The Junk Food Nutritionist

I believe in everything in moderation. But, sometimes people make carbs out to be bad and recommend low-carb diets. So, let's address this misconception that carbs are unhealthy.... First off, everyone needs all three of the macronutrients--carbohydrates, proteins, & fats. There is no single amount of carbs that is right for everyone, but there is a recommended range... Acceptable Macronutrient Distribution Range (AMDR) AMDR is a fancy phrase for the percent of calories that should come from carbs, fat, and protein, as recommended by the  Institute of Medicine : 45-65% Calories from Carbohydrates 20-35% Calories from Fat 10-35% Calories from Protein Because these nutrient recommendations are a range, everyone can get them differently. Some people do very well on a high carb diet with 65% calories from carbohydrates. Some people do well with only 45% calories from carbs. What do these percentages even mean? These percentages probably mean nothing to you. So, let's look at wh...

I don’t believe in making strict New Year’s Resolutions that will likely be abandoned. The main problem I see is that people use the word “never.” It’s unrealistic to resolve to “never eat added sugar,” for example. However, I am all for working on developing healthier habits. In fact, that’s one of the reasons I became a dietitian! Let’s look at 3 resolutions you’re likely to break and 6 better resolutions to consider: Unrealistic: I will never order takeout or delivery. Alternative 1: I will try 1 new recipe a week (or a month, whichever is more realistic for you) . If you are used to eating takeout or delivery, it’s unrealistic to start preparing everything from scratch. Instead, work on introducing home-cooked meals. Alternative 2: I will meal prep 1 day a week (or month). This is a good choice for people who already cook a few days a week but rely on takeout or delivery for busy days. Prepare meals a few days in advance and store in a fridge or freezer until needed....

I was recently asked about the vague topic of summertime eating. My answer is the same as for every other season: everything in moderation. Now, let's look at how this works in real life. Let's say we're going to a barbecue. Barbecues typically serve so-called "junk" foods, such as burgers, hot dogs, potato chips, potato salad, pasta salad, ice cream, popsicles, sweet tea, and lemonade. Many health coaches would tell you just to avoid all of that. But, I think you can eat anything in moderation, even if you have a medical condition....

I spent the past month writing a series trying to determine whether or not certain snack foods were junk foods. It made me ask myself, “What is junk food?” The thing is, we all define it differently. 

A lot of times vegetarians don't get enough protein. Certainly, there are some who don't. I've heard of vegetarians who just eat white pasta or just eat potato chips. But, if you eat a variety of foods, you can get enough protein on a plant-based diet. I will show you a day of eating in my life as a vegetarian and a Registered Dietitian Nutritionist.   First, I want to remind you that the portions I've listed below are only there so I can show you how much protein is in what amount of the product. I don't usually go around measuring my food and you don't need to either. Also, those portion sizes may not be the size you eat and that's okay. I'm not presenting this as a strict meal plan for you to follow. I'm just trying to show you it's possible to get enough protein. So, what is "enough protein"?  Well, that will depend on your body. RDNs usually use a minimum of 0.8 grams protein per kilogram body weight. People with certain c...

           After giving a presentation on diabetes, I was asked what the “healthiest” food to eat. Answer: There is no single healthiest food. What’s the healthy diet depends on your definition of healthy. This is different for everyone. That said, here are some recommendations for everyone… Acceptable Macronutrient Distribution Range (AMDR) AMDR is a fancy phrase for how much carbs, fat, and protein are recommended by the Institute of Medicine : 45-65% Calories from Carbohydrates 20-35% Calories from Fat 10-35% Calories from Protein (10-25% recommended by Australian Ministry of Health ) Because these nutrient recommendations are a range, everyone can get them differently. Some people do very well on a high carb diet with 65% calories from carbohydrates. Diabetics are often told to eat closer to 50% calories from carbs, and some people do well with only 45% calories from carbs. Why so many carbohydrates? What...