Diet & Nutrition

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    ANatalie Castro-Romero, MS, RD, Nutrition & Dietetics, answered on behalf of Baptist Health South Florida
    Have you ever wondered how many calories are in that burrito you just ordered? Are you curious about that bowl of broccoli and cheese soup or tub of movie popcorn? Thanks to new regulations released from the U.S. Food and Drug Administration (FDA), you’ll soon have more information about the items offered in restaurants and food-service establishments with 20 or more locations by November 15, 2015, when new FDA regulations go into effect. Health and nutrition experts say that while this added knowledge provides important weight-loss and health-maintenance tools, you should combine that calorie information with some diet wisdom: all calories are not created equal.
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    AMichael Breus, PhD, Psychology, answered
    How can a food curfew help me get a good night's sleep?
    What you eat at the end of the day can have a dramatic effect on how you sleep at night. Watch as sleep specialist Michael Breus, PhD, explains how a food curfew can help you properly digest what you've eaten in time to get a great night's sleep.
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    AHealthCorps answered
    In an effort to cut down on unhealthy saturated fats, most food experts suggest limiting red meat consumption and choosing the leanest cuts when possible. Even white meats, such as turkey and chicken, have saturated fat, especially if you eat the skin. If you're interested in adding more plant-based proteins to your diet in place of meat, you have plenty of choices. Along with nuts, seeds, legumes and beans, here are a few to consider:
    • Peas: one cup of peas contains about 9 grams of protein.
    • Hemp seeds: one ounce has about 10 grams of protein. It pairs well with Greek yogurt, which is also protein-packed.
    • Broccoli: one cup, cooked, has about 7 grams of protein.
    • Lentils:  one cup cooked has 18 grams of protein
    • Quinoa: one cup cooked has 9 grams of protein
    Note that most health professionals recommend that you get 35% of your daily calories from protein. That translates into 46 grams for the average woman and 52 grams for the average man.
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    AHealthCorps answered
    It may be better to spread your protein intake between three meals daily rather than eating large protein meals at dinnertime. Spreading your protein intake throughout the day may allow for better muscle repair and better utilization of the amino acids that protein provides.  
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    Some American adults get too little vitamin D, vitamin E, magnesium, calcium, vitamin A and vitamin C. More than 40% of adults have dietary intakes of vitamin A, C, D and E, calcium and magnesium below the average requirement for their age and gender. Inadequate intake of vitamins and minerals is most common among 14-to-18-year-old teenagers.

    Adolescent girls have lower nutrient intake than boys. But nutrient deficiencies are rare among younger American children; the exceptions are dietary vitamin D and E, for which intake is low for all Americans, and calcium. Approximately one-fifth of two-to-eight-year-old children don’t get enough calcium in their diets, compared to a half of adults and four-fifths of 14-to-18-year-old girls.
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    AAmy Myers, MD, Functional Medicine, answered
    Myers_WhatAreFoodSubstitutionsForCornInDiet_031214.mov
    Corn is a hidden ingredient in many foods, so you may experience symptoms of a corn sensitivity and not even know it. Watch functional medicine specialist Amy Myers, MD, share common names for corn, and what you can substitute for corn in your diet.
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    AJanet Brill, PhD, RD, Nutrition & Dietetics, answered
    What are the health risks of eating undercooked beans?
    Eating undercooked beans can be toxic, as they contain a protein called lectin that can cause many GI issues. Watch nutritionist Janet Brill, PhD/RD, discuss why it's key to fully cook your beans, and the symptoms you can experience if you don't.
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    AJJ Virgin, Health Education, answered
    "Lateral shifts" provide a great opportunity to upgrade your family's favorite meals. Maybe your kid wants meatloaf and mashed potatoes. You can upgrade to grass-fed beef and have faux-tatoes (mashed cauliflower). Be creative and every meal becomes a lateral-shift opportunity.
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    ALucette Talamas, RD, Nutrition & Dietetics, answered on behalf of Baptist Health South Florida
    It’s important to eat fruits and vegetables every day. If unable to buy fresh, other options to keep in your pantry include:
    • Fruits packaged in juice, instead of syrups. The important thing is to eat the fruit, not necessarily drink the juice.
    • Dried fruit Check ingredient list to make sure it contains no added sugar. Follow serving size listed on package to keep calories in check.
    • Canned vegetables Choose “no salt added”, “Reduced sodium, or “low sodium”
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    AKaryn Purvis, PhD, Psychology, answered
    How can my child overcome deficits resulting from malnutrition?
    Malnutrition when a child is in utero, an infant or a toddler can cause lifelong health problems, says Karyn Purvis, Phd, founder and director of the TCU Institute of Child Development. Watch her tips on how to overcome it.