Diet

Hi everyone, and welcome to Medical Mondays!

I’m super excited about this one–not just because I love food/it’s an extremely important subject, but also because it’s the first time I’ve ever had anyone guest-post on my blog! :O

Med school unfortunately didn’t teach me as much as I would’ve liked in terms of being able to counsel my future patients on healthier dietary habits, sooo…

Please welcome Emily from Zen & Spice!

I discovered her blog last year through The Recipe ReDux, and  adore her recipes (e.g. these super-cute Individual Meatloaf Cups and these delicious Raspberry Chocolate Cheesecake Bars). <3

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Hi everyone, I’m Emily, Registered Dietitian Nutritionist & healthy living blogger over at Zen & Spice! I currently work at a cardiovascular disease specialty hospital in Texas doing nutrition counseling with congestive heart failure patients and in my spare time I’m working on recipes and posts for my blog. I love cooking, yoga, painting, being outside, and playing with my five month old schnoodle puppy!

I am excited to be here on Fairyburger for an “Ask the Dietitian” segment! Farrah sent me a series of nutrition questions she felt would be beneficial for her readers. Let’s jump right in!

What’s your healthy eating motto?

I am a firm believer in the 80/20 rule. No one can eat perfect all the time, not even a dietitian! Being too strict with your diet just leads to frustration, cravings, and eventually just ditching the whole diet altogether. By using the 80/20 rule, 80% of your meals should be whole, unprocessed, and include lots of fruits and veggies. The other 20% can be indulgences—dark chocolate, sweets, maybe a small salty snack.

If you eat three meals per day, that means four meals per week can be a little indulgent. If you eat three meals and two snacks per day, that means seven meals or snacks can be indulgent. I wouldn’t recommend going completely crazy and eating large amounts of fast food, candy, etc, but this does allow you some wiggle room for your favorite treats without feeling guilty!

What’s your favorite healthy meal?

I am a big fan of Skinny Taste’s Spinach Lasagna Rolls. They’re really easy to put together and cook in less than 40 minutes. Two of these rolls plus a side salad is less than 500 calories!

What should be included in a healthy diet? In terms of serving sizes, what’s the current recommendation for each of the food groups?

If you think about setting up your plate, you want half of it to be filled with non-starchy vegetables (spinach, kale, broccoli, green beans, zucchini, carrots, etc), one-fourth filled with lean protein (chicken, turkey, seafood, lean beef), and one-fourth whole grains (brown rice, whole wheat pasta, couscous, quinoa, etc). Serving sizes of lean protein and whole grain carbohydrates should fit into the palm of your hand.

How can someone improve their overall nutrition?

I’d say making sure you are eating from all five food groups, avoiding processed foods, eating more at home, portioning your plate correctly, staying hydrated and getting plenty of physical activity.

What types of beverages would be considered healthier alternatives to soda/pop/juice?

There are several great soda replacements out there—Zevia is one of my favorites. It’s soda made out of stevia, which is a completely natural zero-calorie sweetener. I also like Le Croix carbonated water; they have so many different flavors. Flavoring your water with lemons, limes, cucumber or strawberries tastes great and is really refreshing!

What would you recommend for someone trying to start a weight loss plan?

Start tracking your food—my favorite app for this is MyFitnessPal. Keeping a food diary really opens your eyes to how you’re doing intake-wise. Put together a physical activity plan with activities that you actually like. Make sure every meal and snack has a source of lean protein and plenty of non-starchy vegetables!

What would you recommend for someone trying to gain more lean mass?

It all depends on how tall you are, how much you weigh, and what your weight gain goal is. But general recommendations are to increase your calorie intake by 200-500 calories, mostly from lean protein and heart healthy fats. Lifting weights is key to adding muscle—make sure you stretch, hydrate and eat/drink your protein afterwards!

What are your thoughts on supplements (e.g. protein powder)? Vitamins?

Multivitamins aren’t really vital if you’re eating a well-balanced diet. But if you’re vegetarian or vegan, I would recommend taking B12, calcium, vitamin D, iron, and omega-3’s (from flax or chia). Protein powder is a smart addition if you’re physically active and/or lifting weights.

Are artificial sweeteners safe to consume?

Artificial sweeteners get a bad rap—there are so many different opinions out there. Some say they are cancer causing and can hinder weight loss. Some say they can cause migraines. They’re still FDA approved, however. I say use them minimally—substitute stevia instead!

Is organic food better for your health?

Organic food can be so expensive. It’s no wonder the nickname for Whole Foods is “Whole Paycheck”. If you’re trying to eat healthier, in my opinion, any form of fresh produce is a step in the right direction. However, if you’re really worried about pesticides, refer to the Dirty Dozen (image below) and buy these organic.

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What are some tips you’d recommend to someone who wanted to start eating healthier?

Shop the perimeter of your grocery store—fresh produce, fresh meat, eggs, and dairy are all healthy choices. The center is where all the cans, boxes, processed foods and snacks are. Go in for cereal, nut butters, dried fruit and canned beans/tomatoes. Read the label—if anything has more than 5 ingredients, put it back on the shelf!

If you are interested in an “Ask the Dietitian” segment on your blog, send me an email at zenandspice [at] gmail [dot] com! You can also subscribe to my weekly newsletter to stay up to date with my latest posts and recipes, and you’ll also get my free, ten-page clean eating toolkit sent to your inbox!

Follow me on social media!

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Thanks for letting me take over your blog today, Farrah! I’m excited to get to know your readers!

-Emily

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Disclaimer: The statements made on this blog should not be taken as medical advice to treat, cure or prevent any disease. Please contact your own physician or health care provider before starting a health or fitness/wellness program. (See full disclaimer here.)