Sodexho's Nutrition Leadership Team is composed of 25
registered dietitians who lead and provide innovation to a team of 1500
Sodexho dietitians nationwide. They serve as a resource on state-of-the-art
clinical practice and are committed to serving the needs of nutrition
professionals, patients, residents, accounts and clients. The Nutrition
Leadership Team has developed Create Your Weight as a way to provide
adult weight management to the community using high tech tools to improve
client success.
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How can I increase my metabolism?
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Your metabolism
is determined by gender, age, amount of muscle and fat, and exercise.
Male's rates are higher than females because of testosterone. As
men age, they have fairly consistent metabolic rates until about
age 70 when their testosterone levels decrease. Women's
rates increase during pregnancy and breast feeding, but decrease
during menopause. Exercise to maintain or build muscles increases
metabolic rate for hours after exercise. Even 10 minute segments
of activity done several times a day will benefit your health
and well being. |
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| Q: |
How can I accurately measure
my metabolic rate? |
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Indirect calorimetry is a device that accurately
measures your individual metabolic rate. It is a simple test that
measures your breath for 10 minutes. The results tell you exactly
how many calories you need. A Registered Dietitian can provide you
with a nutrition management program to meet your weight goals using
that number as a baseline. The device is available at many of the
local hospitals. If you would like to check your metabolic rate,
all your local Dietitian and ask for indirect calorimetry.
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| Q: |
I have been hearing a lot about
the dangers of trans-fat. What is it and what foods contain trans-fat?
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Trans-fat results when polyunsaturated
oil is partially hydrogenated to make a solid such as stick margarine
or shortening in a can. Many bakery items, crackers, and cookies
contain trans-fat. The FDA will begin requiring food labels to list
their trans-fat content in January, 2006. Research has found that
trans fatty acids increases the bad cholesterol (LDL) and decreases
the good cholesterol (HDL). |
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| Q: |
I'm having problems getting
to sleep at night and I think it might be due to my after dinner
cup of coffee. How many hours after I drink coffee will it have
this effect? |
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Caffeine takes approximately
15 to 20 minutes to get into your blood and the caffeine effect
can last for over 3 hours. If you have problems falling asleep at
night, avoid all caffeine-containing foods for at least 4 hours
before bedtime. Beverages that contain caffeine are coffee, tea,
cola containing beverages and Mountain Dew; Dr. Pepper; Mr. Pibb;
and Mellow Yellow). Also, be aware of foods containing chocolate
or cocoa. |
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| Q: |
The last time I went to give
blood, I was denied due to low iron. What can I do to increase iron
in my diet? |
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The best sources of iron include
meat, especially beef. Chicken, pork, and whole eggs also supply
a fair amount of this mineral. The iron from animal sources (heme
iron) is much better absorbed by the body than iron from plant sources
(non-heme iron). Dried beans, leafy greens, dried fruits and fortified
cereals all provide good amounts of iron.
However, it is best to include foods rich in vitamin C at each meal
to enhance the absorption on non-heme iron. Good sources of vitamin
C include oranges or orange juice, green pepper, cantaloupe, and
broccoli. There are certain substances which can inhibit iron absorption
including tannins found in coffee or tea, and oxalic acid which
is found in spinach and chocolate.
Note: Chronic iron-deficiency anemia, which is not corrected by iron therapy, is one of the most common manifestations of celiac disease. Persistent iron-deficiency anemia may be the only symptom with which a celiac may be present. 6% of people with iron-deficiency anemia have celiac disease as compared to .75% of the general population in the United States with celiac disease (Roberta Tripp RD LDN, Inpatient Clinical Nutrition Manager, 717-231-8385). |
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| Q: |
Should I avoid eating fruits
and vegetables at the same meal? I heard that the mix of acid in
the stomach is not beneficial and or could cause indigestion or
discomfort. Is there any truth to this? |
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There are many "rules" of
eating that tend to circulate from time to time. This one is not
true. However, there may be fruits and vegetables that can cause
discomfort in individuals who suffer from heartburn, or even a more
severe problem called gastroesophageal reflux disease (GERD). GERD
causes the contents of the stomach to flow backward into the esophagus
and this can result in heartburn, stomach pain, and in some cases,
difficulty in swallowing.
Citrus fruits such as oranges and tomatoes can cause indigestion
in some people as well as fatty foods, highly spicy foods, and caffeine.
If you suffer from indigestion, you may want to keep a food diary
for a week or so. Record any gastrointestinal pain you have after
a meal. This may help you to determine what food may be causing
your discomfort. You may also want to talk with your doctor if the
problem persists or is severe despite dietary changes. |
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| Q: |
What are the benefits of putting
flaxseed on your salad? How much should you use? |
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Flaxseed is a good source
of fiber and is also rich in omega 3 and 6 fatty acids, which are
good for your heart. Flaxseed needs to be ground through a food
processor, blender, or coffee grinder. It can be added to salads,
doughs or batters, or mixed in toppings for casseroles and other
foods. A serving size is about a tablespoon. |
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| Q: |
I'm thinking about becoming
a vegetarian. What is the best way to get enough protein without
eating meat? |
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The best sources of non-meat
protein include low-fat dairy products, dried beans, nuts and seeds,
and soy products. As a vegetarian, your protein needs are the same
as a meat-eater; about two-three, three ounce servings a day. Therefore,
you should have a serving of protein with each meal. Be sure to
include a serving of fruit and vegetables with each meal to round
out your diet.
You can also make a meal of a bowl of hearty vegetarian soup like
vegetarian minestrone or lentil soup, with a salad and slice of
whole grain bread or add hard cooked egg, kidney beans or other
legumes, tofu, and sunflower seeds to your salad. On days when you
need to eat something quick, try peanut butter and jelly on whole
grain bread, or a vegetarian wrap. A good vegetarian website you
may want to check out is www.vrg.org
(the Vegetarian Resource Group) and www.vegetariantimes.com.
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| Q: |
I've heard that tea has as much
caffeine as coffee. Is that true? |
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According to the FDA, the
caffeine content of a tea bag brewed for five minutes is about 50
milligrams for a five ounce cup as compared to brewed coffee which
has approximately 100 milligrams for the same serving. So, tea contains
about half of the caffeine found in coffee. |
