Family Fresh Market In-Store Nutritionist
Frequently Asked Questions
Should I avoid nuts because they are fattening?
Are all cholesterol-free foods heart healthy?
Is fish, like salmon, the only way to get heart healthy omega-3 fats into my diet?
Are dairy products fattening and unhealthy?
Are brown eggs more nutritious than white eggs?
Should I avoid carbohydrates to lose weight?
Aren’t starches fattening? If I limit them in my diet, will I lose weight?
Is a high protein/low carbohydrate diet a healthy way to lose weight?
Does eating too much sugar cause diabetes?
I have diabetes, can I ever eat sweets?
Are low carbohydrate diets good for people with diabetes since carbohydrates raise blood sugar?
Will skipping meals help me lose weight?
Will I gain weight if I eat after 8:00 PM?
Is what I eat more important than how much I eat?
If I cut more calories, will I lose more weight?
Does low-fat or fat-free mean no calories?
Will a fad diet work for permanent weight loss?
Is it best to eat for two during pregnancy?
Should I drink eight glasses of water a day?
Are white breads less nutritious than dark breads?
Do I need to take vitamin supplements?
If herbs are natural, are they safe and effective?
Is brown sugar better than white sugar?
Do I have to exercise for at least 45 minutes at a time to get the full benefit?
If I watch my food intake, do I need to exercise?
If I want to lose weight, won’t lifting weights make me “bulk up”?
Do athletes need supplements to achieve optimal performance?
If I eat extra protein will I build more muscle?
If I don’t drink soda, can I have all the fruit juice that I want since it’s from fruit?
Is high fructose syrup to blame for the obesity epidemic?
We all need to eat some fat. Not all fats are created equal though. Saturated fats, found mainly in animal products like butter, meats, and dairy, can raise bad cholesterol levels. Trans fats, found mostly in commercially prepared baked goods and stick margarine, can also raise bad cholesterol levels therefore increasing risk of heart disease. Emphasize monounsaturated and polyunsaturated fats. They are found in seeds, nuts, olive, canola, and peanut oils, avocados, olives and nut butters. All fats are high in calories so remember to consume in moderation, especially if you are trying to watch your weight.
Should I avoid nuts because they are fattening?
Nuts are high in calories because they are high in fat. However, they contain the good types of fat (monounsaturated and polyunsaturated fats) that won’t clog our arteries. Nuts are excellent sources of protein, dietary fiber, minerals like magnesium and copper, and even antioxidants. Try a handful of nuts every day. Just remember to watch your portions closely.
Are all cholesterol-free foods heart healthy?
Not necessarily. Beyond cholesterol in foods, pay close attention to how much saturated and trans fats you eat as they may affect cholesterol levels more than dietary cholesterol. Less than 10% of our total calories should come from saturated fat. So, if you are eating 2000 calories per day, eat less than 22 grams of saturated fat. Aim for zero grams of trans fat daily. Look closely at food labels to see what you are getting.
Is fish, like salmon, the only way to get heart healthy omega-3 fats into my diet?
There are three major types of omega-3 fatty acids provided by foods that we eat: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). We need all three for optimal health. “Fatty” fish, like salmon, tuna, herring, mackerel, and marine-based supplements are essentially the only ways to get EPA and DHA. Walnuts, flaxseed, canola oil, and soybeans (all plant sources) provide ALA. Include both fish and plant-based omega-3 fatty acids in your diet.
Is it true that some studies have linked red meat (meaning beef, pork, lamb) to an increased risk of heart disease, partly due to the saturated fat (one of the bad fats) content. Lean cuts of red meat are not bad for us. They will be lower in saturated fat than other cuts of red meat and even chicken with the skin on it. To identify lean cuts of red meat, look for the words loin, chop, and round. Avoid cuts that are highly marbled and trim off visible fat before preparing.
Are dairy products fattening and unhealthy?
No, not all dairy products are fattening and unhealthy. Choose low-fat and fat-free milk, yogurt, and cheese because they are much lower in artery-clogging saturated fats, cholesterol and calories that are found in whole milk products. Dairy products contain important nutrients: protein, calcium, and vitamin D. It is recommended that we consume 3 cups of fat-free and low-fat milk or other milk products every day.
One day we hear that eggs are good for us and then the next day they are not. Eggs are actually a very nutritious food. They are considered a complete protein meaning that they contain all nine essential amino acids. Essential amino acids cannot be made by our bodies and must be obtained from food. Egg whites are fat and cholesterol free, rich in protein, potassium, and riboflavin. The yolk does contain fat and cholesterol but also important nutrients like essential fatty acids, vitamins A, E, D, and K. If you have high cholesterol, you may want to consider limiting your intake of egg yolks to 3 or less per week.
Are brown eggs more nutritious than white eggs?
Eggshell color has nothing to do with the quality, flavor, nutritive value, cooking characteristics, or shell thickness of an egg. The eggshell color depends upon breed of the hen.
Should I avoid carbohydrates to lose weight?
Our brain cannot function without carbohydrate and we get several important nutrients from foods rich in carbohydrates. Up to 65% of calories eaten should come from carbohydrate. Emphasize complex carbohydrates (whole grain breads and cereals, fruits, vegetables) and limit simple carbohydrates (sugar and sweet foods/drinks). Instead of avoiding carbohydrates, pay attention to serving sizes and how many servings you eat. A typical “bagel” is not one serving but instead more like 4 to 5 servings and this can add up quickly. Last, the weight loss that is seen when carbohydrates are avoided is not fat loss but instead water loss.
Aren’t starches fattening? If I limit them in my diet, will I lose weight?
Several foods high in starch like bread, rice, pasta, cereals, beans, fruit, and some vegetables such as potatoes and yams are low in fat and calories. They tend to become high in fat and calories when eaten in large portion sizes or when covered with high fat toppings like butter, sour cream, or mayonnaise. In general, any food group eaten in excess can cause weight gain.
Is a high protein/low carbohydrate diet a healthy way to lose weight?
The long-term effects of a high protein/low carbohydrate diet are unknown. Getting most of your calories from high-protein foods like meat, eggs, and cheese is not by any means a balanced eating plan. A high protein/low carb diet may be too high in fat and cholesterol which may raise heart disease risk. Plus, you may be eating too few fruits, vegetables, and whole grains leading to constipation due to lack of dietary fiber. Not to mention you will be missing out on important nutrients coming from those foods. To lose weight, it’s all about calories in, calories out. If you eat more calories than what you burn off, you will gain weight over time.
Does eating too much sugar cause diabetes?
Contrary to popular belief, eating too much sugar or sweet foods does not cause diabetes. That doesn’t mean that excessive sugar intake isn’t a factor. The main risk factors for type 2 diabetes are a diet high in calories, being overweight, and an inactive lifestyle. Therefore, too many calories, which may be coming from sugar or sweet foods, will contribute to excess weight gain and that excess weight gain can lead to type 2 diabetes.
I have diabetes, can I ever eat sweets?
Sure, you can have your cake and it eat it too, just not the whole cake! People with diabetes need to control the total amount of carbohydrates in their diet and our sugary treats count as carbohydrates. You may need to put the brakes on eating too many sweets because eating too many of these foods may make you less likely to eat healthier foods. Remember, moderation is the key to success.
Are low carbohydrate diets good for people with diabetes since carbohydrates raise blood sugar?
We know that carbohydrates are the body’s main source of fuel (energy) and foods containing carbohydrates should provide about half of your calories each day. Low-carbohydrate diets tend to be higher in protein and fat. Following a high-fat, high-protein diet over a long period of time can be hard on the kidneys and heart. People with diabetes are already at risk for kidney and heart disease, so adding low-carbohydrate diets to the mix could cause problems. People with diabetes need to follow a diet that contains the right amount of carbohydrates, so they can do the things they like doing while keeping their blood sugar levels under control.
Will skipping meals help me lose weight?
It is well believed that skipping a meal or two will cause weight loss. Studies have shown that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast and eat four or five times a day. Breakfast is extremely important because it jump-starts your metabolism. If you skip a meal, the body will go into starvation mode meaning that your metabolism (the rate that we burn calories) will slow down. By the time that you get around to eating a meal, you will be so starved that you may eat more than you normally would have if you would have just eaten more frequently throughout the day.
Will I gain weight if I eat after 8:00 PM?
Honestly, it doesn’t matter what time of day you eat. What matters is what and how much you eat and how much physical activity you do during the whole day. It’s not the hour on the clock that sabotages weight control efforts but instead the overindulging. If you tend to work out later in the day, it’s especially important to replace the nutrients you’ve just lost. Try to eat the majority of your calories when you are most active in the day.
Is what I eat more important than how much I eat?
Yes, variety is the spice of life and we need to eat a variety of foods but serving sizes are extremely important too. If we are not aware of what counts as a serving of food, we will not have an idea of how many calories we are eating and calories will add up quickly. To maintain a proper weight and overall health, be mindful of serving sizes and moderation.
If I cut more calories, will I lose more weight?
Don’t cut your calories below 1,200 per day or else you will quickly decrease your metabolism and muscle mass. Not to mention it’s very difficult to meet all of your nutritional needs (carbohydrates, protein, fat, vitamins and minerals) on such a low calorie meal plan. To get the most out of your calories, choose nutrient dense foods like fruits and vegetables, lean meat and fish, whole grains, and lean dairy. They will pack more vitamins and minerals into fewer calories.
Does low-fat or fat-free mean no calories?
Several processed low-fat or fat-free foods have just as many calories as the full-fat version of the same food or even more calories. They may contain sources of added calories including sugar, flour, or starch thickeners which are used to improve flavor and texture after the fat is removed. Read the nutrition facts on a food package to find out how much a serving is and how many calories a serving contains.
Will a fad diet work for permanent weight loss?
Fad diets often guarantee quick weight loss at first. However, fad diets are unhealthy because they lack important nutrients that our bodies need. Also, losing weight at a rapid rate (more than 3 pounds a week after the first couple of weeks) can increase risk for developing painful gallstones. In addition, diets that provide less than 800 calories per day may result in lethal heart rhythm abnormalities. The best choice for weight loss is to lose no more than ½ to 2 pounds a week by making sensible food choices, eating moderate portions, and including regular physical activity. This may lower your risk for developing type 2 diabetes, heart disease, and high blood pressure. Talk to Mary Jo Brunner, MS, RD, CD, your in-store nutritionist, to find a meal plan that is appropriate for you.
Is it best to eat for two during pregnancy?
Energy requirements do vary from person to person and the idea that pregnancy is an ice cream free-for-all is not true. It is generally recommended that pregnant women increase their daily calorie intake by 100 calories in the first trimester and 300 calories in the second and third trimesters. A daily prenatal multivitamin is often recommended during pregnancy, but not a daily bowl of ice cream.
Should I drink eight glasses of water a day?
You don’t need to measure your water intake (unless you have been instructed by your health care provider). If you are thirsty, drink some water. The Institute of Medicine set a general daily guideline of 91 ounces of water for women whether it be from beverages or food. You can meet your water needs from plain water, flavored water, juices, milk, fruit, vegetables and even cooked pasta and rice.
Are white breads less nutritious than dark breads?
Don’t be too quick to judge a bread by its color. Just because a bread is dark and called wheat bread doesn’t mean it is good for us. Check the ingredients of the bread. The first ingredient listed should be 100 percent whole wheat or other whole grain such as barley or oats. Enriched wheat flour is basically a different way to say white flour. Some darker breads have caramel or other coloring added which do not contribute to the nutritive value of the bread.
Moderation is the key. Six ounces of wine and twelve ounces of beer are considered one drink. The rule is no more than one drink a day for women and no more than two drinks a day for men.
Do I need to take vitamin supplements?
If you eat a variety of fruits, vegetables, whole grains along with moderate amounts of low-fat or fat-free dairy and protein and the right amount of calories you do not need supplements. Unfortunately most of us do not and therefore a multi-vitamin may be needed. It’s best to get our vitamins and minerals from foods as they are more effective than when received through a pill. Special vitamin supplements are recommended for pregnant women or individuals with nutrition or absorption disorders. Too many vitamins can be harmful to our health and well-being.
“All natural” certainly does not equate to “all safe.” Herbal and other dietary supplements are not regulated by the Food & Drug Administration. Therefore amounts of active ingredients claimed on the bottle may not be consistent from batch to batch and from brand to brand of herbal and dietary supplements. There may be varying levels of purity and concentration and content is not guaranteed.
Is brown sugar better than white sugar?
Brown sugar is actually white sugar with molasses added to it. The nutritional difference between brown sugar and white sugar is essentially the same.
Do I have to exercise for at least 45 minutes at a time to get the full benefit?
Evidence shows that moderate intensity physical activity can produce health benefits. The recommendation for adults is at least 30 minutes on 5 or more days of the week. The other good news is that activity does not need to be done all at one time. The recommended 30 minutes can be split up into two 15-minute intervals and still provide the same benefits.
If I watch my food intake, do I need to exercise?
If you are trying to maintain or even lose weight, exercise will increase muscle and decrease fat stores which, in turn, increases metabolism (the rate at which we burn calories). Studies have shown that when people watch their food intake and exercise per recommendations, weight management is more successful. There are several benefits of exercise besides helping maintain a healthy body weight. Exercise, especially cardiovascular forms, can help strengthen our lungs and heart. It can also help raise our HDL, or good, cholesterol level. It’s also a great stress reliever and makes us feel good as it releases endorphins (our happy hormones!). Regular physical activity can improve sleep and brain function. Overall, it’s good for mind, body and soul. So, get moving!
If I want to lose weight, won’t lifting weights make me “bulk up”?
Lifting weights or strengthening activities like push-ups and crunches on a regular basis can help us maintain or lose weight. These activities will build muscles and muscle burns more calories than body fat. Therefore the more muscle we have, the more calories we burn even sitting still. You will not “bulk up” by doing strengthening activities 2 or 3 days a week.
Do athletes need supplements to achieve optimal performance?
Many athletes are convinced that they cannot perform at their full potential without using supplements. Did you know that consuming skim milk after exercise can have the same benefits of protein and amino acid supplements for muscle recovery and muscle building effects of exercise? Plus, skim milk is at the fraction of the cost as those supplements.
If I eat extra protein will I build more muscle?
Contrary to some claims of protein supplement companies, consuming extra protein does nothing to bulk up muscle unless you are doing significant weight training. Even then the increased requirement can easily come from food. With protein supplements, the body may have to work overtime to get rid of the extra protein and can become distressed as a result. To build muscle, you need three things: adequate calories, a good intake of protein, and a good strength program. If you don’t eat enough calories some of the protein that you eat will be used as an energy source and not used for building muscle. Also, protein intakes beyond what we need will either be stored as fat or burned for energy. To build muscle, timing of protein intake is crucial. Consume a source of protein (particularly whey protein) along with some carbohydrate after resistance training to build muscle. Make sure that you strength train regularly and eat a healthy diet with a normal amount of protein. Talk to Mary Jo Brunner, MS, RD, CD, your in-store nutritionist, if you don’t know what a normal amount of protein for you is.
If I don’t drink soda, can I have all the fruit juice that I want since it’s from fruit?
One hundred percent fruit juice has a much higher nutritional value than soda but fruit juices are high in a sugar called fructose. Not to mention they typically lack fiber. Fructose is similar in calories to the sugar found in soda. The fructose content of a large glass of orange juice (about 12 fluid ounces) is similar to that of 3 or 4 oranges. We’d be better off eating a single orange (or other piece of fruit) for the vitamin, mineral, and fiber content.
Is high fructose syrup to blame for the obesity epidemic?
High fructose corn syrup (HFCS )is a sweetener and preservative used in many processed foods. It can extend the shelf life of foods and is sweeter and cheaper than sugar. An increased intake of (HFCS) has been linked to the rise in obesity. It is thought that HFCS intake favors additional body fat and an increased appetite. However, there is not enough evidence to conclude such theory. The fact remains that Americans consume large quantities of HFCS in the form of soft drinks, fruit-flavored beverages and other processed foods. These kinds of foods are often high in calories and low in nutritional value. This is reason enough to limit the amount of HFCS-containing foods that you consume.
eMail Mary Jo or contact at telephone: 715.381.1413
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(Please note: The information provided here is for educational purposes only. It is not intended to diagnose or treat any particular illness or condition, nor is it intended to support any particular product or service. You should always consult your healthcare provider prior to making any changes to your healthcare routine.)
