Ask the RD | February
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.
Each month, Jamie selects a few questions to highlight in our video blog for Ask the RD with host Dr. James Beckerman, cardiologist, Providence Heart Institute.
If you have a question to submit, please click here and check our next newsletter for your answer.
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Refer to the video shared in this blog for more on this topic (:49). Highlights from the answer shared in the video:
For those folks that haven’t yet heard of the Carnivore diet, it is a diet plan based solely on consuming animal products (namely animal proteins). This diet focuses on meats, poultry, fish, and eggs while eliminating all plant-based foods including fruits, veggies, grains, legumes, nuts and seeds.
While it claims to support weight loss, improve mood, and regulate blood sugars, this is NOT a clinically proven diet that I would recommend.
I share many concerns with this diet - similarly to other restrictive fad diet that eliminates entire foods groups - as it certainly lacks vitamins, minerals, and fiber while overdoing protein and likely saturated fat intakes. A meat-only diet is hard on the GI tract as meats are generally harder to digest and are lacking in fiber causing constipation while also negatively impacting the gut microbiome. Excessive protein intake can also put excess strain on the kidneys. As this diet consists solely of animal products it is likely higher saturated fat and cholesterol, so may negatively impact your cholesterol levels and compromise your heart health. While it may result in modest weight loss, it is likely to be short lived as this is also not a sustainable style of eating for most people.
As always, I recommend a well-balanced diet that is enjoyable and maintainable for you. With hopes that whatever life-long healthy eating plan you choose, it consists of colorful fruits and vegetables, whole grains, legumes, nuts, seeds, fish, and lean unprocessed protein foods.
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Refer to the video shared in this blog for more on this topic (4:00). Highlights from the answer shared in the video:
Nutritional recommendations for people with osteoporosis, or those trying to prevent it include:
Eat a diet rich in calcium and Vitamin D.
Consume adequate amounts of protein and calories to maintain an appropriate body weight.
Aim for 5 or more servings of fruits and vegetables each day.
Limit sodium intake.
Participate in targeted physical activity including strength, flexibility, and balance exercises.
The goal: eat a diet rich in calcium and Vitamin D foods, though keep in mind that supplemental calcium and Vitamin D may be needed if you are unable to meet your needs through diet alone. Ask your primary care physician for recommended doses and formulations of supplemental calcium and Vitamin D depending on your lab values.
A general recommendation aims for at least 1,000 mg of calcium each day from dietary sources, while not exceeding 2,500 mg per day from combined dietary and supplemental forms. Shoot for at least 1,000 IU (25 mcg) Vitamin D per day, while not exceeding 2,000-4,000 IU (50-100 mcg) per day, coming from both food and supplemental sources. Keep in mind that living in the gray and cloudy Pacific Northwest puts you at higher risk for Vitamin D deficiency as we lack regular sun exposure which helps our bodies to activate Vitamin D, so it is quite common that Vitamin D supplements are needed even when a balanced diet is achieved.
High calcium foods include:
Dairy foods including milk/milk alternatives, yogurt, cheese, pudding, custard.
Fortified products such as calcium fortified juices, cereals, or breads.
Tofu, white beans, almonds.
Boney fish such as sardines or canned salmon.
Green veggies like collard greens, turnip greens, Bok choy, and broccoli.
High Vitamin D foods include:
Dairy milk, soy milk, yogurt,
Fortified juices,
Egg yolks,
Fatty fish such as tuna, mackerel, and salmon or cod liver oil.
Also ensure you are eating adequate calories and protein foods including lean unprocessed meats, eggs, dairy, and/or beans/lentils each day to support strong bones. Aim to include a variety of colorful produce as these foods are rich in Vitamin C, Vitamin K, and potassium which help to strengthen your bones. Limit sodium intake to ~2300 mg per day to help your body hold onto the calcium it needs instead of excreting it in the urine. A reduced sodium diet typically involves limiting processed foods, restaurant meals, and salty condiments. Plus, paying attention to food labels.
Though osteoporosis is not reversible, hopefully we can prevent further bone weakening and minimize complications such as falls and fractures by sticking to a healthy eating and exercise routine, as well as taking the appropriate supplements and physician recommended medications.
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.