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Your Top 10 Nutrition Questions Answered

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As a nutritionist, it’s hard to go anywhere where people don’t want to pick your brain – on the airplane, at the grocery store, standing in line at the bathroom! Over time I have found that most people have the same burning questions and, unfortunately, the same misinformation.  Here are the answers to the top 10 questions I get asked!

Should I cut carbs to lose weight?

If you were to ask any stranger on the street “What is the best way to lose weight?” they would most likely say avoid carbohydrates.  This has been the go-to answer for years and the truth is that it will result in fast, initial weight loss.  However, for most people it is not sustainable and if you are a woman or exercising, it can actually have a negative hormonal effect over time.  Specifically this means that for women it can actually increase your cortisol and increase belly fat.

First, remember that fruits and vegetables are carbohydrates and they should make up the majority of your day.  Next, most people thrive on a moderate amount of whole grain carbs per day. If you are just starting out (and exercising), try making sure that at your main meals you are getting ~1 cup of whole grains (rice, potatoes, beans, quinoa, etc.).  This is approximately 1 fist full.  You may need to slightly increase it or decrease it based on your body type but this is a great starting point for most people.  It will get you closer to a long term solution rather than a short term fix.

I eat healthy, do I need to take vitamins too?

When I first became a nutritionist, this was one of the hardest things for me to come to terms with.  I really wanted to believe that we could get all of our nutrients from the food we eat.  However, even if you are getting really high quality food into you every day, I find that most people benefit from a few extra vitamins & minerals.  All supplements are not created the same.  I would opt for a “food based” vitamin.  These are supplements that deliver the nutrients in the same form they are found in nature.  This tends to make them easier on your stomach (i.e. no nausea) and better absorbed by your body.  Two great over the counter brands are New Chapter and Rainbow Light.

I know I’m supposed to eat more often, but I’m not hungry during the day.  What should I do?

It is important to remember that eating 6 small meals a day isn’t for everyone.  Check out this blog to help determine how often you should be eating.  Still many of us misinterpret our hunger signals, wait too long in between meals and then end up over eating.  For many of us hunger isn’t your stomach growling.  It can show up as a slight change in mood (not quite “hangry” but a little more easily frustrated or things just seem a little harder), trouble concentrating, lack of motivation or fatigue.  Next time you are experiencing one of these symptoms try having a small, healthy snack and see if your body was telling you it was hungry in a way you weren’t expecting.

Do I need to eat differently on days that I exercise and days that I don’t?

Elite athletes or people at the end stages of training for an endurance event need to eat differently on long training days vs. rest days.  However, the average exerciser benefits from consistency rather than eating more on days that they exercise and less on days that they don’t.

I have high cholesterol, should I stop eating meat?

Dietary cholesterol is not the leading factor in body cholesterol.  What that means is that the cholesterol in your food does not go into your body and automatically stick to your arteries. Instead of cutting out all dietary cholesterol, focus on adding fiber.  If you shoot for 35g of fiber per day from beans, legumes, vegetables and whole grains, you should see a reduction in your cholesterol.

How much water should I be drinking?

The rule of thumb is half your body weight in ounces.  So if you weight 160 lbs. that is 80 ounces of water or 10 glasses.  Check out this blog for tips to sneak in more water.

A lot of nutrition bars are full of sugar – how do I pick a good one?

Look for a bar with more fiber than sugar AND/OR protein than sugar.  Next make sure that they didn’t take out the sugar but replace it with sugar alcohols or artificial sweeteners.  My favorite bars are the KIND Nuts & Spices line.

I started exercising and now I’m hungry ALL THE TIME!  What should I do?

Focus on your post workout meal timing.  When we exercise we use our short term energy stores in our muscle and liver.  This is a very important type of energy and it is the priority for your body to refuel it immediately after you stop exercising.  Make sure to have one of your meals or snacks within 30-60 minutes after you stop exercising.  This will help your body recover from your workout and help curb your appetite so you don’t turn into a bottomless pit!

I can lose weight but it’s the maintenance that I struggle with. How do I maintain my weight loss?

One of the biggest misconceptions of weight loss is that there is a “weight loss zone” and a “maintenance zone.” In other words, you use one strategy to lose weight and another to maintain. The fact of the matter is there is no end date when it comes to healthy eating and exercise.  If you use one technique to lose weight and then plan on using another to maintain you will most likely gain all of your weight back (and then some).  When you are considering implementing new habits, it is important to consider if you can do this long term.  As you consistently add in these healthy habits you will lose weight, and when your body is at its healthiest spot, it will stop.  You can read more about the myth of the maintenance zone here.

What is the main thing that causes people to fall off track?

Perfectionism.  This tends to show up in one of three ways:

  1. Waiting for the perfect time to start…and then never really starting.
  2. Setting very rigid black and white rules, derailing when they are not followed perfectly and then being too ashamed to actually examine the setback.
  3. Assuming that they are the failure rather than considering they had simply chosen the wrong solution.

The reason I know this is that I am a card carrying member of the Pain in the Ass Perfectionist Society (PAPS for short!).  Boy, is it exhausting.  When it comes right down too it, it is really just a sneaky way of not fully committing.  Instead of saying “I’m going to figure this out no matter what!” we say “I’m going to figure this only if it goes 100% as planned.”

Here’s the thing, there are a lot of layers to this whole food thing.  There is the science part (that we love to dive into on the internet), there is the planning part (that we love pin on on Pinterest), there is the social part (that we love to share on Instagram) and the emotional part (that we love to hide from everyone).

None of the parts follow rigid rules so true a true nutrition solution involves an understanding of how to manage them rather than expecting things to always go 100% as planned.  This is not a licence to justify, but if your solution doesn’t involve flexibility, it is not the right solution for you.

 

1,812 comments
  1. The most common question I get is how to avoid being so tired. I normally tell them to check their carb intake and next time they visit the doctor get a full blood work up. Thoughts?

  2. Hi Colleen,

    That is a great question! I agree on the carb intake and blood work. Moreover, their carb balance is important. What I mean by that is to not eliminate carbs but make sure that they are also having protein. I would also investigate their sleep. Sometimes things that didn’t impact our sleep in the past can start to play a role. The most common example I see is a glass of wine at night. As we age, the impact of alcohol on our sleep can become much more significant. Finally, taking a magnesium supplement can often help with both falling asleep and the quality of their sleep. I hope that helps!

    Tara

  3. Hi Tara, I have been hearing a lot lately about celery juice and intermittent fasting. Are these just two of the newest trends we should avoid or is there actual evidence that these methods work? Let me know what you think!

  4. Hi Michelle,

    I’m so happy you asked this question:) Yes, there has been a lot of interesting research on intermittent fasting (IF) and overall health. My first piece of advice is that this is a little more of an advanced level of nutrition. Meaning if you are just starting out in the world of nutrition you should first make sure you have mastered the basics and then use this as a next step. Also, if you have a history of eating disorders or are pregnant or breast feeding, I would skip this altogether.

    It seems as though the “sweet spot” for fasting is between 9 and 13 hours and I don’t see a ton of value in the really long fasts. Most of the research also shows that fasting based on your circadian rhythm has the most benefit. Basically this means eating with the sun. Most people don’t like this because it is much easier to break their fast later and then eat later. However, more health benefits are associated with eating earlier in the day.

    So in summary, it’s not a bad concept to play around with. If you want to try it, I would start with a 12 hour fast/eating window and then go from there. If you find it is leading to disordered behavior, doesn’t feel good or just doesn’t fit your life, I would stop. It is far from a silver bullet when it comes to nutrition or weight loss. I hope that helps! xo, tara

  5. Great to hear from you! I just answered a question about intermittent fasting below (or maybe above!). Let me know if that helps 🙂

    As for celery juice, I have to be honest, the science that the Medical Medium uses makes me cringe and want to go hug my HS biology teacher (Hi Mrs. Cascio!). Having said that, there is a lot to be said for anecdotal evidence and that shouldn’t be ignored. Celery juice certainly isn’t going to hurt you and adding it into your diet can certainly have some benefits. So if you want to try it, I say go for it and I would absolutely love to hear how it feels! What I would also recommend is to really pay attention to see if it has other positive impacts on your behaviors. Oftentimes when we do something like this (especially first thing in the morning) it can have a powerful ripple effect on our day. For instance does paying attention to how food makes you feel cause you to make different choices? Are you going to the grocery store more often and therefore having more food in the house? Are you proud of your consistency and is it having a positive impact on your mood and outlook? I’m not saying this to discount the celery juice, but when we give too much credit to one thing it can oftentimes make us not pay attention to all of the great things that we are doing. Looking at change more holistically makes it more robust so when you are stuck somewhere without a juicer or without celery, you can turn to your other behaviors and realize the powerful role you have in change. Does that make sense?

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  147. Are you presently considering packaging up and going out for the camping getaway? If you are planning for weekly lengthy continue in the outdoors or possibly a simple a single night experience, you should program. The details out of this post will take some pressure off of the shoulders. Provide a plastic-type material garbage bag and set most of you family’s messy laundry washing within it. This keeps those items from mixing along with your nice and clean clothing. In addition, it can make stuff convenient for you personally if you return home. You can just dispose of the case inside your washing machine and commence focusing on all of it quickly. If you are vacationing with kids, provide them with the ability to work with you when you are getting to the campground. They can bring equipment, give you support as you set up the tent and search for fire wood. It will not only place them occupied and out of problems, it will likely be enjoyable for them as well. When you are going out for your very long awaited outdoor camping trip, don’t forget to take together your mobile phone. You could be inclined to leave all the text messaging and calls powering, yet your cellphone is usually one of your most critical protection lifelines in the event of an emergency. Make sure it is entirely billed and keep it protected from the weather in the plastic-type material handbag or waterproof scenario. Expose yourselves to many other people outdoor camping in your instant place, as a way for being sociable and much more likely to help the other person out. If another crew arrives right after you’ve put in place, provide to assist with their tent or equipment. If something goes awry through the journey for anybody, it’s much better to request the aid of one who was well-mannered enough to introduce on their own. What far better way to commit your hard-earned vacation time when compared to a stay in the forest with a campfire? With a little luck this information has shown you new and much better ways of working with with all the current small challenges caused from roughing it, and may help make your next day out even more fun.

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  153. Many individuals wish they understood how to offer the best time whenever they go camping. But there isn’t a great deal of understanding online on how to have fun while you camping. Lucky for you this is amongst the number of places where you can discover how to get the most from your camping encounter. Those major, colorful plastic material storage space receptacles make outstanding places to save and organize all of your current camping equipment. Whilst in your house, keep it in the dresser or maybe the garage and appropriate before leaving to your outdoor camping vacation, put it from the trunk. It should keep everything air flow-tight, free of moisture and easily available. Find out your items before heading camping outdoors. The process does actually help. Nobody wants to arrive at the campground, only to realize which they don’t learn how to use something or put in place their very own tent. Practice together with your new equipment before you ever set up foot about the camping site. In case you have kids camping outdoors along with you, package a number of craft products. Once you get in your internet site, show them how to do leaf rubbings. You will always find various results in in all of the styles and sizes, so striving all of them out will require some time. The kids will likely be happy and you will have some tranquility and quiet whilst you relax and see them. Consider only photographs leaving only footprints. That is the general guideline when camping out. Only use the natural resources that you require and you should not leave any remnants that you simply were actually camping out whenever you depart. Get all rubbish, extinguish and cover any fire pits, bury all man waste, making the region where you camped appearance just as it did once you thought it was. As was demonstrated in the previously mentioned write-up, camping outdoors can indeed be exciting, but it usually takes some innovative organizing to make sure everything moves well. Make use of the suggestions and recommendations demonstrated right here to generate a checklist so that your trip is just one of rest rather than one of “�I desire I would personally have planned this better beforehand’.

  154. Planning is vital to owning a special camping expertise, regardless if you are just pitching a tent out back or jetting away for a trek throughout the Rockies. Check out the information and facts supplied for some exceptional tips about getting ready for a camping out trip. You will likely appreciate this information. When you are camping out, essential for your personal equipment is a success blade. This is the most important a part of your camping outdoors gear. Purchase a superior quality surviving blade, not only the least expensive you can find, your daily life may depend on it. These cutlery are common quite similar there is a lengthy blade serrated on a single side along with a hollow take care of. Within the manage it is possible to have fishing collection, hooks, a compass, and suits like a tiny survival system. Invest in a high quality tent. It can be appealing to rating a great deal with a tent, but you need to find something which can take each you, your family members members and your belongings. Attempt visiting a retailer that are experts in exterior gear. They tend to have nicely-created products which may last for a while. The navigation is vital in terms of camping out. It is very important know where you stand, and how to get back to civilization should you become misplaced. Usually bring a map in the location, plus a compass to assist you to. You may also work with an outside Gps system that will provide you with the navigation details, as well as additional information including altitude. An important error that campers make is that they can get shed occasionally. Usually do not allow this to occur to you. Should you be unfamiliar with the spot you might be camping outdoors in or in case you are in a backwoods place, tend not to stray too much through your campsite. A portable Global positioning system is a great investment if you are planning any sort of backwoods camping outdoors journey. When you’re getting a brand new tent for your camping getaway, remove it and set it in the home before going camping. This will allow you to obtain the expertise essential for constructing your tent. Also, this can help to lessen the issue that you have when out in the forests. Camping is a huge popular hobby for a long time for folks spanning various ages. With some planning and know-how, you are able to plan a outdoor camping journey that will be calming and unique for all. It really is hoped that this article has offered you using the details you need to have a prosperous vacation.

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  156. Outdoor camping is a wonderful way to connection with loved ones. Some people miss out on this wonderful chance simply because they truly feel it is sometimes complicated to make it happen appropriate. It is not necessarily very difficult when you some good assistance. Browse the pursuing report to understand more about camping. To improve your getting to sleep expertise whilst camping outdoors, take a pad alongside that you could location under your sleeping travelling bag. This cushion provides a obstacle between you and also the difficult ground where by twigs and plant knots could cause unusual slumbering circumstances. In case a cushion isn’t helpful, take a couple of extra comforters that one could collapse over on themselves to create some pillow. If you’re getting little ones on your camping out journey, over-pack for them. Outdoor camping is untidy. The soil is like a magnet that draws your young ones into the clutter. For this reason, your children will probably be filthy by the end during the day. Although this is unavoidable, having added garments readily available is obviously wise. It’s greatest to be ready. It is important to do not forget that receiving filthy is inevitable. Being ready for this makes sure you don’t anxiety a lot of in the event it occurs. Appreciate your time and efforts and don’t reluctant to become messy. You will get straight back to normal right after coming back home. Keep watch over the climate. Bad weather or some other conditions could affect your travel some time and your experience with the campsite. Make sure that you have products which is appropriate for the climate circumstances that you might experience. Adapt your departure time as necessary in an attempt to steer clear of the majority of the bad weather, if possible. When you’re acquiring a new tent to your camping out vacation, remove it and set up it at home before heading camping outdoors. This will assist you to obtain the expertise essential for constructing your tent. Also, this can help to lower the difficulty that you may have when outside in the wilderness. While you now know, camping outdoors, while a lot of fun, does demand a substantial amount of know how and preparation. Be sure that you are ready for anything which might be tossed your way by apply the ideas you possess just study in this article. Applying this suggestions is a wonderful way to make certain you possess an satisfying journey.

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  160. Camping outdoors may be fun, however it isn’t anything you would like to do on a whim. It will workout much better if you are planning a camping outdoors getaway and plan it nicely. The following post outlines essential things you should think of just before going out for that weekend obtaining in touch with mother nature. When preparing for the camping trip, do not neglect recliners as well as a fm radio. Among the finest areas of camping outdoors is sitting throughout the campfire. You could sit down on a well used sign, why make an effort when you are able pack chairs and become secure. The stereo is designed for enjoyment sitting down across the flame. A much better strategy is always to provide your electric guitar for a sing alongside. Pre-amazing your ice chest area by filling up it with loads of ice cubes, a minimum of 6 hours ahead of departure. If you are going to keep, pack your refrigerated cooled cocktails and prevent an ice pack, not cubed. Popping place temp beverages is going to take up beneficial ice-cubes-daily life, as well as the cubes will burn much faster when compared to a block! Package a couple of shovels if you can find kids with yourself on your holiday. Youngsters adore nothing better than excavating from the dirt, and getting the best extras is very important. If you have room, provide a pail way too. Your kids will gladly entertain them selves within the grime while you unpack, create camping and make everything you need to do. Are you aware that a simple vanity mirror can help to save your daily life? When you are camping outdoors and land in a surviving circumstance, a basic handheld match may be used to sign for aid many a long way away. Do not purchase the standard cup vanity mirror, a lot of camping provide merchants market decorative mirrors manufactured from Lexan that may drift and they are almost unbreakable. Be sure you have cover in case there is rain. When you’re out in the forest, a rainstorm can be moist, chilly and uncomfortable. Be sure to have some sort of protection from the rainfall, may it be a tent, cabin or low fat-to. Within a pinch, you can use a junk case as being a poncho! Now that you know what it requires to experience a very good outdoor camping trip get ready for several fascinating journeys in the future. Use exactly what you acquired nowadays about camping to experience yourself with a good time from your standard regimen of existence, and to have an expertise you’ll always bear in mind.

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  170. Are you presently considering going on a camping adventure for awhile now? Do you consider that camping can be something that looks out of your world of likelihood for you personally? Properly it doesn’t must be, you can understand how to enjoy an exciting camping out experience with the following tips. In case you are going with kids, allow them to have the opportunity to assist you once you get to the camping area. They can carry items, support you as you put in place the tent and look for firewood. Not only will it have them occupied and out from trouble, it will likely be enjoyable for them also. Keep close track of the elements. Rainwater or other conditions may possibly effect your traveling time and your practical experience on the campsite. Ensure that you have items that is right for the climate situations that you could face. Modify your leaving time as necessary to try to avoid the bulk of the not so good climate, if possible. If you’re unfamiliar with camping outdoors, you’re going to would like to arrive early on for the camping area. The reason for this can be you may be a novice to the campground site and policies, and will also sluggish you down. You don’t want to be caught creating camping at night, so just appear a bit sooner than you normally would. Investigation any possible campground well. Each one has distinct services. Some may have showers and washrooms, while others might not. You can even find several campgrounds which are really elegant, with on-site small golf games or normal water park systems. You might not need or want everything that, so body it out in advance in order that you are certainly not let down when you are getting there. As was stated at first of the article, quite a lot of preparation needs to be accomplished prior to going out on the camping out getaway. The ideas provided in the following paragraphs is a wonderful way to make sure that you’ve dealt with every one of the fundamentals so your outdoor camping getaway will likely be as safe and satisfying as you possibly can.

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