MedWorm provides a medical RSS filtering service. Over 6000 RSS medical sources are combined and output via different filters. This feed contains the latest medical blog items that have been tagged with 'answered'. Sat, 03 Sep 2011 02:53:06 +0100 http://www.medworm.com/index.php?rid=3730121&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2Fh8tZuY8lrIk%2Fhow-long-do-vitamins-stay-in-your-body.html Q. I'm wondering if my body is able to average out my weekly nutrient intakes as easily as my nutrition calculator can. For example, if I get an entire week's worth of vitamin K from a single kale salad on Sunday, is that vitamin K really doing me any good by the time Saturday rolls around, or did my body flush out all that extra K before I went to bed on Sunday? Are some nutrients stored up and time-released better than others?A.  Your body can store up a week's worth of vitamin K.  The vitamin C in that kale salad, on the other hand, won't be sticking around for more than a few hours..  Fat-soluble nutrients--which include A, D, E, K, and beta-carotene--are stored in the liver and fatty tissues of the body, so you don't need to consume them every day... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3730121 Tue, 06 Jul 2010 14:13:38 +0100 3730121 http://www.medworm.com/index.php?rid=3721982&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FpZN2iGDPfBw%2Fwhats-all-this-saturated-fat-doing-in-my-hearthealthy-fish.html Q. I eat a lot of cold water fish such as herring and sardines for their healthy fat profile, but am often very surprised by their high saturated fat levels. For example,a can of Crown Prince Natural brisbane sardines in water has 17g of fat, 8g of sat fat and 2g omega-3. Is the saturated fat in fish any different or better than the saturated fat in a hamburger? A. It's true that fish (like all animal flesh) contains some saturated fat.  In the listing for sardines here on ND, only about 15% of the fat is saturated, while about 50% of the fat in the Crown Prince brand is saturated. Both brands contain about the same amount of omega-3s.  Frankly, I'm not sure why that brand has such a different fat profile.  But as for the saturated fat itself, it is chemically... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3721982 Fri, 02 Jul 2010 17:36:36 +0100 3721982 http://www.medworm.com/index.php?rid=3714464&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FlUli392gLTU%2Fhow-are-calories-in-foods-determined.html Q. How do we determine the energy content of a food ? For instance, how do we know that 200g of beef provides roughly 350Kcal ? A. A popular project for high school science fairs is building a calorimeter--a device that measures the energy in foods or other objects.  You build a combustion chamber in which you can burn a piece of food. The heat (energy) generated is transferred to a chamber containing water.  By measuring the difference in the temperature of the water, you can calculate how many calories the food contained. How to Build a Calorimeter But calorimeters overstate the amount of energy that you actually get out of your food. Due to the vagaries of digestion and absorption, you capture only a percentage of the energy that food contains. Fiber, for example, ca... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3714464 Wed, 30 Jun 2010 16:13:32 +0100 3714464 http://www.medworm.com/index.php?rid=3687375&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FWyR_GpW5GQU%2Fare-there-antibiotics-in-grainfed-beef.html Q. I have a question about grain-fed verses grass-fed meat. Does the fattier, grain-fed meat contain antibiotics?A. The short answer is "No."   But I think you may be confusing a couple of different issues here.Grass-fed meat may or may not be raised organically. And organically-raised cows may be grazed on pasture or fed (organic) grain. Unless the meat is certified organic, it's likely that the cows were given antibiotics--regardless of whether they were grass-fed or fattened on grain.Even if the animals are given antibiotics, however, the antibiotics are not going to be present in the meat itself. The problem with agricultural use of antibiotics is not that the antibiotics remain in the meat--it's that they breed antibiotic-resistant bacteria.For more on wh... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3687375 Tue, 22 Jun 2010 14:33:15 +0100 3687375 http://www.medworm.com/index.php?rid=3683913&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FOyxZBlqlZZo%2Fwhat-to-eat-before-and-after-donating-blood.html Q. What is the best food to eat after giving blood? I give blood regularly but sometimes feel faint half an hour afterwards, so I always make sure I eat and drink afterwards.  But they only ever have sugary, processed biscuits [cookies] and cakes on offer. Is there a nutritional reason for that? Surely there must be a healthier option like a banana?A. I agree with you.  There's no medical reason to eat cookies after giving blood--and a few reasons not to!Here are some tips on what to eat before and after giving blood, which should help prevent any wooziness.1. Don't give blood when you're very hungry. Try to schedule your donation so that you can eat a healthy meal no more than 4 hours beforehand. 2. Don't donate blood if you are eating a very low-ca... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3683913 Mon, 21 Jun 2010 18:03:10 +0100 3683913 http://www.medworm.com/index.php?rid=3652714&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FL3uZsOEPJ6I%2Fask-monica-does.html Q. I read recently that the consumption of caffeine prior to exercise will assist the body in using body fat as fuel, up from 21% to 40%. The remaining fuel comes from stored carbs. Any truth to the story? A. There may be a grain of truth to the story but not much more.  Taking caffeine  before exercise has been shown to increase energy expenditure (the number of calories burned) during exercise by around 10%.  So if you would normally burn 200 calories in a half-hour, some extra caffeine might help you burn 220.  Caffeine may also delay exercise fatigue and otherwise boost performance slightly. I didn't find any evidence, however, that it increases the amount of fat used as fuel. Generally, the body taps into fat stores when available carbs have been deplete... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3652714 Fri, 11 Jun 2010 13:18:00 +0100 3652714 http://www.medworm.com/index.php?rid=3641351&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FvksmPhWSHJM%2Fask-monica-wh-1.html Q. How do I convert kilocalories to calories? A. In a physics laboratory, a kilocalorie equals 1,000 calories. In the nutrition world, however, the terms are used interchangeably. When we use the term "calorie" to describe the amount of energy contained in food or burned through exercise, we really mean kilocalorie.  For example, if the label on your cereal box indicates that a serving contains 120 calories, it actually contains 120 kilocalories, or 120,000 calories.  Sometimes you'll see calories listed as "kcal." The term is more accurate, but the number means the same thing. There is another measurement for energy called a joule, which is more commonly used in Europe. One calorie (kcal) is equal to about 4 kilojoule (kJ).  In the detail sectio... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3641351 Tue, 08 Jun 2010 13:11:00 +0100 3641351 http://www.medworm.com/index.php?rid=3636052&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FBOVYSSZklX0%2Fask_nd_which_sp.html Q. I'm looking for foods that are high in iron, as I'm planning to become a vegetarian. Nutrition Data lists three types of spinach: Malabar, New Zealand, and just spinach. The last one is highest in iron, but I don't know if it's the variety I get at the store.  Please help. A. Great question!  You see such a difference in iron content because only one of these three vegetables is truly spinach!  Malabar and New Zealand "spinach" are botanically unrelated plants thrive in places (or seasons) that are too hot for true spinach to grow well. (Spinach goes to seed very quickly in hot weather.) Both Malabar and New Zealand spinach plants produce leaves that are similar to real spinach and can be prepared the same way. But, as you've discovered,... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3636052 Mon, 07 Jun 2010 15:27:00 +0100 3636052 http://www.medworm.com/index.php?rid=3629897&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2F8IM8zUe4Kgg%2Fdo-potatoes-have-fewer-usable-calories-than-advertised.html Q. I was wondering if the calorie counts are accurate for raw potatoes.  I've heard they have a lot of "resistant starch." Does this mean that some of the calories listed do not get fully digested and pass through our system?A. Actually, raw potatoes are not the ones that contain resistant starch.  In potatoes that have been cooked and then cooled, some of the starches appear to be converted into a form that is more resistant to enzymatic digestion. As a result, a few of those starches might indeed pass through the system undigested. (For more about resistant starches, see this recent episode of my weekly podcast.)But the larger question remains: Are the effects of resistant starches accounted for in the calorie counts? My tentative answer is: probably not. As mos... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3629897 Thu, 03 Jun 2010 19:42:55 +0100 3629897 http://www.medworm.com/index.php?rid=3603891&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2F6oBUJCBDSgo%2Fis-orac-the-best-measure-of-antioxidants.html Q. In researching antioxidants, I've come across lists of foods ranked by ORAC and flavanol content. Which is more important if one wishes to eat a very high antioxidant diet? Also, how does the older ORAC compare with the newer ORAC-fn measure? Could different measures rank foods differently?  A. There are hundreds--maybe thousands--of compounds in foods that have antioxidant activity. We haven't come close to identifying them all.  Plus, they work together synergistcally, so the total effect is more than the sum of the individual actions. The value of tests like ORAC (Oxygen Radical Absorbance Capacity) is that they attempt measure the actual antioxidant activity of a food, rather than measuring individual nutrients, like vitamin C, or even families of nutrients, like flavano... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3603891 Thu, 27 May 2010 15:34:49 +0100 3603891 http://www.medworm.com/index.php?rid=3595925&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FpqSpPut-kNc%2Fmacadamia-mysteries.html Q. I've read in several places that macadamia nuts have a 1 to 1 ratio of omega-6 to omega-3.yet according to Nutrition Data, it would seem it's closer to 6:1 (predominantly omega-6). Which is it?A. Several manufacturers and vendors of macadamia nut oil make this claim about the 1:1 ratio of omega-3 to omega-6 fats but don't provide any detailed information to support it. Sometimes, their supporting documentation contradicts their own claims. An "industry bulletin" posted by Oils of Aloha shows a typical sample to contain 2-5% omega-6 and only trace amounts of omega-3.  How they work this around to a 1:1 ratio is beyond me.It's possible that different cultivars or strains of nuts might have slightly different fatty acid profiles. Different testing methodolog... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3595925 Tue, 25 May 2010 15:58:55 +0100 3595925 http://www.medworm.com/index.php?rid=3595926&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FLkto19cqlIU%2Fwhats-for-lunch-once-school-is-out.html Q. The school year for our kids (6, 12, and 16) is coming to an end in a couple of weeks. I am already wondering what they are going to eat for lunch or during the day. Do you have any suggestions of a healthy lunch or snacks menu that I can prepare beforehand, since I work all day? They usually grab anything is available in the fridge or pantry but I would like to provide to them more nutritious alternatives. A.  No matter how many nutritious options you provide, kids are likely to to push them aside and reach instead for chips, snacks, and sweets.  I think your attempts to get your kids to go for nutritional alternatives will be more successful if you keep tempting but non-nutritious foods out of the house as much as possible.  As for what to leave in the fridge inste... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3595926 Mon, 24 May 2010 16:05:58 +0100 3595926 http://www.medworm.com/index.php?rid=3585870&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FMsCgv24sadw%2Ffoods-for-hearthealthy-weight-gain.html Q. How can I use your website to find foods that will help me gain weight without tipping my cholesterol count into an at-risk level? A.  In general, foods that are more calorie dense can be helpful for weight gain because they pack more calories in a smaller amount of food.   Foods that are high in fat are notoriously calorie-dense. But if you're also concerned about heart health, you probably want to prioritize those that are high in heart-healthy fats such as monounsaturated fats and omega-3 fats.Olives, nuts, seeds, nut butters, avocado, oily fish are all foods that fit the bill--and certainly offer plenty of culinary appeal as well!It's not clear from your question whether you're concerned about dietary cholesterol (the type found in foods) or your blood ... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3585870 Thu, 20 May 2010 16:00:04 +0100 3585870 http://www.medworm.com/index.php?rid=3494565&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FlWVeGbHmMjk%2Fhow-much-sodium-does-marinating-add.html Q. I'm confused about how to calculate sodium content in marinated foods.  For instance, if I marinate 1 lb London Broil with 8 tbs of marinade (1000 mg  sodium), grill and then cut into 4 servings, will each serving have 250 mg sodium from the marinade?A. That sounds like a fairly small amount of marinade (and a pretty low sodium one at that!). If all of the marinade is absorbed and or cooked onto the steak, then your method would be fairly accurate. In general, though, it is very tricky to estimate how much sodium might be absorbed from marinades.  It would depend on how much sodium was in the marinade, how long you marinated it, how much surface area was exposed to the marinade, how much marinade you discarded, and maybe even the acidity of the marinade.  Sho... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3494565 Wed, 21 Apr 2010 19:21:31 +0100 3494565 http://www.medworm.com/index.php?rid=3487397&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2F6dkmCijokkE%2Fhow-can-cooked-chard-be-higher-in-vitamin-c-than-raw-chard.html Q. Your data shows that cooked swiss chard has more vitamin C (31.5 mg) than raw chard (10.8mg). How can that be? A. This question comes up a lot and I've answered it before. But I'm happy to address this again. If you're using our tools to understand the nutrient content of foods,  it's really important to understand how to intepret the data you find here. This user is comparing one cup of cooked chard to one cup of raw chard, which seems reasonable,  until you consider that chard cooks down quite a bit.  In fact, one cup of cooked chard is the equivalent of 5 cups of raw chard.  You can tell because one cup of cooked chard contains 35 kcals and one cup of raw only 7.  With that in mind, let's look at the vitamin C content one m... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3487397 Tue, 20 Apr 2010 14:22:18 +0100 3487397 http://www.medworm.com/index.php?rid=3460417&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2F-OV1tqcVat0%2Fask-monica-does-eating-grapefruit-cause-kidney-stones.html Q. I read some studies saying that grapefruit can increase kidney stones up to 40%. Is this really the case?  Should we reduce the amount of grapefruit we eat?  A.  In an 8-year study of middle-aged women, Curhan and Willett found that drinking grapefruit juice on a daily basis increased the risk of kidney stone formation by over 40%. But that might not be quite as dire as it sounds, because the absolute risk of developing a kidney stone is relatively low.  This particular study followed 80,000 women for eight years and in that entire time, only about 700 cases were reported. Nine out of ten people will never have a kidney stone in their lifetime. People who have had a kidney stone, on the other hand, are much more likely to get another one. I've never had one... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3460417 Mon, 12 Apr 2010 16:19:01 +0100 3460417 http://www.medworm.com/index.php?rid=3454231&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FDqeXxqIJw5I%2Fa-little-nutrition-puzzle-for-the-weekend.html Here's a little thought puzzle, based on a somewhat silly question that I'm actually asked fairly often: Is it theoretically possible to gain more weight than the food you eat weighs? In real world terms, of course, the question is absurd. But at a theoretical level, it appears to be a bit of a puzzle.  Dredging up our high school physics lessons, the Law of Thermodynamics (which says that matter can neither be created nor destroyed) would suggest that the answer is no. Even before you subtract the amount that is converted to energy and whatever might be eliminated as waste, it would seem impossible for one pound of food to create more than one pound of body weight.On the other hand, a pound (453 g) of oil contains 4000 calories. Even accounting for the energy it takes to di... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3454231 Fri, 09 Apr 2010 16:19:36 +0100 3454231 http://www.medworm.com/index.php?rid=3441086&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FaGvNEap0CX4%2Fis-cholesterol-an-essential-nutrient.html Q. Will you settle a dispute?  My friend claims that you must consume some cholesterol in order to be healthy.  I'm fairly certain that we don't need to consume cholesterol because our liver makes all we need. Am I correct? A. I hope you wagered big on this one because you are right.  We do need cholesterol to live--our bodies use it to shore up cell membranes, protect the spinal cord, and as a raw material for producing bile acids, steroid hormones like estrogen and testosterone, and vitamin D.So, cholesterol is essential. But it is not an essential nutrient. We don't need to eat it because, as you say, we can manufacture our own.  Your liver can make all the cholesterol you need as long as it has a source of dietary fats.  Vegans, for examp... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3441086 Mon, 05 Apr 2010 17:19:01 +0100 3441086 http://www.medworm.com/index.php?rid=3433190&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FPn6NOBG39Lw%2Fhow-long-will-d.html Q. We're planning to dye hard-boiled eggs for Easter. How long do hard-boiled eggs keep and how long can they sit out once they've been dyed? A. Having checked with the American Egg Board and the Egg Safety Center for answers to your questions, I realize that I am lucky to be alive today.  When I was a kid, we'd spend all afternoon coloring Easter eggs.   After we went to bed, my parents would hide them around the house and yard for us to look for in the morning. Once we'd (hopefully) found them all, they'd be displayed for the rest of the day in a big bowl. Eventually, they'd go back in the fridge, where we'd snack on them for the next week or so.  As an adult, I lived for a while in Europe and I was initially startled to learn that many European housewives never re... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3433190 Fri, 02 Apr 2010 14:14:00 +0100 3433190 http://www.medworm.com/index.php?rid=3420777&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2F1A2i2gSfcpc%2Fwine-and-your-health.html Q.Everyone these days is talking about the positive effects of a glass of wine a day. I'm not currently drinking alcohol, so I have been substituting it with 4oz of 100% grape juice every morning. Am I receiving similar health benefits? Am I better off drinking a glass of wine instead? A. The health benefits of wine are thought to be due to a combination of things. Wine contains resveratrol, an antioxidant found in grape skins which is thought to be beneficial. Solid research on the benefits of resveratrol in humans is somewhat skimpy. But you can get the purported benefits of resveratrol just as well by drinking grape juice.  In addition, moderate alcohol consumption (whether in the form of wine or other alcoholic beverages) appears to be protective against hea... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3420777 Mon, 29 Mar 2010 18:08:00 +0100 3420777 http://www.medworm.com/index.php?rid=3378756&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FmNhh2zbLClo%2Fdoes-heat-deactivate-the-protein-in-your-food.html  Q. I was told that adding protein powder to hot beverages can deactivate the protein. Then I read something about adding it to hot oatmeal. What's the deal? A.  Let me start with the quick and dirty answer:  Simply stirring a protein powder into a hot beverage or bowl of oatmeal doesn't involve enough heat to substantially affect the protein configuration. And even if it did, it wouldn't have a significant effect on the nutritional value.If you're interested in the biochemistry, here are some more of the technical details:Nutritionally speaking, there's no such thing as a "deactivated protein."  In your body, a protein that can no longer perform its designated function could be said to be deactivated, I guess. But the only "... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3378756 Thu, 18 Mar 2010 15:34:37 +0100 3378756 http://www.medworm.com/index.php?rid=3374406&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2F8jQrlrDKQss%2Ftoo-little-salt-can-be-a-problem-too.html Q. When I was younger I remember seeing a salt pill dispenser next to a drinking fountain at a military base. I was told that they were there because when you work hard and sweat a lot your body needs more salt. I realize that most people probably get more salt than they need, but do we lose a significant amount of salt during a workout?A. With all the hoopla about reducing everyone's sodium intake lately, it's probably a good time to mention that too little salt can be just as big a problem as too much.  The salt pills at the military base were to prevent hyponatremia (low blood sodium). When exercising for long periods of time or in very hot conditions, sodium losses through sweat can be profound. If blood sodium dips too low, you can experience dizziness, vomiting, loss of... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3374406 Wed, 17 Mar 2010 14:52:31 +0100 3374406 http://www.medworm.com/index.php?rid=3342930&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FYzhX3bfJ3ww%2Fpotassium-for-muscle-cramps-not-necessarily.html Q. I am on high blood pressure meds and have noticed a lot of cramping in my legs. How much potassium in mgs should I be taking a day? A. The Institute of Medicine established 4.7 grams (4700 mg) of potassium as the adequate intake (AI) for most healthy people.   The average American gets between 2300 mg (women) and 3100 mg (men) from their diet. However, I wouldn't recommend that you start taking potassium supplements. First of all, the general recommendation may or may not be appropriate for you. Some high blood pressure meds can increase potassium requirements, others can cause high potassium levels. Secondly, I wouldn't assume that the cramps are caused by a lack of potassium.  Imbalances in potassium, sodium, and/or magnesium can all lead to muscle cramp... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3342930 Mon, 08 Mar 2010 15:01:58 +0100 3342930 http://www.medworm.com/index.php?rid=3338442&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2F5qe0iRelqSk%2Fhow-safe-is-imported-fish.html Q. Is imported frozen fish from countries like India and Vietnam safe? I avoid buying any food imported from China but I bought frozen Swai Basa Fish (farmed) from Vietnam and frozen Squid (caught wild) from India. They tasted really good and they were cheap, but I'm wondering if we can trust those imports or they may be full of some toxic stuff.A.  Theoretically, the safety of fish being sold in U.S. markets is monitored by federal agencies such as the FDA, whose job it is to be sure that the fish sold for human consumption in the U.S is ""safe, wholesome, and not misbranded or deceptively packaged."  (Institute of Medicine on Seafood Safety)But as we've seen lately, the ability of the FDA to effectively police the food supply and enforce its regulations... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3338442 Fri, 05 Mar 2010 18:06:44 +0100 3338442 http://www.medworm.com/index.php?rid=3331635&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FlXE9qIMiI5k%2Fwhy-cant-i-search-for-foods-low-in-choline.html g_baseurl="https://remote.condenast.com/exchange/fbknd/Inbox/Feedback-570.EML/,DanaInfo=SCNPNYA58.advancemags.com+"Q. Q, I need to find foods that are low in choline but in the Nutrient Search tool, I can only search for foods highest in choline. Is there any way to do this? A. The reason you're running into this is that choline hasn't been measured in all foods. The USDA has focused on evaluating foods that are thought to be significant sources of choline.  So, to present a list of foods that are "lowest in choline" would be a little misleading. Only the foods that have been measured for choline can be included in the results and these foods will probably be higher in choline than many other foods that haven't been measured. Make sense?The USDA has pu... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3331635 Thu, 04 Mar 2010 16:03:13 +0100 3331635 http://www.medworm.com/index.php?rid=3322658&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2Fhh-8iRhtmMs%2Fbalancing-a-high-sodium-diet.html Q.  I'm a college student and while I definitely focus on maintaining a balanced diet I am concerned about my sodium intake.  With the amount of processed foods in the school cafeteria, it's almost impossible to maintain a low sodium diet.  I'm healthy and active with a normal blood pressure and I've always considered sodium the least worrisome of the food evils (though high blood pressure does run in my family). My personal assumption has always been that as long as I increase my water intake along with sodium, everything will "balance out" in the body.  Is there any truth to this? If so, how much water is necessary to offset 2400 mg sodium over the recommended daily value? A. First, I congratulate you for making nutrition a priority!&#016... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3322658 Tue, 02 Mar 2010 15:13:15 +0100 3322658 http://www.medworm.com/index.php?rid=3318688&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2Fy7mWMSGI46k%2Fhow-to-gain-weight-without-gaining-fat.html Q. If you're trying to gain weight, what can you do, besides resistance training, to convert the extra calories into lean muscle mass instead of fat? Does your macronutrient intake play a role in this or is it largely controlled by genetics?  Also, can high-protein diets lead to muscle wasting, as they lead to a net acidic pH of the blood?A. Gary Taubes, et al., argue that refined carbohydrates are more likely to be stored as fat than other macronutrients such as fats and proteins. According to this theory, if you are going to add calories to your diet in the hopes of gaining lean muscle tissue, you'd be well advised to get those extra calories from proteins and healthy fats instead of loading up on empty calories from refined carbohydrates. (Actually, I think just about ever... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3318688 Mon, 01 Mar 2010 14:28:00 +0100 3318688 http://www.medworm.com/index.php?rid=3311962&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2F_rXTF8r_iiY%2Fwalnuts-are-high-in-omega3s-but-theres-a-catch.html Q. I always hear that walnuts are great for their Omega-3 levels, but I've also heard the ratio of Omega3 to Omega6 is also very important in one's diet.  And walnuts' ratio of Omega3 to Omega6 doesn't seem that great, so I am confused.Monica's Response: Walnuts contain the most omega-3 fats of any nuts. An ounce of English walnuts contains about 2.5 grams of omega-3 fats, which is about twice the suggested Daily Value for omega-3.But, you're right: current thinking is that the ratio of omega-6 to omega-3 fats is at least as important as the absolute intake. For most people, the challenge is to decrease omega-6 and/or increase omega-3 to approach a 4:1 ratio (four times as much omega-6 as omega-3). Some people think you should aim for 2:1 or even 1:1.  G... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3311962 Fri, 26 Feb 2010 17:14:05 +0100 3311962 http://www.medworm.com/index.php?rid=3294834&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FnAUnNurKNcQ%2Fis-it-dangerous-to-eat-fruit-seeds.html Q. My husband eats apples seeds and all, everything except the stem. A co-worker told me that it was bad to eat any seed from anything. Is this true? Say it isn't so! I listen to your podcast all the time, and I appreciate your efforts!A.  There are plenty of seeds that we consider to be quite healthful: flax seeds, sunflower seeds, pumpkin seeds, to name a few.  Corn, beans, peanuts, and cocoa are all seeds. Plenty of other healthful foods, such as tomatoes and cucumbers contain seeds that are usually eaten. And I'd like to see your co-worker remove the seeds from bananas or berries before eating them!So, is it "bad to eat any seed from anything"? No.But what about apple seeds? It's true that apple seeds (along with certain other fruit seeds including che... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3294834 Mon, 22 Feb 2010 15:37:00 +0100 3294834 http://www.medworm.com/index.php?rid=3288055&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FPNCHq2H5uOs%2Fhow-to-give-unsolicited-nutrition-advice.html Q. I have a coworker who has diabetes and possibly a very rare syndrome that could shorten her life significantly. She is very concerned about it and is trying to take good care of herself by exercising. However, every day at lunch she brings a plain sandwich of cheese and white bread and nothing else. I don't feel it's my place to say anything, but is there a polite and indirect way to suggest whole wheat bread and vegetables? A. Not really. I’ve found that most people don’t appreciate unsolicited advice, even if you have only their best interests at heart. Believe me, I sympathize with you.  It's hard to see people doing things that seem harmful, especially if we suspect that they simply don't know any better. But offering information when none is being sought ... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3288055 Fri, 19 Feb 2010 15:23:46 +0100 3288055 http://www.medworm.com/index.php?rid=3280211&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FcVrIVufIwPI%2Fhow-healthy-is-100-fruit-juice-really.html Q. What should I look for when buying fruit juice? For example the "100% pure and natural orange juice" says it contains 0% Vitamin C. How is that possible? Another one provides 100% Vitamin C but from the list of ingredients we see that Vitamin C is actually added. A. The USDA considers a half cup of fruit juice equivalent to a serving of fruit but I have my doubts.  Processed fruit juice--even 100% juice--is a distant second to fresh whole fruit in terms of its nutritional value. For one thing, fruit juice is a very concentrated source of sugar and calories. All the fiber, which slows the absorption of the sugars in whole fruit, has been removed. Secondly, many (most?) of the naturally-occurring nutrients are lost during processing, pasteurization, and storage.  As you foun... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3280211 Wed, 17 Feb 2010 16:03:18 +0100 3280211 http://www.medworm.com/index.php?rid=3273108&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FOinqNoBatFI%2Feliminating-foods-can-you-still-balance-your-diet.html Q. I am 19 year old girl with a few food allergies. Will I be missing anything in my diet if I only eat fruits, vegetables, and fatty fish? Do I need to eat nuts, seeds, or grains???A. Theoretically, a diet of fatty fish, fruits, and vegetables could provide protein, healthy fats, carbohydrates, fiber, and all the essential vitamins and minerals. In practice, though, it may be tricky to come up with a balanced meal plan. Why not use our analysis tools? Enter in a sample day's intake using our recipe analyzer and see how it stacks up.  Here's my attempt at a balanced meal plan using only fatty fish, fruits, and vegetables--plus a tablespoon of olive oil.  As you can see, it's an awful lot of fish--so I made sure to choose fish that are low in mercury. (I recently did... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3273108 Mon, 15 Feb 2010 15:27:43 +0100 3273108 http://www.medworm.com/index.php?rid=3259303&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2Fh3VHWo8rE-Y%2Fask-monica-do-nutrients-leach-into-foods-from-cans.html Q. I bought a can of "Ruby Red Grapefruit Sections in Light Syrup" that claims a 1/2 cup serving (126g) contains 15% of the recommended amount of iron. Where is the iron coming from? The ingredients are "Grapefruit, Water, Sugar, Citric Acid." I didn't think any of these ingredients contained significant amounts of iron. Is it possible the citric acid is leaching the iron from the tin can?A. You're right: None of these ingredients are a significant source of iron. It's also true that the citric acid could cause iron to leach into the foods from the can. (As for what else might be leaching into the food, See also this recent post on BPA in canned foods.)The listing for canned grapefruit sections in light syrup here on NutritionData.com (no brand given) indica... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3259303 Wed, 10 Feb 2010 17:29:33 +0100 3259303 http://www.medworm.com/index.php?rid=3254754&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2Ff8vkJ2St4zs%2Fhow-far-do-we-need-to-go-to-avoid-processed-foods.html Q. I am trying to reduce the amount of processed foods in my diet, and I recently learned that soy milk is a processed food; which leads me to wonder whether cow's milk and other dairy products are also considered "processed"?   Would I be better off taking a supplement to get my vitamin D and calcium? A. Yes, soybeans are cooked and pressed to make plain soy milk.  Commercially available cow's milk is skimmed, homogenized, and pasteurized. So, both are "processed." However, either one would be considerably less processed than a vitamin supplement, don't you think? I think the movement away from processed foods is a great idea!  But if avoiding "processed" foods means that you need to take a vitamin supplement to supply ... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3254754 Mon, 08 Feb 2010 19:26:44 +0100 3254754 http://www.medworm.com/index.php?rid=3239848&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FyPSDzr0n1rA%2Fare-extruded-foods-bad-for-you.html Q. I always thought Cheerios were really good for you; but I guess they are "extruded"?  How healthy are Cheerios?A.  Many cereals, pastas, and snack foods are "extruded." That's not really as bad as it sounds. It simply means that grains are ground into flour, mixed into a semi-solid paste or dough and then squeezed through a tube or nozzle to produce a particular shape.  In the case of pasta shapes, like shells or penne, they are simply dried.  Cereals, crackers, and other foods may then be toasted or fried.An extruded food can be made with whole grain flour, in which case it retains the bran and germ, or from refined flours.  It  may contain a lot of added sugar, fat, and/or sodium--or very little.  Cheerios are made from... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3239848 Thu, 04 Feb 2010 15:21:38 +0100 3239848 http://www.medworm.com/index.php?rid=3244073&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FFiJAgvT8pz4%2Fprocessed-foods-and-your-metabolism-part-2.html Last week, I answered a question from a reader who wanted to know if there was evidence to support the idea that processed foods could slow your metabolism.In the popular imagination, the word "metabolism" is thrown around somewhat loosely. A "sluggish metabolism" might be invoked to explain anything from slow digestion to fatigue to weight gain. But when I hear "metabolism," I understand it to refer to how energy-efficient (or inefficient) the body is: How much energy does it take to maintain basic body functions? For example, low thyroid function or long-term calorie restriction can slow your metabolism, or reduce your energy needs. Your metabolic rate (and energy needs) can go up following surgery or injury.  Now, there are certainly plenty of reasons... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3244073 Tue, 02 Feb 2010 21:48:27 +0100 3244073 http://www.medworm.com/index.php?rid=3236126&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FFiJAgvT8pz4%2Fprocessed-foods-and-your-metabolism-part-2.html Last week, I answered a question from a reader who wanted to know if there was evidence to support the idea that processed foods could slow your metabolism.In the popular imagination, the word "metabolism" is thrown around somewhat loosely. A "sluggish metabolism" might be invoked to explain anything from slow digestion to fatigue to weight gain. But when I hear "metabolism," I understand it to refer to how energy-efficient (or inefficient) the body is: How much energy does it take to maintain basic body functions? For example, low thyroid function or long-term calorie restriction can slow your metabolism, or reduce your energy needs. Your metabolic rate (and energy needs) can go up following surgery or injury.  Now, there are certainly plenty of reasons... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3236126 Tue, 02 Feb 2010 21:48:27 +0100 3236126 http://www.medworm.com/index.php?rid=3223507&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FRBHCkeN5u5o%2Fdo-processed-foods-slow-the-metabolism.html Q. The Biggest Loser trainer says in her book that processed foods derailed her metabolism. Is there any credence to the theory (she offers no scientific evidence) that processed foods lead to a more sluggish metabolism? A. Reminds me a little bit of the nutrition information offered by fashion models in the popular diet book, The Skinny Bitch.  My advice? Get your fashion advice from fashion models, your exercise advice from (qualified) fitness professionals, and your nutrition advice from a credentialed nutritionist or dietitian.Processed foods may do a lot of things. (See for example this recent post on the link between processed foods and depression.) But I'm not aware of any evidence that they have any effect on the body's basal metabolic rate.  Could "sluggis... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3223507 Fri, 29 Jan 2010 18:37:15 +0100 3223507 http://www.medworm.com/index.php?rid=3216867&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2F_S8yGdDsEBo%2Fwill-an-antiinflammatory-diet-help-athletes.html Q. Would runners or other athletes benefit from following an anti-inflammatory diet?A. Sure! But maybe not quite the way you're thinking.An anti-inflammatory diet would benefit athletes as much as anyone--but it would be unrealistic to expect foods to counter inflammation due to injury or over-use.   Anti-inflammatory diets are helpful in suppressing the kind of chronic, low-level, systemic inflammation that leads to heart disease and aging. This type of inflammation is often caused or exacerbated by poor diet, obesity, and a sedentary lifestyle.That's really a different kind of inflammation than the type likely to be experienced by runners. There is research showing that anti-inflammatory diets can reduce systemic inflammation and disease risk factors. I'm not awa... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3216867 Wed, 27 Jan 2010 18:34:45 +0100 3216867 http://www.medworm.com/index.php?rid=3189438&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2F9JMDjdMxoQk%2Fnutrition-data-not-an-exact-science.html Every week, I get questions from users who are convinced that they've found an error on our site. I'm happy to chase these issues down because if there is an error, we want to correct it.  My first step is always to check the data on our site against the USDA's online database (which you can access here). In virtually every case, our site correctly reflects the USDA data.  Of course, the USDA's database contains some errors. In fact, several errors in the USDA database have been corrected over years because ND users found them and I passed them along to the team over there. As a Nutrition Data user, you can take partial credit for improving the accuracy of our nation's nutrient composition data! More often, however, it's a misunderstanding on the part of... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3189438 Wed, 20 Jan 2010 15:13:31 +0100 3189438 http://www.medworm.com/index.php?rid=3185660&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FXTD8P_nDGsQ%2Fbpa-which-foods-are-safe.html Q. I've heard that BPA can be in the lining of many canned foods and in the lids of jarred food. I am planning to get pregnant in the next couple of months so I'm trying to avoid BPA. Should I avoid all jarred and canned food? How can I find out which foods are bpa free and safe to eat?A. The FDA sent out a confusing mixed message this week. On the one hand, the FDA officials admit they have concerns over the safety of BPA in food products such as canned goods and baby formula.  The agency says it supports "reasonable steps to reduce human exposure to BPA" and advises consumers not to fill containers made with BPA with hot liquids. On the other hand, the FDA has decided that BPA can remain in use while further study is conducted and tells parents tells them to conti... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3185660 Mon, 18 Jan 2010 17:40:04 +0100 3185660 http://www.medworm.com/index.php?rid=3172227&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FchhjOmdXqJc%2Fmore-on-oats-rolled-vs-steel-cut-vs-stone-ground.html Q. I have a question about oats. We all know that oats are good for you, but I have heard that rolled oats aren't as good as other kinds. I have tried steel cut and enjoy them but they are difficult to cook, What I have found that I like the best is stone ground oats, they are the whole grain ground up. Can you compare the nutritional values of the different styles of oats? A. As it happens, January is National Oatmeal Month, so the recent spate of questions on oats and oatmeal is well-timed! First, some quick definitions. Steel-cut oats are hulled, toasted, oat grains that have been coarsely chopped into chunks about the size of a sesame seed. Stone-ground oats are the same thing, only ground into smaller pieces, closer to the size of a poppy seed. To make old-fashioned rolled oats, th... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3172227 Wed, 13 Jan 2010 21:51:23 +0100 3172227 http://www.medworm.com/index.php?rid=3156684&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FpJms_SJJEpg%2Fnightshades-unfairly-accused.html Q. I have been reading a lot about the inflammatory effects of nightshades, including sweet and hot peppers, tomatoes, and white potatoes. However, hot peppers, in particular, have a very high anti-inflammatory factor, according to ND. I'm confused. A. You are not alone in your confusion! I get this question several times a year.  Nightshade plants, which include peppers, eggplant, tomatoes, and potatoes, all contain an alkaloid called solanine.  In very large amounts solanine can be harmful. But for most people, the amount you get by eating tomatoes and peppers isn't enough to cause any problems. Some people, however, are sensitive to even small amounts of solanine. For these folks, eating nightshade plants can cause an inflammatory reaction and symptoms incl... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3156684 Sat, 09 Jan 2010 14:16:00 +0100 3156684 http://www.medworm.com/index.php?rid=3146228&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FeEhJDgBYi6U%2Flard-versus-shortening-which-is-more-healthful.html g_baseurl="https://remote.condenast.com/exchange/fbknd/Inbox/11.16-12.4/emails/Monica%20Folder/Feedback-29.EML/,DanaInfo=SCNPNYA58.advancemags.com+";Q. I am attempting to cook this recipe I found on the internet. It calls for 1/4 cup of lard OR vegetable shortening. I am health-conscious and I was wondering which option is healthier? A.   If the vegetable shortening contains hydrogenated or inter-esterified oils, I'd say go with the lard--unless you're a vegan, of course.  Lard has a bad reputation that I'm not sure it deserves. Like most animal fats, lard contains a mixture of saturated, monounsaturated, and polyunsaturated fats.  In fact, it contains more monounsaturated fats (13mg per ounce) than saturated fats (11g per ounce). &#016... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3146228 Tue, 05 Jan 2010 16:59:00 +0100 3146228 http://www.medworm.com/index.php?rid=3079605&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2Fsm9GT4D3keM%2Fensuring-good-nutrition-on-a-restricted-diet.html Q. I have a 2-year old son who is allergic to dairy, egg, and soy. He drinks rice milk in addition to water and sometimes juice. We are lucky because he loves to eat meat (primarily meatloaf), and fruits and vegetables. I have become good at sneaking veggies into his meatloaf, spaghetti, etc. As he grows, however, I am wondering about providing him a balanced diet. Is there anything that I am missing, or anything, nutritionally, that I should be giving him? Thanks.A. It's common for young children to eat a fairly limited diet, either because of dietary restrictions or because they refuse to eat anything but a small selection of foods. This often causes parents a great deal of anxiety. "Are my kids getting what they need to be healthy?"At least the foods your son will eat are ... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3079605 Thu, 10 Dec 2009 18:47:57 +0100 3079605 http://www.medworm.com/index.php?rid=3067333&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2F0zDRXNQaiOQ%2Fin-search-of-gluten-free-breakfast.html Q. My daughter can't eat foods that contain gluten. Dairy products also don't seem to agree with her but soy milk is OK. Our problem is what to give her for breakfast ? Can you suggest any cereals (preferably low GI) that are gluten free that are good for breakfast? A. Oats do not contain gluten, so oatmeal might be a good choice.  Be aware, however, that oats and oat-based cereals are almost always processed in plants that also handle grains containing gluten.  Depending on the level of your daughter's gluten sensitivity, you may have to find oat products that are processed on separate equipment, to minimize the chances of cross-contamination.  Bob's Red Mill is one brand of certified gluten-free oat cereals.Once you find a good source of gluten-free prod... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3067333 Tue, 08 Dec 2009 15:58:46 +0100 3067333 http://www.medworm.com/index.php?rid=3048397&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2F_3h-PRYH6ls%2Fwhats-the-link-between-flavor-and-nutrition.html Q. Does the amount of flavor say anything about the nutritional value of fresh produce?  For example, bananas at the big name grocery stores taste like bananas to me. A smaller local grocery store has bananas and other produce for much lower prices, but the bananas are very, very bland, almost watery tasting. Any ideas why? Are more flavorful bananas more nutritious? A.  An interesting question, and one with no clear or definitive answer--short of sending the bananas to the lab for nutritional analysis. Here's some conjecture on what might be going on:  The bland bananas may have been picked before they were ripe, spent longer in storage, or simply be a variety that was bred for characteristics other than flavor...such as shelf life.  But what's the lin... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3048397 Wed, 02 Dec 2009 15:49:29 +0100 3048397 http://www.medworm.com/index.php?rid=3040053&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2Ft9frgzceTEY%2Fone-point-away-from-diabetic.html Q. I was recently told by my doctor that I am 0.1 point away from becoming a diabetic. Needless to say, I'm worried and I started changing my diet and lifestyle to get me through this. But I am getting really confused on what I can and cannot eat. I was watching carbs, then learned I have to start watching the starch in foods, now I’m reading about eGL and have no idea what to eat.  Question #1: Can you tell me how my body processes food and turns it into sugar? I mean: if I eat something with 2g of sugar, 15 carbs and with an eGL of 5, what am I actually eating in a sugar count? Question #2: Do I really need to worry this much or just avoid junk food, fast food, potatoes, rice, grain products, start getting some exercise to loose weight and call it a day?  A. I'... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3040053 Mon, 30 Nov 2009 16:31:59 +0100 3040053 http://www.medworm.com/index.php?rid=3036063&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2F1KnzpE9GDpY%2Fis-mercury-a-concern-with-wild-salmon.html Q. I eat wild salmon almost every day. Is there an issue with mercury from eating too much salmon, and how much salmon is safe to eat during the course of a week? Both wild and farmed salmon are considered low mercury fish, but the levels of mercury can vary wildly, depending on where the fish were farmed or caught.  Mercury levels in wild caught salmon from Canada were recently found to be three times higher than in Canadian farmed salmon, for example. But even the wild salmon did not contain enough mercury to be considered a "high mercury" fish. Developing fetuses and young children are most at risk from mercury exposure. The FDA and EPA advise that pregant women and kids avoid high-mercury fish like swordfish altogether--and eat no more than two servings per week of low-... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=3036063 Fri, 27 Nov 2009 22:41:31 +0100 3036063 http://www.medworm.com/index.php?rid=2999880&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FD_ZOeYuL1gM%2Fhow-much-fructose-is-to-much.html Q. I'm confused by conflicting things I've read about fructose.[In this article], I read that: When large amounts of fructose are ingested, they do "provide a relatively unregulated source of carbon precursors for hepatic lipogenesis." In other words, if you eat too much fructose, the liver can make the excess into fat.  But later in the same article, another scientist is quoted as saying:There is no evidence that reasonable consumption of fructose in a typical diet has any adverse effect on the liver or that it produces more body fat than sucrose or glucose. I'm confused. Should we be concerned about fructose actually being stored as fat?  And how much fructose would a typical person have to eat for fat conversion to begin?A. Notice that whenever the n... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2999880 Tue, 17 Nov 2009 16:23:16 +0100 2999880 http://www.medworm.com/index.php?rid=2996048&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2Fw8MYDTDTYcs%2Fgrowing-kids.html Q.  I have a 10 year old daughter who is small for her age and wants to grow and gain some weight. She eats well when she likes what is on the table, however she is kind of picky. She does not care for meat and doesn't eat many vegetables. She loves fruit and would live on pizza if we let her. She takes a multi-vitamin every day. I don't know what to do that would be healthy for her and help her grow. Should I give her a nutrition drink supplement? A.  First, don't worry too much about your daughter's picky eating habits. It's very common for kids to shun vegetables in favor of pizza and still grow up strong and healthy.  Keep on doing what you can to encourage healthy eating habits without turning the family dinner table into a battle zone.The truth i... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2996048 Mon, 16 Nov 2009 14:50:16 +0100 2996048 http://www.medworm.com/index.php?rid=2977602&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FeX2A-7PtA9I%2Fwhere-do-i-find-the-potassium-content-of-foods.html Q. My husband needs to reduce potassium/sodium levels in what he eats. I find the sodium levels but potassium is rarely listed. How do I find this?A. Information about sodium is required on the nutrition facts label but information about potassium is optional--and many manufacturers don't include it.  The ingredient list won't contain many clues, either.  Products that are marketed as "heart-healthy" are more likely to list potassium content, by the way. Usually, these are foods that are relatively high in potassium and low in sodium.You can look up the potassium content of foods here on ND, of course. Simply scroll down to the Nutrient Information box on any food detail page to see the amount of potassium that food contains. (Remember to select the appropria... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2977602 Tue, 10 Nov 2009 15:12:30 +0100 2977602 http://www.medworm.com/index.php?rid=2970433&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2Fr34SHSv7a5k%2Fphytoestrogens-in-flax-can-they-contribute-to-estrogen-dominance.html Q. I consume about 1-2.5 tbsp of ground flaxseeds per day. I know from my symptoms (breast tenderness etc) that I have a bit of estrogen dominance. Could the phytoestrogens be negatively impacting my estrogen balance? A. Does flax contain phytoestrogens? Yes.  In fact, flax seeds are a more potent source of phytoestrogens than soybeans. Is the ground flax causing your symptoms? Hard to say. The whole issue of phytoestrogens (estrogen-like compounds found in plant sources including soy and flax) continues to bedevil researchers. Do they block the effects of estrogen, thereby protecting against things like breast cancer? Or, do they exert weak estrogenic effects, thereby protecting against things like heart disease and osteoporosis? Both? Sometimes one and sometimes the other?Despit... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2970433 Fri, 06 Nov 2009 17:00:12 +0100 2970433 http://www.medworm.com/index.php?rid=2963379&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FKJsePgP5FxU%2Fhealth-benefits-of-sourdough.html Q. I use homemade whole-grain sourdough daily. I am totally convinced it has exceptional health benefits. But I can't find nutritional info on it. It seems to me that it has to have probiotics, for instance. A.   Sourdough starter does contain lactobacillus bacteria, often referred to as probiotics. It's the lactobacillus that give sourdough its characteristic sour flavor. But it's hard to say for sure which strains are present in a sourdough without laboratory analysis. The sourdough in my kitchen probably has different strains than the one in yours, for example. And different strains of lactobacillus offer varying health benefits, as discussed in this recent post on probiotics. But whatever beneficial bacteria may be present in your sourdough starter, they will... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2963379 Wed, 04 Nov 2009 17:35:24 +0100 2963379 http://www.medworm.com/index.php?rid=2931312&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2F-6C_NlUCw0k%2Fcan-you-absorb-fatsoluble-vitamin-d-from-skim-milk.html Q. I recently read that Vitamins A, D, E, and K are fat soluble, meaning that they dissolve in fat instead of water. Does this mean that these vitamins need to be eaten with some type of fat source for the body to absorb them? For instance, if somebody ingested just a cup of skim milk would any of the Vitamin D not be absorbed because of the lack of fat?A. It's not so much that fat-soluble vitamins dissolve in fat, but that they are carried across the intestinal cell barrier by lipid (fat) molecules.  So, while it is true that fats are necessary for transport and absorption of fat-soluble vitamins, it doesn't take much! You generally have enough lipids on hand in the gut to handle any fat-soluble vitamins that come along, even if they are eaten with a low-fat or fat-free meal... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2931312 Mon, 26 Oct 2009 20:00:36 +0100 2931312 http://www.medworm.com/index.php?rid=2912555&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2Fq9FWYjg1gpw%2Fhigh-cholesterol-no-cause-for-worry.html Q. I am a 24-year-old female. I'm a normal weight (5'7", 133 lbs). I work out at least 5 days per week. I  avoid all processed food and generally try to fill my days with whole grains, veggies, fruits and non-fat dairy sources. I usually have a small amount of caffeine in the mornings, I don't smoke, and I drink two or three times per month. All in all, I think I lead a pretty healthy lifestyle. However, I went to my doctor last week and was surprised to find that my cholesterol is slightly high (more than 200 mg/dL). I don't have a family history of high cholesterol or heart disease.  Is this a common problem in people who lead otherwise healthy lifestyles? I'm hoping to avoid taking prescription meds for the rest of my life. A. I think it's a lit... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2912555 Wed, 21 Oct 2009 13:05:00 +0100 2912555 http://www.medworm.com/index.php?rid=2894789&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FYqhzzXWtuCE%2Fhow-much-omega3-is-too-much.html Q. Is there any upper limit as far as how many grams of omega 3 you can take? I'm aiming for an omega-6 to omega-3 ratio of 4:1.  As an example, if I ate 10g of omega 3 and 40g of omega 6, that's still in the 4:1 ratio but is 10g of omega-3 too much? What would be the upper limit?A. There is no UL (tolerable upper limit) for omega-3 or omega-6 fatty acids (PUFAs).  The USDA feels it has "insufficient evidence" to set one. Instead, you might want to consider how much total fat you're going to eat and how you want to divide that up. For example, consuming large amounts of PUFAs might either cause you to miss out on the benefits of other fats, such as monounsaturated fats, or lead you to eat too much total fat. Many experts recommend that PUFAs should make up... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2894789 Thu, 15 Oct 2009 13:31:00 +0100 2894789 http://www.medworm.com/index.php?rid=2862762&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FB3kM2lV5c3c%2Fdid-the-dairy-council-se-the-rda-for-calcium-.html Q. The RDA for calcium seems impossible to achieve unless someone eats dairy (or takes supplements), but considering that dairy has been part of the human diet for only a short period of time (and most people are lactose intolerant), how can our requirements really be that high? Is there scientific evidence that we need that much calcium or has the Dairy Council had a hand in the government's guidelines?A. You mean, was there a conspiracy to get Americans to consume more dairy products by setting the recommendations for calcium intake higher than necessary? I wouldn't go that far (although I'm sure some would!). The RDA for calcium reflects the realities of the typical Western dietThe RDA for calcium represents the amount that will meet the needs of most (97%) healthy individua... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2862762 Mon, 05 Oct 2009 15:34:19 +0100 2862762 http://www.medworm.com/index.php?rid=2846645&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2F3jWQXY5aEIo%2Fprobiotic-confusion.html Last week, I answered a question from a reader who had seen a study showing that probiotic supplements reduced cold and flu symptoms in children. He reasoned that eating yogurt every day might be a good step and wondered how much he'd have to eat to get a similar "dose" of probiotics.   To answer his question, I compared the number of active cultures in a typical probiotic supplement to the number of active cultures in a typical yogurt. But I missed an opportunity to clarify what I think is a widespread misunderstanding about probiotics. Many people think of all probiotic supplements and foods as being somewhat interchangeable. They're not. Probiotics: an umbrella term for thousands of different bacteria In terms of labeling foods and supplements, the FAO/... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2846645 Wed, 30 Sep 2009 17:58:22 +0100 2846645 http://www.medworm.com/index.php?rid=2828480&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FY_ukhhn-V10%2Feating-eggs-might-up-your-cholesterol-so-what.html Q. One of my friends still insists that dietary cholesterol contributes to body cholesterol. Since I wasn't able to convince him that this isn't true, I tried to look for actual studies and research to prove my point.  Could you direct me to a few studies that show that that dietary cholesterol does not affect our cholesterol levels? Thanks?!A. First, let me get this out of the way: Many experts strongly doubt that blood cholesterol levels have anything to do with heart disease and that worrying about cholesterol (in your food or your body) is a waste of time.But you didn't ask me to help convince your friend that he doesn't need to worry about his cholesterol levels; you asked me to supply some evidence that dietary cholesterol does not effect blood cholesterol level... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2828480 Thu, 24 Sep 2009 16:18:23 +0100 2828480 http://www.medworm.com/index.php?rid=2824451&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2F0PX_DM1qfd0%2Ftropical-oils-a-better-saturated-fat.html Shelly posted the following comment on a recent post on dietary fats: "I've been reading some information that says coconut oil does not cause plaque build-up like other saturated fats because it is a medium-chain fatty acid, which apparently means it is digested more like a carb and doesn't have a chance to become plaque. I'd like to find more sources of this information, just to build some confidence. (When I relay this information about coconut, people look at me as though I'm from Mars.)"Before I had a chance to respond, Dave posted a comment in response to Shelly's question:"Short-chain fatty acids do take a different route than most fats. Most fats we eat are packaged up by the small intestine in large lipo-protein molecules called chylomicrons, whi... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2824451 Wed, 23 Sep 2009 15:22:00 +0100 2824451 http://www.medworm.com/index.php?rid=2820619&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FqFVXCp8rJds%2Fmolasses-and-maple-syrup-more-nutritious-sweeteners.html Q. I have read on your blog (and many other places) that all concentrated sweeteners are devoid of nutrients and count as "empty calories," but according to the nutrient info here on Nutrition Data, some less refined sweeteners, such as maple syrup and molasses, are high in many minerals. Considering that Americans eat almost a 1/2 cup of sweetener a day (mostly as refined sugar and high fructose corn syrup), wouldn't we better off nutritionally if we assuaged our sweet tooth with half a cup of maple syrup or molasses instead?A. If you insist on driving 200 miles per hour, you'd make yourself a little safer by wearing your seat belt. But if you really want to improve your chances of surviving, you'd be better off slowing down--AND wearing your seat belt!By the same to... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2820619 Tue, 22 Sep 2009 15:13:06 +0100 2820619 http://www.medworm.com/index.php?rid=2804257&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FNaw5yqDn8CQ%2Fcan-yogurt-protect-you-from-the-flu.html Q. I recently read about a study showing that probiotics protected kids from getting the flu. It seemed like a pretty powerful study in favor of the health benefits of yogurt, at least in kids. Do you have any recommendations for a reasonable "dose" of yogurt would be for an adult?A. Yes, I noted that study with interest as well. The kids (about 300 of them, aged 3 to 5) were taking probiotic supplements or placebo pills twice a day. The kids getting the probiotics had about half as many fevers, coughs, and runny noses, took fewer prescriptions and missed fewer days of school. We should note that the study was funded by a company that makes probiotic products.  That said, the results were published in a peer-reviewed journal (Pediatrics) so the study design apparently passe... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2804257 Thu, 17 Sep 2009 17:47:26 +0100 2804257 http://www.medworm.com/index.php?rid=2758159&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FdjTRxFwTeKM%2Fcan-very-active-people-tolerate-a-higher-glycemic-diet.html Q. How important do you think the glycemic load is for someone who is very active? I eat a lot of fruit and vegetables and therefore have a very high glycemic load by the end of the day (about 170). The website says to try and keep it below 100, but in order for me to do that, I would have to restrict fruit intake to the point where my diet would be deficient in many vitamins and minerals, not to mention the fact that I wouldn't have enough energy to do many of the things I love to do. A. In order to help orient people who aren't familiar with the concept of glycemic load, we include a note next to the eGL display saying that "Typical target is 100/day or less."  But if you click on the "what's this?" icon, you'll get a slightly more expansive com... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2758159 Tue, 01 Sep 2009 14:38:33 +0100 2758159 http://www.medworm.com/index.php?rid=2752233&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FRQ-60BPLITc%2Fmysterious-calories-in-vinegar.html g_baseurl="https://remote.condenast.com/exchange/fbknd/Inbox/7.09-7.24/emails/Data%20Errors/Feedback.EML/,DanaInfo=SCNPNYA58.advancemags.com+";Q. I'm creating a recipe and I noticed that 1 cup of cider vinegar is listed as 50 calories, with 0 fat, 0 protein, and 2g carbs. My understanding is that carbohydrates are approximately 4 calories/gram, so how can this be?A. That didn't look right to me either so I contacted the Nutrient Data Laboratory of the USDA for an explanation.  It turns out that vinegar is a bit of a special situation.  There are a few compounds in foods, such as alcohol and organic acids, which contribute calories but can't be considered carbohydrate, fat, or protein.  Vinegar contains one of these "none of the above" nut... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2752233 Mon, 31 Aug 2009 15:23:58 +0100 2752233 http://www.medworm.com/index.php?rid=2734303&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FOFOLUkxAM1I%2Fbusting-on-the-bmi.html According to the BMI calculator, a healthy weight for a man my height (6'4") is 152 to 205 lbs.  When I was in high school, I weighed 175 lbs and I was a stick figure. If I weighed 152 lbs (a hundred pounds less than my current weight), I would be severely underweight. You need to update your information. The correct weight range should be 200 lbs to 220 for my height range.I have to admit, it does seem that someone 6'4" who weighed 152 would be awfully thin.  Then again, our notions about healthy body weight have expanded along with our waistlines!  Many people that seen "normal" today would have been seen as overweight 50 years ago and today's "stick figure" might have been simply considered "very lean" a few generat... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2734303 Tue, 25 Aug 2009 15:17:12 +0100 2734303 http://www.medworm.com/index.php?rid=2730391&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2F5OysDbe7t6o%2Fhow-much-potassium-do-you-need.html Q. How much potassium do I need? A.  The Daily Value (DV) for potassium is 3500mg per day. When you look at the nutrition detail for any food or recipe here on ND, you'll see the amount of potassium listed, along with the percentage of DV.  The Daily Value is a sort of one-size-fits all recommendation that is thought to represent the average needs of most healthy people. In 2004, the Food and Nutrition Board of the Institute of Medicine established an adequate intake (AI) recommendation for potassium based on the amounts that have been found to lower blood pressure, reduce salt sensitivity, and minimize the risk of kidney stones.  For adults, the AI is 4700mg per day. (Tip: You can personalize your nutrient targets using My Preferences.)Another reason to eat your ve... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2730391 Mon, 24 Aug 2009 16:23:53 +0100 2730391 http://www.medworm.com/index.php?rid=2709423&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2F1H_SMJoJ_l8%2Fare-grains-necessary-to-a-healthy-diet.html Q. What is the purpose of eating grains?  If you are tracking your nutrition and getting all of the necessary nutrients, is there any reason that you couldn't eliminate grains from your diet? A. What?! You want to eliminate one of the five basic food groups? Grains are the foundation of the Healthy Food Pyramid.  They must be essential to a healthy diet. I'm kidding, of course. As far as I'm concerned, grains (such as wheat, corn, oats, rye, etc.) are not essential to a healthy diet.  I think the main reason that grains have long been counted as a basic food group is that dietary policy-makers have viewed them as an innocuous way to cover one's calorie needs (plus maybe some pressure from agricultural lobbies and interests). You see, the powers-that... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2709423 Mon, 17 Aug 2009 17:28:30 +0100 2709423 http://www.medworm.com/index.php?rid=2699912&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2Fb4s9WJHMx4Q%2Fis-a-peanut-butter-sandwich-a-complete-protein-.html Q. I have read that certain grains when combined with certain legumes constitute a complete protein.  Since peanuts are a legume, would a peanut-butter sandwich made with whole-wheat bread constitute a complete protein? A.   Nutrition Data's analysis of individual foods and recipes includes an amino acid (or protein quality) score.  Using our recipe analysis tool, I find that a peanut butter sandwich made with two slices of whole wheat bread and two tablespoons of peanut butter has a protein score of 39, indicating that it does not contain the optimal combination of amino acids that is considered to be a "complete" protein.  This is not as big a deal as you might think, however.  Optimizing protein quality is most important if you h... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2699912 Thu, 13 Aug 2009 14:26:09 +0100 2699912 http://www.medworm.com/index.php?rid=2691797&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2F2oPLYw5tW1Q%2Fhow-much-sunshine-does-it-take-to-make-enough-vitamin-d.html There's been a lot of hand-wringing lately about people not getting enough vitamin D.  Deficiency is quite common--especially among kids, the elderly, and those with dark skin. And a growing list of diseases and conditions are being linked with vitamin D deficiency. Regular sun exposure, without sunscreen, causes your skin to produce vitamin D naturally.  How much sun does it take to satisfy your vitamin D requirements?  If you've read anything about this, you've probably seen some vague guidelines, recommending "a few minutes every day." But these recommendations are far too general to be useful. The amount of sun you need to meet your vitamin D requirements varies hugely depending on your location, your skin type, the time of yea... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2691797 Mon, 10 Aug 2009 18:07:24 +0100 2691797 http://www.medworm.com/index.php?rid=2688947&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2F2oPLYw5tW1Q%2Fhow-much-sunshine-does-it-take-to-make-enough-vitamin-d.html There's been a lot of hand-wringing lately about people not getting enough vitamin D.  Deficiency is quite common--especially among kids, the elderly, and those with dark skin. And a growing list of diseases and conditions are being linked with vitamin D deficiency. Regular sun exposure, without sunscreen, causes your skin to produce vitamin D naturally.  How much sun does it take to satisfy your vitamin D requirements?  If you've read anything about this, you've probably seen some vague guidelines, recommending "a few minutes every day." But these recommendations are far too general to be useful. The amount of sun you need to meet your vitamin D requirements varies hugely depending on your location, your skin type, the time of yea... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2688947 Mon, 10 Aug 2009 18:07:24 +0100 2688947 http://www.medworm.com/index.php?rid=2671129&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FOwYC5t6RrK4%2Foxalates-calcium-and-iron-less-to-worry-about-than-you-might-think.html Q. I'm interested in the interrelationships among oxalic acid content, calcium absorption, and iron absorption.  Which greens are higher in oxalic acid and how does it affect calcium and iron availability.   Does cooking affect the oxalic content? A.  Among the leafy greens, spinach and beet greens are highest in oxalic acid. Oxalic acid complexes with certain minerals, especially calcium and iron. However, in terms of human nutrition, this is not as big a deal as you might have heard. While oxalates in foods interfere with the absorption of calcium from those foods they they don't block  the absorption of calcium from other foods.  In other words, the oxalates in spinach may bind to the calcium in spinach but they do not keep ... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2671129 Wed, 05 Aug 2009 04:41:00 +0100 2671129 http://www.medworm.com/index.php?rid=2660973&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FjCOMBv-0ce0%2Fmy-view-on-low-carb-diets-its-complicated.html Q.    From reading your blog it seems that a lot of your readers back low carb diets.  Being a student studying nutrition, everything I have read has said that a low carb diet is terrible for your health.  Can you address your views on this in your blog? A.   It's something that comes up a lot on the blog and always seems to elicit very strong opinions.  Several regular commenters are quite ardent about the evils of carbohydrates.  My views are somewhat more moderate.  I do think that refined carbohydrates are a big part of the problem with the Western diet.  I think that overconsumption of refined carbohydrates (especially in the context of a sedentary lifestyle) contributes to obesity, diabetes and re... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2660973 Fri, 31 Jul 2009 16:42:25 +0100 2660973 http://www.medworm.com/index.php?rid=2657944&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FJwfo2WP18mg%2Fbarley.html Q. What is the nutritional difference between pearled barley and hulled barley? A. I found this helpful information in the Food Dictionary at Epicurious.com: "Hulled (also called whole-grain ) barley has only the outer husk removed and is the most nutritious form of the grain. Scotch barley is husked and coarsely ground. Barley grits are hulled barley grains that have been cracked into medium-coarse pieces. Hulled and Scotch barley and barley grits are generally found in health-food stores. Pearl barley has also had the bran removed and has been steamed and polished. It comes in three sizes — coarse, medium and fine — and is good in soups and stews." So, pearled is more processed than hulled barley. You can see the nutritional difference in the entries for pearle... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2657944 Thu, 30 Jul 2009 17:57:33 +0100 2657944 http://www.medworm.com/index.php?rid=2606258&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2F6JUL4SyRt2I%2Fnot-all-trans-fats-are-manmade.html Q. Your website states that certain meats contain trans fat. I was under the impression that trans fat is man-made and occurs only in things like hydrogenated & partially hydrogenated oils, not natural foods. Was I wrong about that? A. In fact, all trans fats are not man-made! As you've discovered, some unprocessed foods such as beef and dairy can also contain small amounts of trans fats. These occur naturally when one or more of the hydrogen bonds of an unsaturated fatty acid molecule get twisted. But these naturally occuring are not the trans fats that everyone is so worried about. For one thing, research suggests that naturally occuring trans fats do not have the same damaging health effects as the man-made trans fats found in artificially hydrogenated vegetable oils. (Se... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2606258 Wed, 15 Jul 2009 14:28:00 +0100 2606258 http://www.medworm.com/index.php?rid=2576908&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FG9Hsv2s2E8M%2Fcounting-carbs.html Q. I'm restricting my carb intake to lower my blood sugar levels and lose weight. What number should I use to track my daily carb intake? The number of carbs listed on the nutritional label? The number of net carbs (not exactly sure what that is)? The GI number? The GL number? A.  Let me see if I can clear up the confusion about what all these numbers mean. Each number tells you something slightly different about the quality and quantity of carbohydrates in a food. You could choose any of them as your "marker." Each has pros and cons, which I'll outline below. Total Carbohydrates, which is the number you'll find on the nutrition facts label, represents everything that's not protein, fat, or alcohol.  It includes starches, sugars, and fiber.&#016... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2576908 Mon, 06 Jul 2009 16:27:02 +0100 2576908 http://www.medworm.com/index.php?rid=2528226&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FrojfvfaDNrs%2Fare-bmi-guidelines-for-the-birds.html Q. I recently read that the standard BMI calculation and guidelines aren't accurate for African-Americans and other ethniticies. Can you explain why and do you have recommendations for ethnic specific guidelines? A. Your BMI, or body mass index, is nothing more than a way of expressing your weight in relation to your height.  When we say that a BMI of between 19 and 25 is considered ideal, we're really just saying that for every height, there is a suggested healthy weight range. I'm 5'9" for example.  The suggested healthy weight range for me is 128 to 169.  (Click here to look up your BMI) I think you're probably referring to a recent article in the British Journal of Nutrition  (reported in the Washington Post), which points out that... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2528226 Sat, 27 Jun 2009 00:38:56 +0100 2528226 http://www.medworm.com/index.php?rid=2513475&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FkKNUE9gwlBQ%2Fregular-versus-instant-oatmeal.html Q. I have been eating instant oatmeal almost daily for a couple of years now. A friend recently told me I have been wasting my time if I thought I was eating it for nutritional reasons. Is instant oatmeal less effective than the regular stuff? A. Actually, the nutritional differences between regular and instant or quick-cooking oatmeal are so insignificant that the Nutrient Data Laboratory for the USDA has just one analysis which applies to all three kinds of oatmeal.  All three contain the same amount of fiber and the same amount of cholesterol-lowering compounds. The biggest difference is in taste and texture.  Regular oatmeal contains larger pieces of rolled oat grains and is a little chewier than the instant and quick-cooking varieties. (Ironically, it really doesn't t... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2513475 Tue, 23 Jun 2009 15:53:30 +0100 2513475 http://www.medworm.com/index.php?rid=2513476&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FdGSYegLI_qk%2Fbeing-a-carbcounting-vegan-is-a-tough-job.html Q. I'm attempting to maintain a 40-40-20 macronutrient balance with the assistance of your website's tools.  As a vegan athlete, I eat more vegetables and grains than an omnivore, and it is nearly impossible to achieve the 40-40-20 balance without cutting down on either vegetables or carbs, which I believe would not be healthy for me. Is there a way for the caloric ratio pyramid tool to take into account the difference between vegetable carbs and cereal/grain carbs? A. Not really--but I'm not sure how that would help.  The Caloric Ratio Pyramid shows you how your calories are divided between carbohydrates, protein, and fat but doesn't distinguish between different sources of these macronutrients.  So, your carbohydrate percentage will include t... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2513476 Mon, 22 Jun 2009 15:50:01 +0100 2513476 http://www.medworm.com/index.php?rid=2513478&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2F_ML9ve2Pi-0%2Fhealthy-weight-loss-when-the-usual-formulas-dont-apply.html Q. I want to lose 10-15 pounds, which would put me in the middle of the healthy weight range for my height. I've read that losing 1-2 pounds a week is healthy.  However, when I used the daily needs calculator on your site, it said if I cut back to the recommended minimum of 1200 calories per day I could only lose .4 pounds a week.  So which is right?  Could exercise help explain the discrepancy?  Thanks! Q. It sounds as if the daily needs calculator estimates that it takes about 1400 calories to maintain your current weight. In order to lose one pound a week, you'd have to cut back to about 900 calories per day--and that's lower than we usually recommend that you go for more than a day or two because it increases the chances that you&#3... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2513478 Thu, 18 Jun 2009 14:20:14 +0100 2513478 http://www.medworm.com/index.php?rid=2513479&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FX0fq4HdRn4Q%2Funderstanding-the-difference-between-dietary-cholesterol-and-blood-cholesterol.html Q. Here in Baja, squid is abundant and we like to eat alot of it. Your site says it is high in cholesterol. Is that bad cholesterol or the good stuff? Can you break it down for me?   A. Dietary cholesterol (the cholesterol found in foods such as eggs and seafood) is neither "good" nor "bad."   Those terms are often used to describe different types of cholesterol-containing compounds in your blood.  In your body, cholesterol is bonded to various types of proteins to form packages called lipoproteins. LDL and HDL are two types of cholesterol-containing lipoproteins.   LDL is often characterized as "bad" because elevated levels are one risk factor for heart disease. HDL cholesterol is often described as "good" becaus... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2513479 Wed, 17 Jun 2009 16:23:01 +0100 2513479 http://www.medworm.com/index.php?rid=2513480&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FZXD7LP7Zv_c%2Feggs-and-inflammation.html Q. Eggs are supposedly an inflammatory food, especially the yolk. Do you still belive that eggs are a good food choice? A. Like most foods, eggs are a mixed bag.  On the plus side, they are an inexpensive source of complete, high-quality protein. Because many people enjoy eggs for breakfast, eggs can be an alternative (or adjunct) to the usual high-carb breakfast foods and research shows that eating more protein at breakfast helps with appetite control and weight loss. Eggs also provide vitamin B12 (one of the more common nutrient deficiencies) and selenium, an important antioxidant. They contain no carbohydrate and have a very low glycemic impact. Among the potential negatives is that egg yolks contain saturated fat and cholesterol. However, the amount of saturated fat is rela... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2513480 Tue, 16 Jun 2009 16:46:07 +0100 2513480 http://www.medworm.com/index.php?rid=2469821&cid=t_175621_131_f&fid=34989&url=http%3A%2F%2Ffeeds.b5media.com%2F%7Er%2Fb5media%2FGeneticsHealth%2F%7E3%2FfVuaRDNGDsc%2F I have two children under the age of five, and both are very active lil’ bees! And that’s a good thing, because an active early life helps promote health in the long term. But honestly, sometimes, I wish they would preserve their calories more! You see, my children are born with allergies to dairy, eggs, nuts and seafood. Yeah, all the “good stuff” of calorie-bearing food. No mac-n-cheese, no ice cream or cake or pastry, no peanut butter. I breastfed both of them, which was a savior in the first year (but a pain for me to abstain from food that might be passed to my milk). But it became increasingly difficult as they transitioned to baby and toddler food to find calorie-filled healthy alternatives. And because my children seemed to have inherited my metabolism, they struggle to sta... Genetics and Health blogs http://www.medworm.com/rss/comments.php?id=2469821 Wed, 10 Jun 2009 14:02:15 +0100 2469821 http://www.medworm.com/index.php?rid=2458553&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2Flxwr5f4Xlew%2Fmore-on-omega-ratios.html Q.    I've read that in lowering your ratio of Omega-6 to Omega-3 fatty acids to something approaching 3-1 or 2-1 contributes to health. However, some excellent sources of Omega-3 like walnuts have a ratio higher than that. What's more important--adding more Omega-3 to one's diet or lowering that ratio? A. This is a great question!  It's essental to have some source of omega-3 fats in your diet, because your body cannot manufacture them from other fats. The National Academy of Sciences estimates that adults need a minimum of 1 to 1.5 grams of omega-3 fat (alpha linolenic acid) every day.  Cold-water fish, flaxseed, walnuts are all rich in omega-3 fats. The reason so many health experts recommend higher intakes of omega-3 is to balance the... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2458553 Sat, 06 Jun 2009 18:03:43 +0100 2458553 http://www.medworm.com/index.php?rid=2453278&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2Fb_uvy9lhcVQ%2Fdoes-cooking-with-oil-create-trans-fats.html Q. How exactly is trans fat created? If I bake with some (say, 1/4 cup) oil in a batter, does that make trans fats? A. We’ve all read a lot about the dangers of trans fats.  Most of the trans fat in our diet comes from artificially hydrogenated oils that are still widely used in food manufacturing.  But did you know trans fatty acids also occur naturally? The natural trans fatty acids found in milk and other foods are not considered to be a health threat. In fact, one naturally-occurring trans fatty acid called conjugated linolenic acid, or CLA, is thought to have many beneficial effects in the body. The trans fats you need to watch out for are the ones created by artificial hydrogenation. These “Franken-fats” are polyunsaturated fatty acids (PUFAs) that have been twiste... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2453278 Wed, 03 Jun 2009 15:12:00 +0100 2453278 http://www.medworm.com/index.php?rid=2442959&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2Fpl7fe5PnPXM%2Frestricting-carbs.html Q. I've read that you need to restrict carbs and calories in any diet attempt. However, I've also read that one should consume lots of fruits and veggies, both of which are primarily carbs. What do I do? A. First, let me point out that although restricting carbohydrates is a popular (and effective) approach to weight loss, it is not the only way to lose weight.  The only thing needed for a successful weight loss program is to consume fewer calories than you use.  You can cut calories by restricting carbs or fats--or simply by eating a little less of everything. But, back to the root of your question:  are the carbs in fruits and vegetables unhealthy? No!  You're absolutely correct that fruits and vegetables are close to 100% carbohydrates. Ho... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2442959 Thu, 28 May 2009 14:35:07 +0100 2442959 http://www.medworm.com/index.php?rid=2424541&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FXugw--uaYWo%2Fask-monica-whats-a-healthy-kind-of-cheese.html Q.  I enjoy making quiche; however, I would like to make it with a healthy type of cheese.  I have been using mild cheddar cheese by Kraft.  Is there a healthy cheese to use?  A. It depends on what you mean by "healthy"! Cheese contains a fair amount of fat and calories and much of the fat is saturated.  But fat, calories, and saturated fat are only unhealthy if eaten in excessive amounts. If you are trying to cut fat or calories, some kinds of cheese, such as part-skim mozzarella, feta, and goat cheese, are naturally lower in fat and calories,  (Use our Nutrient Search Tool to find more.) There are also some reduced-fat versions of higher fat cheese (like cheddar) available. Personally, I don't think they taste good enough to eat on thei... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2424541 Tue, 19 May 2009 16:07:13 +0100 2424541 http://www.medworm.com/index.php?rid=2406295&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2F06OkOonaGiA%2Ffructose-friend.html Q. I've been reading conflicting information about fructose.  Is it low-glycemic index or not, a good idea for diabetics or not?  I'm concerned because there's diabetes in my family.  There's fructose added to breakfast cereals and my favorite low-fat frozen yogurt.  If I'm eliminating foods with high-fructose corn syrup from my diet, is some fructose from these sources OK?  What about the powdered fructose sold from the grocery store? A. Fructose does have a lower glycemic index than regular table sugar, meaning that it causes less of a rise in blood sugar. That's because fructose is not absorbed into the blood stream like glucose but is processed in the liver instead. Note that fructose is not calorie-free, however. It contains ... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2406295 Mon, 11 May 2009 17:01:40 +0100 2406295 http://www.medworm.com/index.php?rid=2376907&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2Fhf8LNxjNk3M%2Fsugar-free-food.html Q. When my daugher was diagnosed with Type 2 diabetes a year ago, I bought every sugar-free thing that I could for her. Now her liver enzyme levels are elevated.  I'm wondering whether the sugar-alcohols in diabetic foods may have something to do with it.  A. Because your daughter has at least one diet-related medical concern, I hope you are working with a dietician or nutritionist. No-one can (or should) diagnose your daughter's medical issues over the internet.  Diabetics often have elevated liver enzymes.  And to my knowledge, sugar alcohols are not generally linked to liver problems. But your letter brings up an interesting issue. You don't say how much sugar alcohol your daughter is consuming but you write, "I bought every sugar-free thing that I could.&qu... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2376907 Mon, 27 Apr 2009 17:10:52 +0100 2376907 http://www.medworm.com/index.php?rid=2342060&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2F6M297PwB6aY%2Fagave-hype.html Q. I have seen lots of hype about "agave nectar" being low in calories and having a low-glycemic-index. But in comparing the data, I found that it contains almost exactly as many calories as something like honey which is definitely not low-calorie. Are there any other factors that would affect the body's glycemic response besides caloric density? A. I'm really glad you asked this question!  Many people, who have seen agave touted as a healthier sweetener, mistakenly believe that it's lower in calories. But you're absolutely right: Agave syrup or nectar contains virtually the same amount of calories as other liquid sweeteners like honey and maple syrup. However, caloric density is not the only thing that determines glycemic impact, or how a food is likely to affect your b... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2342060 Fri, 17 Apr 2009 13:14:00 +0100 2342060 http://www.medworm.com/index.php?rid=2342064&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2F3iEkih21kig%2Fhow-can-a-zero.html Q. I believe there is a mistake in your data for Splenda. It shows as having 3 calories per gram, which is incorrect. Splenda is a zero-calorie sweetener, it should have zero calories per gram. A. Actually, our listing for Splenda is correct.  Splenda "zero-calorie" sweetener does contain 3 calories per 1 gram packet.  The reason Splenda can be marketed as a "no calorie" sweetener is that FDA labeling rules allow manufacturers to "round down" to zero any food that contains less than 5 calories and/or 1 gram of carbohydrates per serving. Here's how Splenda explains it on their corporate website:"Like many no and low calorie sweeteners, each serving of SPLENDA® No Calorie Sweetener contains a very small amount of common food ingredients, e.g.,... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2342064 Tue, 07 Apr 2009 15:45:38 +0100 2342064 http://www.medworm.com/index.php?rid=2302700&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FYuFuTBKelYk%2Ffoods-to-protec.html Q. I have recently developed macular degeneration.  What are the best foods I can eat to inhibit this condition? A.  Macular degeneration, which is the leading cause of blindness in the U.S., has several probable causes, including genetics, smoking, and exposure to UV radiation from the sun. But diet also appears to play a major role in your risk.  In particular, people whose diets contain more lutein and other carotenoids have a reduced risk of developing macular degeneration. Getting more of these nutrients may help slow the progression of the disease, as well.  Good sources of lutein include leafy green vegetables like kale, spinach, and chard.  Although there are many nutritional supplements marketed to people concerned about the health of their vision, it's... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2302700 Fri, 03 Apr 2009 01:13:22 +0100 2302700 http://www.medworm.com/index.php?rid=2302703&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FNgWJufwK6T4%2Fhow-do-i-conver.html Q.  Most of my recipes give the ingredients in cups, teaspoons, and tablespoons, not grams or ounces. But when analyzing recipes on ND, I can't always find the measurements I need. For example, I wanted to add 1/3 cup of dried egg whites to a recipe but my only options were grams or ounces. How do I convert these measurements ? A. We have a conversion tool, which you'll find on the right hand side of the page. For example, the conversion tool will convert grams to ounces or tell you how many tablespoons are in a cup. As handy as this is, it wouldn't have helped you here, though. The conversion tool will only convert weight measurements to other weight measurements (such as grams to ounces) or volume measurements to other volume measurements (such as cups to gallons).  &... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2302703 Mon, 30 Mar 2009 16:53:45 +0100 2302703 http://www.medworm.com/index.php?rid=2302704&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FbhK_d41u7zc%2Fsodium-and-pota.html Q. Please comment on the relationship between potassium and sodium.  How can I be sure that I'm not getting too much potassium as I continue to decrease the amount of sodium in my daily diet?  A.  Decreasing the amount of sodium in your diet won't necessarily affect the amount of potassium you're getting but it will probably increase the ratio of potassium to sodium in your diet--and many believe that this is a good thing! Sodium and potassium have complementary functions in the body, helping to regulate things like fluid balance and blood pressure.  We need to maintain a precise balance of potassium and sodium in our cells but our intake of potassium and sodium may vary greatly from day to day. Therefore, the body has systems that tightly regulate this balance, excr... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2302704 Thu, 26 Mar 2009 14:50:04 +0100 2302704 http://www.medworm.com/index.php?rid=2302705&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FGdNlzIVMLKA%2Fseasonal-vegeta.html Q. Taught by my grandmother, I practice the time-honored tradition of eating a lot of the spring greens that are starting to come out: dandelions, burdock, stinging nettles, pigweed, lamb’s quarters, plantain, shepherd’s purse, garlic mustard, chickweed, cleavers, and so on. What does modern nutrition have to say about this? Are these greens truly "blood cleansing" or "liver cleansing?" A. In traditional Chinese acupuncture, each season is associated with a different organ and spring is the season of the liver. Many other traditional and alternative healing systems teach that certain plants "cleanse" or "strengthen" the blood or other organs.  You won't find too much about that in Western nutrition science, though. The greens you mention ... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2302705 Tue, 24 Mar 2009 16:36:56 +0100 2302705 http://www.medworm.com/index.php?rid=2282019&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FpqpndcRLLwo%2Fweight-fluctuat.html Q. I have heard that it is completely normal for a person's weight to vary throughout the day, but by how much does it change? Is it a sign of weight gain if I weigh over three pounds more at the end of a day than at the beginning? A. A weight fluctuation of three to five pounds over the course of a day is completely normal and doesn't suggest that you've gained weight.  Weight can be temporarily affected by things like the amount of fluids you've consumed, the timing of your last work-out, or (how to put this?) the status of your digestive processes. It's best to weigh yourself at the same time of day.  If you're in the habit of charting your weight, you might want to start plotting the moving average, as well.  A moving average is a statistical trick that smooths out tho... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2282019 Wed, 18 Mar 2009 19:01:21 +0100 2282019 http://www.medworm.com/index.php?rid=2282021&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FilsYN-nA-Bs%2Fis-it-okay-to-e.html Q. My husband and I have developed a taste for raw sweet potatoes.  We peel and slice them like carrots.  Is a raw sweet potato as nutritious as a cooked one?  Can the body digest and accept the vitamins and minerals as in a cooked sweet potato? Thanks for your help. A.Raw sweet potatoes contain a chemical called trypsin inhibitor, which inhibits the activity of an enzyme that your body needs to digest protein.  The trypsin inhibitor in sweet potatoes is almost entirely inactivated when you cook them. For that reason, eating large quantities of raw sweet potatoes on a regular basis might not be such a great idea. But small amounts of raw sweet potato (such as shredding a bit on top of a salad or eating a few raw sweet potato chips as a snack) probably will not cause ... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2282021 Tue, 17 Mar 2009 20:27:38 +0100 2282021 http://www.medworm.com/index.php?rid=2269415&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FFIrJRg5jPBQ%2Fwhat-kind-of-mi.html Q. I'm concerned with blood sugar control and am wondering what kind of milk (low-fat, whole, soy, almond, lactose-free, etc.) would be best to put on my breakfast cereal? A.  If you're concerned with blood sugar control, you should get acquainted with the estimated glycemic load (eGL) tool here on Nutrition Data.  The eGL predicts how various foods affect your blood sugar. (You can read more about how the eGL is calculated on our eGL Help Page.)  As a general rule, a food with a lower eGL may be a better choice for blood sugar control. Foods with an eGL of less than 10 are generally considered "low glycemic" and the eGL for 1 cup of whole milk is 9.  (Keep in mind that the eGL changes when you change the serving size. The eGL of TWO cups of milk would be 1... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2269415 Mon, 16 Mar 2009 16:11:32 +0100 2269415 http://www.medworm.com/index.php?rid=2262149&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FLqqKu4xHTuQ%2Fask-monica-are.html Q.  I use your tracking tools to help make sure that I'm getting at least the RDA for all nutrients.  (I don't like to take vitamin supplements.) I notice that I get way more than the RDA for some nutrients but for others, I just make it. But I'm wondering if just getting the RDA is  enough. A. According to the National Academy of Sciences, which is the group that sets these values, the Recommended Dietary Allowances (RDA) reflect "the average daily amount of a nutrient considered adequate to meet the needs of most healthy people."  In other words, they're not making any guarantees! I can think of many situations where the RDA may not be enough. If you were suffering from iron deficiency anemia, for example, the RDA for iron might not be sufficient to meet y... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2262149 Tue, 10 Mar 2009 14:45:04 +0100 2262149 http://www.medworm.com/index.php?rid=2249867&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FaimM5xTnWHA%2Fis-there-a-dail.html Q. The Nutrition Facts label shows percentage of the daily requirements for various nutrients. For example, 100 grams of chicken has 79 mg cholesterol, which equals 26 % of DV.  My body makes all the cholesterol I need. I don't need any additional cholesterol from food. Where does this daily value requirement come from? A. The Daily Values (DV) shown on the Nutrition Facts label are intended as guidelines for consumers, to help them make healthier food choices. They are based on an "average" 2000-calorie diet.  While the DV for many nutrients, such as calcium, iron, and vitamin C, represent average daily requirements, some of the DV, such as those for sodium, cholesterol, and saturated fat, represent recommended maximums. There is no minimum recommended amount of... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2249867 Wed, 04 Mar 2009 13:48:00 +0100 2249867 http://www.medworm.com/index.php?rid=2249868&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FcLTrpkLn2Gk%2Fask-monica-what.html Q. When a food package lists "durum wheat semolina" as an ingredient, is that whole wheat or white flour? A. Neither. Durum wheat is a special, high-protein type of wheat that is used primarily to produce semolina for pasta. Semolina is made by removing the bran and germ and coarsely milling the starchy endosperm of the grain, so it would not be considered a whole grain. (Source: The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S.) The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2249868 Tue, 03 Mar 2009 16:46:00 +0100 2249868 http://www.medworm.com/index.php?rid=2201853&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FGJE3tQW5F6I%2Fcalorie-needs-d.html Q. I am pregnant AND lactating.  I know my caloric intake and dietary needs are different than women who are only lactating or only pregnant.  Do you have any information on this? A. That IS a somewhat unusual situation! Our Daily Needs Calculator can help you calculate your calorie needs if you are pregnant or lactating but doesn't include an option for both.  Here's how to handle this special case. First, use the calculator to determine your calorie needs as if you were neither pregnant nor lactating. Be sure to include any exercise you regularly do.  Next, add the calories needed to support your pregnancy.  According to the Dietary Reference Intakes established by the National Academies of Sciences, your calorie needs are not affected during your first tri... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2201853 Thu, 19 Feb 2009 15:53:59 +0100 2201853 http://www.medworm.com/index.php?rid=2195832&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2F6d3DjVFoBoQ%2Fcoffee-and-chol.html Q. There have been a couple articles in the lay press suggesting there is a correlation between increased bad cholesterol and the use of a French Press coffee maker.  Is this just silliness or is there some truth in this correlation that would encourage one to use a drip coffee maker more freqently?  A. There is, in fact, research showing that drinking unfiltered coffee acts can raise cholesterol levels, but only in men.  In fact, the same studies found that drinking unfiltered coffee increased HDL (or "good") cholesterol levels in women!  It's not the caffeine, by the way, but another compound found in coffee that appears to affect cholesterol. This compound is effectively removed by passing the coffee through a filter, as in drip coffee.  If you hav... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2195832 Tue, 17 Feb 2009 15:07:00 +0100 2195832 http://www.medworm.com/index.php?rid=2184273&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FfaeFQv-ajcw%2Fuse-the-cook-wi.html Q. I am interested in finding some great, tasty recipes for black-eyed peas.  Can you lead me to a link for some? Thanks! A. On the right-hand side of every food detail page, you'll find a box that says "Cook with this!" Enter in your search term (the field will be pre-filled with whatever food you're currently looking at) and click to search our sister site Epicurious.com for some great recipes. Here's a list of some good ideas for using black-eyed peas. (Source: The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S.) The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2184273 Fri, 13 Feb 2009 17:13:00 +0100 2184273 http://www.medworm.com/index.php?rid=2184274&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FNTVufrfbV_I%2Fhow-does-being.html Q. I have a cold and am stuffy and sniffly, etc., but don't have a fever. How does this affect my metabolism, exercise, calorie, and nutrition needs? A. Having a cold won't have a significant effect on your metabolic rate, so your calorie needs remain the same as long as your level of activity stays the same. If you are less active because you are under the weather, your calorie needs will decrease accordingly.  If you don't have a fever and you feel up to it, though, its fine to engage in your regular exercise routine. Exercise can help stimulate the immune system and may also help clear up congestion.  If you're sharing equipment with others, though, be a peach and wipe down the equipment with disinfectant after you use it to prevent spreading your cold to others. In terms o... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2184274 Thu, 12 Feb 2009 14:50:00 +0100 2184274 http://www.medworm.com/index.php?rid=2184275&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FDPp78VHhHMY%2Fvitamin-c-in-ch.html Q. In your nutritional data for chicken, you show that it contains vitamin C. I was under the impression that animals do not synthesize ascorbic acid. Please clarify. A. As alert NutritionData readers have pointed out (see comments below), many animals, including chickens, do synthesize vitamin C.  Humans, however, do not.  As you can see in the analysis, chicken is not a good source of vitamin C, containing only small amounts. (Source: The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S.) The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2184275 Wed, 11 Feb 2009 16:51:00 +0100 2184275 http://www.medworm.com/index.php?rid=2178280&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FDPp78VHhHMY%2Fvitamin-c-in-ch.html Q. In your nutritional data for chicken, you show that it contains vitamin C. I was under the impression that animals do not synthesize ascorbic acid. Please clarify. A. You're right; animals do not synthesize vitamin C (ascorbic acid). Only plants can manufacture vitamin C and we need to eat plants to meet our needs for this important nutrient.  But just because animals don't manufacture vitamin C doesn't mean their flesh doesn't contain vitamin C.  Chickens get vitamin C from their diet and incorporate it into their tissues (just like humans).  As you can see in the analysis, however, chicken is not a good source of vitamin C, containing only small amounts. (Source: The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S.) The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2178280 Wed, 11 Feb 2009 16:51:00 +0100 2178280 http://www.medworm.com/index.php?rid=2174068&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FEUuKecEESso%2Fis-kosher-or-se.html Q. Which salts are lower in sodium? Table salt, kosher salt, sea salt, or rock salt? A.  All forms of salt contain about the same amount of sodium by weight, about 380 mg of sodium per gram.  (Exceptions are the low-sodium salt substitutes, which substitute other mineral salts, such as potassium chloride, for sodium chloride.) However, kosher and sea salts are usually lower in sodium by volume because the shape of the crystals make them less compact than the fine crystals in table salt. The coarser the grind, the more space it takes up and the less sodium by volume. For example: 1 teaspoon of table salt weighs 6 grams and contains about 2325mg of sodium. A teaspoon of sea salt weighs 5 grams and contains 1872mg of sodium. And a teaspoon of kosher salt weight just 3 grams and c... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2174068 Mon, 09 Feb 2009 14:22:00 +0100 2174068 http://www.medworm.com/index.php?rid=2174069&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FU_QpwQXfjmE%2Fdiet-and-acne.html Q. Do you know of any research that relates diet and acne?  There's a large variety of opinions on this topic, but I've seen very little convincing evidence.  A. You're right: Some of the most widely held opinions have very little evidence to back them up! When I was younger, the conventional wisdom was that greasy foods and chocolate would make acne worse. Today, most dermatologists will tell you that this is simply a myth.  In fact, there appears to be very little solid evidence EITHER WAY.  A review of the scientific literature in 2005 found that, while there was little evidence to support the public's beliefs that certain foods cause acne, there was equally little evidence to support dermatologists' beliefs that there was no connection. The authors concluded: &q... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2174069 Fri, 06 Feb 2009 16:18:00 +0100 2174069 http://www.medworm.com/index.php?rid=2174070&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FF87_dVYpccE%2Fask-monica-whic.html Q. Which vitamins and minerals are stored in our bodies and which are  excreted when eaten in excess?  A.   Fat-soluble vitamins like A, D, K, and E are stored in the liver and fatty tissues when you consume more than you need at the moment.  These vitamin storage pools will cover you when your diet is lacking in these nutrients.  In some cases, you can go for several weeks or even months before the stores are depleted. As a general rule, water-soluble vitamins like C and all the B-vitamins are not stored to any great extent. If you consume more than your body needs,  it will be excreted in your urine. One exception to this is B12, a water-soluble vitamin which is stored in the liver.  Except for B12, its important to get water-soluble vitamins pretty ... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2174070 Thu, 05 Feb 2009 16:38:00 +0100 2174070 http://www.medworm.com/index.php?rid=2174071&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FlZUUOy6B6wE%2Fnutrient-search.html Q. I love the nutrient search tool but I wish there were more choices for foods low in certain nutrients. For example, I'd like to sort for foods that are low in fructose, but this isn't an option.   A.  There are some nutrients in the database (such as fructose) that the USDA has only measured in a limited number of foods. In these cases, they generally focus on the foods known to be high in that nutrient.  When a nutrient has only been measured in a limited number of foods, searching for foods low in that nutrient would produce misleading results. Only the foods that have been measured for that nutrient will show up in the results and they will probably be higher in that nutrient than many other foods that haven't been measured. For that reason, we don't include those ... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2174071 Wed, 04 Feb 2009 16:30:00 +0100 2174071 http://www.medworm.com/index.php?rid=2174072&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FNL5a1AHIpyA%2Fask-monica-what.html Q.  I hate all seafood with a passion, but I know that there are many benefits to consuming it. What are some good alternatives that provide much of the same nutrients? A. Seafood provides a wide range of nutrients, but all are available from other sources (with one qualification). First off, seafood is a great source of protein, but there are countless other sources of protein--from both vegetarian and animal sources.  Shellfish can be a good source of selenium, an important antioxidant mineral but selenium is also found in other foods, such as brazil nuts. Seafood can also provide iodine, which is very important for proper thyroid function. However, most people get plenty of iodine from iodized salt. (Even if you don't buy iodized salt yourself, most processed and prepare... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2174072 Tue, 03 Feb 2009 16:13:00 +0100 2174072 http://www.medworm.com/index.php?rid=2174073&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FX5D6p9L8JQ0%2Feating-chocolat.html February might originally have been chosen as Chocolate Lovers' Month because of Valentine's Day, a holiday traditionally linked with chocolate. But the fact that February is also Heart Health Month couldn't be more appropriate. Consumption of dark chocolate has been consistently linked with a host of heart-health benefits, including lowering blood pressure and inflammation, and improving cholesterol profiles and insulin resistance.  As the research has stacked up, sales of dark chocolate have increased 50%! Most people assume that the higher the cacao percentage of the chocolate, the better it is for you. Not necessarily!  Here's an updated guide to selecting the most beneficial chocolates: Region  As with gourmet coffee, you can now buy gourmet dark chocolate with a ... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2174073 Mon, 02 Feb 2009 13:45:00 +0100 2174073 http://www.medworm.com/index.php?rid=2174076&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FNlFeu0q6BKA%2Fcooking-in-cast.html Q. I enjoy using cast-iron cookware and I have heard that it can increase the iron content of some foods during cooking.  Is this a safe source of iron and are there any foods that I shouldn’t be cooking in cast-iron? A. It's true! Acidic foods like tomatoes can react with the metal in a cast-iron skillet and actually absorb some of the iron molecules. This is a safe and effective way to increase your iron intake. So, how much of a difference does this make in the iron content of foods? Potentially, a lot. Researchers cooked several foods in new cast iron skillets and found, for example, that the amount of iron in spaghetti sauce increased from less than a milligram to almost 6 mg per serving.  Applesauce absorbed even more, going from 0.35 mg to 7.3 mg per 100g serving.&nb... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2174076 Mon, 26 Jan 2009 19:44:00 +0100 2174076 http://www.medworm.com/index.php?rid=2116743&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2F8hzxGv5BP-M%2Fnutrient-search.html Q. I used the Nutrient Search Tool to look up vegetables high in calcium and found freeze-dried chives and freeze-dried leeks near the top of the list. However, when I went to the listings, they showed that the foods contained zero calcium. Is this an error? A.  Depending on what you select in the Nutrient Search Tool, the results are based on either 100g serving sizes or 200-calorie serving sizes.  A 100 grams of dried chives is a whole heck of a lot of chives and contains a whole heck of a lot of calcium--813 mg to be exact.  Dried chives are about 8% calcium by weight. When you go to the individual listing, however, you'll see the default serving displayed: 1 tablespoon, which weighs just 1/4 of a gram.    In this serving size, the amount of calcium is small ... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2116743 Fri, 16 Jan 2009 15:01:33 +0100 2116743 http://www.medworm.com/index.php?rid=2116746&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeedproxy.google.com%2F%7Er%2FNutritionData%2F%7E3%2FJAiD7885d54%2Fask-monica-is-d.html Q. I have recently been diagnosed with borderline osteoporosis. My OB/GYN stressed the importance of my finding other protein sources besides dairy. I previously only used skim milk, cottage cheese, yogurt, and cheese for protein sources. The information I read seems split between "dairy is good"/"dairy is bad." Apparently the acid/alkaline levels are a big deal. Please help.Thanks, Kay A. Calcium from dairy products is very well-absorbed by the body. On the other hand, some fear that protein foods (including dairy products) are acidifying and cause the body to use up calcium from bone reserves to maintain a proper pH.  Because dairy products are themselves calcium-rich, I don't think that this is as big a deal as some others do.   When your diet is rich... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2116746 Mon, 12 Jan 2009 14:53:00 +0100 2116746 http://www.medworm.com/index.php?rid=2028719&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeeds.feedburner.com%2F%7Er%2FNutritionData%2F%7E3%2F480645066%2Fbest-options-fo.html Q. I consume coffee on a regular basis and I probably won't stop anytime soon. What are the best/worst things to use as creamer and sweetener? Milk? Soy Milk? Non-Dairy Creamer (powder or liquid)? Sugar? Sugar substitute? Seeing as I'm going to be consuming these on a daily basis, I want to make the best (or least bad) choices. A. I would definitely avoid the powdered creamer, which is made with hydrogenated oils. In my opinion, you're better off with milk or soymilk. If you need to watch your calories, you'll want to pick the lowest fat milk you can tolerate in coffee. Personally, I find skim milk too thin for coffee (unless its been steamed for a latte or frothed for a cappuccino).  For me, 2% is rich enough to turn my coffee the right color, and has far fewer calories than half an... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2028719 Wed, 10 Dec 2008 14:46:57 +0100 2028719 http://www.medworm.com/index.php?rid=2028720&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeeds.feedburner.com%2F%7Er%2FNutritionData%2F%7E3%2F479596101%2Fwhats-in-a-dail.html Q. How are Daily Values calculated? A. The Daily Values (DV) are a set of reference values developed by the FDA specifically for food labeling.  They are a sort of one-size-fits-all recommendation, designed to help you plan a healthy diet. In addition to guidelines for how much calcium, fiber, or iron you should be getting, they also suggest maximum amounts for fat, sodium, and cholesterol. The DV assume that you eat about 2,000 calories per day (which may or may not be a good fit for you--more on that below). The familiar Nutrition Facts label, which you'll find on packaged foods as well as on every food and recipe detail page here on Nutrition Data, shows you the amount per serving of certain important nutrients, such as calories, fat, fiber, and calcium. The amount of each nutrie... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=2028720 Tue, 09 Dec 2008 15:04:18 +0100 2028720 http://www.medworm.com/index.php?rid=1992525&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeeds.feedburner.com%2F%7Er%2FNutritionData%2F%7E3%2F466442011%2Fis-any-kind-of.html Q. I keep seeing things about acai juice being a great way to lose weight. From what I've read, it's very high in antioxidants. How does that help you lose weight? A. Yes, that doesn't really make sense, does it? In fact, I think most of the health claims for these expensive "superjuices" like acai, goji, and mangosteen are overblown.   Like any fruit, these so-called super-fruits are good sources of antioxidants and phytonutrients. But the idea that an exotic juice can cure cancer (and everything else) is ridiculous.  Another red flag for me is that many of these products are sold through multi-level marketing organizations. While I'm sure its theoretically possible for MLMs to sell health products without resorting to outrageous testimonials and unsubstantiate... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=1992525 Wed, 26 Nov 2008 18:01:35 +0100 1992525 http://www.medworm.com/index.php?rid=1992526&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeeds.feedburner.com%2F%7Er%2FNutritionData%2F%7E3%2F466741896%2Famong-grains-ba.html Dear Monica, I'm enjoying learning about anti-inflammatory foods - an anti-inflammatory diet sounds very promising for my particular concerns.  I'm a bit confused, though--I downloaded a pocket guide to IF ratings from About.com, and it appears to be based on your book.  But the IF data doesn't correspond with what's on NutritionData.com.  For example, NutritionData lists Barley as moderately to strongly anti-inflammatory (depending on whether it's hulled or pearled) and the pocket guide lists Barley as one of the best anti-inflammatory grains. Which guide should I trust most?  Thanks for your guidance. Sarah Dear Sarah, The pocket guide on About.com is indeed based on my book The Inflammation Free Diet Plan. Since these were published, some modifications have been ... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=1992526 Tue, 25 Nov 2008 15:41:00 +0100 1992526 http://www.medworm.com/index.php?rid=1985648&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeeds.feedburner.com%2F%7Er%2FNutritionData%2F%7E3%2F464160971%2Fwhere-can-i-go.html Q.  I am supposed to go on a low fat, low cholesterol diet (along with exercise).  How do I know how much of this I can have a day?  My cholesterol was found to be very high and I am at a potential cardiac risk.  Is there somewhere I can go to read or find out some basics?  Thank You for your site!! A.  You can learn more about nutrition and heart health on our Heart Health Resource Center. There, you'll learn more about all these factors and how to use and customize the tools on Nutrition Data to support your diet and health goals. There is some controversy over whether the old prescription of a low-fat, low-cholesterol diet is really the best advice for those concerned about heart disease.  First of all, research indicates that reducing dietary chole... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=1985648 Mon, 24 Nov 2008 14:10:00 +0100 1985648 http://www.medworm.com/index.php?rid=1976544&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeeds.feedburner.com%2F%7Er%2FNutritionData%2F%7E3%2F458631417%2Flooking-for-cal.html Q.   Recently I've become very interested in consuming more foods that have an anti inflammatory effect. This website is a great place to find such information. However, I'm having a hard time. My current caloric need is between 4000 and 4500 calories per day and in order to achieve this, I eat a lot of oatmeal and pastas. I also include a lot of fruit and vegetables. However, it seems like the large amount of fruits and grains I consume make it nearly impossible to achieve an anti-inflammatory diet. Do you have any advice for any anti-inflammatory, calorically-dense foods I could substitute? Thanks. A. You're right: Grains and fruits are two groups of foods that, although wholesome, are counted as inflammatory, mostly because of the high carbohydrate content.  That doesn't... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=1976544 Wed, 19 Nov 2008 17:32:25 +0100 1976544 http://www.medworm.com/index.php?rid=1970097&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeeds.feedburner.com%2F%7Er%2FNutritionData%2F%7E3%2F457320106%2Fanalyzing-recip.html Q. I'm analyzing a a recipe that calls for chicken breasts to be coated in 2/3 cup of Bisquick Baking Mix. But after coating the chicken, there is quite a bit of mix left over. How do I calculate this correctly? A. This question applies not only to items that are coated but also to foods that are marinated before cooking.  Usually, a substantial amount of the coating or marinade does not make it into the final dish. If you include the entire amount of ingredients, your anaysis will be off. The most accurate solution is to measure the amount of coating (or marinade) left over and subtract this from the amount called for in the recipe.  So, if after coating the chicken breasts, there is 1/3 cup of Bisquick left, then you'll want to include only 1/3 cup in your recipe analysis. (... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=1970097 Tue, 18 Nov 2008 15:54:00 +0100 1970097 http://www.medworm.com/index.php?rid=1912133&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeeds.feedburner.com%2F%7Er%2FNutritionData%2F%7E3%2F433903179%2Fdiet-and-breast.html This study purportedly found that dairy intake was linked to increased risk of breast cancer. I'm not sure how Campbell selected this one study upon which to ground his argument. But, unless he specifically limited his search to studies more than twenty years old, he would have had to page through literally dozens of more recent studies (done on populations with diets and lifestyles much more similar to ours) which conclude precisely the opposite in order to get to one that supported his point of view. Here's a brief sampling:2007 American Journal of Clinical Nutrition (5000 subjects in England and Scottland): Childhood dairy intake was not associated with breast cancer risk. 2007 Cancer Epidemiology (2000 subjects in U.S.): Reduced breast cancer risks were associated with increasing mil... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=1912133 Mon, 27 Oct 2008 18:39:02 +0100 1912133 http://www.medworm.com/index.php?rid=1876905&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeeds.feedburner.com%2F%7Er%2FNutritionData%2F%7E3%2F420506659%2Fdoes-brining-ch.html Q. Does brining chicken (soaking raw chicken in a mixture of sugar, salt, and water overnight before cooking) change the nutritional values? Does it increase the amount of sodium and sugar in the chicken? A. You bet it does!  When you soak chicken in a brining solution, it absorbs sodium (and sugar, if you're using it as well).  As it happens, the clever food scientists over at Cook's Illustrated recently did some analysis to find out just how much sodium is absorbed during the brining process. They found that a chicken breast brined for just 30 minutes absorbed about 350 milligrams of sodium per 100 gram serving.    That doesn't mean that chicken brined longer would continue to absorb 700mg of sodium per hour.  As soon as the concentration of salt in the meat i... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=1876905 Tue, 14 Oct 2008 12:29:03 +0100 1876905 http://www.medworm.com/index.php?rid=1856860&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeeds.feedburner.com%2F%7Er%2FNutritionData%2F%7E3%2F413148771%2Fvitamins-in-hom.html Q. I am wondering how to calculate the nutritional content of home-made vegetable juices.  For example, I made a day's worth of juice using 4 lbs of green leafy vegetables, plus a variety of other vegetables in  my juicer. How do you suggest juices be analyzed?  A. That’s a tough one. Some of nutrients are going to be left behind in the pulp (which is mostly fiber). But exactly how much is left behind depends on which nutrients, where they are found in the fruit (i.e, flesh or skin), and what kind of juicer you use.  To know for sure, you'd need to have the juice analyzed--and each batch would be different, depending on how fresh and/or ripe the produce is and how fast you managed to analyze it!) If it were me, I’d probably analyze the vegetables that went into ... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=1856860 Mon, 06 Oct 2008 21:04:14 +0100 1856860 http://www.medworm.com/index.php?rid=1838139&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeeds.feedburner.com%2F%7Er%2FNutritionData%2F%7E3%2F406364897%2Fcan-i-survive-f.html Q. I'm scheduled to backpack in the Grand Canyon for 6 days in October. In an attempt to lighten my pack weight, I'd like to leave the stove, fuel, and cooking gear behind and mix a batch of trail mix that will be nutritionally complete. I'd appreciate any advice or suggestions you might have to offer. A. I'm jealous!! I did a 3-day hiking trip from the South Rim in 2003 and would love to plan another hike from the North.  It's such a beautiful place.  You can use the analysis tools here on Nutrition Data to help you plan your trail diet and be sure that it will meet your needs.  But I would apply slightly different standards to your diet planning than I would under normal circumstances. Assuming that you are nutritionally "topped off" at the beginning of you... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=1838139 Mon, 29 Sep 2008 15:34:03 +0100 1838139 http://www.medworm.com/index.php?rid=1795170&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeeds.feedburner.com%2F%7Er%2FNutritionData%2F%7E3%2F393185046%2Fthe-other-essen.html Q. I know that most people get too much omega-6 fat, but assming that you make sure to have a good omega 6 to omega 3 ratio, what are the benefits of omega 6? A. Great question, because you've brought up something that many people misunderstand.  You're right: We do spend a lot of time talking about how most of us are getting too much omega-6 and not enough omega-3 fats. It creates the impression that omega-3 fats are "good" and omega-6 fats are "bad."  But both are actually essential for human health.  Omega-3 fats, especially the longer chain forms EPA and DHA, help to down-regulate inflammation and other immune reactions, and help to keep the blood from being overly sticky, thereby reducing the risk of blood clots.  DHA is also very important f... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=1795170 Mon, 15 Sep 2008 13:00:00 +0100 1795170 http://www.medworm.com/index.php?rid=1783378&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeeds.feedburner.com%2F%7Er%2FNutritionData%2F%7E3%2F388679962%2Fwhole-grain-vs.html Q.  have been reading recently about the benefits of eating whole grains. So I decided that I should make whole grain bread at home. However when I went to the grocery store I could only find flour labelled 'whole wheat,' which I understand does not necessarily mean that it's whole grain. I called two health food stores and they were not able to tell me whether their whole wheat flour is whole grain. Where do I find whole grain wheat flour? A. Here's a good time to point out that asking health food store employees for information about nutrition is like asking the drug store cashier about your medications. Here's the scoop: "Whole-grain" means that all parts of the grain (germ, endosperm, and bran) are present. Wheat is one type of grain.  So, "whole-wheat flour... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=1783378 Wed, 10 Sep 2008 13:41:00 +0100 1783378 http://www.medworm.com/index.php?rid=1764696&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeeds.feedburner.com%2F%7Er%2FNutritionData%2F%7E3%2F382462548%2Ffoods-vs-supple.html Q.  "I am curious to know more about the difference(s) in the vitamins and minerals one would consume by eating a daily vitamin as opposed to consuming vitamins and minerals naturally through the foods we eat. I've heard of phytochemicals and antioxidants--are they present in supplements too? If there is no difference, is eating a nutritionally-sufficient diet only a pill or two away?" A. This is a topic we've hashed through before, although I'm not sure we've ever come to a definitive resolution. Personally, I think it's vastly preferable to get as much of your nutrition as possible through actual foods. You've hinted at one of the reasons:  We're constantly discovering new components in foods that have beneficial effects on health. The idea that a dozen or two vita... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=1764696 Wed, 03 Sep 2008 16:26:52 +0100 1764696 http://www.medworm.com/index.php?rid=1705314&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeeds.feedburner.com%2F%7Er%2FNutritionData%2F%7E3%2F363921969%2Fbasil-a-good-so.html Q. I’m a little confused: Your analysis of fresh basil lists 0g of Protein for a serving size of 5g, but the description tells us that it is a good source of protein. That would be really cool…but was that an error? Please say no! A. It's not an error but it's not really what you think, either.  The nutritional highlights listed in the ND Opinion box are based on a standard serving size of 200 calories.  (Notice that if you change the serving size, the ND Opinion remains the same.) If 200 calories worth of a food provides more than 20% of the Daily Value for that nutrient, we note that it's "high in" or "a good source of" that nutrient. This formula works well in the vast majority of cases but maybe not so well in this particular example, because basil ... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=1705314 Wed, 13 Aug 2008 14:06:00 +0100 1705314 http://www.medworm.com/index.php?rid=1696847&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeeds.feedburner.com%2F%7Er%2FNutritionData%2F%7E3%2F361957754%2Fcholesterol-fri.html Q. Everything I read says that salmon, tuna and other oily fish are good foods for lowering cholesterol. But on Nutrition Data, you note the high cholesterol content of these foods as "the bad." Is everyone else misguided? A. I'm afraid you've put your finger on something that's been bothering me lately.   You're absolutely right: Salmon and other oily fish are touted as good foods for reducing cholesterol because they are high in omega-3 fatty acids, which can help lower cholesterol levels.  They also happen to be high in cholesterol, a nutrient that the USDA recommends we limit our consumption of. In the ND opinion box, we summarize the nutritional highlights of foods.  If a food is a good or very good source of a nutrient such as vitamin C or selenium, w... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=1696847 Mon, 11 Aug 2008 13:40:00 +0100 1696847 http://www.medworm.com/index.php?rid=1689492&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeeds.feedburner.com%2F%7Er%2FNutritionData%2F%7E3%2F358436659%2Fhow-many-calori.html How many calories you should eat depends on whether you goal is to lose weight, gain weight, or maintain your current weight.  The first step is to determine how many calories you currently burn over the course of a day, using the Daily Needs Calculator.  Enter your age, sex, height, weight, and lifestyle (sedentary, some what active, etc.). You'll find some tips to help you select the appropriate activity level. There's also a place to enter in any additional exercise you might do. When you click "calculate," you'll see how many calories you burn over the course of a typical day. This is your "maintenance' number. That means that if you eat this number of calories each day you will likely maintain your current weight.  Note that increasing your act... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=1689492 Thu, 07 Aug 2008 13:13:00 +0100 1689492 http://www.medworm.com/index.php?rid=1656051&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeeds.feedburner.com%2F%7Er%2FNutritionData%2F%7E3%2F346193157%2Fhow-much-fructo.html Q.  I enjoy All Bran cereal, which is relatively low in carbs, with some blueberries on top.  However, I want to do a better job of reducing my fructose intake.  For lunches and dinners, I stick to salads, and meats and vegetables with no grains or desserts.  But I wonder what more I can do in the breakfast area. What do you recommend? A.  I'm confused about why you feel you need to further reduce your fructose intake.  I can't see any problem with the diet you're describing.  Perhaps you've heard that fructose can raise triglycerides or promote fat storage? The amounts of fructose found in fruits and vegetables are not anything that you need to worry about. In fact, a small amount of fructose may actually help your body process glucose better. If you... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=1656051 Sat, 26 Jul 2008 01:20:24 +0100 1656051 http://www.medworm.com/index.php?rid=1649716&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeeds.feedburner.com%2F%7Er%2FNutritionData%2F%7E3%2F343690009%2Fblueberries-sup.html Q. I hear so much about blueberries and their antioxidant and anti-inflammatory properties. People like Dr. Oz on the Oprah show say they are superfoods. But when I look them up on ND, it seems that there are many other fruits that are just as nutritious, or even more nutritious. Is all of this about blueberries just buzz or am I missing something? A. While its true that some fruits have more going for them nutritionally than others, I often wonder myself how blueberries got promoted to "superfood" status.  Are they good for you? Sure! Are they so much better for you than other foods, or even other berries? I'm not so sure. Here are the kernels of truth out of which the blueberry legend seems to have grown: 1. When measured for total antioxidant capacity (the ability to ... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=1649716 Wed, 23 Jul 2008 16:05:16 +0100 1649716 http://www.medworm.com/index.php?rid=1638210&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeeds.feedburner.com%2F%7Er%2FNutritionData%2F%7E3%2F339221927%2Ffoods-to-avoid.html Q. I have gout and need to avoid foods with purine. How do I know which foods have purine? A. Unfortunately, The USDA does not include purine in the nutritional analysis of foods because this amino acid is not essential for health and is not considered a nutrient.  But knowing the purine content of foods is very important to those with gout, a painful condition caused by a build-up of uric acid in the joints and tissues.  People with gout are usually advised to eat a low-purine diet, which can help reduce uric acid build-up, thereby reducing pain and swelling. Foods high in purine include mushrooms, liver and other organ meats, and certain types of fish.  Here's a more extensive list of foods and their purine content. (Source: The ND Blog: Notes from the Nutritionista by... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=1638210 Fri, 18 Jul 2008 18:04:43 +0100 1638210 http://www.medworm.com/index.php?rid=1626229&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeeds.feedburner.com%2F%7Er%2FNutritionData%2F%7E3%2F336451481%2Fhow-do-i-adjust.html Q. My Daily Needs Calculator suggests that I should get 45-65% of my calories from carbs, 20-35% from fat, and 10-35% from protein.  Is there a way for me to readjust the macronutrient distribution to more of my liking?  For example if I wanted to make it 70/15/15, how would I do that? A. The macronutrient distribution recommendations (which is represented on food and recipe analysis pages by the Calorie Ratio Pyramid) are based on the Institute of Medicine's guidelines for what works for most people. But you can absolutely adjust these to your own needs. Here's how to do it yourself (or, you can use the calculator I've included at the bottom of the post): Let's say you are going to eat about 2100 calories per day and you want to eat 70% percent as carbohydrates. First, let's ... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=1626229 Tue, 15 Jul 2008 21:10:12 +0100 1626229 http://www.medworm.com/index.php?rid=1564815&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeeds.feedburner.com%2F%7Er%2FNutritionData%2F%7E3%2F325032635%2Fcan-you-store-u.html Q. Is vitamin D stored in the body and if so, for how long? If I get 3-5 hours of direct sunlight per day during the summer, will I have enough vitamin D in my body to last me the rest of the year, or will I still need to get some from diet and/or supplementation? A. Your body has only a limited capacity to store vitamin D and the effects of sun exposure on vitamin D levels only last a week or two at most. So, sunbathing in the summer will not get you through the winter.  And vitamin D deficiency is a serious problem, as we discussed in this recent blog post.  The average American diet provides far less than the recommended 400IU per day, and a consensus is building that even 400IU per day is woefully inadequate. I just ran across this long but well-referenced article by Krispi... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=1564815 Wed, 02 Jul 2008 16:42:00 +0100 1564815 http://www.medworm.com/index.php?rid=1539026&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeeds.feedburner.com%2F%7Er%2FNutritionData%2F%7E3%2F318202247%2Fdoes-coffee-fla.html Q. In the summer,  I often enjoy a scoop of light ice cream in the evening and coffee is one of my favorite flavors.  My husband claims that a serving of coffee ice cream is the equivalent of having a cup of coffee after dinner, in terms of caffeine. (I don't drink caffeine in the evenings so that it doesn't keep me up.)  Is he right? A. He's right.  A serving of coffee ice cream can contain 40 to 75mg of caffeine, or about as much as a shot of espresso. If you are sensitive to caffeine, this could indeed be enough to disrupt your sleep patterns. The Center for Science in the Public Interest has posted a very helpful chart of caffeine amounts for many popular foods and beverages on their website. Other "eye-openers" include: Starbucks Tazo Chai Tea Latte =... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=1539026 Mon, 23 Jun 2008 16:00:22 +0100 1539026 http://www.medworm.com/index.php?rid=1527813&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeeds.feedburner.com%2F%7Er%2FNutritionData%2F%7E3%2F314754383%2Fon-beans-rice-a.html Q. I understand beans and rice combined make a complete protein. Does that mean that the total amount of protein is more than the sum of the individual amounts or is it just a better quality protein? Also what ratio of beans to rice provides the most protein? Q.  I've been using the Protein Quality Score tool on Nutrition Data to to calculate the effects that different plant food combinations have on the protein quality. But it seems to give results contradictory to common dietary advice. Why is the amino acid score lower for a meal of beans and rice and nuts than it is for just beans? Q. Corn, on its own, has a complete array of amino acids. But when I combine it with portabello mushrooms, the Amino Acid Score decreases. That doesn't make sense to me. A. Okay, Nutrition Datanauts,... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=1527813 Wed, 18 Jun 2008 16:47:00 +0100 1527813 http://www.medworm.com/index.php?rid=1522861&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeeds.feedburner.com%2F%7Er%2FNutritionData%2F%7E3%2F313118730%2Fmy-diet-is-supe.html Q. I find the IF Rating system on Nutrition Data.com more frustrating than useful. I eat a very healthy diet; it is very low in bad fats and simple carbohydrates. But I always have a negative IF Rating. I'd have to eat fish and curry powder at every single meal to get a positive IF Rating! A.  I’m sorry you found the IF Ratings frustrating but they can be useful in revealing a hidden issue with what, on the surface, seems like a very healthy diet!  I often try to make the point that what we we've been taught to think of as a "healthy" diet is not necessarily anti-inflammatory.  Your situation is a perfect illustration. [Here's a link to an analysis I did on this user's diet, which was composed of: Breakfast: A bowl of oatmeal, made with oatbran, flaxseed, rais... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=1522861 Mon, 16 Jun 2008 16:01:00 +0100 1522861 http://www.medworm.com/index.php?rid=1517268&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeeds.feedburner.com%2F%7Er%2FNutritionData%2F%7E3%2F311331162%2Fwhen-should-i-t.html Q. I have anemia and my doctor gave me iron pills to take? Are there any side effects from iron pills?  Should I take them on an empty stomach? Can I take them with my multivitamin? A. All good questions that I would hope your doctor and/or pharmacists would have answered for you but perhaps they didn't occur to you until you got home.  Here's the skinny on iron supplements: The most common side effect of iron supplements is nausea and/or constipation.  The best way to avoid nausea is to take your iron supplement with a meal. However, you may want to avoid taking it with a meal that contains legumes (beans) as these contain phytates that can reduce iron absorption. Coffee, tea, and wine all contain polyphenols that also block iron absorption. It's fine to take iron with yo... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=1517268 Fri, 13 Jun 2008 18:46:00 +0100 1517268 http://www.medworm.com/index.php?rid=1510081&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeeds.feedburner.com%2F%7Er%2FNutritionData%2F%7E3%2F309818302%2Fis-there-any-nu.html Q. When I make a smoothie, I like to leave the tops of fresh strawberries on. Is there any nutritional value in the leaves? A. Strawberry leaves do have some nutritional/medicinal value. A tincture of strawberry leaves is used in herbal medicine to treat intestinal complaints, diarrhea, bladder problems, and congestion. They contain some vitamin C as well as other flavonoids and proanthocyanidins and have a mild diuretic action. But unless you are harvesting the berries yourself, you probably don't have many actual leaves attached to your strawberries.  I can't find any information on the nutritional value of the little "caps." They may also have small amounts of antioxidant activity and a bit of fiber but I doubt it amounts to much.  Still, there's no reason not to b... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=1510081 Wed, 11 Jun 2008 18:22:00 +0100 1510081 http://www.medworm.com/index.php?rid=1503090&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeeds.feedburner.com%2F%7Er%2FNutritionData%2F%7E3%2F308356476%2F100-grams-versu.html Q. When I use the Nutrient Search Tool, I have to choose between 100 gram servings and 200 calorie servings. I'm never sure which to pick. A. For those who might be unfamiliar with the Nutrient Search Tool on Nutrition Data, it ranks foods according nutrients that you select. For example, you might want to find foods that are highest in calcium or lowest in iron (or both). Which serving size you select depends on what type of foods you are looking for. Say you're looking for oils that are low in omega-6 fats.  Because oils are very calorie-dense, you're probably better off using a 200-calorie serving, because this is closer to the serving size that you are likely to choose.  (A 200-calorie serving of oil is approximately 2 tablespoons.)  A 100-gram serving, on the other ... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=1503090 Mon, 09 Jun 2008 22:29:01 +0100 1503090 http://www.medworm.com/index.php?rid=1500811&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeeds.feedburner.com%2F%7Er%2FNutritionData%2F%7E3%2F306090391%2Fnon-fish-source.html Q. I'm concerned about over-fishing, especially now that there is such a demand for fish oil supplements. Are there any non-fish sources of omega-3 fatty acids? A. You're right to be concerned. Exploding demand for fish oil supplements is causing a rapid depletion of the krill population (affecting all the fish that feed on krill as well), for example. There are non-fish sources of omega-3 fatty acids, such as flax and hemp seeds, but the primary type of omega-3 fat in these sources is alpha-linolenic acid (ALA).  While the body can convert ALA into the more bioactive omega-3 fatty acids called EPA and DHA, the conversion is very inefficient.  We get much more benefit from fish oil, which already contain EPA and DHA. So, what we're really after is a non-fish source for EPA an... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=1500811 Fri, 06 Jun 2008 12:59:00 +0100 1500811 http://www.medworm.com/index.php?rid=1489543&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeeds.feedburner.com%2F%7Er%2FNutritionData%2F%7E3%2F303146433%2Fdo-corn-and-pot.html Q. Do corn and potatoes count as grain servings or vegetable servings? A. Interesting question! Botanically speaking, corn is a grain while a potato is a root vegetable.  But I'm guessing that you're not interested in splitting hairs over the definition of the word "vegetable" (which gets quite muddy: Next time some know-it-all tries to tell you that a tomato is really a fruit, go him one better by pointing out that it's technically a berry!). More likely, you're wondering whether corn and potatoes count towards your five servings of vegetables or your allowance for grains. In the new Food Pyramid devised by the USDA, corn and potatoes are both included in the vegetable category, and this is how most of us grew up thinking of them.  A corn tortilla on the other hand... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=1489543 Mon, 02 Jun 2008 18:18:48 +0100 1489543 http://www.medworm.com/index.php?rid=1475796&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeeds.feedburner.com%2F%7Er%2FNutritionData%2F%7E3%2F299851010%2Fis-nutrient-dat.html   Q. Is the nutrient data on Nutrition Data adjusted for bioavailability? For example, I read that the calcium in spinach is much less bioavailable than the calcium in cow's milk. Is this reflected in the information listed for these foods? A. You are absolutely correct that nutrients are absorbed differently from different sources. As you've pointed out, the calcium in cow's milk is better absorbed than the calcium in spinach and there are many other examples as well. Protein from animal sources if better absorbed than vegetable proteins, for example.  The nutrient information displayed on Nutrition Data is not adjusted for these differences; it simply reflects the amount of nutrients present in the food. There's a few reasons that it wouldn't be practical to adjust for bioav... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=1475796 Wed, 28 May 2008 13:35:00 +0100 1475796 http://www.medworm.com/index.php?rid=1473047&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeeds.feedburner.com%2F%7Er%2FNutritionData%2F%7E3%2F299082455%2Fcan-sulphur-ric.html Q. A friend of mine swears by MSM (methyl sulfonyl methane) for arthritis pain. Is there any evidence to show that getting more sulphur can help with arthritis pain? A. MSM is a dietary supplement that provides sulphur, which the body needs to build and repair joint and connective tissue. (Just because you have arthritis pain doesn't mean that you are necessarily deficient in this mineral,  however.) A few small studies suggest that taking MSM can help with arthritis pain but evidence from large-scale studies is scarce. Nonetheless, millions of people, like your friend, "swear by it."  MSM, although pricey, is generally well-tolerated and safe. If the cost is not an issue for you, you could conduct an experiment of one: Try it for 8 to 12 weeks and see if you notice a... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=1473047 Tue, 27 May 2008 13:06:00 +0100 1473047 http://www.medworm.com/index.php?rid=1455564&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeeds.feedburner.com%2F%7Er%2FNutritionData%2F%7E3%2F294452619%2Flow-carb-granol.html The other day, a Nutrition Data user emailed me a granola recipe she'd found on a website dedicated to low-carb dieting. The granola was supposed to contain only 6 grams of carbohydrates per 1/2 cup serving. Although she said the granola was delicious, she was skeptical about the carb count and wanted me to check it out. She was right to be skeptical.  Here's my analysis of the recipe she forwarded. According to my figures, this recipe contains 26 grams of carbohydrates per serving! Even if you subtract the 8 grams of fiber (which is the indigestible portion), you still have 18 grams per serving, or three times what the author claimed. That's a pretty big error! I guess one lesson here is that you need to take what you find on the web with a grain of salt. However, unreliable recipe... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=1455564 Tue, 20 May 2008 18:13:15 +0100 1455564 http://www.medworm.com/index.php?rid=1455565&cid=t_175621_167_f&fid=36989&url=http%3A%2F%2Ffeeds.feedburner.com%2F%7Er%2FNutritionData%2F%7E3%2F293683605%2Flots-of-questio.html If you've been following the health news for the past couple of years, you've probably tuned into the fact that many experts (including Andrew Weil, Barry Sears, Nicholas Perricone, Leo Galland, and yours truly) recommend an anti-inflammatory diet as a way to forestall aging and disease. For the benefit of those interested in this aspect of nutrition, Nutrition Data displays the IF (Inflammation Factor) Rating of foods and recipes as part of the detailed nutrition analysis. Over the past few weeks, I've gotten a lot of questions about the IF Ratings of various foods. For example: Q. Whole grains are supposed to be good for you and have an overall anti-inflammatory effect on the body, but your data on, e.g., barley and oats, indicates a high inflammatory effect. Could you please explain t... The ND Blog: Notes from the Nutritionista by Monica Reinagel, L.D.N., C.N.S. blogs http://www.medworm.com/rss/comments.php?id=1455565 Mon, 19 May 2008 18:35:20 +0100 1455565