Ask the RD | January
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 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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Microplastics are very small pieces of plastic originating from the multitude of plastic products used in modern day society. Because of our widespread use of plastics, microplastics and the smaller nanoplastics can be found almost everywhere in today’s environment. These tiny plastics have made their way into the air we breathe, the water we drink, and even the food we eat! And because they are literally everywhere, they are also largely unavoidable. Our food and water supplies are of particular concern as we are not just exposed to these microplastics, but we are also ingesting them. Though not much is known about the health implications of these microplastics, it is thought that they may increase our risk for heart and lung diseases, cancers, hormonal imbalances, reproductive disorders, and other health conditions.
So, what can we do to lessen our intake of these pollutants? Start by decreasing your use of plastic goods, especially those in contact with your foods and beverages.
Decreasing your use of bottled water and other bottled beverages that are sold in plastic containers. Instead, drink water from the tap (filtered if possible), and drink from glass, ceramic, or metal cups, mugs, and bottles.
Transition away from using plastic food storage containers such as plastic bags, plastic wrap, plastic food packaging, single use to-go containers, plastic utensils and plastic dishware. Instead use paper bags, reusable produce and grocery bags, glass food storage options and non-toxic silverware and dishware. Buy more fresh, unpackaged foods and consider sourcing your own food as much as possible.
Beyond food storage, you will also want to avoid heating your foods and beverages in plastic containers. Light, heat, acid, and general wear and tear can all lead to accelerated breakdown of plastics, which in turn leads to increased ingestion of micro and nanoplastics.
Choose non-plastic cookware. Use wood or bamboo cutting boards and wood, bamboo, stainless steel, or silicon kitchen utensils. You may even want to consider switching from non-stick to stainless steel pots and pans.
This issue of microplastics isn’t going anywhere any time soon, but if we can all do our part to use less plastic in our day to day lives, hopefully we can at least lessen our exposure to it and therefore reduce its’ associated health risks.
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Phytochemicals are biologically active compounds that are naturally occurring in plants. These compounds have protective properties for the plant itself and are thought to ward off fungi, bacteria, viruses, and other harmful pathogens. As many phytochemicals possess strong antioxidant and anti-inflammatory properties, they may offer additional protective effects for humans when consumed as part of the diet. It is thought that phytochemical-containing plant foods play a role in protecting us against many chronic diseases such as heart disease, cancer, and diabetes.
The best way to optimize your intake of these disease-fighting compounds is to eat a variety of plant-based foods, including colorful fruits and vegetables, whole grains, legumes, nuts, seeds, herbs, and spices. Some of the most phytochemical-rich foods include:
Orange and yellow foods such as pumpkins, plantains, carrots, and winter squashes are rich in carotenoids which play an important role in maintaining optimal vision and may help reduce cardiovascular and cancer risk.
Dark-green leafy vegetables such as spinach, kale, arugula, and parsley are rich in chlorophylls, which have antioxidant and detoxification qualities and may play a role in cancer risk reduction.
Turmeric is a great source of curcumin, which offers strong antioxidant and anti-inflammatory properties.
Soy foods and legumes are rich in flavonoids called isoflavone and may offer cancer-fighting properties.
Blue, red, and purple berries, as well as red wine, are good sources of anthocyanidins and resveratrol which may offer anti-cancer and cardiovascular benefits.
Allium vegetables such as garlic and onions contain organosulfur compounds which possess antimicrobial, antioxidant, and anti-inflammatory properties.
Plant sterols and stanols coming from vegetable, nut, and olive oils, nuts, seeds, whole grains, and legumes are thought to possess cholesterol lowering and cardiovascular benefits.
When trying to optimize your health, remember to “eat the rainbow” to harness numerous benefits that come from our amazing plant foods. For more detailed phytonutrient information, refer to the Linus Pauling Institute.
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With so many diet options these days, it’s hard to know what type of diet you should be following. It is critical to remember that nutrition is not a one-size-fits-all science. As such, I like to counsel my patients to follow a healthy diet that suits their food preferences, cooking abilities, cultural background, and medical needs.
The Mediterranean, DASH, and plant-based diets are supported by medical research, and likely lead to improved health outcomes.
Mediterranean: Focus on fruits, vegetables, whole grains, beans, nuts, seeds, legumes, herbs and spices. This diet utilizes healthy fats coming from fish and olive oil while lessening the focus on animal-based foods such as meats, poultry, eggs, and dairy.
DASH (Dietary Approaches to Stop Hypertension): Originally this diet was created to help lower blood pressure but has proven to be a generally heart healthy diet over the years. This diet emphasizes fruits, veggies, whole grains, lean proteins, nuts, seeds, legumes, and reduced fat dairy. It recommends using oils, sweets, salt, and alcohol sparingly.
Plant-Based: Eating a more plant-forward diet is also a good option when looking to promote overall health. Though this does not necessarily mean going vegan (no animal foods whatsoever), it does promote the idea of using plant-based foods as the foundation of your diet while using animal products more sparingly. This way of eating puts whole grains, beans, legumes, nuts, seeds, fruits and veggies at the forefront while having less reliance on meats, poultry, and dairy.
Regardless of the diet plan you may choose, I would always emphasize the importance of fresh and minimally processed foods, and home-cooked meals. We know that highly processed foods and restaurant meals are typically high in calories, unhealthy fats, sodium, refined grains and added sugars. These low-quality foods are connected to increased risk for being overweight or obese, cardiovascular disease, diabetes, and more.
It is also important to be aware of the many fad diets that are out there. Some of the more popular ones currently include Keto, Paleo, Intermittent fasting, Whole30, and Gluten Free diets. These diets are flawed in many ways. Most of these fad diets lack sound scientific data to support their health claims, while some might even be unsafe for certain people. The more extreme fad diets are typically eliminating entire food groups and usually promise quick weight loss. They are often overly rigid and restrictive, leading to food deprivation, cravings, eventual diet failure, and weight regain. They often lack nutrient balance and are not intended for long-term use. All of which create a red flag as I want folks to learn how to eat properly and form sustainable healthy dietary habits that can last a lifetime.
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Let’s start by creating a habit of asking yourself why you are eating. For example, ask yourself, “Am I really hungry, or am I eating for some other reason?”
If you find that you are often eating for reasons outside of real hunger, take time to understand those reasons. Recognizing if our bodies are stressed, tired, bored, or depressed can help us identify potential triggers for emotional eating. Addressing those triggers in ways that do not involve food can help you create healthier behaviors to support your needs. Sometimes, it may be helpful to consult your primary care provider or seek a referral to other specialists who can assist with those underlying concerns and triggers.
Appropriately recognizing hunger cues certainly comes with practice, especially since many of us have adapted to ignoring them for much of our lives. Habits like eating on the run, eating in front of the TV or computer, rushing through mealtimes or skipping meals all together have left us with a very confused mind-body connection.
Try to sharpen the tool of listening to your body:
Trust when the body is signaling actual hunger.
Eat nourishing foods that help meet the body’s need.
Get good sleep: We tend to make less healthy food choices when we are tired.
Stay adequately hydrated: Make sure you are not mistaking thirst for hunger.
Keep a food diary: This can include the foods you ate and how you were feeling at that time. This often reveals unaware patterns of eating.
Have healthy foods readily available so that these are the easiest options to choose when it is time to eat.
Learn more about the practice of intuitive eating.
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The Recommended Dietary Allowances (RDAs) under the Dietary Reference Intakes (DRIs) for protein are listed below in grams of protein per kilogram of body weight (1 kilogram equals 2.2 pounds).
Babies and children: 1.2 g/kg
Teens: 0.85 g/kg
Adults: 0.8 g/kg (0.36 g/pound)
Older Adults (40-50 years and up): 1.0-1.2 g/kg
Active Adults & Athletes: 1.1-1.7 g/kg
Using the above, a 150-pound (68 kg) 30-year-old adult would need around 55 grams of protein per day, based on the RDAs.
It is important to keep in mind that the RDAs are the amount of nutrients your body needs to meet nutritional adequacy, not necessarily the amount required for optimal health. While research shows most people get adequate protein each day, they may not be getting optimal amounts or optimal delivery.
For best muscle synthesis and repair, protein should be consumed in adequate amounts at every meal. Generally, I advise most to aim for at least 20 grams, but more ideally 30 grams of protein per meal (yes, per meal!).
Protein quality, as well as timing of protein intake, can also influence how effectively our bodies use protein.
Bioavailability describes the absorption and use of the nutrient. The higher the bioavailability, the more effective the protein which means the protein will be where it’s needed within the body.
Lean animal-based proteins (meats, poultry, fish, eggs, and dairy) tend to have better bioavailability.
A variety of plant-based protein foods can also be well-utilized and may offer additional health benefits outside of their amino acid profiles.
Protein is time sensitive. Our bodies tend to use protein better when consumed at each meal throughout the day; and when following strenuous muscle activity. We know that protein synthesis slows down and muscle atrophy (breakdown) accelerates as we age, which means our bodies require more dietary protein as we get older. In addition to age, it is important to consider other factors such as pregnancy, medical conditions, medications, and type and amount of physical activity.
Remember, strive to meet at least the age-appropriate RDAs for protein intake each day while being considerate of quantity, quality, and timing of your protein intake.
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Previous related Ask the RD posts:
December 2023 answered, “What are your suggestions for helping people reduce cravings for high sugar and unhealthy fat foods?”
July 2024 answered, “Sometimes I crave the flavor of salt. What are the best options to satisfy the craving while keeping sodium levels in check?”
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.