Ask Keri

Keri answers some of your most commonly asked questions about nutrition and healthy eating.

Q: What are some healthy, on-the-go snacks?

A: Here are some favorites:

• Whole raw almonds, walnuts or peanuts (20)
• Drinkable yogurts
  (make sure to look at calories-some are way too caloric and high in sugar!)
• Energy bars
• String cheese
• Fiber crackers
• Glenny's Soy chips
• Homemade trail mix
• Baby carrots
• Apples and bananas

Q: Should I really not eat past, say, 7 p.m. or 8 p.m.?

A: It's not a black and white answer. It's not the exact time you stop eating that is important; it's about not eating more calories than you need. If you eat an early dinner, you may need a small snack after. Often though, people consume extra calories after dinner that they don't need! Also, make sure to eat consistently through the day. If you are a late sleeper, you may start your day at 10 am and may have dinner later than 8pm.

If you are legitimately hungry, it's okay to have a small snack after dinner (portioned). However, you need to look at why you are hungry after dinner. Did you eat consistently throughout the day? Did you have a well balanced, proportioned, satisfying dinner? OR are you eating for reasons other than hunger?

Q: What is proper portion size?

A: Portion sizes vary depending on the food you are eating and of course your calorie needs. For example, if you need 1800 calories per day, your portion may be 8 oz of protein at a meal, whereas if you need 1200 calories per day, your portion may only be 4 oz. When it comes to vegetables, feel free to eat large quantities as long as there is no added fat. Other typical portions include 1 slice of bread, ? English muffin, ? pita bread, ? cup cereal, 1 small tortilla, ? roll or bun, 1 oz of chips, 1/3 cup cooked grains, ? cup legumes, 3-6 oz of protein, 6-8 oz of milk or yogurt, 2 tsp olive oil, 2 tsp peanut butter, 10 almonds, 8 walnut halves, 1 T oil based dressing, 1 oz cheese, and 1 small piece of fruit.

Q: What are some simple ways to cut calories
from my diet?

A: Here are some easy swaps to make:

• Go for nonfat plain yogurt instead of fruit on the bottom yogurt or for sour cream when making dips
• Have a wine spritzer instead of a glass of wine
• Switch to skim milk from whole milk
• Use mustard instead of mayo
• Try a Lite English muffin instead of a bagel
• Substitute "no sugar added" fudge pops for ice cream
• Eat open-face sandwiches (only 1 slice of bread)
• Go for white meat chicken (no skin) instead of dark meat with skin or try Bison instead of prime rib

Q: I tend to overeat at parties... How can I eat healthy?

A: Follow these tips - and have fun!

• Don't go hungry - have a snack or a "mini-meal" before you go
• If it's a buffet, fill your plate once and make sure veggies take up the majority of your plate
• Give all the food options a once-over before you throw in the towel and start eating the high-fat, high-calorie foods. You may be surprised at what healthy options are available.
• Skip the first cocktail - have water or seltzer with lemon or lime instead. It'll help fill you up for zero calories.

Q: I think I eat pretty healthy... Should I still be taking
a multivitamin?

A: Absolutely! Even if you eat very well, think of a multivitamin as insurance.

Q: I keep hearing about trans fats...What are they?

A: Trans fats are formed when oils are partially hydrogenated, a process that turns fats into a saturated form. Although this increases shelf life, these fats are associated with increased risk of disease, specifically heart disease. Trans fats are commonly found in baked goods, fried foods, chips and other snack foods. Another thing to look out for: products claiming to have zero trans fats can actually contain up to a half gram. So scan the ingredient list and avoid foods that have "partially hydrogenated vegetable oil" and vegetable shortening. Decreasing your intake of packaged and processed foods will automatically reduce your trans fat intake.

Q: Do I really need 5-8 servings of vegetables every day?
How can I possibly eat that many?

A: Yes. It is important to get in your vegetable servings, but it's not as hard as you think. Focus on eating vegetables at lunch and dinner (and even snacks) and you're probably getting more than you think. A big salad probably has 2 "servings" and a side order of steamed vegetables is often 2 or even 3 "servings". That's 5 servings right there...

Q: I'm the kind of person who often skips breakfast...
Is breakfast really that important?

A: YES! Eating breakfast lays a good foundation for the day, allowing you to make better choices throughout the rest of the day. Breakfast gets your metabolism started and takes you out of "starvation mode" that you have been in while sleeping. Research has actually shown that people who eat breakfast lose more weight over a specified period than those who do not.

Some good breakfast options include:

• 1 Thomas' Lite Multigrain English Muffin with 2 scrambled egg whites
• 3/4 cup Kashi Good Friends cereal with 1 cup skim milk, 1 tbsp ground flax seed, and 1/2 cup fresh blueberries
• 1 Kashi Go Lean Whole Grain Waffle with 1/2 cup fat-free cottage cheese, 2 tsp natural peanut butter and 1/2 banana

If you are really not a breakfast person, try to at least have something to get your metabolism going. If you drink coffee, try a skim latte instead of black coffee.

Q: Energy bars are good for me, right?

A: Energy bars CAN be good for you if you choose the right one and eat it as part of a balanced diet. Some bars on the market are way too high in calories and sugar, and don't provide enough protein, healthy fat, or fiber. Look for a bar with a moderate amount of calories (roughly 150 calories for a snack and 250 for a meal replacement), that's high in fiber (3 grams at the very least), a good source of protein (5 grams or more) and contains healthy fat (look for 0 grams saturated fat, 0 grams trans fats, but some omega-3's is ideal).

Q: Which counts more in weight loss -

how many calories you eat, or when you eat them?

If you eat 1200 calories in a day, do you lose more weight if you eat all day long

or if you eat most of the calories at one time during the day?

A: Weight loss depends on BOTH. To lose weight, it is important to eat fewer calories than you burn, but it is also important to spread your calories out throughout the day in order to keep your metabolism revved and your blood sugar levels stable. Plus, waiting too long to eat will slow your metabolism and lead you to make poor food choices at your next meal.

Q: According to my scales, I'm not losing weight, but I'm really sticking to my
eating plan... What's going on?

A: Meaningful weight loss happens slowly, so don't watch the scale too closely. Remember, patience and consistency are the most important things! You may find that using your favorite pair of jeans is a better indicator of success. On that note, exercising may increase muscle mass, meaning your measurements may decrease before you see the number go down on the scale.

Q: I try to diet, but my sweet tooth always gets the best of me! What can I do?

A: By eating well-balanced and proportioned meals and snacks throughout the day, you keep your blood sugar levels stable, which helps decrease cravings. Artificial sweeteners lead to increased cravings as well, so cut back if you are a fan! It may also help if you try to figure out what your "triggers" are. For example, do you go for sweets when you are bored? Stressed? Try to find a "control" other than sweets for these triggers, i.e., reading a magazine, going for a walk, or calling a friend.

Q: Are carbs always "bad"?

A: NO! Carbohydrates are an important part of a healthy diet, but there are "good" carbs and "bad" carbs. The "bad" carbs include refined grains, such as white rice and white bread, as well as many chips, crackers, cookies, and muffins. "Good" carbs, also known as complex carbs, include brown rice, whole-wheat bread, whole-wheat pasta, and whole-grain crackers and cereals. These carbs provide important nutrients including B vitamins and fiber. Fiber helps slow the digestion of other carbohydrates, helps maintain a more stable blood sugar levels and can help prevent disease.

Q: Is organic food better?

A: Not necessarily. "Organic" has different definitions depending on the food item. Organic often refers to fruits and vegetables that are grown without pesticides or dairy products from animals that were not given hormones. There is no evidence that organic is better for you nutritionally. However, it is important to consume foods without hormones or pesticides when possible. Remember, getting in your nutrients is the most important (i.e. I'd rather you eat non-organic spinach rather than no spinach at all) but there are certain foods that are known to have higher amounts of pesticides, so you may want to buy these organic. Specifically,

• Apples
• Bell peppers
• Celery
• Cherries
• Imported grapes
• Nectarines
• Peaches
• Pears
• Potatoes
• Raspberries (the red variety)
• Spinach
• Strawberries

Q: How can I get my kids to eat better?

A: First, set a good example! If you eat well, your kids are more likely to eat well. Second--use some creativity. Try adding wheat germ or flax to whole-wheat pancakes or adding vegetables to pasta sauce or lasagna. Also, let your kids be a part of the cooking process--you'll be surprised what they are willing to eat if they help make it. Try making foods look fun--i.e. fruit kabobs or sandwiches on whole-wheat bread cut in fun shapes or "apple fries" - an apple cut into long, thin sticks and served with a dip--say, 6 oz low-fat plain yogurt mixed with 2 tsp natural peanut butter. Lastly, give your kids real food for snacks. Sometimes they are not hungry at mealtimes, but ? turkey sandwich for a snack is just as good!

Q: Is it really important to drink 8 cups of water a day to lose weight?

A: YES!! Or even more!! Drinking adequate water promotes what's known as a thermogenic state, which increases your metabolic rate. Also, people often mistake thirst for hunger - so keeping properly hydrated will help you recognize true hunger versus thirst.

Q: Are there such things as "negative calorie" foods?

A: The "negative calorie food" theory is based around the fact that the body uses energy to digest and process foods. So, if a food contains fewer calories than the body uses to digest it, the food contains "negative calories". (For example, IF an orange contains 50 calories, but the body uses 75 calories to digest it, you "burned" 25 calories overall and didn't "gain" any by eating the orange.) However great this theory may sound, there is NO scientific proof behind it as far as a way to diet goes.

Q: Are sleep and weight related?

A: How much you sleep AND the quality of your sleep may be linked to your appetite! When you don't get the 8 hours of nightly sleep you need on average, your levels of leptin - the hormone that tells the brain when you're full - drop. Lack of sleep also causes ghrelin, an appetite-stimulating hormone - to rise. The combination of these hormonal responses may cause weight gain when you aren't getting adequate amounts. What's more, getting enough sleep reduces the amount of cortisol we produce, and conversely, when we are sleep-deprived, cortisol levels rise. Why this matters: Cortisol has an effect on our appetites, and increased levels can make us feel hungry, even when we just ate! Cortisol also raises blood sugar and insulin levels which may result in increased abdominal fat deposition.

Q: Is olive oil fattening?

A: Olive oil is a fat. But it's a monounsaturated fat (healthy fat) and therefore has many health benefits. The types of fatty acids that comprise olive oil raise HDL levels ("good" cholesterol) and lower LDL levels ("bad" cholesterol), protecting against heart disease. But remember, fat calories add up fast (9 cals per gram vs. 4 cals per gram for carbohydrates). So it's not a free for all with olive oil--it is still a fat and must be portioned.

Q: How do I figure out how much I should weigh?

A: According to the HAMWI method, here's how to get an approximation of your ideal body weight (though don't consider this an exact number to strive for). Women should start with 100 pounds for the first 5 feet of your height and then add 5 pounds for each inch over that. This formula works for a medium frame; for a small frame, subtract 10 percent from this number. If you have a large frame, add 10 percent to this figure.

For men, start with 106 pounds for the first 5 feet of height and then add 6 pounds for each inch over that for a person with a medium frame. Subtract 10 percent from the number you get if you have a small frame; add 10 percent if you have a large frame.

But often the best way to judge your ideal weight is to think about the following: when have you felt your best? What weight is natural for you to maintain? What clothes do you want to fit into?

Q: If I am dieting, how many pounds can I expect to lose in a week?

A: It depends on how much you have to lose and what your current diet is like. However, weight loss of anywhere from half a pound to two and half pounds a week is typical.

Q: Are nuts good for me?

A: Yes, nuts are packed with protein and healthy fat and have a substantial amount of antioxidants. Make sure to choose raw nuts, not the kinds that are salted or roasted in oil. Nuts are easy to overeat so make sure to watch your portions.

Q: What is BMI and is mine normal?

A: Body Mass Index (BMI) is a number calculated from a person's weight and height. It's a reliable way to identify a person's risk for disease. BMI is not always a perfect (i.e. a football player may be in great shape but have an above normal BMI), but is generally recognized as a good indicator. Click here to calculate your BMI.