Day by Day Nutrition

Olive oil contains monounsaturated fat, which is  a healthier type of fat that can lower your risk of heart disease by reducing LDL (lousy) cholesterol levels in your blood. Saturated and trans fats — such as butter, animal fats, tropical oils and partially hydrogenated oils  increase your risk of heart disease by increasing your LDL cholesterol levels. The FDA suggests consuming about 2 tablespoons of olive oil a day may reduce your risk of heart disease. Substitute olive oil for saturated fats rather than just adding olive oil to your diet. One tablespoon of olive oil contains 120 calories. If you add olive oil to your diet, make sure to take away the calories from some other food or increase your exercise. (120 calories X 365 days = 12 ½ pound weight gain). All types of olive oil contain monounsaturated fat, but “extra-virgin” or “virgin” olive oils are the least processed forms and contain the highest levels of polyphenols, a powerful antioxidant that also can promote heart health.

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Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

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According to a recent study reported in the Journal of the National Cancer Institute, men who ate 3 or more servings of cruciferous vegetables per day had a 41% lower risk of developing prostate cancer. The prostate protection comes from the phytochemical, glucosinolate, which helps to neutralize carcinogens. Here’s the scoop on how many glucosinolates (milligrams –mg) per ½ cup serving: Brussels sprouts 104 mg; Mustard Greens 79 mg; Kale 34 mg; Red Cabbage 29 mg; Broccoli 27 mg; Cauliflower 22 mg.  Cooking can decrease the glucosinolates in foods. For higher concentrations, eat raw, steamed or sautéed vegetables. Other nutrition recommendations are: eat omega-3 rich foods like salmon weekly, eat more soy products and legumes which contain phytoestrogens, drink green tea daily rich source of antioxidants called polyphenols, and get enough Vitamin D from the sunshine or take a supplement on a daily basis. Check with your physician about the use of a supplement. Manage your weight by daily exercise as obesity increases your risk of prostate cancer.

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

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It seems like I get sick very easily. What can I do to help my immune system? Types of food or certain vitamins?

By making better food choices, eliminating harmful foods like Trans fat and a high intake of sugar, incorporating a daily exercise routine, reducing stress and getting enough sleep, you can enhance your immune system to help to fight off colds and flu. Eating colorful fruits (like blueberries, strawberries, oranges, etc) and vegetables (like carrots, spinach, squash, peppers, etc) are great sources of antioxidants which can help strengthen your immune system.  Adding omega-3 fats from fish like salmon, walnuts and flax seed can also help boost your immune system. Omega-3 fats may help improve the immune system and also protect from an array of diseases like heart disease, stroke and Alzheimer’s disease. You can take a daily multivitamin/mineral pill but eating a variety of healthy foods add other important phytonutrients that may not be included in pills.   Stress can increase your cortisol levels which can weaken your immune system.  Exercise can help manage stress.
Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

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If your physician has told you to take a daily calcium supplement, discuss the new research regarding calcium supplements and heart disease risk with your physician about your individual situation.  However, if you are taking a supplement because you think it’s the right thing to do for you rather than taking a calcium supplement, interventions like daily weight bearing exercise, choosing calcium-rich foods and maintaining a healthy weight, may provide two for the price of one: preventing osteoporosis and heart disease.   As a registered dietitian,  I always recommend real food over supplements because foods contain an assortment of nutrients & phytochemicals which provide additional health benefits as well. The current recommendation  for calcium is 1000 – 1200 milligrams (mg) of calcium per day.

Calcium rich foods include: 8 oz low fat or skim milk (297 mg), 8 oz low fat yogurt (415 mg), and 1.5 oz low fat cheddar cheese (306 mg). Multivitamin/mineral pills contain about 200 mg calcium. Most soft chews like Viativ® contain 500 mg of calcium.

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Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

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Food can help to prevent inflammation which will help fight cancer, heart disease, stroke  and neurodegenerative disease.  Here’s some foods that have anti-inflammatory properties: Salmon and healthy fats like olive or canola oil, walnuts and flaxseed which contains omega-3 fats; fruits and vegetables that have lots of color contain flavonoids and antioxidants; whole and cracked wheat like brown rice, whole grain bread and pasta, cereal like oatmeal and oat bran, and beans and legumes all of which contain dietary fiber, B vitamins and an assortment of minerals.  Fruit superstars are berries like blueberries, strawberries, and blackberries, citrus fruits like oranges and clementines and also grapes.  Vegetable superstars are sweet potatoes, spinach and kale, cruciferous vegetables like broccoli, cauliflower, cabbage and Brussels sprouts, tomatoes and butternut squash.   Soy also has anti-cancer properties. Soy foods include tofu, soymilk, soybeans, soynuts and tempeh.  Garlic and the flavonoids in green tea have been shown to help prevent cancer.

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

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What about calorie counts? I’ve heard I should avoid bananas because they are high calorie and full of sugar.

Fruits are typically nutrient dense because they can be good sources of minerals like potassium, magnesium, calcium, iron low in calories as well as good sources of vitamins like Vitamin A, C and folic acid. Fruits also contain dietary fiber.  Fresh is always best if possible but frozen is a great option, too.  I often use frozen fruits (blueberries, blackberries or raspberries) to top my oatmeal in the morning.  You can typically get them on sale.  Choose the ones that are flash frozen without sugar. You can use these in smoothies and my grandkids like to eat them frozen, too.  A great online resource for information about calories, nutrients, selection, preparation and cooking of fruits can be found at http://www.fruitsandveggiesmorematters.org.  This website also contains some excellent recipes that are kid friendly (adults like them, too).  In addition, there are many other resources for families that can help teach them about the health attributes of fruits (and also vegetables, too).

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Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

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The National Academy of Sciences’ Institute of Medicine recommends that men 50 and younger should eat 38 grams of dietary fiber each day whereas women should eat 25 grams per day.  Men over 51 should eat over 30 grams of fiber and women over 51 should eat 21 grams.  There are two types of dietary fiber: insoluble and soluble. Insoluble fiber is found in 100% whole wheat products, wheat bran, nuts and many vegetables.  Soluble fiber is found in oats, peas, beans, apples citrus fruits, carrots, barley and psyllium.  Whole foods are better sources of fiber because they also provide other nutrients as well. You can find dietary fiber information of the food label.   A high fiber diet can help to prevent constipation, lower blood cholesterol levels, control blood sugar, plus it aids in weight loss and can lower your risk of digestive disorders like irritable bowel syndrome and diverticular disease.

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

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I am considering becoming a vegetarian. Will I need to supplement my diet to replace the protein I would get from meat?

There are many types of vegetarian diets. A lacto-ovo vegetarian avoids meat, fish and poultry but may eat eggs and dairy products.  Lacto-vegetarians will avoid meat, eggs, fish and poultry but will eat milk, cheese and dairy.  Vegans are strict vegetarians who avoid all animal products.  You can get adequate amount of protein from plant foods – whole grains, legumes, vegetables, seeds and nuts.  Nutrients that may be lacking in a vegan diet are vitamin B12, iron, zinc, calcium, essential fatty acids and vitamin D.  Typical nutritional supplement recommendations for vegans include: 50 – 100 micrograms of B12, an omega-3 fish oil supplement (food sources – walnuts ground flaxseeds), 500 – 700 milligrams of calcium (food sources – sesame seeds, collards, kale, broccoli), and 1000 milligrams of vitamin D3.  Do not take an iron supplement unless recommended by your physician.  Food sources of iron: cereals, grains, legumes, dates, prunes and raisins. Food source of zinc: grains, nuts, legumes and spinach.

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

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I heard the government wants food companies to cut down salt in their products?

The 2005 Dietary Guidelines recommended not more than 2300 milligrams (mg) of sodium per day for most Americans. Sodium is about half of salt (sodium chloride). The 2010 Dietary Guidelines should be out later this year. The American Heart Association is recommending the dietary guidelines should be 1500 milligrams of sodium or less each day. Cutting sodium has been shown to help lower your blood pressure. High blood pressure can lead to heart disease, stroke, and kidney disease. Most Americans eat 3400 mg or more each day. A high salt diet can also increase calcium loss in the urine which may also increase your risk of osteoporosis. Research suggests 92,000 deaths and 66,000 strokes could be prevented each year saving $10 to $24 billion per year in health care. Reading food labels is an excellent way to help you cut down on your sodium intake. ¼ of a teaspoon of salt has 600 milligrams of sodium.

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Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

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