Advice From A Dietitian
Water is the Forgotten Nutrient
There are 6 nutrients required by our bodies. Most people know 5 categories: carbohydrate, protein, fat, vitamins and minerals. What most people don’t know is the 6th category which is water.
Water is an important nutrient for our bodies…after all, the human body is 60-70% water. It is used to cool the body, digest food, carry nutrients and remove waste, cushion organs and joints, and maintain fluid and electrolyte balance.
Our bodies lose fluid every day therefore the fluid needs to be replaced daily. Besides losing an average of 1.5 L a day for urine output (for adults) you lose close to an additional liter of water a day through breathing, sweating, kidney and digestive track functions. Food usually accounts for 20% of your fluid intake, so you if you consume 2 liters (8 cups) of water or other beverages a day, along with your normal diet, you can replace the lost fluids.
Fluids include water, milk, juice, soup, sports drinks, soft drinks, coffee and tea. Even though caffeinated beverages are not as dehydrating as once believed it is still recommended to keep the consumption of caffeinated beverages in moderation.
So how much fluid do you need to drink in the run of a day? There is no easy answer to this question as your needs depend on many factors, including your health status, how active you are and where you live. There is no one formula to determine how much fluid individuals need, however there are several guidelines available to help you estimate how much to drink each day. For example, consume 1 ml for each calorie you eat. If you eat 2000 calories, drink 2 liters. On average, most people need 2-3 L (8-12 cups) each day. Most (at least half) should be water. For weight control other good fluid choices include milk because it gives you important nutrients however; lower fat milk is best. Use caution with juice and sweetened drinks; calories can add up quickly and they don’t fill you up. Tea and coffee (without cream and sugar) are calorie free fluids.
A simple test to determine if you’re drinking enough water/fluid is to check the color of your urine. Plenty of pale yellow (e.g. lemonade color) urine is a sign you are well hydrated. You also shouldn’t consume too much fluid however a lot of fluid than the recommended amount needs to be consumed to put your health risk.
If you are active you need extra fluid to replace the fluid lost through sweating. You can stay well hydrated by drinking before, during and after exercise to replace sweat losses. Drink 2 cups of water 2 hours before short exercise bouts or long endurance events. During the activity, replenish fluids at regular intervals. If you exercise for less than 1 hour at a time, water is usually your best choice. Exercising for longer periods of time also requires the provision of carbohydrates and electrolytes during the activity. Continue drinking water or other fluids after you're finished the exercise.
Confusing Fats
Many Canadians are confused about the role of fat in a healthy diet. They decrease their fat intake to lose weight, to lower their cholesterol or because they feel it’s not healthy. These beliefs stem from media messages. Many products are advertised to be low in fat or have no fat. People translate this into “I shouldn’t eat any fat” or “all fat is bad”. However, we need to eat some fat for good health.
There are 4 main forms of fat: saturated, trans, monounsaturated and polyunsaturated fats. Too much fat of any kind isn’t recommended but we need to reduce the saturated and trans fat and include unsaturated fats in the diet. It is the unsaturated fats which can provide benefit to good health.
Many people believe that the amount of cholesterol they eat is a major factor affecting blood cholesterol. In fact, dietary cholesterol has little effect on blood cholesterol. The best way to reduce blood cholesterol is to eat a healthy low fat diet, include unsaturated fats and increase fibre intake.
The unsaturated fats are a source of essential fatty acids (omega 3 and omega 6) which we must get from foods as our bodies cannot make them. Omega-3 can help reduce the risk of heart disease. Canadians need more omega-3 in their diets. It is found in fatty fish, ground flaxseed, nuts (e.g. walnuts) and vegetable oils (canola, soybean and olive oil), seeds, avocados. For good health we need to balance our intake of omega-3 and omega-6 however Western diets are generally rich in omega-6 but too low in omega-3 fats. If we take in more omega-6 along with increasing our intake of omega-3 the ratio is still offset. We need to keep our intake of omega-6 the same (which comes mostly from polyunsaturated margarines and vegetable oils like sunflower, corn and sesame oils) while increasing our intake of omega-3.
Besides providing food energy and making food palatable, fat is also required to help our bodies absorb fat-soluble vitamins: vitamin A, D, E and K. There is also emerging evidence that polyunsaturated fat is associated with less abdominal fat storage.
Overall, to decrease fat in the diet
- eat plenty of vegetables and fruit, whole grains and meat alternatives (such as beans, lentils and tofu)
- choose lean meats
- have low fat dairy products such as skim or 1% milk, low fat cheese and yogurts
- limit high fat baked goods
- limit butter, hard margarines, lard and shortening
- prepare foods with little or no added fat
- use lower fat cooking methods such as baking, broiling or steaming.
- avoid fried foods
- have 2 -30oz of fatty fish each week (salmon, char, herring, mackerel, sardines, trout)
- include foods that have healthier types of fat like nuts, seeds, avocado
Holly Heartz is a dietitian with the Horizon Health Network.
What can a dietitian do for you?
The public is increasingly concerned with personal health and fitness. As a result they are accessing nutrition information from a variety of sources; however it becomes difficult to make sense of the information due to the massive quantities of misinformation.
Nutrition and exercise/athletic performance are closely linked; hence many individuals seek out nutrition advice from a personal trainer. However the personal trainer cannot be expected to replace the knowledge and expertise of a Registered Dietitian but they should be able to provide the basics about healthy eating and portion sizes as outlined in Canada’s Food Guide. If they are providing more information than this…well, buyer beware.
Dietitians are uniquely trained and use science-based information to advise clients on accurate food, diet and nutrition information. All Dietitians have completed a four year Bachelor’s degree specializing in foods and nutrition, completed a one year accredited internship or a graduate degree, and obtain yearly mandatory continuing education credits.
The titles “Registered Dietitian”, “Professional Dietitian”, and “Dietitian” are protected by law in all provinces so that only qualified practitioners who have met national standards. It also assures the public that they are getting safe and ethical advice. The law does not protect the term “Nutritionist” in all provinces, including New Brunswick, so individuals who have no food or nutrition training can use this title and dispense advice. However, some qualified Dietitians may also call themselves a “Nutritionist” such as the Public Health Nutritionist. RD, PDt, RDt (or the French equivalent DtP) are the designated credentials.
Registered Dietitians can provide information on
- what foods to eat to improve your athletic performance
- nutrition plans for weight loss/weight gain
- the best way to achieve and maintain a healthy weight
- whether or not you are getting enough of required/important nutrients
- when to take vitamin and mineral supplements
- reading food labels
- meal planning
- tips for eating on the run
- foods to eat to lower your risk of certain diseases (e.g. cancer, heart disease)
- what to eat when you are pregnant or planning to have a baby
- how to be a healthy vegetarian
- what to believe in the media or on the Internet
- and more!
To find a dietitian in your area go to http://www.dietitians.ca/publicservices/fad/pages/searchdietitian.aspx.
Holly Heartz is a New Brunswick-based Dietitian in private practice. You can contact Holly at hheartz@nb.aibn.com or at www.hollyheartz.ca
What can a dietitian do for you?Cocoa&Chocolate-the food that loves you back
Cocoa & Chocolate – the food that loves you back
Growing up in Pennsylvania, one of my most enjoyable childhood memories was going to Hersey…driving down the streets with Hersey kiss street lights, museum tours and of course all the rides at Hersey Park. Chocolate back then was considered a candy to be enjoyed on occasion. Now, chocolate can have a place in a healthy diet.
The health benefit of chocolate is an ancient one. The Mayan and Aztecs revered the cocoa bean for its life-giving and restorative properties. Recent studies have shown that there is an association between cocoa, chocolate and potential health benefits. These benefits include:
- reduced risk for cardiovascular disease
- protective effects on blood vessels
- decreases in blood pressure
- anti-inflammatory actions
- antioxidant actions
- possible implications for cognitive function and skin health.
The health benefit from the antioxidant flavanol may have an effect on blood vessel dilation hence increasing blood flow. Increasing blood flow to the skin may improve skin appearance and provide photoprotection. Some preliminary studies are looking at the impact of blood flow to the brain. This is promising as the flavanols may play a role in reducing the risk for dementia and cognitive decline.
The cocoa beans are not beans but are the seeds of the fruit from the cacao tree. Cocoa, dark and milk chocolate contain flavanols because cocoa beans are naturally rich in flavanols. Milk chocolate has less flavanols because it is diluted by the addition of milk. White chocolate does not contain flavanols. The more cocoa in a product the more flavanols. The percentage of cacao (% Cacao = chocolate liquor + cocoa butter + cocoa powder) indicates the presences and amount of antioxidant.
The fat and calories in chocolate does not negate the health benefits. Much of the saturated fat in chocolate is stearic acid which has a neutral effect on cholesterol levels. As with any food, calorie intake must be taken into consideration for a healthy weight. Dietitians can help clients understand how to develop a heart healthy diet that includes their favorite foods such as chocolate.
Chocolate Tasting - How to See, Feel, Smell, Hear and Taste chocolate.
1) Look – the chocolate should have a high sheen
2) Touch – chocolate should be firm to the touch
3) Smell – chocolate has more than 600 different aromas
4) Listen – chocolate should break clean with a sharp sound. The sharpness of the break will decrease with lower amounts of cacao…it will break softly
5) Taste – as the chocolate melts on you tongue you will experience different flavors
For more information on the health benefits, chocolate tasting and recipes go to www.allchocolate.com
Holly Heartz is a New Brunswick-based Dietitian in private practice. You can contact Holly at hheartz@nb.aibn.com or at www.hollyheartz.ca
Holly will offer a blog entry on DiningPick.com the middle of each month.
