Calorie Count - Ask Mary

What do you think of meal replacement shakes?

Thu, 2 Jul 2009 20:16:40 GMT

Asked by qorest on Jul 02, 2009 in Weight Loss

I think shakes like GNC's Lean Shake Healthy Meal Replacement (180 calories per cup) is efficient. I have problems controlling my diet, but I dont mind the exercising.

Answer:

Many people drink meal replacement shakes whether they are trying to lose, gain or maintain. The shakes are convenient, nutritious and balanced, although the portions are very small. Most people drink the shakes once or twice a day and then eat two nutritious meals. You still need to real food, though, for the fiber and nutrients, like the trace minerals and phytochemicals, that it provides.

Am I losing weight too slowly?

Thu, 2 Jul 2009 19:52:18 GMT

Asked by xxst3phyxx on Jul 02, 2009 in Weight Loss

I am 14 and 5'2" and was 140 lbs. It's been about a year, and now I'm 130 lbs. Slow weight loss runs in my family and I keep a healthy diet and exercise 5-6 times a week, but I read forums about people that have lost 18 pounds in 2 months and I can't help but wonder if I'm doing something wrong. Am I?

Answer:

Your rate of weight loss, 10 lbs a year, is perfect for your age. Teens should not lose weight quickly because they need calories to grow. Girls generally grow rapidly between the ages of 10 and 14. Your ideal weight increases with every inch you add. Furthermore, if you are building muscle, you will no lose weight even though your body composition is changing for the best.

If I cheat on the weekends, will I still lose weight?

Wed, 1 Jul 2009 19:36:24 GMT

Asked by nmedel527 on Jun 30, 2009 in Weight Loss

I try to stick to eating between 1200 and 1300 calories during the week, but let myself go on the weekends and eat between 1500-1600 calories. Can I still lose weight if I do this?

Answer:

Overeating on the weekends is a cause for failure to lose - and to actually gain - weight for many people. And so, for you, an increase of 200 to 400 calories per day on Saturday and Sunday could be the difference between losing 1.5 vs. 4 pounds over one month; however, since you are only trying to lose 5 pounds and because your eventual maintenance requirements are only 1600 calories a day, by eating 1500 - 1600 calories, you can practice your future normal eating behavior. Also remember that your total calories depend on your intake and output. Why not burn off the extra calories with more active fun?

How many chews should I chew in one bite?

Wed, 1 Jul 2009 19:06:02 GMT

Asked by tmanges on Jul 01, 2009 in Nutrition

I've always heard that 20 chews helps your digestive system to digest easier. Is that how many times I'm suppose to chew?

Answer:

Chewing food completely does help digestion by mechanical processing, mixing food with the enzymes in saliva, and by triggering the digestive tract to do its thing. Chewing each mouthful between 20 and 50 times is enough, although it depends on the specific food, the condition of your teeth, the size of your mouth, and the forcefulness of your chew! The general rule is to chew food to the point where you can no longer feel its original texture. Instead of counting chews, some people chew for a set amount of time, either measured by a stopwatch or for as long at it takes to recite a rhyme or a Bible verse.

What do you think of resveratrol supplements?

Wed, 1 Jul 2009 17:19:50 GMT

Asked by heidiglobal on Jun 30, 2009 in Nutrition

Answer:

Resveratrol is the active ingredient in red wine that is associated with helping to prevent cardiovascular disease, cancer, and other age-related health problems; however, resveratrol has not been adequately studied, especially in humans, and so it has not been scientifically proven to work. Not enough is known about its absorption, clearance, metabolites, or its effects on the liver. For instance, it may have the potential to initiate estrogen-sensitive breast cancer. Instead of taking resveratrol supplements, consume it in foods, including red wine, red grapes, purple grape juice, peanuts, and some berries. Resveratrol does not seems to play any part in weight loss.

What brand of margarine should I buy?

Wed, 1 Jul 2009 16:43:04 GMT

Asked by support44 on Jul 01, 2009 in Nutrition

Answer:

Soft margarine is always healthier than stick, but check the Nutrition Facts label to find the best brand. Look for zero grams of trans fat and 1 to 1.5 grams or less of saturated fat per tablespoon. But the best margarine depends on the intended use. According to Good Housekeeping magazine, Promise Butter Spread and Fleischmann’s Original Soft Spread is best for spreading, sautéing and baking. Country Crock, I Can’t Believe It’s Not Butter Squeeze or Parkay Original is for spreading and sautéing but not for baking and, for spreading only, use I Can’t Believe It’s Not Butter Light or Sweet Cream & Calcium or Parkay Light Spread. The Center for Science in the Public Interest recommends about 40 healthy brands of margarine.

Which foods are considered whole foods?

Tue, 30 Jun 2009 18:56:30 GMT

Asked by chasei on Jun 23, 2009 in Nutrition

I am looking to eat healthier and I have heard a lot about whole foods. I am not sure which foods would be considered whole foods.

Answer:

Whole foods are either unprocessed and unrefined (think brown rice), or processed and refined as little as possible before being consumed. They typically do not contain added ingredients, such as high-fructose corn syrup, or preservatives, colorings, or other additives.

Where can I find a healthy vegetarian meal plan?

Tue, 30 Jun 2009 18:52:14 GMT

Asked by thinfatty1992 on Jun 28, 2009 in Eating Disorders

I’m a 17year old female, 5’ 4” and I weigh approximately 97 pounds. I've had a lot of problems with eating either too much or too little. I'm also a vegetarian and this interferes with my eating patterns and weight. Could you please help me come up with an example eating plan? And what portion sizes are correct? I want to be eating properly and I know I need to get my weight up but for the moment I’d just like an idea of what a calorie controlled vegetarian meal plan would look like. Currently, I eat a serving of cereal, fruit and dairy for breakfast. Lunch is a sandwich usually with just salad, maybe with egg or something as well. Dinner is either vegetables with a vegetable patty or just cereal again. I obviously don’t get enough calories but I’m scared to up it in case my weight goes haywire.

Answer:

The Guide to Vegetarian Food at About.com provides two sets of vegan meal plans developed by a registered dietitian. One is for 1800 calories and the other is for 2300 calories. You need 2300 because you are 20 - 25 lbs underweight. For the purpose of meal planning, ovo-lacto vegetarians follow the same food group format as meat-eaters; they simply satisfy the "Meat Group" requirements with eggs, beans and lentils, veggie bugers, tofu, and other vegetarian sources of protein. Presently, your diet is wholesome but you don't eat enough food as you said. Your weight will not go haywire on 2300 calories, but ultimately, you will need 1800 calories a day to maintain 120 lbs with light activity.

How much and what kind of fat calories should I consume daily?

Tue, 30 Jun 2009 17:48:11 GMT

Asked by kathleenturner on Jun 29, 2009 in Nutrition

Answer:

The Dietary Guidelines for Americans recommends 20% - 35% of total calories from fat, but only 10% from saturated fat. And so, on a 1500 calorie diet (your personal calorie goal), aim for 35 - 60 grams of total fat and 16 grams of saturated fat. Saturated fat is found primarily in animal foods, like fatty meats, full-fat dairy products, and in fried foods, and bakery products. Most of the fat you eat should be in the form of plant fats, such as oils, nuts and seeds.

Should I take B-complex vitamins for energy and pain relief?

Tue, 30 Jun 2009 17:42:10 GMT

Asked by flamante on Jun 26, 2009 in Nutrition

Should I take B-complex vitamins to help my body get more energy and get rid of pain? In the last 4 weeks, I have lost 30 pounds by exercising 6 days a week along with diet, but recently, I have been feeling energy less and with pain and both knees!! My mother told me to take B-complex supplements for the pain. I just want to know if B-complex will help me without hurting my health. I am a 26 year old male, 5'9", now at 205 lbs.

Answer:

It is perfectly safe to take a B-complex vitamin or, better yet, a general multi-vitamin-mineral supplement, but you need more than that for energy. You couldn’t have eaten much if you lost 30 pounds in one month, and so you could be malnourished. You should immediately increase your daily intake to 1900 calories a day with 100 grams of protein. Read about how to plan a balanced 1900-calorie diet at the Calorie Count blogs. On 1900 calories, you should be able to safely lose about 1.5 lbs per week. For knee pain with swelling, treat with R.I.C.E. (rest, ice, compression, and elevation). For knee pain alone, rest the knee by staying off it and see a doctor if it doesn't heal soon.

How can I break my weight loss into mini goals?

Mon, 29 Jun 2009 14:17:38 GMT

Asked by thompsonbg on Jun 22, 2009 in Weight Loss

I have over 100 lbs to lose.

Answer:

There are many ways to break up your journey into mini goals, especially for the purpose of rewarding yourself. The medical community break it into losses of 10% of body weight. That’s because health improvements are seen at that point; in addition, the body sometimes takes a break in 10% increments. Other people break the journey into segments of 10, 20 or 25 pounds, and still others think about reaching some weight from their past, such as a weight before having a baby. Calorie Count members will have suggestions on the weight loss forum or, better yet, join the group, Want to Lose 100 Pounds.

What is the best sequence for full-body strength training?

Mon, 29 Jun 2009 13:04:20 GMT

Asked by libhott on Jun 24, 2009 in Fitness

I am a 5'4" healthy 49 female. I weighed 167 six weeks ago and am now at 160 by maintaining 1500 cal/day and 30 min. cardio workout 4-5 days a week. My goal is 145 lbs. I want to add full-body strength training using the machines at the gym. What is the best routine for doing this?

Answer:

In general, after warming up, weight training usually starts with the large muscle groups of the lower body before rising to the core and upper body. Begin with compound exercises, like the squat or lunge, that work several muscle groups at once. Next, move to isolation exercises, like leg extensions and hamstring curls, that work only one muscle or joint at a time. Always alternate between ‘push’ and ‘pull’ actions to promote rest and recovery. If you choose to work out 6 days a week, alternate between your lower and upper body, but if you work out 2 to 3 days a week, train your whole body every time. It’s always best to work with a qualified trainer who can develop a program to meet your goals. Read about how to create a basic weight training program at About.com.

Should I be counting carbs as well as calories?

Mon, 29 Jun 2009 12:59:01 GMT

Asked by darkbeam on Jun 24, 2009 in Weight Loss

I have been staying within my calorie budget, which I decided to be 1200. Over the past months, I have lost a good amount of weight. I now weigh around 135-140 lb. I am 5'6“ and also 16 and a male. When I enter my food logs, I notice that I have been eating way more carbs than I expected. Should I be counting carbs as well as counting my calorie intake? I know that the Atkins diet treats carbs like they are hell, but I eat a healthy well balanced meal.

Answer:

There is no need to count carbohydrates when you focus on eating a balanced diet. For a balanced diet, you need to eat the correct servings from the food groups for your calorie level. For instance, you need roughly 2200 calories a day to maintain 138 pounds at a light activity level. I got that number by using the Calorie Target goal calculator. On 2200 calories a day, total carbohydrate intake can range from 220 - 360 grams per day. Individuals can be healthy while eating a range of the energy nutrients, carbohydrates, protein and fat.

What is the nutritional value of barley malt?

Mon, 29 Jun 2009 12:47:38 GMT

Asked by nishantraw on Jun 24, 2009 in Nutrition

Answer:

Barley malt is loaded with B-vitamins, lots of minerals and some fiber and protein, although it has less protein than whole barley. Malt is produced from the whole barley grain, which means that the nutrients concentrated near the hull are preserved. Furthermore, because the barley grain is germinated to make malt, it has more B-vitamins and less starch than barley flour. Malted barley is used to make beer and whiskey and it is the base of a coffee substitute. It is also used to enhance the flavor of certain foods.

I am stumped by this nutrition label!

Fri, 26 Jun 2009 22:14:18 GMT

Asked by timo20 on Jun 26, 2009 in Nutrition

The Diet Turkey Hill Green Tea "with honey and ginseng" product has me stumped. It boasts no calories and no carbos. Yet the ingredients are listed as water, honey, green tea... How can that be? Which part of the label should I believe?

Answer:

This is a case where the honey walked through… The term “zero calories” can be used if the food contains fewer than 5 calories per reference amount customarily consumed, and “sugar free” if the food contains less than 0.5 g of sugars per reference amount. The amount of honey in the product has to fall within those definitions. Nutrients are typically rounded on the Nutrition Facts label.