Ask The Dietitian
Our Expert Dietitian Answers All Of Your Nutrition Questions

Q: “Can I use low calorie sweeteners?”

A: Yes. Low calorie sweeteners are safe for everyone except people with phenylketonuria, who should not use aspartame. Calorie-free sweeteners like aspartame, saccharin, sucralose and acesulfame-K won’t increase your blood glucose level. The sugar alcohols — xylitol, mannitol, and sorbitol — have some calories and do slightly increase your blood glucose level. Eating too much of any of these can cause gas and diarrhea.

Q: “What is the healthiest oil to use for cooking?”

A: The best choices are canola oil, olive oil or peanut oil (if your family is not allergic to peanuts). Don’t use olive oil for high temperature frying, however, since it will burn. Other good choices include soybean oil, safflower oil, cottonseed oil, or corn oil.

Q: “How much exercise should I do?”

A: Studies show that even the most inactive people can gain significant health benefits if they accumulate just 30 minutes or more of exercise or other physical activity per day. For the greatest overall health benefits, experts suggest 30 minutes of moderate-intensity aerobic exercise (walking, biking, jogging, swimming, aerobic classes, and cross-country skiing) most days of the week. Plus, some form of anaerobic exercise such as muscle strengthening activity and stretching is recommended at least two to three times a week.

If you have been inactive for a while, you may want to start with less strenuous activities such as walking or swimming at a comfortable pace. Beginning at a slow pace will allow you to become physically fit without straining your body. Once you are in better shape, you can gradually do more strenuous activity.

Q: “Is Multi-Grain the same as Whole Grain?”

A: Many grain-based foods now have labels that include terms like “multi-grain,” “stone-ground,” “100% wheat,” “cracked wheat,” “seven-grain,” and “multi-bran.” Unfortunately, none of these terms ensures that the product is made with whole grain flour. Additionally, a darker color does not guarantee that bread is made with whole grain flour.

The term “whole grain” means that the food contains at least some unrefined flour. When whole grain flour is used, the fiber and the nutrients in the bran and germ of the grain seed are all contained in the product. The term “100% whole grain” means that the product contains only whole-grain flour. Generally, foods made with whole grains are healthier than those made with refined flour. The only way to ensure that a food is made from whole grain is to read the ingredients list and look for the term “whole grain”, which should be the first or second ingredient.

Q: “Are some fats better than others?”

A: Yes. Unsaturated fats are the healthiest for your body. This includes both monounsaturated and polyunsaturated fats. You can find these “healthy fats” in foods like nuts, vegetable oils, olives and avocados.

If you’re looking to cut back on fats then ditch the saturated and trans fats. Saturated fats are found in full-fat dairy products like ice cream, half and half, sour cream and cheese as well as in meats, chicken skin, bacon, and lard. Trans fats are found in margarines and shortening as well as many processed packaged foods and sweets. Try cutting back on how much saturated and trans fat you eat. It’s important if you’re trying to lose weight. Cutting back will reduce your risk of heart attack and stroke.

Q: “Why is eating fish good for my heart?”

A: Fish and shellfish contain a type of fat called omega-3 fatty acids. Research suggests that eating omega-3 fatty acids lowers your chances of dying from heart disease. Fish that naturally contain more oil (such as salmon, trout, herring, mackerel, anchovies, and sardines) have more omega-3 fatty acids than lean fish (such as cod, haddock, and catfish).

Be careful of eating too much shellfish as some types, like shrimp, are high in cholesterol. You can also get omega-3 fatty acids from plant sources, such as: canola oil, soybean oil, walnuts, ground flaxseed (linseed), and flaxseed oil.

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This website is only for the purpose of providing information and should not be substituted for the advice of your doctor.
Please consult with your doctor before starting any weight loss program or supplement.