Ask the RD | July

Our registered dietitian, Jamie, and guest registered dietitian, Kayla, 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.

• With store-bought salad dressings, what are your tips for choosing the healthiest options?

  Store-bought salad dressings are convenient, but they often contain hidden sources of sodium, added sugars, and preservatives. Looking at the Nutrition Facts Label is essential when choosing a healthy salad dressing. Here are some tips: 

  • Check the ingredients list. Choose dressings with simple, recognizable ingredients. Remember less is best!  

  • Watch for added sugars. Be cautious of added sugars and try to choose options with no more than 4 grams of sugar per serving. Look out for high fructose corn syrup, cane sugar, or any ingredient ending in “-ose”.  

  • Be mindful of sodium content, choose dressings with no more than 200mg of sodium. When looking for a low sodium option, remember low sodium means it has 140mg of sodium or less per serving, or is 5% or less of daily value % (DV). 

  • Choose heart-healthy fats by opting for dressings made with olive oil or avocado oil, like vinegarettes. Limit creamy dressings, as they tend to be higher in saturated fat and calories. Instead try citrus-based vinegarettes or those made with herbs, ginger, or fruit to keep your salads exciting and flavorful.  

  • Stick to the serving size on the Nutrition Facts Label. Most salad dressings have a serving size of 2 tablespoons. To control your intake, measure out your dressing or keep it on the side for dipping. If you feel you need more flavor, try adding a splash of lemon juice or vinegar instead of extra dressing. 

  Consider making your own salad dressings. Making your own dressing is a great way to use whole ingredients and control what you put in them – they’re also friendly on the food budget. Homemade dressings tend to keep well in the refrigerator for at least a week and oil-based varieties can also be used as a marinade for meats, tofu, vegetables, and more. Check out this great Basecamp Strawberry Basil Balsamic Vinaigrette recipe or try one of the 3 Quick and Easy Dressings in our 2022 Providence Heart Guide! 

• Sometimes I crave the flavor of salt. What are the best options to satisfy the craving while keeping sodium levels in check?

  Salt cravings are a common challenge.  

  Why do we crave salt? Our bodies crave salt for important biological reasons. Salt, or sodium chloride, plays a crucial role in maintaining fluid and electrolyte balance, kidney function, and nutrient absorption. Sometimes, salt cravings can be linked to health conditions like Addison’s Disease or adrenal gland issues. Stress and emotional factors can also increase salt cravings. Understanding these reasons can help us make informed choices about our salt intake and find healthier ways to satisfy our cravings.  

  Here are some suggestions on how to satisfy salt cravings without going overboard: 

  • Explore herbs, spices and citrus to add flavor without relying on salt. Try homemade hummus and dips paired with roasted or raw veggies, crispy kale chips or roasted chickpeas for a tasty treat. 

  • Choose naturally salty foods, like pickles, olives, seaweed snacks, or sauerkraut. Moderation is key, so stick to the serving size on the Nutrition Facts Label to make sure you are not overdoing it. This is especially important if limiting sodium intake due to a health concern or diagnosis. 

  • Snack smart by opting for unsalted nuts, air-popped popcorn, or whole grain/grain-free crackers. 

  • Drinking water can help curb cravings especially if they’re related to your body signaling you need fluids. Try adding a splash of citrus juice or infuse with fruit to add a touch of flavor.  

  Our eating habits and taste preferences play a big role in salt cravings. If we're used to eating highly palatable, salty foods our taste buds can get accustomed to it. This can make us crave salty flavors more often. However, as we change our eating habits, our taste buds will adapt too. Try skipping skip the table salt and taste your food before adding salt. Reading Nutrition Facts Labels and choosing products noted as “low sodium,” “lower sodium,” or “no salt added,” is also a great way to lessen your daily intake. Remember low sodium means it has 140mg of sodium or less per serving or is 5% or less of daily value % (DV).  

  Cooking more meals at home and from scratch can significantly cut down on sodium intake. More than 70% of the sodium Americans consume comes from ultra-processed, prepared, and restaurant foods. Focus on whole food like fruits, vegetables, whole grains, nuts, seeds, beans, and legumes as these are naturally low in sodium. Watch out for processed meats, condiments, salad dressings, soups, seasonings, canned or packaged foods, sports drinks and vegetable juices.   

  The American Heart Association recommends keeping daily sodium intake to no more than 2,300 milligrams (about one teaspoon of salt). For many adults with high blood pressure or other chronic conditions, even less sodium – around 1,500 milligrams per day – is recommended. 

  If you have concerns about your salt cravings, are experiencing additional symptoms, or need support navigating dietary changes, talking to a healthcare provider or registered dietitian can be helpful. 

• I would love to incorporate more lentils into my diet, but they cause my stomach to hurt. Are there cooking techniques or supplements to help?

  Lentils are fantastic, offering about 8 grams of dietary fiber per ½ cup! However, their high fiber content can sometimes cause digestive discomfort. Here are some tips to help you enjoy lentils without the tummy troubles: 

  • Rinse and soak your lentils overnight. This can help remove some of the compounds that cause gas. 

  • Cook lentils thoroughly and discard the cooking water. Cooking breaks down some of the tough-to-digest components. 

  • Experiment with portion sizes. Start with a small amount, like ¼ cup, and gradually increase to give your digestive system time to adapt. 

  • Consider what you're eating with lentils. Add some to soup, salad, or side dishes rather than eating a larger portion. Be cautious about combining them with other legumes or cruciferous vegetables that also produce gas. 

  • Try over-the-counter digestive aids. Products like Beano or BeanAssist contain alpha galactosidase, an enzyme that helps break down complex carbohydrates found in legumes, grains, and cruciferous vegetables. 

  Lentils also contain FODMAPs which are complex carbohydrates found in various foods. The term stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These carbohydrates can be difficult for some people to digest, especially those with Irritable Bowel Syndrome (IBS).  

  • Red Lentils: Contain fructans and galacto-oligosaccharides (GOS) 

  • Green Lentils: Contain GOS 

  • French Lentils: Contain fructans and GOS 

  If you have IBS and experience discomfort with lentils, you can still enjoy them! Stick with smaller portions and try keeping a food journal to track your symptoms. Additionally, consider working with a dietitian who can guide you through managing your diet and IBS symptoms effectively. For more information on IBS, refer to our June 2024 blog where we answered the question, “What kinds of foods are helpful for reducing IBS-like symptoms such as bloating and gas?” 

• Besides general guidelines for healthy eating, are there any additional guidelines that may be beneficial to cancer patients/survivors?

  Special thanks to Alyssa George, MA, RDN, CNCO, CSO, program manager, oncology nutrition, Providence Cancer Institute, for her wonderful expertise and guidance with this question.

  The diet recommendations for someone undergoing active cancer treatment tend to be different than the recommendations for someone trying to reduce their risk.  

  For people going through treatment, the focus is on managing side effects that may be affecting their intake. Our Nourish and Restore packet does a great job at addressing side effect management. 

  For people wishing to reduce risk or reduce risk for recurrence, the guidelines from the American Insititute for Cancer Research are very helpful.

• What are the best food choices for those with acid reflux?

  In our May 2024 blog, we answered the question, “Which foods should I avoid for gastroesophageal reflux disease (GERD)?” With GERD being a form of acid reflux, you may find the information helpful.

• I'm in perimenopause and seeing weight gain even while being regularly active. What can I do to continue to lose weight and stay healthy?

  In our May 2024 blog, we answered the question, “How can I maintain a healthy post-menopausal weight?” You may find the information helpful. 

• Which supplements are best for health and post-workout? Are collagen supplements a healthy option?

  In our November 2023 blog, we answered the question, “Are any supplements safe and healthy?” You may find the information helpful. 

  In our December 2023 blog, we answered the question, “What are the best foods pre- and post-exercise to fuel my body? Can collagen supplements help?” You may find the information helpful. 

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.