Ask the RD | April
Our registered dietitian, Jamie, offers answers to nutrition-related questions you - our community - has submitted over the past month.
The information shared within this blog is meant for informational purposes only and should not be received as medical advice.
If you have a question to submit, please click here and check our next newsletter for your answer.
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The amount and quality of the sleep we get certainly plays a strong role in our body weight and overall health. Both too little sleep and poor-quality sleep are associated with weight gain, obesity, metabolic disorders such as type 2 diabetes, depression, and other chronic health conditions.
Impaired sleep habits cause our bodies to experience hormonal and metabolic dysregulation. We see higher levels of the appetite stimulating hormone ghrelin and lower levels of the satiety promoting hormone leptin. This means that we not only feel hungrier but also have a harder time experiencing fullness and satisfaction when we do eat. These hormonal alterations lead to less than optimal food choices; often causing us to choose more calorie dense, carb- and fat-rich foods. Such altered hormonal regulation is associated with glucose intolerance, insulin resistance, and increased abdominal fat stores (aka visceral fat).
The fewer hours spent sleeping also means more waking hours. This can cause increased caloric intake throughout the day, often in the form of snacking.
Poor sleep has also been shown to lead to lower energy levels. As a result, we often see a decrease in physical activities, such as exercise, and an increase in sedentary activities, like watching TV.
With sleep being so important to managing our weight and overall health, here are a few recommendations to optimizing sleep hygiene:
Follow a consistent bedtime routine with stable sleep and wake hours.
Go outside during waking hours to exposure yourself to natural light.
Get regular physical activity. Ensure exercise is completed at least 1 hour before bedtime.
Limit or avoid caffeine intake in the afternoon and evening hours.
Avoid alcohol intake after dinner.
Avoid eating right before bed.
Limit screen time for at least the hour leading up to bedtime.
Reduce stress and calm your thoughts as able.
Sleep in a cool, dark cool room.
Aim for a minimum of 7 hours of quality sleep each night.
Talk to your primary care physician about sleep aids and/or obtain a sleep study as needed.
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There are so many good milk alternative options available these days. However, it is important to note that they can vary quite a bit in their nutritional content (see below for more details). Generally, dairy milk and soy milk are superior in their protein content while carb and fat contents vary between dairy milk and milk alternatives.
Dairy milk is also known to be a good source of calcium, which many of us lack in our diets. The goal is to consume 1000-1200 mg per day, depending on your age. For that reason, this may be an area to focus on when deciding which milk is best for you. Dairy milk and many milk alternatives are comparable in their calcium content, containing ~300 mg per cup, but note that some may require fortification depending on the product.
Beyond their nutritional content, it is important to pay attention to the ingredient list of milk substitutes as these products often contain emulsifiers and added sweeteners.
All things considered, I urge you to pick the milk or milk alternative that best suits your nutritional needs, tolerance abilities, and texture/flavor preferences.
Here is a list of the nutritional comparisons for types of common milk options and alternatives. Amounts are listed per 1 cup.
Cow Milk (Skim): 90 Calories, 0g Total Fat (0g Sat. Fat), 13g Carbohydrate, 8g Protein
Cow Milk (2%): 120 Calories, 5g Total Fat (3g Sat. Fat), 12g Carbohydrate, 8g Protein
Cow Milk (Whole): 145 Calories, 8g Total Fat (4.5g Sat. Fat), 13g Carbohydrate, 8g Protein
Ultra Filtered Cow Milk (Skim): 80 Calories, 0g Total Fat (0g Sat. Fat), 6g Carbohydrate, 13g Protein
Soy Milk (Unflavored): 110 Calories per 1 cup, 4g Total Fat (0.5g Sat. Fat), 11g Carbohydrate, 7g Protein
Almond Milk (Unflavored): 60 Calories, 2.5g Total Fat (0g Sat. Fat), 8g Carbohydrate, 1g Protein
Hemp Milk (Unflavored): 130 Calories, 6g Total Fat (1g Sat. Fat), 14g Carbohydrate, 3g Protein
Oat Milk (Unflavored): 100 Calories, 1.5g Total Fat (0g Sat. Fat), 18g Carbohydrate, 4g Protein
Rice Milk (Unflavored): 100 Calories, 2g Total Fat (0g Sat. Fat), 23g Carbohydrate, 0g Protein
Coconut Milk (Unflavored): 50 Calories, 5g Total Fat (5g Sat. Fat), 1g Carbohydrate, 1g Protein
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Great question! It is always good to consider healthier ingredient swaps and recipe adjustments when cooking. Below are a few easy alternatives to consider:
Use half-and-half or even whole milk in the place of heavy cream.
Reduce the amount of heavy cream by half and substitute the rest with chicken or veggie broth.
Play around with unflavored regular or Greek yogurt for a creamier milk alternative such as soy or oat milk; adding a bit of olive oil as needed.
I have found that blended cashews work amazingly well in some recipes to add creaminess without as much saturated fat. These are best if soaked overnight, with water discarded before blending into a soup or sauce. Check out our Basecamp recipes, Cashew Cream Tomato Sauce and Cauliflower Soup which uses this method.
Nutritional yeast can also offer a rich, cheesy flavor to dishes without using any actual cheese.
Coconut cream is a plant-based option but comes with a lot of saturated fat, so is likely not a healthier swap.
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There are so many flour options these days, it becomes a little overwhelming to know which one is best. Flours can vary not only in their nutritional qualities but also in flavor, texture, and culinary functionality. Calorically, most flours are quite similar at ~100 kcals per ¼ cup. See below for a quick comparison between some of the more commonly used flours available.
White (All-Purpose) Flour: A mix of soft and hard wheat varieties. It has a moderate protein content, making it quite versatile for baking and cooking. It is low in fiber as it is more refined (the outer bran and germ are removed during processing, and only the carbohydrate heavy endosperm of the grain is used). Enriched flour simply means that vitamins and minerals that were lost during processing have been added back to the end product.
Whole Wheat Flour: Also made from wheat, though has higher fiber and nutrient contents (ie: iron, magnesium, and vitamin B6) as it utilizes the entirety of the whole grain (bran, germ, and endosperm). Whole wheat flour offers a more robust flavor but produces a denser end-product.
Almond Flour: Significantly higher in fat as compared to all-purpose flour but has almost double the protein, triple the fiber, and a quarter of the carbohydrates. It offers a slightly nutty flavor and works well for moist, tender baked goods.
Coconut Flour: Also significantly higher in fat, though higher in fiber (10x that of all-purpose flour) and almost twice the protein. It has a rich, tropical, nutty flavor.
Oat Flour: Has three times the fiber compared to all-purpose flour. Offers a mild earthy flavor and chewy texture to baked goods.
Chickpea Flour: Nearly double in its’ protein and fiber contents as compared to all-purpose flour. May not lend itself well to some baked goods as it does have a mild bean flavor.
Consider your health goals, dietary needs, flavor and texture preferences when selecting a flour. And remember that ratios may vary from flour to flour so modify your recipes appropriately.
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Dark chocolate can certainly be a yummy, and healthy, sweet indulgence. Research shows dark chocolate can have cardiovascular benefits (reduces blood pressure and cholesterol) and anti-cancer benefits due to its high antioxidant content derived from the flavanols of the cocoa. Because dark chocolate uses more cocoa and is less processed as compared to milk chocolate, it tends to offer higher amounts of these healthy compounds.
But how much is too much? Though the research varies, it is thought that a little dark chocolate (about one ounce per day) can offer a variety of health benefits while still fitting into your overall dietary plan. I would recommend enjoying dark chocolate in moderation and eat only enough to fulfill your need for something sweet and delicious. Be mindful of your overall fat and calorie intake from day to day and make sure your dark chocolate intake is not resulting in excess. I recommend you aim for at least 70% cocoa content and choose those options that are lower in added sugars and unhealthy fats.
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Absolutely! If you’re not a fan of cottage cheese, Greek yogurt (unflavored), ricotta cheese, hummus, or even avocado would work as great substitutions in this recipe.
The recipe referenced in this question can be found here!
Jamie Libera, RD, LD, CCTD, is a clinical dietitian within the Providence health system. She works closely with the heart programs in offering consultations for heart failure patients, cardiac rehab patients, and serves as the nutrition consultant for Basecamp Prevention + Wellness. Jamie offers monthly nutrition-based classes and a monthly heart-healthy recipe as part of Basecamp’s free community programming.