You are here: Home / Archives for Phara Jourdan Taylor, MS RD LDN

Ten Tips for Healthy and Conscious Eating

September 29, 2012 By
  1. Keep track of everything you eat and drink.  Write it down as soon as you swallow so you don’t forget!  Include the type of food or beverage, amount, time, physical feeling of hunger vs. fullness, etc.

 

  1. Base meals around VEGETABLES and WHOLE GRAIN foods, incorporating them into main dishes.  Eat at least one meatless lunch and dinner each week to reduce saturated fat, increase fiber, and introduce your taste buds to new flavors.  Whenever you normally eat white or “enriched” bread, cereal, rice or pasta; substitute it with a whole grain version.

 

  1. Buy plenty of FRESH FRUITS and VEGETABLES to keep on hand, wash and chop them (if applicable) ASAP, and snack on them ANYTIME!  Eat at least 2 servings of fresh fruits and 3 servings of vegetables each day.

 

  1. Eat throughout the day rather than “saving” your appetite for a huge meal.  Your body can only use so much fuel at a time, so extra will more likely be stored as fat!  Smaller, more frequent meals (every 3-5 hours) will help keep your energy level more consistent.  Start listening to your body’s signals regarding hunger and fullness!

 

  1. Keep “junk food” and “trigger” foods out of the house.  Make a special trip to the store when you MUST have it, and savor it.

 

  1. Include good sources of protein with your meals: chicken, fish, shellfish, legumes, eggs, dairy products, soy products, and lean meats.

 

  1. Use low fat, fat free and lean dairy and animal products.  High fat animal products tend to have a lot of saturated fat, which promotes high blood cholesterol levels.

 

  1. Choose calories you can chew – that means drinking more water instead of juice, sports drinks, regular soda, alcohol, and specialty coffees.

 

  1. Shut off the TV, put down the book or newspaper, and turn off the computer whenever you eat – this includes meals and snacks.  People tend to eat larger portions when snacking in front of the tube, and the foods chosen are often high in fat, sugar and calories.  What’s more, when you associate eating with particular activities, you may automatically look for something to eat when engaging in those activities, regardless of hunger.

 

  1. Plan ahead for meals and snacks, have foods on hand to prepare them, and pack them “to go” if necessary.  If you wait until you’re really hungry, there may not be many healthy choices around to choose from.

 

Filed Under: Health & Nutrition

Diet Tips: Some Simple Rules for Healthful Eating

May 9, 2012 By

Diet advice is everywhere—on the Internet, in our favorite magazines, and passed on by word of mouth. Sometimes it is just overwhelming. To make it easier, here are five guidelines that are foolproof to help you get a running start on a healthful eating lifestyle.

If you can not pronounce the ingredients, pass it up

Many people diligently look at the front of the package or the nutrition label before purchasing any food, but fail to look at the ingredient list. Many of the foods that look healthful at first glance contain ingredients that you can not even pronounce—a sure sign that the item is not nearly as good for us as the manufacturer would like us to believe.

Apple pie is not a fruit
It is easy to play games with yourself when you are trying to watch the way that you eat. Sure, some broccoli possibly is buried under that cheese sauce or that drink may contain some fruit juice, but if you are honest with yourself, you know better. How your food is prepared is often as important as what type of food it is.

Eating all your pasta is not going to save any starving children
Membership in the “clean plate club” does not offer any benefits. Stop eating when you are full. Have your leftovers boxed up, or put them away for tomorrow’s lunch. Listen to your body.

A moderate diet is a healthy diet
Plato wrote this in The Republic in 360 BC: “A moderate diet is a healthful diet.” He continued, “And with such a diet they may be expected to live in peace and health to a good old age, and bequeath a similar life to their children after them.” This is sound advice today. Eat what you like from every food group, and do not overdo any one food or food group, or completely neglect another.

Choose whole foods
Select whole fresh foods, not fresh fruit that is squished into a “100% real fruit” fruit snack or a vegetable that is dehydrated, salted, and baked into a cracker. No, we are talking about the kind of whole foods that grow out of the ground and on trees. If you choose these foods more often and their processed counterparts less often, you already have won half the battle.

 

Review Date 11/09
G-1148 Courtesy of Nutrition411.com where healthcare professionals go for information.

Filed Under: Health & Nutrition, Nutrition Coaching

Rheumatoid Arthritis and Nutrition

May 2, 2012 By

Rheumatoid Arthritis and Nutrition

Rheumatoid arthritis (RA) is an autoimmune disease that affects the joints and even some of the internal organs in the body. Its symptoms include mild to severe pain and swelling in the joints, which may come and go. RA is treated using medicines to control pain and swelling. Much controversy exists about whether the foods you eat or do not eat can affect your symptoms. We know for sure that eating a healthy diet is important to maintaining a healthy weight. At this point, no evidence has shown that anything you eat will stop your RA from getting worse.

A healthy diet
Experts recommend eating a diet that meets recommendations of MyPlate (www.ChooseMyPlate.gov). In a nutshell, MyPlate focuses on enjoying your food, but eating less. It recommends that you have food on your plate from all food groups, with your plate containing half fruits and vegetables, having half of your grains as whole grains, and drinking low-fat or fat-free dairy foods. You should limit added sugars (sodas and other sweet beverages, cakes, cookies, pies, candy, etc) and foods high in sodium to help keep your heart healthy and prevent weight gain.

Meal suggestions and preparation tips
When you have RA, you may tire easily or have trouble preparing or eating food, depending on the severity of your symptoms. For that reason, some RA patients are at risk for unexpected weight loss or nutrient deficiencies. Following MyPlate can help assure that you are getting the nutrients that you need to stay healthy.

Eating healthy is not hard. Follow these suggestions:

  • Rely on prewashed and packaged fruits and vegetables, if you can afford these items
  • Purchase deli foods, such as rotisserie chicken
  • Cook double of everything, and eat leftovers a few nights each week
  • Use canned vegetables and beans, but rinse before cooking to remove excess sodium
  • Enjoy sandwiches made with lean meats, such as turkey and ham, adding vegetables such as lettuce, tomato, and cucumber
  • Rely on takeout or frozen meals, if necessary, from time to time
  • Make sure to include fruits and vegetables at each meal, if you can

Nightshade foods 
It is tempting to think that avoiding some foods can help relieve symptoms of RA. This idea is not a new one, but no evidence exists to prove that foods from the nightshade family, such as potatoes, tomatoes, eggplant, and sweet and hot peppers, make your symptoms worse. Because RA symptoms can wax and wane suddenly and without apparent cause, it is easy to tie them to foods. If you seem to notice a connection to certain foods, you may choose to avoid them. However, use caution when avoiding certain foods, because this could cause you to miss certain nutrients that your body needs for good health.

Fish oil capsules
Fish oils are part of a class of foods called omega-3 fatty acids. Omega-3s appear to have an effect on the inflammatory response in the body. Some studies have shown an improvement in RA symptoms over the short term with a diet high in omega-3s and/or fish oil supplements. Eating fatty fish, such as salmon, mackerel, herring, and tuna, two times per week is suggested for good health, not just for treatment of RA. Whether taking or not taking fish oil supplements will help is controversial and is not scientifically proven. If you choose to try supplements, watch for side effects, such as an upset stomach or fishy taste or odor, and remember RA symptoms can come and go quickly. Use caution when deciding whether improvements are linked to your diet or supplements.

It is possible that future research will show that all omega-3-containing foods can reduce RA symptoms. In addition to fatty fish, other good sources of omega-3s include:

  • Flaxseed
  • Walnuts
  • Soy
  • Canola oil

Using these foods as part of a healthy diet will not hurt you, and it just might help!

References and recommended readings

American Dietetic Association. Nutrition Care Manual®.
Available to subscribers at: www.nutritioncaremanual.org.
Accessed June 20, 2011.

Mahan LK, Escott-Stump S. Krause’s Food and Nutrition Therapy. St Louis, MO: Saunders/Elsevier; 2008.

Filed Under: Health & Nutrition, Nutrition Coaching, Uncategorized

Meat: How Much Red Meat Is Too Much?

March 6, 2012 By

The National Institutes of Health and the Association for the Advancement of Retired Persons (AARP) paired up in 1995 to survey 3.5 million people about their diet. After 10 years, the results were turned over to the National Cancer Institute for analysis.

People who ate 5 ounces (oz) of red meat/day had a 30% higher risk of dying during the next 10 years than those who ate less than 1 oz of red meat/day. The most common causes of death were heart disease and cancer. People who ate 2 oz of processed meat/day had a 20% higher risk of dying within the next 10 years than those who ate only 2 oz of processed meat every 2 weeks.

Of course, people who eat a diet heavy in red meat also tend to have other differences in their diets and lifestyles than people who eat a plant-based diet. Researchers did account for weight, education, tobacco usage, alcohol consumption, vitamin usage, fruit consumption, etc.

Likely risks of a diet that is high in red meat
Note: Pork, although advertised as “the other white meat,” is actually a red meat as far as the research goes.

Heart disease: Red meat contains more saturated fat and cholesterol than poultry, fish, or plant-based foods.

Colorectal cancer: Research has linked red meat and processed meats to colorectal cancer; in fact, the risk may increase by more than 25% for people who eat red meat. Some think that this link is caused by the N-nitroso compounds that form in the gut after eating red meat or processed meat. Another possible factor is the production of mutagens formed during grilling meat or smoking it. Marinating meat and precooking it in the microwave may help to reduce the formation of these mutagens. However, the risk for colorectal cancer caused by red meat consumption is still lower than that caused by either obesity or lack of physical activity.

Other possible forms of cancer: Individuals who eat more red meat have an increased risk of developing prostate cancer, pancreatic cancer, kidney cancer (renal cell carcinoma), and premenopausal breast cancer. However, further research is needed.

Diabetes: In the Women’s Health Study, which followed 37,000 women for 9 years, those who ate processed meats at least five times/week had a 38% higher risk of developing type 2 diabetes than women eating processed meat less than one time/week. Again, it is possible that the nitrites are to blame by damaging the pancreatic islet cells. In addition, those women eating the most red meat had a 28% increase in development of type 2 diabetes.

Alzheimer’s disease: A possible link also exists between red meat consumption and development of Alzheimer’s disease.

Helpful tips

  • Focus on poultry, fish, beans, legumes, and meat replacement products, such as those manufactured by Morning Star Farms®
  • Prepare any red meat you are going to eat by baking, roasting, broiling, or poaching it
  • Marinate red meat before grilling it, or cook it in the microwave for 2 minutes
  • Flip your meat faster when grilling, about every 6 minutes
  • Choose leaner cuts of meat

References and recommended readings
American Cancer Society. Eating lots of red meat linked to colon cancer: risk less than posed by obesity. Available at: http://www.cancer.org/docroot/NWS/content/NWS_1_1x_Eating_
Lots_of_Red_Meat_Linked_to_Colon_Cancer.asp. Accessed June 12, 2009.

BBC News. Red meat ‘linked to cancer risk’: a major study has found fresh evidence linking red and processed meat and bowel cancer, scientists say. Available at: http://news.bbc.co.uk/2/hi/health/4088824.stm. Accessed June 12, 2009.

Douglas D. Red meat tied to pancreatic cancer risk. Available at: http://www.oncolink.com/resources/article.cfm?c=3&s=8&ss=23&Year=2006&Month=06&id=13266. Accessed June 12, 2009.

Facts for Health. Who gets Alzheimer’s disease? Available at: http://alzheimers.factsforhealth.org/what/whogetsad.asp. Accessed June 12, 2009.

Fox News Network. Charred red meat linked to pancreatic cancer. Available at: http://www.foxnews.com/story/0,2933,517367,00.html. Accessed June 12, 2009.

Gardner A. Too much red meat may shorten life span: major study finds an effect, but critics say meat offers important nutrients. Available at: http://health.usnews.com/articles/health/healthday/2009/03/23/too-much-red-meat-may-shorten-lifespan.html. Accessed June 12, 2009.

James Buchanan Brady Urological Institute, Johns Hopkins Medical Institutions. Racemase: a new marker for cancer, and more. Available at: http://urology.jhu.edu/newsletter/prostate_cancer67.php, Accessed June 12, 2009.

Liebman B. The real cost of red meat. Nutrition Action Healthletter (Center for Science in the Public Interest). June 2009;3-7.

Press TV. Red meat ups kidney cancer risk. Available at: http://www.presstv.ir/detail.aspx?id=92113§ionid=3510210. Accessed June 12, 2009.

 

Filed Under: Health & Nutrition, Newsletters

New Year’s Resolutions

January 2, 2012 By

Ring in Wellness for the New Year!

If you did not make a New Year’s resolution, it is still not too late. Some people make resolutions on their birthday, but any day will do. Here are some suggested resolutions that will benefit your health.

Try the 80/20 approach
Trying to eat too healthy can set you up for failure. So instead, strive for healthy food choices 80% of the time, which gives you some leeway for the remaining 20% of the time. You can enjoy all foods on a healthy eating plan, but pay attention to how much and how often you select higher-calorie, higher-fat items.

Follow the 150-calorie snack rule
Many wholesome, nutritious snacks fall into the 150-calorie level. Make sure your snack includes at least two food groups. Here are some suggestions:

  • 1 cup (C) baby carrots and one sliced bell pepper, served with 2 tablespoons of hummus for 106 calories
  • ½ C low-fat cottage cheese with ½ C canned peaches in lite syrup for 150 calories
  • Other snack ideas include: ½ ounce of nuts, Lean meats, Low-fat dairy products, Whole grains, Fruits, and Vegetables

Set small goals to stay organized
Make your life easier by setting small goals to stay organized.

Manage time efficiently
Organize your time by ranking items as high, medium, and low priority. Focus first on the high-priority items and then remove any low-priority items from your list, if possible.

Did you know?

Washing your hands is the best way to prevent the spread of bacteria and viruses. Make it a point to wash your hands frequently.
Exercising improves your mood. Aim for 30 minutes of exercise/day.
Quitting smoking is the single most important thing smokers can do to improve their health. Smoking is the leading cause of preventable death. If you smoke, resolve to quit today!

 

Compliments of RD411 – where healthcare professionals go for information.
Contributed by Shawna Gornick-Ilagan, MS, RD, CWPC, CHES

Filed Under: Uncategorized

Healthy Holiday Eating

November 9, 2011 By 6,489 Comments

Food is everywhere during the holiday season, making it tough to stick to your healthful eating and exercise habits. However, with a little attention, you can make it through the holidays without losing track of your healthy lifestyle.

Is it true that the average person gains 5 pounds between Thanksgiving and New Year’s Day?
People often do gain weight during the holidays, but how much weight? In 2000, a study of 195 adults showed an average holiday weight gain of between .75 pounds (lb) and 1 lb. However, 14% of those studied gained 5 lb or more. In this study, those who were overweight or obese gained more holiday pounds than those who were normal weight. According to the study, while most people gain less than 1 lb during the holidays, the holiday weight gain is one reason that your weight creeps up from year to year.

What can I do to prevent gaining weight over the holidays?
Are you dreading the holiday season because you think you will gain back all of the weight you have lost in the last 6 months? The best advice is to change your mind-set. Do not expect to lose weight between Thanksgiving and New Year’s Day. Instead, focus on not gaining weight. For success, keep a regular exercise pattern and healthy diet during this time. After all, the fine food of the holiday is one of the pleasures of the season.

Allow yourself to splurge on foods that make your holiday season meaningful. Enjoy your favorites in small amounts. Try to cut back in other ways, and keep your exercise schedule on track.

What can I do to stay active when I am traveling and cannot get to my gym?
Exercising during the hectic and sometimes stressful holiday season can help you maintain your weight and sanity. If you are a true “gym rat,” most gyms will allow you to visit as a guest, although sometimes at a hefty fee! Walking, running, or stair-climbing are easy when you are traveling—you can do these activities almost anywhere. For resistance training, check your sporting goods store or online for rubber resistance bands. They slip easily into a travel bag and are lightweight—use them to strengthen and tone almost any body part.

You may need to adjust your expectations for holiday exercising. Try to stay flexible. Know that you might miss out on some workouts. Sneak in exercise whenever you can by taking a walk after a large meal, for example. Make sure to get back to your regular exercise routine when you return home.

How can I stay on track and not overeat at holiday functions?
You can keep your calorie intake under control in many ways. Try these tips and see which ones work best for you:

  • Survey the entire table before you take any food. Decide what foods are worth eating and which you can ignore, and then stick to that decision. Why waste calories on foods that do not bring you pleasure?
  • Eat a snack before you leave home. If you arrive at a party starving, you are more likely to eat too much.
  • Eat your calories instead of drinking them. Stick to lower calorie or calorie-free drinks (diet sodas, water, lite beer, or a wine spritzer), instead of punches, eggnog, and mixed drinks that can have up to 500 calories/cup.
  • Sip a large glass of water between every alcoholic drink, nonalcoholic punch, or eggnog. This will help keep you hydrated, and you will drink fewer calories by the end of the night.
  • When you are hosting, make sure the menu includes lower-calorie foods, such as fruits, vegetables, and lean meats. When you are a guest, bring along a lower-calorie dish to share.
  • Try not to hang out near the food. Find a comfortable spot across the room, and focus on people instead of eating.
  • Watch your portion sizes. Do not cover your plate completely with food. When it comes to holiday sweets and alcoholic beverages, less is better.
  • Drop out of the “clean plate club.” Leave a few bites behind every time you eat, especially if you are eating something you do not really care for.
  • Enjoy your favorite holiday treats, but take a small portion, eat slowly, and savor the taste and texture of the wonderful foods of the season.
  • Visit these Web sites for free reduced-calorie and reduced-fat recipes:

 

Reference
Roberts SB, Mayer J. Holiday weight gain: fact or fiction? Nutr Rev. 2000;58:378-379.

Compliments of RD411 Review Date 3/11 G-1539

Filed Under: Health & Nutrition

Allergens: Ingredients to Look For

October 14, 2011 By 5,921 Comments

The only true treatment of food allergies is prevention. With that said, even trace amounts of allergens can cause severe reactions. Knowing what to look for on a food label sometimes is difficult or confusing, because many ingredients have several names. Learning the scientific names is essential for management and treatment of food allergies. 

The following are technical and scientific names of highly allergenic ingredients, as well as ingredients to avoid.

Milk Egg Soy Wheat
Caramel colorCaseinCaseinate

Dry-milk solids

Lactalbumin

Milk protein hydrolysates

Natural flavoring

Nougat

Rennet casein

Whey

 AlbuminCholesterol-free egg substitutesGlobulin

Livetin

Lysozyme

Ovalbumin

Ovomucin

Ovomucoid

Ovotransferrin

Ovovitellin

Vitellin

 EmulsifierHydrolyzed proteinLecithin

Miso

Plant protein

Protein extender

Protein filler

Shoyu

Sobee

Soy nuts

Soy sauce

Soya

Soybean flour

Soybeans

TVP

 All-purpose flourBranBread crumbs

Bulgur

Durum flour

Enriched flour

Gelatinized starch

Gluten

Graham flour

Kamut®

Miller’s bran

Modified food starch

Pastry flour

Semolina

Spelt

Starch

Vegetable gum

Wheat germ

 

The following foods may contain highly allergenic ingredients.

Milk Egg Soy Wheat
Baked goodsBiscuitsBread

Breakfast cereals

Butter

Canned tuna

Cheese

Cream sauces

Deli meats

Foods fried in batter

Gravies

Ice cream

Margarine

Sausages

Sherbet

Soups

Sour cream

Soy/vegetarian cheese

Yogurt

 Baked goodsBéarnaise sauceCandy

Custard

Egg noodles

Eggnog

Hollandaise sauce

Ice cream

Lemon curd

Marshmallows

Mayonnaise

Meringue

Processed meats

Puddings

Salad dressings

Soufflés

Tartar sauce

 Baked goodsBreadButter substitutes

Canned tuna

Crackers

Energy bars

Gravies

Ice cream

Infant formula

Liquid meal replacements

Margarine

Processed meats

Salad dressings

Soy nut butter

Tempeh

Tofu

Veggie burgers

 Breakfast cerealsCandyCornstarch

Couscous

Crackers

Farina

Hot dogs

Ice cream

Imitation crabmeat

Malt

Noodles

Pasta

Processed meats

Sausage

Soup mixes

Soy sauce

Wheat germ

Wheat starch

 

Reference

Ansel J. Working with the food-allergic child. Today’s Dietitian. 2002;4:36-39.

Indorato D. Understanding eczema. Today’s Dietitian. 2003;5:8-42.

Compliments of RD411.com

Filed Under: Health & Nutrition

Studies Affirm Role of Food Sensitivity in Skin and GI Disorders

June 16, 2011 By 5,850 Comments

Deerfield Beach, Fla. and Istanbul — Today, at the annual meeting of the European Academy of Allergy and Clinical Immunology, in Istanbul, Turkey, doctors from the University Teaching Hospital in Pavia, Italy, reported on their success in treating patients with both gastrointestinal and skin disorders by testing for food sensitivities and avoiding reactive foods.
 
Food sensitivity testing and dietary modification is increasingly recognized by researchers, clinicians and other health care providers as a viable treatment modality for a number of chronic health problems. The researchers used the ALCAT Test for food and chemical sensitivity, which is included in the hospital’s official registry of services.  

Chronic inflammatory and degenerative conditions, ranging from skin problems like eczema and psoriasis to IBS, Crohn’s, and celiac disease, as well as many auto-immune diseases, respond to avoidance of specifically identified food sensitivities/intolerances.

Two of the most recent studies conducted at the University of Pavia teaching hospital showed positive results using the ALCAT Test.  The first of which, “Evaluation of The ALCAT Test results in the non IgE-mediated pathology of the skin” (De Amici, M., Berardi, L. et al), involving 35 patients, concluded that an elimination diet based on ALCAT Test results improved symptoms in 97% of patients, with  66% of those experiencing important improvements.  The second study, “ALCAT Test results in the treatment of gastrointestinal symptoms” (Beradi, L., De Amici M., et all), involving 48 patients, concluded that an elimination diet based on ALCAT results improved symptoms in 98% of patients.  In particular, symptom improvements were most evident in patients with higher symptom scores prior to treatment.

These study results are consistent with the work conducted by the University of Maryland’s Center for Celiac Research, led by Dr. Alessio  Fasano, that recently provided the first scientific evidence demonstrating that gluten sensitivity differs from celiac disease at a molecular level and the response it elicits from the immune system. Continuing research from Dr. Fasano and the team of the Center for Celiac Research identify three factors underlying auto-immune diseases:

1.      A hyper-permeable, or, “leaky” gut.
2.      A genetic pre-disposition.
3.      Sensitivity to a food, which acts as a trigger.

It is the foods and other factors that act as triggers that the Alcat test identifies.
The University of Pavia studies reaffirm the need for accurate food sensitivity testing in general medicine.  As stated by Cell Science Systems’ Medical Director, Dr. Fred Pescatore, “For ten years I have used the ALCAT test in my practice – no other test is as accurate or useful.” 

Cell Science Systems, Corp. (CSS), located in Deerfield Beach, Florida, is a life sciences company and the worldwide market leader in food sensitivity testing as the manufacturer of the ALCAT Test. CSS operates a State of Florida and US government (CLIA) licensed laboratory; as well as an FDA registered, ISO certified, cGMP, medical device manufacturing facility. It is the sole owner of ALCAT Europe, GmbH, near Berlin, Germany, a European Union supported clinical and research facility of ALCAT testing services in the European Community. The ALCAT test identifies cellular reactions to over 350 foods, chemicals and herbs. These inflammatory reactions are linked to chronic health problems like obesity and diabetes, as well as skin, heart, joint, and digestive disorders.

Compliments of www.alcat.com



Filed Under: Health & Nutrition Tagged With:

Do you need a nutrition coach?

May 31, 2011 By 7,585 Comments

At THE NUTRITION CLINIC, we partner with our clients around lifelong energy, nutrition and health.  We work with you one-on-one to develop a total eating plan that is sensible and manageable for you and your lifestyle. Just as a personal trainer can help you achieve your fitness goals, a Registered Dietitian, can put you on the path to lowering weight, eating healthfully and reducing your risk of chronic disease.  The American Dietetic Association has outlined the top ten reasons why consulting with a Registered Dietitian can benefit you:

 
  1. You have diabetes, cardiovascular problems or high blood pressure. An RD serves as an integral part of your health-care team by helping you safely change your eating plan without compromising taste or nutrition.
  2. You are thinking of having or have had gastric bypass surgery. A registered dietitian will help you learn to eat again. Since your stomach can only manage small servings, it’s a challenge to get the right amount of nutrients in your body. An RD will work with you and your physician to develop an eating plan for your new needs.
  3. You have digestive problems. A registered dietitian will work with your physician to help fine-tune your diet so you are not aggravating your condition with fried foods, too much caffeine or carbonation.
  4. You’re pregnant or trying to get pregnant. A registered dietitian can help make sure you get nutrients like folate, especially during the first three months of pregnancy, lower­ing your newborn’s risk for neural tube or spinal cord defects.
  5. You need guidance and confidence for breastfeeding your baby. A registered dietitian can help make sure you’re getting enough iron, vitamin D, fluoride and B vitamins for you and your little one.
  6. Your teenager has issues with food and eating healthfully. A registered dietitian can assist with eating disorders like anorexia, bulimia and overweight issues.
  7. You need to gain or lose weight. A registered dietitian can suggest additional calorie sources for healthy weight gain or a restricted-calorie eating plan plus regular physical activity for weight loss while still eating all your favorite foods.
  8. You’re caring for an aging parent. A registered dietitian can help with food or drug in­teraction, proper hydration, special diets for hypertension and changing taste buds as you age.
  9. You want to eat smarter. A registered dietitian can help you sort through misinforma­tion; learn how to read labels at the supermarket; discover that healthy cooking is inex­pensive, learn how to eat out without ruining your eating plan and how to resist workplace temptations.

10.  You want to improve your performance in sports. A registered dietitian can help you set goals to achieve results — whether you’re running a marathon, golfing, skiing or jogging with your dog.

To learn more about how nutrition coaching and working with a Registered Dietitian can help you, visit our website at www.theNutritionClinic.net.

 

Phara J. Taylor, MS, RD, LDN is a registered dietitian and owner of THE NUTRITION CLINIC specializing in nutrition counseling for weight loss and chronic disease management. 

She may be reached at 772-878-8227 or email phara@theNutritionClinic.net.

Filed Under: Health & Nutrition, Nutrition Coaching

The Better Choices Diet

May 30, 2011 By 6,241 Comments

The Better Choices Diet (www.nutritiondata.com) does not focus on a single nutrient, but instead analyzes the levels of up to 28 different nutrients. The concept of the Better Choices Diet is based on the following: “For every food that you eat, there are likely to be other equally nutritious foods that will satisfy your hunger with fewer calories.”

To start the plan, the nutrition of your current diet is analyzed. Alternatives that provide more nutrients and will help you feel full longer are then suggested. The goal is to “evolve your diet one food at a time.” The diet does not have any approved or unapproved foods. You can eat anything you want, but you are encouraged to make smarter choices. No special foods, supplements, books, DVDs, or other equipment is necessary to use the program.

You also can use this program with other programs to improve their effectiveness and your chances of adherence. People also wishing to gain weight follow the program. Foods are scored based on their “fullness factor” and their nutrient density (ND rating). Choices are then displayed on a Nutritional Target Map. Foods closer to the upper right corner are “better choices” for weight loss, and those displayed closer to the lower right corner are better choices for healthy weight gain.

The diet is not suitable for people with eating disorders, diet-related medical conditions, or those who are more than moderately overweight. No specific dietary advice is provided. The plan is not individualized. If necessary, a registered dietitian can help you plan a specific diet. You can use this tool along with your prescribed diet.

The four steps of the diet are:

  • Keep a food record online via the My Tracking feature
  • Determine which foods contribute the most calories to your diet, which is done automatically for you
  • Make “better choice” substitutions for those foods that are contributing the most calories—recommended substitutions are based on your goals (weight loss, optimum health, or weight gain)
  • Repeat until your diet has become more nutritious and satisfying

A sample day

  • 8 ounces (oz) yogurt (low fat with 11 grams (g) of protein/8-oz serving)
  • 1 cup (C) raw blueberries
  • Two slices Domino’s® thin-crust pizza (cheese only)
  • 1 C shredded romaine lettuce, ½ C chopped orange tomatoes, and ¼ C lite Italian dressing
  • One large apple
  • 3 oz roasted chicken breast (meat only, from a broiler or fryer)
  • ½ C long-grain brown rice
  • ½ C cooked broccoli (from frozen, with salt)
  • 1 C skim milk (calcium fortified)
  • ½ C Breyers® All Natural Smooth & Dreamy, ½ the Fat Mint Chocolate Chip Ice Cream

Sample day analysis
This day’s intake is composed of 56% carbohydrate, 21% fat, and 23% protein. The menu provides:

  • 1228 calories
  • 180 g of carbohydrate
  • 29 g of fat (12 g saturated fat)
  • 69 g of protein

The amounts of vitamin, minerals, and sterols provided also were analyzed for this day, including 171% of the Daily Value (DV) for vitamin A and 132% of the DV for calcium.

Other ratings and scores included:

  • Estimated glycemic load=80 (the goal is 100 or less)
  • Fullness factor (FF)= 2.7 (on a scale of 0 to 5, with higher scores meaning that a food is more filling/calorie)
  • ND rating=3.3 (on a scale of 0 to 5, with higher scores meaning that a food is more nutritious)
  • Nutrient balance score=61 (on a scale of 0 to 100, with higher scores indicating greater completeness in respect to 23 essential nutrients)
  • Amino acid score=92 (on a scale of 0 to 100, with a score of 100 indicating that optimal levels of all essential amino acids were consumed)

Examples of recommendations
The following are examples of recommendations:

  • An apple has a FF of 3.3 and an ND rating of 2.7, so raw grapefruit with a FF of 4.5 and an ND rating of 4.5 is a better choice for weight loss
  • One cup of skim milk fortified with calcium has a FF of 4.2 and an ND rating of 3.2, so 1 C of protein-fortified skim milk with added vitamin A with a FF of 3.9 and an ND rating of 4 is a better choice for weight loss.

 

 

Review Date 7/11
G-1649  compliments of RD411.com

 

 

Filed Under: Health & Nutrition
Next Page »