Welcome to our latest Ask the Dietician session! We know that navigating the world of nutrition can be challenging, especially with so much information out there. Today, we dive deep into your questions about diet, protein intake, meal planning, and more with our expert dietician, Scott, who provides valuable context to your inquiries.
Read the summary below of topics we covered, or watch the whole interview!
Protein and Weight Loss
John: Our first question comes from Denise. She asks, “Can having too much protein in your diet affect losing weight while working out three days a week?”
Scott: Generally, too much protein won’t negatively impact weight loss. Most people struggle to meet their protein needs. The average recommendation is 0.8 grams per kilogram of body weight. For those actively losing weight or strength training, more is needed. If you’re consuming more calories than your body needs—regardless of the source—you’ll store some as fat.
High Blood Pressure Dietary Suggestions
John: Denise also asked about dietary suggestions for high blood pressure.
Scott: The DASH diet is a great option. It emphasizes lean proteins, whole grains, fruits, and vegetables while reducing processed foods. These foods help lower blood pressure due to their lower sodium and unhealthy fat content.
Making Healthy Choices at Restaurants
John: Moving on, what should we consider when making meal choices at restaurants?
Scott: It boils down to calories in versus calories out. If you’re at a chain restaurant, check their nutrition facts. If not, use your best judgment. Opt for lower-carb options and ensure you’re getting a good protein source. A good strategy is to box up half your meal right away to avoid mindless eating.
Plant-Based Proteins
John: Linda wants to know about high-quality plant proteins. What can you suggest?
Scott: Soy is a top choice for plant proteins, with about 30 grams per half cup. Other great options include legumes, quinoa, and chia seeds. Just remember that while these are nutritious, they also come with carbohydrates, so be mindful of your total caloric intake.
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Managing Belly Fat
John: Peggy asked about losing belly fat. What are your recommendations?
Scott: Focus on understanding calories in versus calories out. Keeping a food journal can help you become more aware of what you’re consuming. Additionally, increase your daily activity—take walks, bike rides, or engage in any physical activity that gets you moving.
Metabolism and Aging
John: How does metabolism change as we age, and what can we do to maintain it?
Scott: Strength training is key. While metabolism does slow down with age, especially after 60, staying active can help offset this decline. It’s also crucial to increase protein intake as we age to combat muscle loss.
Common Nutrition Mistakes
John: What are some common nutrition mistakes people make?
Scott: Inconsistency and lack of a meal plan are significant pitfalls. Many people do well during the week but derail on weekends. It’s essential to have a plan in place for all days of the week to maintain progress.
Conclusion
John: Thank you, Scott, for sharing your insights! Remember, understanding your nutrition is a journey. Keep asking questions, stay consistent, and enjoy the process. If you have more questions, feel free to join us for our next Ask the Dietician session!
