Ask the RD | August
Our registered dietitian, Jamie, and guest registered dietitian, Kayla, offer 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 the button and watch for a response the following month. Before submitting a question, we invite you to visit the main page for Ask the RD and enter a keyword into the search box — your question may already be answered!
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Understanding these labels can empower you to make healthier choices, especially if you're looking to manage high blood pressure or other health conditions where monitoring sodium intake is important.
Low Sodium: When you see the "low sodium" label, it means the product contains 140 milligrams of sodium or less per serving. These products are either naturally low in sodium or have been carefully processed to keep sodium levels low.
Reduced Sodium: Products with the "reduced sodium" label have at least 25% less sodium than their original versions. For instance, if regular soy sauce has 1100 milligrams of sodium, the reduced version would have 825 milligrams or less, making it a better option if you're looking to cut back on sodium.
No-Salt Added: "No-salt added" or "unsalted" labels mean that no additional salt was included during processing. However, these products may still contain natural sodium, so it's a good idea to check the nutrition label to see the actual sodium content.
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This is amazing! Congratulations on your smoke-free journey! To support your recovery, continue adding anti-inflammatory foods to your diet. These include leafy greens, colorful fruits and veggies, nuts, seeds, olive oil, and fatty fish such as salmon or tuna. These are all packed with polyphenols, antioxidants, and omega-3s to help fight inflammation.
Also, consider cutting back on foods that can increase inflammation. This means reducing your intake of processed meats, fried foods, added sugars, sugary drinks, and fats like lard and shortening.
It's normal to experience changes in taste and appetite after quitting smoking. Eating a balanced diet with whole foods, fiber, protein, and heart-healthy fats can help you feel satisfied, reduce overeating, and curb unwanted cravings. Below are a few ideas to help you get started!
Chia Seed Pudding: Mix chia seeds with almond milk and a touch of honey. Let it sit overnight in the fridge. Top with fresh berries and a sprinkle of cinnamon before serving. Benefits: Chia seeds are rich in omega-3 fatty acids and antioxidants, which help reduce inflammation.
Berry and Nut Mix: Combine a mix of fresh or dried berries with raw nuts like almonds, walnuts, and pistachios. Benefits: Berries are high in antioxidants and vitamins, while nuts provide healthy fats and additional anti-inflammatory compounds.
Avocado Toast with Tomato and Basil: Spread mashed avocado on whole-grain toast. Top with sliced tomatoes and fresh basil leaves, drizzle with olive oil (optional). Benefits: Avocado and olive oil are excellent sources of healthy fats, while tomatoes and basil offer antioxidants and anti-inflammatory benefits.
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This is a common question and a bit of a nuanced topic. As a dietitian, I usually buy a mix of both organic and conventional produce.
Organic produce can be more expensive, which might limit the variety or quantity based on your budget. Organic produce typically has lower pesticide residues, but when it comes to nutritional value, organic and conventional options are quite similar. The key takeaway is that eating more fruits and vegetables, whether organic or conventional, is great for your health and can help reduce the risk of chronic diseases.
Washing your fruits and veggies with warm water and removing outer leaves (like from cabbage and lettuce) can help reduce pesticide residues, bacteria, and dirt. I also love to shop for in-season produce at farmer’s markets or local farms. In-season fruits and veggies often cost less, taste better, and might even have more nutrients.
You may be familiar with the “Dirty Dozen” and “Clean Fifteen” lists which are released annually by the Environmental Working Group to guide consumers in choosing between organic and conventional produce. While these lists can be helpful, it's worth noting that they’ve faced some criticism regarding their interpretation of the data. For a balanced perspective on consuming both conventional and organic produce safely, I recommend checking out the Safe Fruits and Veggies website. It’s a fantastic resource for making informed choices.
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Our June 2023 blog answered the question, “Can you explain prebiotics, probiotics, and postbiotics? What foods provide the best source for each?” Within that answer you will find recommendations for probiotic foods.
Our October 2023 blog may also be a helpful resource where we answered the question, “I have IBS-D and use a FODMAP diet to manage. How can I follow a healthy nutrition plan with so many food sensitivities?” This answer included information about using a FodMap diet. Please remember, as this diet is quite complicated and restrictive in nature, it should only be used for a short term (2-6 weeks) and under medical supervision from a GI doctor or registered dietitian.
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.