must have a consultation with her/his physician. In some individuals this could happen when the thyroid is not functioning well. Your doctor must run a series of tests on you to determine if there is a medical cause for your weight gain. If this is the case, most probably a medication, prescribed by your physician, may help you correct the problem.

Without a medical cause, fast weight regain may occur when the person returns to old eating habits. You went back to eating the same way as when you first became overweight. To maintain a certain weight you must eat according to your needs. Physical activity will help you, not much though. The body does not burn calories as fast as it can take in. Try writing your food records every day and work with a dietitian. You must learn how to manage those foods responsible for the excess calories.

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