Posts Tagged ‘dietitian’
Hand me a drum, it’s National Nutrition Month. For people who are making an effort to live a healthier life, this month presents a great opportunity for inspiration; there will be great nutrition tips everywhere. Here are a few of my own (and this column might be a good one to clip for the refrigerator door).
Snack light. Snacking is unavoidable for all but a few, so why not just control the part you can? Kids follow good examples, so have fruit and veggies cut up and ready to enjoy, for both your sakes.
The freezer is your friend. Keep it stocked with fruits and veggies, too; they’re just as healthy as fresh, and then you can toss them into whatever you’re making.
Soft can be good. Soft fats (like olive oil) are so much better for you than hard fats (lard).
Deep Color, Good Health. Vivid, colorful vegetables (carrots, broccoli, peppers, tomatoes) are more nutrient-dense than pale celery, cucumbers, and mushrooms. Blue and purple fruits contain flavonoids (the most powerful phytochemicals in nature). Phytochemicals decrease the risk of cancer, cardiovascular disease, osteoporosis and more.
Avoid Cereal Killers. Choose cereals that contain at least 3 grams (g) fiber/serving, and no more than 6 g sugar/serving. And no trans fats!
Pack at Night. Preparing your next lunch before bedtime avoids a last-minute, access-and hunger-driven purchase of processed food. These few minutes of preparation can dramatically change the quality of your weekly intake. Stock your workspace with healthy snacks for preventive nutrition: whole-grain crackers, trail mix, fruit cups.
Fewer Legs, Fewer Risks. Meat which used to live on two legs is healthier for you than its four-legged counterparts. Protein that used to swim is packed with omega-3 fatty acids: great for your heart. Save cows and pigs for occasional indulgences, and think of them that way.
Be Pro-Digestion. Digestive health starts with fluid consumption, fiber intake, exercise, stress reduction and probiotics. Be proactive.
100 x 365 = 10. Cutting 100 calories per day could result in losing 10 pounds per year. That’s one fruity drink, the cheese on a burger, or a bag of chips. Smart substitutions pay off.
Fruit Juice: Upgrade, Downsize Switch from regular juice to calcium-fortified juice, but beware the serving size. Juice is not calorie-free, by any means.
No Curves Ahead. Decrease your risk of osteoporosis. Eat (and drink) calcium-rich foods for bone strength and density. Exercise helps too.
Life’s a Bowl of Cherries. Dried or fresh cherries are rich in vitamin C and fiber. They boost heart health, reduce the risk of cancer, and are rich in melatonin (which helps sleep).
My Take on the Cs. Carbohydrates do not cause fat. Calories do.
Be Proactive in Restaurants. A meal out can be healthier than the menu indicates. Ask for whole grain foods and brown rice. These are easy substitutions which make a difference.
Fiber Fights Hunger. Breads, cereals and pastas rich in fiber fight hunger urges and help with weight management. Just watch your serving sizes.
Whether you’re trying to lose weight, lower your sugar intake for overall well-being, or wean your kids off sugar, you need to recognize sugar in its many forms. It’s amazing how many different words mean “sugar” on the contents label of a food or drink.
It’s also unbelievable how many food products include sugar in one form or another. To boost to your wellness plan, you have to know sugar terminology, and you have to know how to interpret the label (and teach your kids). The top three ingredients listed on the label are primary, so if you see a sugary term there, the product is loaded.
Some ingredients to watch out for: corn sweeteners, evaporated can juice, cane sugar, high fructose corn syrup, confectioner’s sugar, dextrin, honey, invert sugar, maple sugar, raw sugar, malt molasses, turbinado sugar, brown and white sugars.
I was also taught, while earning my dietitian degree, that “if it ends in OSE, it means sugar.”
Sucrose, lactose, dextrose and maltose … Watch out!
Sugar has invaded many products where you don’t expect to find it. I’m talking about things such as salad dressings, canned foods, pasta sauces, lunchmeats, “healthy” cereals and granola bars, dried fruit snacks, and more.
It’s no wonder the average American consumes 128 pounds of sugar per year. Prepared foods are hiding pounds of sugar, and adding pounds of fat, especially to our kids, who are at grave risk for diabetes. (Ouch, that hurts me to just write that).
Hopefully you’re aware how much sugar is packed into a regular soda, but sports and energy drinks are culprits that often fly under the radar. Because their purpose is “beneficial,” these drinks make it easy to forget that their labels are also important. But that 20-ounce Powerade you rely on to hydrate you has more than 8 teaspoons of sugar in it!
Some other big offenders (teaspoons of sugar per drink in ounces)
- Propel: 1.5 tsp per 16 ounces
- Vitamin Water: 7 tsp per 20 ounces (this one surprised me).
- Regular Powerade: 8.3 tsp per 20 ounces *
* Powerade and Gatorade do have low sugar options.
- Full Throttle: 13.8 tsp per 16 ounces
- Jolt Energy: 22.3 tsp per 23.5 ounces
- Amp: 7.3 tsp per 8.4 ounces
- Monster: 12.8 tsp per 16 ounces
Other drinks that pack in the sugar
- 7-up: 9 tsp sugar per 12 ounces
- A & W Cream Soda: 11 tsp sugar per 12 ounces
- Average cola: 10 tsp per 12 ounces
- Nestlé’s Ice Tea: 8-14 tsp sugar per 16-20 ounces
The bottom line: high sugar intakes are contributing to an epidemic of obesity in this country.
Exercise requires energy, pure and simple. But where does it come from? The answer is glycogen. But what is it?
When we digest food we’ve eaten, the carbohydrates are broken down by our bodies into glucose, and then the glucose is stored in our muscles . . . as glycogen. During periods of exercise, this process reverses, and glycogen converts to glucose once again, so that is may be used for energy. How long we “last” is greatly influenced by how much glycogen we have stored in our muscles.
Exercise that lasts less than 90 minutes is typical for most of us. Carbs typically provide 40-50% of our energy in the beginning stages of moderate exercise. What the body naturally stores will sustain you through a workout of this length.
But as the intensity of physical activity increases, the body’s carbohydrate consumption increases too. For events over 90 minutes, eat a heavy-carb diet for 2-3 days prior.
Picture the muscles like porous rocks. The more glycogen is filling all those crevices, the more energy reserves we have to draw upon. This is why cyclists, marathoners, triathletes, soccer players and other endurance athletes excel when they’ve pre-loaded for 2-3 days with about 70% carbs. Glycogen is the fuel which sustains the body in highly physical situations.
Have you heard the term “hitting the wall?” This refers to an actual event in the body, the depletion of glycogen. Once stores are gone, energy is truly kaput; you have no way to generate more.
Don’t assume you should eat a high-carb diet all the time, though, even if you exercise heavily. Once glycogen fills all the areas where reserves can be stored, any extra that is produced is stored as body fat. Eating too many carbs causes this excessive glycogen production.
Another danger of overdoing carb consumption: you can unwittingly “train” your body not to utilize essential fatty acids that come from fat. Not only does fat transport cholesterol and play a role in blood clotting, it helps us absorb vitamins and produce hormones.
Conversely, eating too few carbs forces the body to use protein for energy. The body will actually start to break down protein – the building blocks for muscles, bone, and other tissues – meaning you put yourself into a sort of self-cannibalization. Your body starts to feed on its own muscles and you lose muscle mass. This is also tough on kidneys. Not a pretty thought.
So strike a happy balance between protein, carbs and fat, and remember lean protein, high fiber and unsaturated fats as your first choice. It’s all about balance and timing: my 80/20 rule. Athletic training is 80% nutrition, 20% training. Get the food right, you have a bonafide mega-advantage over the competition.
Michelle Ciuffetelli, a Certified Personal Trainer in Fort Myers, Florida, says her favorite carbs are oatmeal (filling and a good source of fiber); sweet potatoes; fruit (a great snack); Arnold Sandwich Thins (good fiber); and Flat Out wraps (taste great, can wrap anything).
Now get moving. That’s a wrap!
What cyclists eat and drink determines how fast and how far they can ride. What are your goals? Recreation, competitive racing, or heavy-duty triathlons? Even recreational riders should pay attention to their diet; maximize your ride and get the body you want. All athletes and exercisers need energy to function.
Many cyclists avoid caffeine, knowing it’s a diuretic, but here’s a surprise. During endurance exercise, the dehydrating qualities of caffeine are practically nil with small amounts of caffeine. And studies have shown that it may help the body burn fat, rather than carbohydrate reserves.
Coffee is not an ideal source of caffeine for exercisers or athletes – therefore, don’t think you can justify your Starbucks habit. We have only 1,500-3,000 calories of reserve carbs, but the body stores 70,000 fat calories at any given time, so burn, baby, burn.
Each hour of an intense bike ride will use 500-1,000 calories. Your overall protein needs will increase during exercise; supplement at 1.2-2. g protein per kilogram of body weight per day depending on your intensity and length of exercise.
For endurance events, you can increase your carbs three days prior. This maximizes the body’s glycogen stores. While you ride, you need 30-60 g of carbs for each hour beyond the first hour. An energy bar works.
Practice eating while you ride and don’t change your food choice on race day. Remember, fat can contribute as much as 75 percent of your energy demands during endurance training. Keep foods simple.
During a ride in hot weather, the body’s ability to digest becomes compromised. Liquid foods avoid this situation, and keep you speeding along without much hassle. Certain energy drinks can fill the bill, as does an Ensure protein drink, available in any drug store.
Ensure also comes in powder form; having baggies of it allows you to add it to water, drink a meal, and continue on. You can also mix fruit juice and water for a source of hydration, carbs and sugar for your blood.
How’d you like to burn 350-500 calories per hour, doing something that’s refreshing and widely available? If your answer’s yes, then go put on your swimsuit and keep reading. Swimming is great exercise, whether you do it casually or in a serious, “endurance sport” manner.
Triathletes must make diet their primary focus if they want to significantly improve their performance. But for any type of athletic conditioning, nutrition is at least 80 percent of the formula, and training makes up no more than 20 percent.
Keys to the 80/20 formula are quality, quantity, and timing of nutrients … learning not only what to eat but also “how and when” will maximize results in triathlons, multiple-sport activities, and even for recreational exercisers. Developing good eating habits every day can make the difference between great training/exercise/events, and just struggling through.
Note that I said “habits.” Eating well can become a habit over time, one you no longer have to think about, or feel burdened by in any way. Commit to the concept of positive, life-enhancing, sport-enhancing long-term change through diet, and over time, you will develop this good habit just as easily as people develop bad ones.
Now, back to the pool. Is there any truth to the phrase “no swimming until one hour after you’ve eaten?” Yes, a bit, but only if you’re planning on swimming with extreme intensity, as in a triathlon.
Recreational swimming falls in a different category. You, your children or grandchildren can all swim or play in the pool after eating. Frolicking with a full belly is perfectly safe.
In fact, if you plan to swim in the morning – especially just after rising from a night’s sleep – eat something. Engaging in vigorous exercise on an empty stomach will cause you to suffer. You’ll feel weak, possibly dizzy, perhaps sick to your stomach. Certainly your workout will be a poor one and most likely will have to be cut short.
After sleep, your blood sugar is low. So have a snack before you hit the pool.
Swimming is less demanding than running or cycling for pre-activity nutrition. Even fruit, toast or a sports drink will do, to elevate the blood sugar a bit. Hydration before or during swimming is not much of an issue because you won’t overheat in water, but hydration after swimming restores electrolyte balance.
In all three triathlon sports, post-workout nutrition should occur within 30 minutes of stopping, when the body is most receptive to carbs for replacing glycogen lost during the workout. Ingesting protein will help muscles recover and rebuild stronger.
Women swimmers especially need to be aware of the potential for iron and/or calcium deficiencies. Lacking either or both of these essential minerals will affect performance.
Remember the 80/20 rule and decide now to develop good habits. It does not matter how hard or how much you exercise; good nutrition and healthy eating habits are the crucial component. Next week we’ll discuss nutrition for cycling.
Whether you’re a triathlete, a recreational or endurance runner, or even a power walker, your body relies on proper fuel to do what you ask it to do. Training will take you only so far, no matter how religiously you do it. Here’s a surprising statistic I mentioned last week: nutrition counts for 80 percent of athletic training.
I’ve always been an advocate of eating whole-grain foods – breads and pastas, wild rice, veggies, beans and oatmeal – but you must read labels carefully. Whole wheat does not equal whole grain.
Runners also need “good” fats, typically 20-30 percent of daily intake. Fat is energy for muscles, once quick-burning carbs have been used. Avoid trans fats. Heart-healthy omega-3s come in walnuts, flax seeds, cold-water fatty fish, soybean and canola oils and even tofu.
Don’t forget protein. A total of 15-35 percent of a runner’s diet should be lean proteins such as fish, poultry, low-fat dairy, nuts and seeds. Avoid foods high in saturated fats and cholesterol.
Find the percentages that work for you, and remember: hydration is key to the formula, and timing is everything. Drink early: do NOT wait for thirst to set in. Think of hydration as a pro-active commitment, not as a fix for thirst. Watch your urine: if it’s pale, you’re drinking enough water.
Always choose a pre-exercise meal that’s low in fat and fiber, is high carbohydrate and includes moderate protein. That’s the formula for endurance and energy.
While running, consume approximately 8 ounces of water every 15 minutes. If you’re exercising longer than an hour, alternate water and Gatorade about every 15-20 minutes. For high intensity workouts, I also suggest a sports drink like G2 (Gatorade2).
After running, you need 3 cups of fluid for every pound lost. Your body also needs protein and carbs (like chocolate milk and trail mix). A protein boost within 15-20 minutes of ending your workout will dramatically affect how your muscles rebuild and replenish.
The time period right after exercise – your short-term “recovery” window – is the most critical for improving your body. Training breaks down muscles, literally, and depletes natural energy stores (glycogen). During recovery, muscle tissue begins to repair and in so doing, strengthens. Energy replenishes.
Timing is key. Your short-term recovery window is only about 45 minutes, and can be wasted during a post-workout chat and/or drive home. Once this window closes, your muscles will no longer be receptive to the nutritional assistance you could have provided.
Bottom line: have a snack immediately following a workout that contains carbohydrate and protein, for this critical period. You’ll start to see a real change in your muscle tone, endurance and energy.
A good post-exercise meal, within 60-90 minutes, could be salmon, brown rice, broccoli, peppers and carrots. Let your body enjoy long-term recovery on “no-workout” days, while you focus on a healthy diet. And don’t skip meals. I personally eat six small meals a day.
Next week: nutrition for swimmers.
Ever heard the term “Weekend Warriors?” These fun-loving, sports-minded folks work hard then occasionally decide to have some fun by participating in an activity that’s new (or old and dear). The problem is, their body isn’t conditioned through diet and exercise for what’s about to happen, and the result is often an injury … sometimes a bad injury.
Common catalysts for weekend warrior syndrome are spring thaw, reunions, holidays, turning 40, turning 50, New Year’s resolutions and your teen’s friends playing ball in the lot next door. There are abundant opportunities to “jump right in” and although your heart’s in the right place, you could pay a big price later.
I’ve fallen victim to this scenario myself. I work out on a regular basis and eat well, but recently I played a charity softball game, a sport that I used to play in my younger years … and I could not get out of bed on Monday. I also could not use my Blackberry because my hands hurt so bad.
Had I at least been doing some type of similar activity before that game, or stretching the body parts I knew I’d be using, I might have had a fighting chance. Changing from a flat gym floor to uneven earth or rolling trails or sloped beaches can also cause issues. Imagine what the 50th-birthday-but-20-mile-bike-ride might do to an office worker.
If we’re not used to using certain muscles, we make ourselves prime candidates for debilitating or highly irritating injuries. I was thinking about the various ways to keep the body prepared for the occasional odd activity, and came across a great quote on the Internet: “Men over 40 should be fit for their sport rather than using their sport to get fit,” it said. This surely applies to everyone contemplating a sudden, big burst of athleticism.
The easiest way to avoid injury is the one requiring the most discipline: don’t do too much of anything that’s new. Start out in moderation, play part of the game, do 5 miles instead of 20. You could save yourself a stress fracture or a couple of very uncomfortable weeks.
Flexibility and stretching are key, too, so if you know you have a new sport ahead, start working that part of the body, stretching daily, and always stretch after a workout to gain flexibility. A balanced diet and proper weight is always a good idea. Hauling an extra 30 pounds around a make-believe football field is tough.
Here’s another tip: A lack of magnesium can lead to muscle weakness and cramps. Magnesium is lost via sweat, so regular exercisers and even saunagoers need to take in enough magnesium rich foods or supplement magnesium. But after a spontaneous workout, you’d do well to have some on hand.
Weekend warriors can benefit from maintaining a healthy mineral balance. Think of magnesium as your “muscle mineral.” The FDA recommends 310-420 mg daily for most adults.
Here are a few magnesium-rich foods if, like me, you prefer a healthy diet to taking lots of supplements: 3 ounces of halibut, 90 gm; 1 ounce dry roasted almonds, 80 gm; 1 ounce dry roasted cashews, 75 gm; 1/2 cup cooked soybeans, 75 gm; 1/2 cup frozen spinach, 75 gm; 1 ounce mixed dry roasted nuts, 65 gm; 2 biscuits of Shredded Wheat cereal 55 gm; 1 cup instant fortified oatmeal, 55 gm.
I also like to keep resistance bands all around me: tied to doors, in my travel bag, in front of the TV, wrapped around the legs and arms of my chairs. A good 10-minute workout with bands can be great if done right.
So if your college roomie has challenged you to a tennis rematch from days gone by … start working the “pushing” muscles on your chest wall, and get your shoulder primed for action. Do some sideways motion drills, and start taking magnesium. If it’s been a while, you’re going to need it!
If you’re going to mess around with whey, there are some things you need to consider. And recent news makes the topic even more important for those adding supplements to their shakes.
Remember Little Miss Muffet? Nobody ever told us, but she was lactose tolerant. How do we know? Because she was happily eating her “curds and whey.” Those of us not raised in Wisconsin are less likely to be familiar with these two words but they’re both dairy products.
Curds are made by curdling milk with an acidic substance like vinegar or lemon juice. The liquid portion which is drained off is whey. Whey is also a liquid by-product of cheese production. After childhood poems, the most popular exposure to whey is in “Whey protein,” commonly added to shakes by athletes, exercisers, body builders and people trying to gain muscle. It might surprise you to learn that whey is often hiding in our food products, even “non-dairy” items which are processed and prepared.
This is part of what makes trying a dairy-free lifestyle so difficult. To help sort through the nutrition labels, use this comprehensive list of the most common dairy ingredients present in foods. Whey is present in a variety of processed and prepared food products. Whey protein is composed of lactalbumin and lactalglobulin, and is found in both food products and health supplements. Other common forms of whey present in food products are sweet whey, whey powder, whey protein, whey protein concentrate, and whey protein hydrolysate.)
Here’s some great news for active adults. Even if they’re lactose intolerant, athletes, exercisers, body builders and people who want to gain lean muscle can still consume protein by using collagen instead of whey. It can be taken before and after activity: to pre-load before a workout, or to help with recovery after exercise.
Check the label and be sure the collagen protein you are choosing contains NO added whey. Some “newer” collagen proteins, such as AminoRip, contain NO lactose, NO dairy, NO carbs, NO fats, NO sugar, NO high fructose corn syrup (HFCS), NO sorbitol, NO gluten, NO soy, and NO whey.
Here’s another reason to pay attention to your choice of protein supplement. Consumer reports testing found that due to contamination, some “protein shakes” exceeded United States Pharmacopeia (USP) standards for exposure to heavy metals when three or more servings were consumed a day. Failing the heavy metal test were some of our most popular protein shakes, including EAS’s Myoplex and Cytosport’s Muscle Milk.
It’s easy to forget that whey protein is a dairy product, and important to remember that collagen is an alternative protein. If a person is, in fact, lactose intolerant, then ingesting whey protein can cause him or her to experience great discomfort with symptoms like abdominal discomfort, belly cramps, diarrhea, nausea, itch or watery eyes, and even possible asthma attacks. The more you consume, the more severe the symptoms would be.
Whey protein doesn’t cause the problem, but because you’re taking large amounts in a shake, symptoms can manifest themselves for the first time in people who generally are capable of handling small amounts of lactose. Lactose intolerance is different than a milk allergy, but people often confuse the two because the symptoms can be identical (bloating, stomach pain). These two conditions are not related, however. It’s the immune system which is reacting to a milk allergy.
Lactose intolerance, on the other hand, is all about the digestive system. Lactose intolerant folk don’t produce enough of the enzyme lactase, which is needed to break down the sugar in milk. Amazingly, it’s estimated that 75% of all people decrease in production of lactase during adulthood. The intolerance really ramps in during childhood, though, particularly for Mexican Americans who jump from 18% at age two to a whopping 47% by age 10. That’s a lot of potential tummy aches.
Non-dairy products may also contain lactose. If you know – or even suspect – that you’re lactose intolerant, then spend some time reading product labels. Any of the following ingredients mean the product has lactose: dry milk solids, nonfat dry milk powder, milk by-products, curds, and whey. It’s also good to know that dairy products which are “fat reduced” or fat free” generally present higher lactose, as do low fat foods, which often incorporate dairy solids.
I think I’ve milked this topic for all it’s worth and now I have a stomach ache. See you again next week.
Smoothies are a great snack or meal replacement (and a mobile one at that). They’re especially healthy as a meal replacement if you follow my recommended pattern of eating five to six small meals per day.
Smoothies can also be effective for weight gain or weight loss and are super for helping you stay healthy. It’s all about what goes in the blender, and the beauty of smoothies is that you can customize them not only to your taste, but also to your dietary needs.
If, for example, you need a pick-me-up to aid in recovery after an athletic event or exercise, use orange juice, apple juice, skim milk, ice, soymilk, pineapple juice, Gatorade, water or low-fat chocolate milk as the liquid base. I typically recommend liquid recovery over solid because it’s absorbed faster, is quick to intake and easier to talk someone into doing if they’re hesitant to eat after a workout.
There’s also the rehydration factor.
I recommend smoothies and liquid supplements for the same reasons: they’re easier to consume, and have a faster availability of nutrients due to shorter transit time from ingestion to utilization. The science of nutrition says, quite simply, that liquids simply have a faster absorption rate.
If you’re trying to add protein to your diet, blend natural peanut butter, skim milk or almonds into your smoothie. Green tea smoothies can aid in weight loss as well as give you a healthy dose of antioxidants. I recommend Stevia, Agave and Splenda when you want to add sweetener.
At our house, we use frozen strawberries, banana, cranberry grape juice, AminoRip protein supplement and ice. If we want to make more of a shake, we add skim milk, or just replace the cran-grape with skim milk. When making smoothies for my 14-year-old son, however, I would use all of the above and replace skim milk with whole milk.
After-school snacks that include protein are another way to power-pack your kids with nutrient-dense foods. Almond milk, kale, cacao nibs and vanilla rice protein make a really good smoothie.
Keep your fridge stocked with smoothie ingredients and you’ll be far more likely to whip up a healthy treat for yourself, your friends or family. Buy fresh fruit in season and freeze it.
Yogurt smoothies made with frozen bananas or strawberries are terrific. Some of the tastiest fruits for smoothies include blueberries, raspberries, blackberries, strawberries, banana, apples, pineapple and peaches.
Get creative in how you mix them, and make yourself happy. Experimentation can lead to some wonderful surprises for your palate. It’s that easy.
Frozen fruit smoothies are a quick, nutritious breakfast food, hydrating you early and giving your body the full range of nature’s bioavailable vitamins, nutrients and antioxidants. They’re also full of natural fiber and help boost the immune system. You sure can’t say that about a donut.
I love my Magic Bullet blender and the manufacturer has a ton of great smoothie recipes on its “Buy the Bullet” company website. Share your favorite recipe with me via the comments column at The News-Press.com, or on my Facebook page, and I will post the recipe, along with my thoughts, and/or recommended changes.
Don’t be tempted to skip a meal, especially if you’re trying to lose weight. Substitute a smoothie instead. And if the thought of cleaning a blender is making your resistant to this oh-so-healthy option, I have fallen prey to that myself. Just head straight for Smoothie King. You might see me there!
(Originally in print in The News-Press, a Gannett daily paper serving southwest Florida, under the column Nutrition Notes. To see in its original form, until archive is deleted: http://www.news-press.com/apps/pbcs.dll/article?AID=20105110308 )
Elaine Hastings is a registered dietitian and owner of Associates in Nutrition Therapy in Fort Myers. Hastings can be contacted at Elaine@associatesinnutrition.com or by visiting AssociatesinNutrition.com. Follow her on Twitter @elainehastings
For more on the Get Fit Lee challenge, visit www.GetFitLee.com. Take the Challenge, Change your Life!
©2009 Associates in Nutrition Therapy. All Rights Reserved.
Article makes American Dietetic Association newswire…Nutrition: RD credentials signify specialized training
My latest News-Press article made the ADA’s news service! Be sure to read the article below on the significance of RD credentials. You can also link to the ADA’s Web site at www.eatright.org. They have the very latest news on food and nutrition. With so much information on the Web, it’s important to find credible sources. The ADA is a valuable resource for both health care professionals and consumers.
There is so much emphasis on the importance of food and nutrition that it is understandable why consumers may be confused. Who are you getting your nutrition advice from? Your gym? Magazines? A weight-loss program? The Web?
All of these sources can offer valuable information; however, you need to know that some of the advice you will receive from them is not necessarily accurate. New diet recommendations constantly emerge, making it sometimes difficult to distinguish fact from fiction. You should be especially careful if anyone offers you quick fixes that seem too good to be true.
If you are confused about the science of nutrition and weight loss, or have been receiving conflicting advice and not seeing the results you want, consider making an appointment with a registered dietitian, a specialist in the study of nutrition, who can assist you with planning a diet to promote a healthy lifestyle.
Certified by the state, RDs undertake the practical application of nutrition to prevent nutrition-related problems.
They are also involved in the diagnoses and dietary treatment of disease.
Dietitians in many settings work with people who have special dietary needs, inform the general public about nutrition, give unbiased advice, evaluate and improve treatments and educate clients, doctors, nurses, health professionals and community groups.
Sometimes, RDs will refer to themselves as “nutritionists,” because it is a term the public is familiar with. However, not all “nutritionists” are necessarily RDs.
Make sure the person you choose to see has RD credentials to ensure that person has received the necessary specialized accredited training.
That training includes classes in food and nutrition sciences, food service systems management, business, economics, computer science, culinary arts, sociology, chemistry, communications, education, biochemistry, anatomy and physiology, microbiology, pharmacology and psychology.
To make the transition from dietitian to RD requires the completion of an internship and the successful passing of a national board exam.
Why should you consider a dietitian instead of relying on the trainers at your local gym or your monthly fitness magazine? Dietitians have special skills in translating scientific and medical decisions related to food and health to inform the general public. They also play an important role in health promotion.
A dietitian will work with your doctor to assist you in fine-tuning your medications, meals and exercise requirements. Dietitians also will be able to assist you with reading food labels, and provide cooking and grocery tips.
Elaine Hastings is a registered dietitian of Associates in Nutrition Therapy in Fort Myers. She has been practicing for 15 years and was recently named president of the Southwest Florida Dietetic Association. A “nutrition entrepreneur,” she works contractually and is also a writer, motivational speaker, product researcher, counselor, sports-nutritionist and eating disorder advocate. Continue to read her series on Tuesdays. You can contact Elaine at www.AssociatesinNutrition.com, Call her at 239-275-2132 or Email her at Elaine@associatesinnutrition.com