Betsy Renolds, one of UCSB's registered dieticians, answers some of your frequently asked questions

"As a dietitian, I am asked dozens of questions about food, exercise, and supplements. Although many people write books on the subject there isnt one answer for all people. That being said, I will attempt to answer your questions"

NUTRITION

What is an example of a low-cost, well-balanced meal?
Chicken, broccoli & rice. Beans, rice, salsa & salad. Most sandwiches. Pasta, canned chicken/tuna, frozen vegetables/casserole dish.

Is a protein supplement necessarily a bad thing if used in moderation? Does it actually work (to aid in building muscle)?
No, it´s not necessarily bad... its usually unnecessary. It doesnt air in building muscle unless the person is protein or calorie deficient. Then, anything that provides either will help. It´s just the most expensive way to achieve this.

How much protein should a person consume everyday?
For the "typical" :
male : .41 grams x pounds of "ideal" body weight
Female: .36 grams x pounds of "ideal" body weight
Ideal being the weight a person should weigh for health, not vanity.
It is a little different for extreme athletes.

How many grams of fiber per day do you need?
Up to 20-35 grams/day.

Is eating before bed okay? Does it lead to weight gain/loss?
Yes.
Neither. Wonderful studies with apes have shown that as long as we are not over-consuming calories we do not gain weight just because we ate before sleeping. Our caloric needs are based on 24 hours, not just when we are awake. So, as long as our intake falls in the normal range, we are good to go!

Is Splenda bad for you?
No. Not that I recommend eating tons of it. It has gotten a lot of research showing absolutely no issues with it.

I am a vegetarian, and am trying to cut sugar out of my diet. I wanted to ask if there is enough sugar in fruit that you should limit consumption. For lunch, I like to eat an apple, banana, and a cup of plain yogurt with some cashews. Is that too much fruit at one sitting?
While fruit has sugar in it, it is not a sugar source you should worry about. And certainly not in the quantities you are consuming during a meal. A side question: What is the rational for cutting sugar out of your diet? Just so you know, your body needs sugar (glucose) because your brain and central nervous system use it for fuel. Your body also uses it for exercise purposes. Fruit is a great way to get that sugar because it is natural, contains fiber and has all of those nutrients we cannot recreate in a lab.

I am not sure if I eat enough protein. I eat tempheh, tofu and garden burgers (at least one of these every day) plus nuts (walnuts, cashews). Are there any other strong sources?
I get your "Am I getting enough protein?" and "What are good protein sources for vegetarians?" a lot. I´ve attached a great little protein handout that our registered dieticians hand out at student health.

It sounds like you have questions about healthy eating. I recommend making an appointment with one of our two registered dieticians at student health (805-893-3371) or better yet—visit her for free at the wellness program drop in. Check out http://wellness.sa.ucsb.edu/Programs.aspx for "ask the dietician".

Are bananas the "worst" fruit in terms of health value?
There is no such thing as a bad fruit. Bananas are fabulous! It depends on how you define worst. It also depends on what nutrients you are wanting/needing. They received a "bad" rep decades ago because they have a few more calories than some other fruit... but that does not mean they are bad.

Is caffeine bad for you if you drink coffee everyday?
Caffeine is not the same as drinking coffee everyday. Caffeine is a drug that can be abused and addictive. Utilizing it in pill-form is NOT recommended.

Coffee has many other attributes besides caffeine... many, many antioxidants, may help prevent/postpone: liver cancer, Alzheimer´s, Parkinson´s, depression and perhaps diabetes... nearly all of the recent research is very positive.

That being said, too much of ANYTHING (including broccoli) is not good for you.

What are your thoughts on flax seed oil, fish oil, etc?
My thoughts are: flax seed & fish oil should be included in the diet of all Americans. The reasons being that omega-3 oils are sorely lacking in our diet so we need to find ways to bring more in.

What kinds of foods are good for an athletic lifestyle?
This is not a simple answer as "athletic" depends on the type. Generally, a healthy balanced intake of carbohydrates, protein and fat is recommended.

How many calories are in a Freebirds burrito?
I could only take a guess as I´ve never actually seen one. It would also depend on the type you choose. I´ll try to make it over there in the next few days to check them out.

Is fried fish still as beneficial as other forms (i.e. broiled, grilled or baked?)
What do you mean by beneficial? Broiled, etc. generally have fewer calories and fat than fried. Fried may or may not have "unhealthy" oils associated with it. But, for the most part, frying fish does not cause the loss of anything found in the same fish cooked in a different way.

What is the most common college nutritional mistake?
There are so many...
Skipping breakfast, assuming one nutrient is superior/inferior to another and therefore either over or under-consuming said nutrient, eating the same things repeatedly... getting into a rut...

I have read that fruit is composed of mostly starch, and then as it gets ripe, the starch converts to sugar. Aside from the fact that fruit is a healthier carbohydrate because it has more vitamins/minerals, is unripened fruit (starch) as good as ripened fruit (sugar)? Does it give you the same amount of energy?
Fruit is a carbohydrate (as are all plants, including vegetables). The difference between ripened and unripened fruit would be pretty insignificant, not measurably different. If you ate a vat of unripened plums vs. a vat of ripened plums, you might get a few more nutrients from the ripened fruit (and a stomach ache.)

I heard that olive oil loses its health benefits at the temperature normal for cooking...but that when it is raw it is still a great choice... is this true? I also heard that coconut (which is high in saturated fat) is actually healthy. Is that possible?
Olive oil does not lose its health benefits for normal cooking temperatures. If you let it get very hot and it starts to smoke it will start to break down but that does not mean that it´s BAD. It´s just starting to degrade. If you let it continue, it´s probably best overall to get some fresh stuff.

Coconut oil is saturated. The confounding problem is that it has a different chemical configuration than beef´s saturated fat. It may be that it does not cause the same problems as beef fat. BUT, all of the studies have been performed by the coconut industry...this means they have vested interest (meaning the outcome benefits them). So, until independently tested, I cannot recommend eating it willy-nilly (an occasional almond joy rocks).

If you have amenorrhea, will an iron/folate or magnesium supplement help? What about an estrogen supplement?
First, you need to determine the cause of amenorrhea before you treat it with anything (see your doctor). Estrogen is a hormone that can be prescribed by a doctor IF that is warranted, but you need to know the cause (see above). So, I can´t answer this part of the question.

That being said, supplements do not help you get your period back. In fact, if anything, someone not menstruating usually needs less iron than usual. How do you make the health consequences clear when you approach a friend without having them feel good that someone has noticed their weight loss?
You speak frankly about the physical consequences and psychological/emotional burden of living one´s life this way. You do not compliment on the weight loss but rather express concern about it. You follow up with requesting that they seek help, stressing the importance for their well being that they get professional treatment. And you give them specific information about how to do that (and preferably help them make that appointment).

Is it better to go all day eating less nutritious foods than nothing at all? I got into a debate with one of my friends who would rather not eat at all than eat junk food!
Yes, your body wants fuel every 3-4 hours.

What is a healthy serving of pizza?
A healthy serving of pizza depends on the size of the person and pizza. A healthy plate should consist of 80/20. However, follow your level of hunger and fullness.

Are toasted nuts better for you than raw nuts?
No...

We had a question regarding the pan fried tofu with soy ginger sauce from Natural Café, but I don´t quite remember what it was. My apologies.
Hmm.... Sounds yummy, that´s my professional opinion.

Is pepper bad for you?
No.

DIETING

What is the difference between changing the way you eat completely to dieting by limited yourself from certain foods?
Change, when it comes to food/exercise is best when it´s gradual behavior modification. Change one thing at a time, rather slowly. Change is permanent; you can live with it for life. It doesn´t deny any type of food.
Dieting it temporary, restrictive and nearly always backfires. The person feels deprived. Cravings will ensue. Dieting causes your body to adapt to its new, lower calorie routine to survive.

What about using diet pills not to stop eating but to control binges? Eg, just using them on Fridays and weekends when temptation is around?
First, Diet Pills are dangerous. Second, this is only trying to treat a symptom without addressing the route cause. Remember, binging is feeding an emotional need, not a physical hunger. Third, anything that unnaturally curbs one´s appetite messes with our own body´s ability to register hunger and satiety cues. This leads one to not trust their body´s signals of hunger or fullness, only bringing them deeper into their disordered eating. Most people with an eating disorder (that I see) describe not knowing when they are hungry or full. So the basic and natural idea of trusting your body and feeding your hunger becomes insurmountable.
Better methods of curbing the temptation:
Make sure you are not restricting during the day (feed your hunger!) so that there is no “build up" to a binge at the end of the day.

Don´t eat out of the container/bag or out of the pot/pan, etc. Dish up a normal size portion on a plate and sit down at a table and enjoy your meal. Be mindful of what you are eating and enjoy it!
Environmental controls may be helpful. i.e. don´t buy large economy size portions, don´t buy junk food for the house, have sweets and treats on hand only in small quantities. Be aware of trigger foods and plan accordingly.
*De not deny yourself your cravings*. Denial leads to obsession. Remember the 80/20 rule to help prevent the craving/build up.
Become aware of the emotional triggers i.e. loneliness, boredom, stressors?

Therapy really can help!

From Betsy on the subject:
Diet pills are never recommended. Diet pills are drugs. Drugs have side-effects. The physical consequences of diet pills are fairly significant. The psychological ramifications can be even worse.

The thing about “temptation" is this: we are hard-wired to eat food. If we see food, we will normally want to eat it. Binging is usually a consequence of some type of restriction: self-imposed like dieting; or, lacking access, i.e. can´t afford it. It may also be caused by avoiding emotional issues...usually both.

If you want more specifics about diet pills it´d be a lot more involved because different pills have different effects.

A friend of mine is adding jalapenos to his diet to help lose weight because he “sweats" stuff out. Does this work? Is it okay for your body?
Slight evidence shows only a slight boost to metabolism but does not show “sweat it out". You should only add them to your diet if you like them. It is not enough to add them if you don´t like them.

There are lactose pills for milk, but is there anything for helping to digest soy?
Just your stomach! How do you know you are not digesting?

Is it true that celery has negative calories? Do you know of other foods like this? (The theory that was discussed was that the caloric count in celery is so minimal that just walking burns it off really quick.)
This is the basis of some of the fad diets...but, no it doesn´t “take more calories to digest than it provides". These foods don´t provide many calories but digestion of them is not calorie-intensive.

How long should I take to eat a meal? Time between bites?
A real meal “should" be savored...how long it takes, depends on how much food. It takes your brain 20 minutes to receive the message you´re satisfied. Enjoy your meal, don´t wolf your food, chew well....

Which foods should I eliminate from my diet (to prevent diabetes)? What should I eat more of?
Diabetes is a disease that has a genetic component to it. If your family members are diabetic, it would be important to know which type (Type 1 or Type 2)...that being said,

• *Type 2 diabetes is often, but not always, correlated to being overweight. It is the excess fat that creates insensitivity to the hormone insulin.
• *Type 1 diabetes has nothing to do with weight.
• *So, in answer to your question(s)...
• *Foods that seem to be somewhat helpful in preventing/postponing the onset of diabetes are generally the foods recommended for a heart healthy diet:
• *Low saturated fat (animal fats, milk fat, palm kernel, hydrogenated etc)
• *High monounsaturated fat (olive, canola, etc.)
• *High fruit & veggie intake
• *Whole grains more often than refined ones.
• *Lean protein choices
• *Specifically:
• *Fish
• *Walnuts
• *Dark green veggies
• *Olive or canola oils
• *Remember, there is no scientific evidence that the foods you consume (unless they are causing you to the gain weight)

WEIGHT

If you don´t spread out your calories very much throughout the day, but you eat the right amount, how does that affect you? Do you gain weight?
Vis-à-vis weight, a definite maybe. If you eat all of your choices in one sitting you are more likely to gain weight. Even if it´s only twice, your chances of laying down fat go up (again, assuming you are consuming the calories you need to maintain your weight). 3 times, probably not but 4-6 times/day is really optimal!

Other side effects are a lack of: concentration, energy, quick thinking skills, fuel for optimal exercise, awake-ness/alertness.

EXERCISE

I came back from a run and a friend from home said that the best thing to drink after running is a beer. I would think that this would dehydrate you more. Thoughts, Betsy?
Correct, drinking a beer after a run will dehydrate you more so it is not the best idea to do so. However, milk, chocolate milk, Gatorade and juices are great to drink after a run.

BODY IMAGE

How does what we learn correlate with males constant desires to be buff, especially at UCSB?
Shoot! I forgot the guys! I definitely should have covered how disordered eating/body image issues affects men at UCSB! I spoke to a group last week that spurred a great discussion on the male experience here. The protein powder craze is still strong. One guy spoke of his observation (within his frat house) that freshmen don´t seem to be "clued in yet" regarding the pressure to body build/tone and subsequent likelihood to start using protein powders and supplements. The sophomores and juniors have the stuff all over their rooms. The seniors seem to be over it. He described it as a bell-curve. Clever.
The same (classically attractive) guy spoke of how he actually began considering steroid use...before he snapped himself back to reality.

Yes, men are affected by social pressure too, as well as by the same combination of dynamics that can leave one pre-disposed to an eating disorder as discussed in class. Also, remember the Keyes study—this was a bunch of young, virile, physically fit, psychologically sound men that developed eating disorders from (forced) dieting.

The 4th "other" category (EDNOS—Eating Disorders Not Otherwise Specified) was interesting, and I´ve never heard of it before, so I am glad we talked over it. However, given that it is the most prevalent at UCSB I think we need more ways to recognize it, if that is possible. I´ll get you a one-sheet on this to better illustrate this concept.
And frankly, it´s much more in the way a person acts than the way they look. What are they doing and what are they talking about? NOS cases are laden with obsessive thoughts and want to turn off their heads.

HEALTH CONCERNS

Should hepatitis be a concern for people who consume a lot of vegetables/vitamin A each day?
No. If a person consumes pre-formed Vitamin A (think supplements) and even with copious amounts of it, it is doubtful that you´ll get hepatitis. Why someone would do that is a mystery...probably a psychiatric disorder. If they consume pro-formed (beta carotene) it is virtually impossible. The body will not convert it from the inactive pro-formed to the active form which stops toxicity from developing. There are other toxic problems from Vitamin A hypervitaminosis but not hepatitis.

Consensus among roommates and friends is that the healthier we eat, the gassier we are. Why? And how can it be prevented or cured?
Large amounts of fiber lead to an increase in food for intestinal bacteria. As they eat and increase population they create gas...
You can prevent this situation by slowly consuming foods high in fiber and be sure to have plenty of water.

Do you think it´s necessary to get a cholesterol check? I am afraid mine might be high...
Depends on your family history! If your family has a history of high cholesterol then yes! Either way what would you do if it was high?

If an energy drink has no caffeine, are the effects on your body similar to caffeine and do you still need to limit it?
If there are stimulants than yes, limit.

Is microwaving frozen meat to thaw it bad?
No! However, it is recommended over sitting out.

If you become a vegetarian then return to eating meat, will large amounts of steak give you gout?
It shouldn´t...gout is caused by the body´s inability to handle excessive uric acid (meat has purines that cause uric acid)...this causes a deposition of crystals into the joints which may cause inflammation and PAIN! So, unless there is a medical problem, no.

Does the temperature of water affect your digestion? For example, will warmer drinks help you digest better than colder ones or vice versa?
Not so far as any science has determined.

Are high amount of sodium in foods really bad for everyone, or just for people with high blood pressure?
It´s not healthy...it may actually contribute to osteoporosis and perhaps other problems. So it just means don´t overdo your salt... and/or you can significantly increase your fruits and vegetables and they will help offset the sodium in your diet.

What is the typical age metabolism stops "high metabolism", when you eat whatever you want?
Smile...not everyone can eat whatever they want ever in their life. Metabolism usually starts to decline after 30. For some people it´s later. Metabolism slowing can be ameliorated with exercise ad muscle mass maintenance.

Why does chewing gum make me feel hungry faster?
Research shows in most people it reduces hunger, but you are not research. It is likely that as you chew you´re telling your body to prepare for food (enzymes and hormones released in anticipation of food) and that may cause hunger. In addition, most of the time we chew gum we swallow air which can cause a rumbling in the stomach which can mimic the hunger sensation.

How do you get calcium if it´s not from dairy products or taking calcium pills? How important is it to get adequate calcium?
There are many sources of calcium; some is better absorbed than others so you have to consume more to get your needs met. Some food sources are (ignore the dairy products, I left them so you can see the comparisons):

EATING DISORDERS

How much does the ED counseling cost?
Good to mention. The use of USHIP is WAY WAY more affordable and accommodating than most private insurance.

What are the chances of someone relapsing into an eating disorder? Are they always stuck in that sort of frame of mind?
High, especially without therapy! I don´t think so! It takes (usually) years of reframe, self-talk and proving to self that the obsessive thinking is self-protecting and a coping mechanism.

CAREER

What certification in Nutrition is the most reputable?
If you want to be in the nutrition field, the best way to get respect is to become a dietician. The reason for this is it is the only "certification" that is potentially reimbursable by insurance. It´s the credential you need to work in hospitals/with MD´s, etc...Even if you don´t think you´ll ever be in a medical setting, to gain respect (get referrals) nearly all will want you to have that level of expertise.

You can work in the hospital as a diet tech but p.u. (the job sucks) and the pay is even worse than a dietician´s pay.

What did Betsy major in to become a dietician?
Ahhh....the story of my life. I didn´t start college intending to go into nutrition. I wanted to be a veterinarian. So I majored in biology/pre-med. Then, because it takes a long time to get accepted into vet school, I became impatient and asked myself, "What are you interested in?" The answer: either viticulture and enology (wine making) or nutrition. Obviously, chose nutrition. I applied to grad school at David for nutrition and they talked me into (thankfully) become a dietician with my masters in nutrition...the rest is history.

What did you do to prepare for a grad school education? Which program do you recommend?
I have a Master´s in Clinical Psychology and a licensure as a Marriage and Family Therapist (which among other requirements, takes more than 3000 hours of intern experience). There are trainings and conferences one can attend to become specialized in working with clients suffering from eating disorders. I won´t go as far as to recommend a school---other than it should be accredited.

OLD QUESTIONS

Does the _____ diet work?
It depends on your definition of work. Diets work IN THE SHORT RUN! If you follow a diet you will lose weight. The problem is that as soon as you stop dieting you will regain the weight you've lost and then, frequently, more. What happens next? You feel like a failure, you feel frustrated and self-loathing increases. The best option is to eat healthfully and balanced for a lifetime (80/20) so that you don't have to diet ever again! Remember that weight is merely a reflection of behavior.

How can I eat healthy in the dining commons/in IV?
Healthy eating can be done anywhere - there is no such thing as fattening food. There are only ways to eat that increase our chances of developing diseases. Food in IV: Silvergreen's, Freebirds, etc. - You choose to eat what you want. When dining out choose lower fat items: baked, broiled, barbequed; Avoid creamy sauces; watch portions! It is so easy to eat an entire entr?, dessert or whatever just because it's there. If you receive a big portion, ask for a doggie bag right away to put half into. Remember it takes 20 minutes for your brain to get the message that your stomach is satisfied. If you eat too quickly you will likely overeat.
The dining commons provides you with several options... but you get sick of them after a while. The same general ideas go for the dining commons as well: baked, broiled, avoiding creamy things, eat 5-9 fruits & vegetables daily and snack on healthy nuts between meals. Since dinner is pretty early, you will likely get hungry before going to bed. Don't be too hard on yourself, this is perfectly normal. Have a nice snack.

What is wrong with trans fat?
Trans fat is implicated in many deadly diseases such as cardiovascular disease and cancer, perhaps Alzheimer, diabetes and others. A number of studies have been conducted to determine if this substance is indeed a problem and yes, it appears to be true.

Fat is bad, so a fat-free diet is healthy, right?
No. We all need some fat every day in order to absorb fat soluble vitamins, to get needed essential fatty acids like omega 3, and to provide flavor and satiety.

How much protein do I have to eat to gain lots of muscle?
Muscle is gained by exercise. Protein provides the amino acids that allow your muscles to grow IF you are using them. Protein need is based on your weight, gender, level of activity and caloric intake. A good rule of thumb is: for women (eating adequately) 0.36 grams of protein per pound of body weight; for men (eating adequately) 0.41 grams per pound of body weight. However, if you are an extreme athlete these amounts do vary. The uppermost that our body can absorb and utilize is approximately 1 gram/pound of weight. Most of us cannot ever utilize that much.

Help! I have my own kitchen now! What should I eat to be healthy?
You know how to be healthy, the trick is buying and providing healthy foods that are quick and not too expensive! The bookstore sells a great book: The Healthy College Cookbook which has the basics and gives you some great, easy, fast, cheap recipes.

How hard/much/often should I exercise?
I guess it depends on what the reason is for exercising. Exercising 5 times a week for about 30 minutes is fantastic. A combination of aerobic exercise (like walking) with muscle building activities (like yoga, weights) is what is recommended these days. Exercise is a wonderful outlet for stress! Do what you love and the fitness will follow.

I hate the gym - how else can I be active?
Ahhhh?let me count the ways. It's so sad that today people equate being active with being inside a gym. Any kind of activity like: walking, running, dancing, biking, skateboarding, swimming, surfing, etc... are all beautiful ways to get fit.

What should I expect when I make an appointment?
If you come to see a dietitian here you can expect to answer questions about your current lifestyle, medical issues, the reason you are coming in. You should receive information about the topic at hand and ways to deal with any dilemma. Depending on the reason, a follow-up visit may be recommended, in addition, sometimes a referral to a doctor, therapist, or other provider. To best assist the nutritionist, you could keep a 3 day food diary and bring it with you!

I think a friend might have a problem - what should I do?
A problem with food can be anything from the (sadly) normal thought about weight to a full blown eating disorder. If you have a friend with an eating disorder, the first thing I recommend is that you come talk with Debbie McHann to get help directly with dealing with this. She is wonderful at helping you know how to handle this. If you want to say something, be sure to use I-messages, describe what you see, what you feel, and the worry you have for the person. Be very specific/avoid general comments (You always/never? about an occasion that has occurred. But seriously, come see Debbie, Jamie, or me if you would like some help with this.

What's the deal with alcohol?
Alcohol? I can tell you nutritionally that alcohol is not good for you. Alcohol affects every cell in your body: your liver thinks it is under attack when you drink, every organ system is negatively affected by it, your brain shrinks, it causes cellular aging, and is lethal in high enough doses. Nutritionally, it has 7 calories for every gram of pure ethanol (alcohol) that you drink. If you drink on an empty stomach it wreaks more havoc on your system than if you have food present. So, if you drink be sure you are nourished and understand that even one night of binge (>4 drinks for a woman; >6 drinks for a man) drinking impairs your liver's ability to process nutrients and can cause fatty deposition in the liver (the precursor to alcoholic hepatitis and cirrhosis).