Q: When I went off a high-protein, low-carbohydrate diet, I regained several pounds within a few days. What can I do?A: The rapid weight gain after a low-carbohydrate diet comes from water. When we limit carbohydrates, our bodies' ability to mainta
Q: When I went off a high-protein, low-carbohydrate diet, I regained several pounds within a few days. What can I do?A: The rapid weight gain after a low-carbohydrate diet comes from water. When we limit carbohydrates, our bodiesâ ability to maintain normal water balance is disturbed and we tend to become dehydrated. As soon as the body starts receiving normal amounts of carbohydrates again, the lost water is restored. It may take a few weeks for your bodyâs water balance to completely normalize, so be patient and avoid weighing yourself. You should be aware that for lower risk of cancer and other health problems, including weight control, sound nutritional recommendations emphasize eating vegetables, fruits, and whole grains. These foods all contain carbohydrates. Another problem with low-carbohydrate diets is the tendency of people after such a diet to go to the opposite extreme and overeat the foods they have missed. When you want to lose weight, find a healthy and enjoyable âmiddle ground,â control your portion sizes, exercise, and you will succeed.
Q: What does âhigh potencyâ on a vitamin label mean?A: If the product contains just one vitamin or mineral, âhigh potencyâ means that it supplies 100 percent or more of a dayâs recommended consumption. If the product contains several vitamins, minerals, or both, at least two-thirds of them must supply levels of 100 percent or more of daily recommendations. The term âhigh-potencyâ does not mean that a productâs nutrients are in any way better absorbed or more effective than another productâs. The word only makes a product sound more desirable. You should also be aware that there is danger from âtoo much of a good thing.â An excessively high-level supplement could change the normal proportion of one nutrient to another in your body.
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Q: Are margarines with special ingredients to lower blood cholesterol effective?
A: Yes. Margarines with plant stanols or sterols can help lower blood cholesterol by interfering with the bodyâs absorption of cholesterol from the diet. To work properly, 1.3 grams of stanols or sterols are needed daily. The margarines are labeled with how much they contain, but basically you must eat two to three âservingsâ of this margarine daily. Studies show that proper use can lower LDL (âbadâ) cholesterol about ten percent more than a heart-wise diet that is low in saturated fat and high in fiber. These special margarines are more expensive than regular margarine, so see if you can maintain a healthy blood cholesterol with healthy eating habits first. If you need the extra help, these margarines are safe and effective.
Q: How can I tell if Iâm getting enough fiber?
A: Current governmental dietary recommendations call for women under age 50 to get at least 25 grams of total fiber, while those over 50 should aim for 21. Men under age 50 are to shoot for 38 grams of total fiber daily, while those over 50 should strive for 30. One way to make sure you are getting enough is to check nutrition labels on all grain products, like bread, cereal, crackers, pasta, and rice, as well as beans and mixed dishes. Be sure to adjust the fiber content listed to account for your portion size. Since fresh produce is not labeled, estimate its fiber content by counting two or three grams for each half-cup serving. Do not count juice as supplying any fiber. If you eat five servings of fruits and vegetables and six servings of grain products, including at least three whole-grain servings, you should reach 21 grams. To go beyond that, boost your servings of fruits and vegetables even higher, choose more whole grains and add bran products, beans, nuts, and seeds to your meals and snacks.
Q: What causes heartburn?
A: Heartburn occurs when the acid contents of the stomach rise up into the esophagus (the throat tube that connects the mouth to the stomach) and irritates the tissue there. Besides being uncomfortable, heartburn is believed to increase the risk of esophageal cancer. Esophageal cancer has increased dramatically in the last 30 years. Smoking and obesity seem to be important causes of this acid reflux. Some studies suggest that high-fat meals may relax the stomach opening, making it easier for acid to get out. Other studies contradict this idea. It may be that overeating stretches the stomach and causes acid reflux. Individual anatomical or hormonal factors that have nothing to do with diet, weight, or smoking may be the cause for some people. What we do know is that frequent heartburn does damage and should not be ignored or tolerated by popping antacids. Proper medical therapy can control the problem for almost everyone. But if an unhealthy diet, weight, or lifestyle is the cause, it would be best to solve these problems, since they produce other negative effects on health.
Q: How much calcium is in calcium-fortified cereals?
A: Products vary. Check the Nutrition Facts label for the amount of calcium in any specific cereal. The amount is listed under â% Daily Value.â For calcium, the Daily Value used for reference on food labels is 1,000 milligrams (mg). Many of the fortified cereals now provide 10 or 15 percent of Daily Value for calcium, which equals 100 to 150 mg of calcium in the cereal itself. Some cereals provide 25 percent (250 mg) to 60 percent (600 mg). Remember that these amounts are all based on the serving size listed on the label. If your portion differs, adjust these figures accordingly. Also, these figures are for the calcium in the cereal itself. If you add a half to one cup of milk (and consume it all), that adds another 150 to 300 mg of calcium. While calcium-fortified cereals contain more calcium than other cereals, even one serving of these cannot provide the recommended daily total of 800 mg (for children under 9 years) or 1,000 to 1,300 mg for adolescents and adults. Furthermore, studies show that we effectively absorb only 600 mg of calcium at a time. Eating a jumbo bowl of fortified cereal with milk is not a recommended way to meet your daily calcium needs.
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Q: At what age should my child switch from childrenâs to adult vitamins?
A: If you choose to have your child take vitamins, at age 14 they should probably switch to an adult formula. That is the age when the Recommended Dietary Allowances take a big jump. But if a younger adolescent girl has begun menstrual periods and lacks iron in her diet, it could be appropriate to switch her to an adult RDA-level supplement at a younger age. High-dose products should be excluded. Calcium is the exception to the major nutrient-need increase at age 14. Recommended amounts increase to 1,300 milligrams (mg) at age 9. This amount can be obtained from a balanced diet with three-and-a-half to four servings of dairy products or other high-calcium foods daily. If your child cannot meet this goal, calcium-fortified foods or a separate calcium supplement is in order beginning at age 9. Also, if you drink well water or other nonfluoridated water, fluoride supplements (either as part of a multivitamin or separately) are recommended through age 16.