Your Food & Nutrition Questions Answered.

Skipping breakfast saves calories and helps you lose weight. This actually works against your body natural desire for fuel upon waking and can cause weight gain. What dieting habit can harm you the most? Diet pills...there is no quick fix and they can be dangerous.

Eating regularly (something at least every 3 hours) keeps the metabolism going. Strength training builds muscle (lean body tissue) which is metabolically active meaning you will continue to burn calories even at rest. Why does metabolism slow with age? Loss of lean body mass and many people become more inactive.

Food is always the best source to meet your vitamin and mineral needs. I have no problem with a daily multivitamin and say that it "takes the question mark out of your dinner plate".

The closer you keep to nature with food choices the better. Opt for foods that are not processed and do not contain artificial ingredients and items on the label that you can't pronounce or have never seen.

My kids like 100% all natural fruit roll ups and fruit snacks with no added sugar but remember they are still a source of sugar and should be portioned. Also, semi-sweet or dark chocolate dipped fresh and dried fruits, vanilla wafers, whole grain pretzels and healthy snacks.

There are many healthy oils to choose from when cooking. My top choices are peanut, safflower, sunflower, olive, canola. The more omega 3 in an oil, the more heat will damage these benficial fatty acids.

I grow stevia in my garden! Stevia is a leaf on a plant that is a member of the daisy family. Stevia is delicious and a safe, all natural alternative to unhealthy artificial sweeteners.

The antioxidant content of frozen fruit may be slightly lower but more important is that you are eating fruit! Choose frozen fruit with no added sugars or sauces and select a variety of different fruits to maximize nutrition. Try throwing some veggies in your smoothies with the fruit.

Believe it or not the best way is to start counting chews to see just how fast you are actually eating. Also, take smaller portions at first, eat slowly then wait about 15 minutes to see if you are satisfied.

Dietary fiber does not absorb fat but does slow down the digestion and absorbtion of it. Eating a salad before the meal can help you feel more satisfied and will possibly help you to eat less at the main meal.

It's difficult to lead a healthy lifestyle when you limit the variety of foods you will eat. The good thing about veggies is that the "non-starchy" ones are very low in calories and high in fiber, which is great because they fill you up without packing on pounds. I suggest that you pick up a cookbook or going online to test out some recipes. There are many delicious ways to prepare veggies like roasting, grilling and stir frying that I am certain will surprise your palate. As for not eating meat - that's ok as long as you have other good sources of protein. Keep in mind that a serving of pasta is 1/2 cup cooked which is about 100 calories.

The fact that you are eating veggies is wonderful whether raw or cooked! The cooking technique can reduce the retention of nutrients so choose steaming quickly or blanching, which retains nutrients. For some veggies like onions and garlic, the nutritional value is enhanced by cooking. Bottom line is to enjoy both raw and cooked veggies.

A portion of meat or fish is about 3 ounces or the size of a deck of cards. Fish, poultry and beans are your best bets. There really is no definite answer for the recommended portion size since the amount of protein you need is calculated based on body weight. The formula is 0.8 grams for each kilogram of body weight.

The most important thing to do is find a healthy cereal that you enjoy the taste of or you won't continue to eat it. Look for whole grain as the first ingredient, no trans fat or hydrogenated oils, little to no added sugar (20% of calories at the most in sugar and 5 grams of fiber or more). Try to choose those without added dried fruits and nuts - it's best to add your own.

By the time late night eating comes into play most people have already consumed their recommended calories for the day and late night choices tend to be high in sugar and/or fat. Late night eating can also disrupt sleep because food is not metabolized as efficiently as it is during the day while you are moving around. If you must eat something late at night try to keep it under 200 calories.

Food = fuel = energy! My top suggestions are:

1. Don't skip breakfast and choose a balance of complex carbs and protein.
2. Consume 3 meals and 2-3 snacks per day to keep metabolism going.
3. Avoid refined sugars. You may feel a quick burst of energy but you will feel the lows as strongly as the highs.
4. Get enough sleep.
5. Avoid fat laden foods.
6. Drink lots of water.

www.webmd.com has a nice sample healthy meal plan that addresses your issues. You can also contact me at www.dishwithdiane.com and we can devise a personalized plan for you :)

 

• Includes a combination of dha and epa
• should not smell too fishy
• source should be from salmon, tuna, sardines or anchovies
• should say guaranteed 100% pure

According to Medline Plus: "some fish meats (especially shark, king mackerel, and farm-raised salmon) can be contaminated with mercury and other industrial and environmental chemicals, but fish oil supplements typically do not contain these contaminants". Stuart Tomc of Nordic Naturals offers the following advice: "to know if a fish oil is clean, get a lab analysis from a third party. It needs to be on the web, we need proof. There are too many issues with freshness, heavy metals, dioxides."

 

Lots of fruits and veggies, whole grains, nuts, seeds, omega 3, beans, yogurt (with live cultures) and/or kefir, berries, concord grapes, and cruciferous veggies like broccoli, kale, brussels sprouts and cauliflower.

Coconut oil is a saturated fat but studies are showing that different types of saturated fat behave differently. According to Thomas Brenna, a professor of Nutritional Sciences at Cornell University who has extensively reviewed the literature on coconut oil, a considerable part of its stigma can be traced to one major factor. “Most of the studies involving coconut oil were done with partially hydrogenated coconut oil, which researchers used because they needed to raise the cholesterol levels of their rabbits in order to collect certain data,” Dr. Brenna said. “virgin coconut oil, which has not been chemically treated, is a different thing in terms of a health risk perspective. And maybe it isn’t so bad for you after all.” Coconut oil is still a saturated fat so I recommend to keep use of coconut oil to a minimum until further research is done. Saturated fat should contribute to less than 10% of your daily calories.

There have been numerous uses of lemon in water from diuretic, digestion helper, weight loss aid, liver cleanser and many others. My thought is that if it helps you to drink more water than go for it! True lemon is made from lemons and is a perfect and convenient swap for fresh lemon.

I have never heard any complaints about bowel concerns with true lemon products and do not anticipate ever hearing that. Again, true products are all natural and should not cause the bloating.

Citric acid is known as an alkalinizing agent, which means it neutralizes extra acid in the blood and urine - this is a good thing. Used in moderation, citric acid is a healthy dietary supplement.

Absolutely...it is made from lemons :)

Eat local and seasonal. Make 50% of your dinner plate veggies and or fruit. Try meatless meals.

Low sodium broths for added oil. Fresh and dried herbs, spices, citrus juices and true products in place of added salt. Beans, lentils, quorn for meat in dishes.

Be persistent but not insistent! Continue to offer new foods even if they just take a bite. They will come around, but do not only serve the foods they are used to...mix it up!

The fact that you are eating veggies is wonderful whether raw or cooked! The cooking technique can reduce the retention of nutrients so choose steaming quickly or blanching. For some veggies like onions and garlic, the nutritional value is enhanced by cooking. Bottom line is to enjoy both raw and cooked veggies.

The best guideline is get to a healthy weight, exercise daily and follow a diet like the "dash diet". "The dash diet encourages individuals to increase the consumption of vegetables, fruits, and low-fat dairy products while decreasing the consumption of total fat, saturated fat, cholesterol, and sodium. The diet is rich in minerals such as magnesium, calcium, and potassium and is also high in protein and fiber. Sweets, junk food, and sodas are not to be consumed on a daily basis and are discouraged overall."

Craving sugary foods is normal but if it persists to the point where it interferes with your daily life than you should contact your doctor. Some other causes can be hormones, restrictive dieting, depression, anxiety, and boredom.

Eat as close to nature as possible! This means eating fresh fruits and veggies, low-fat dairy, legumes, beans, nuts, seeds, lean meats, poultry and fish, small portions of whole grains, lots of water and eliminate processed foods. You will see a noticeable difference in the way you feel, think, and look.

Eating a varied diet of healthy foods and taking a multi-vitamin is a great daily combination. Additional supplements are needed if there is a deficiency in your body and your doctor can determine that with you.

Studies have shown that adolescents who take multi-vitamins have healthier dietary and lifestyle behaviors. Keep in mind that taking a multi-vitamin is not a substitute for eating healthy, it just takes the question mark out of your dinner plate.

There are a group of fruits and veggies that I call the “Filthy Fourteen” which are 14 fruits and veggies that absorb the most pesticides and are worth being your first pick when choosing to add organics to the grocery cart.

Diane Henderik’s Filthy Fourteen

1. Apples
2. Bell Peppers
3. Carrots
4. Celery
5. Cherries
6. Imported Grapes
7. Lettuce
8. Nectarines
9. Peaches
10. Pears
11. Potatoes
12. Red Raspberries
13. Spinach
14. Strawberries

Doctors recommend around nine 8oz. glasses per day for women and around thirteen 8oz glasses for men. It is possible to drink too much water but the amount needed to be dangerous is incredibly high and would have to be intentional. The rule is to let thirst be your guide and try to reach the recommended amounts.

First of all, you never want to exercise on an empty stomach! One to two hours before the workout, choose a combination of good quality carbohydrates and lean protein like a slice of whole grain bread with natural peanut butter, unsweetened cereal with low-fat milk or a hardboiled egg and a piece of fruit. Within thirty minutes after the workout, choose the same healthy combination of good quality carbohydrates and lean protein.

All fiber is not created equal. There is soluble and insoluble fiber which occur naturally in fruits, veggies, and whole grains. These types of fiber help you feel satisfied, regular, and may help with weight loss, blood pressure, and cholesterol. “Pill or Powder” fiber does not offer the same benefits of the fiber you get in real food.

Salmon is one of the best sources of heart and brain healthy Omega-3 fats. Wild salmon is my first choice, but the benefits of eating salmon outweigh the risks of not eating any salmon. The unhealthy compounds found in farm raised fish are found in the fat so trim as much skin and fat off as possible and cook by poaching, grilling, roasting, and boiling which are the healthiest culinary techniques.

Absolutely! But, be sure to check what the “low calorie” means! Avoid those with artificial flavorings and look for all natural ingredients.

Don’t worry if it seems that she is not eating enough at one meal. The amount of food over the course of the day is what matters with the little ones. If she is losing weight or there are medical issues, check with the doctor. In general, many young children are testing out foods and parent’s patience. Be persistent when offering foods, but not insistent, and most kids will make up for the missed meals by days end.