Nutrition

What are sandwich condiments to stay away from when trying to lose weight?

Calorie-dense condiments to avoid for weight loss

So the question is, what are some condiments that you should stay away from on your sandwiches if you're trying to lose weight? So for individuals who are trying to lose weight, I recommend that you limit the amount of calorie dense toppings that you add to your sandwich. So items such as mayonnaise or tartar sauce or ranch dressing or other types of salad dressings are calorie dense, meaning they contain a lot of calories in a small amount of the sauce. So they can have over a hundred calories in one tablespoon, and those calories can add up quick. So if you are going to use toppings such as mayonnaise, be very mindful of the quantity that you put on top of your sandwich. Other options that people add to sandwiches that can contain a lot of nutrients such as avocados also contain a lot of calories. So a medium avocado has about a 300 calories. So super nutritious, a great source of vitamins and minerals and fibers, but they are calorie dense. And so I just once again say be mindful of the portion size. Definitely you can enjoy some avocado or guacamole on your sandwich, but maybe you don't want the whole avocado on your sandwich. So be mindful of that portion size that you're adding on if you are trying to lose weight. Hope these ideas are of help.

For individuals trying to lose weight, it is recommended to limit the amount of calorie-dense toppings added to sandwiches such as mayonnaise, tartar sauce, ranch dressing or other salad dressings. Avocados are nutritious but also high in calories so be mindful of portion size when adding them to sandwiches.

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If you're trying to lose weight, it's best to limit high-calorie condiments on your sandwiches. Condiments like mayonnaise, tartar sauce, ranch dressing, and other salad dressings are calorie-dense and can quickly add up in terms of calories. For example, just one tablespoon of mayonnaise can contain over a hundred calories. If you do choose to use these toppings, be mindful of the quantity you add to your sandwich. Avocados, while nutritious and packed with vitamins, minerals, and fiber, are also calorie-dense. A medium-sized avocado has around 300 calories. Enjoy some avocado or guacamole on your sandwich, but be mindful of the portion size if weight loss is your goal. Remember that portion control is key.

What are good snacks to have between waterpolo games if you have an hour?

Maximize Performance with These Quick Water Polo Snacks

So what are some good snacks to have between water polo games if you only have an hour? So when time is limited between events, recovering nutrition is really important. First and foremost, we want to focus on rehydrating. So when you exercise, you lose fluid and electrolytes and sweat. And yes, I realize water polo is in the water, but even when you're doing an activity in the water, you're still sweating even if you don't feel it. So we want to start rehydrating, replacing fluid and electrolytes. Secondly, we want to replace our carbohydrate stores. Carbohydrates are the gas that make you go, give you the energy to perform at your best. You deplete your stores when you are active or participating in a water polo game. So we want to choose snacks that are a good, quick source of carbohydrates, can give you energy to train and perform at your best. A sports drink during events is going to give you all three of those. It's going to give you fluid, electrolytes, and carbohydrates. You could also eat some really easy carbohydrate-based snacks. An applesauce squeeze, some pretzels, which are going to have sodium in them, some fig bars, or some simple chewy granola bars can all help you get some good, quick carbohydrates. A piece of fruit, a banana, grapes, orange slices, those are all great options as well. Carbohydrates, fluid, electrolytes, that's the key between events, help you train and perform at your best in that next go-round.

When participating in water polo, snacks between events should focus on rehydrating and replacing carbohydrates. A sports drink is a great option as it provides all three: fluids, electrolytes, and carbohydrates. Other quick options include applesauce, pretzels, fig bars, chewy granola bars, fruits such as bananas, grapes and oranges.

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When you have only an hour between water polo games, it's crucial to focus on recovering nutrition. First and foremost, prioritize rehydration. Even though water polo takes place in the water, you still sweat and lose fluid and electrolytes during activity. Start replenishing by hydrating and replacing electrolytes. Secondly, replenish your carbohydrate stores, as carbs provide the energy needed for optimal performance. Choose snacks that are quick sources of carbohydrates to fuel your training and performance. A sports drink is a convenient option as it provides fluid, electrolytes, and carbohydrates. Alternatively, you can opt for easy carbohydrate-based snacks such as applesauce squeezes, pretzels (which also contain sodium), fig bars, or chewy granola bars. Fresh fruits like bananas, grapes, or orange slices are also excellent choices. The key between events is to focus on carbohydrates, fluids, and electrolytes to ensure you can train and perform at your best in the next game.

What's your opinion on frozen vs fresh ingredients?

Fresh vs Frozen Ingredients: The Nutritional Truth Unveiled

So what's my opinion on fresh versus frozen ingredients? This is a really good question. Well, if you're buying fresh produce, I always recommend buying fresh produce that is currently in season. When produce is in season, it's going to be more flavorful and also less expensive than buying produce that's out of season that's had to travel a long distance to get to your store. So frozen produce actually is very nutrient-rich. Frozen produce is flash frozen at the peak of ripeness, thus it retains a nutrient value very similar to fresh. Another benefit of frozen produce is that it's processed for you. It's chopped and ready to go, ready to be cooked, where if you're buying fresh produce, you're going to have to process it yourself. So I always look at what's my time. I like to keep frozen produce in the freezer to add to a quick weeknight meal. I know it's going to be available when I don't have fresh in my refrigerator. When I'm looking for fresh produce, I always make sure that I'm looking for those in season fruits and vegetables to enjoy for a less expensive nutritious option.

I would recommend buying fresh produce when it is in season as it will be more flavorful and less expensive than out of season produce. Frozen produce is also a great option as it is flash frozen at peak ripeness and retains a similar nutrient value to fresh produce, while being processed and ready to go.

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When it comes to fresh versus frozen ingredients, I have a positive view on both. For fresh produce, I recommend buying items that are currently in season. In-season produce tends to be more flavorful and affordable compared to out-of-season options that have traveled long distances. On the other hand, frozen produce is nutrient-rich because it is flash-frozen at its peak ripeness, preserving its nutritional value similar to fresh produce. Additionally, frozen produce is convenient as it is already processed and ready to be cooked, whereas with fresh produce, you'll need to do the processing yourself. Considering time constraints, keeping frozen produce in the freezer ensures availability for quick weeknight meals when fresh options are limited. When seeking fresh produce, I prioritize in-season fruits and vegetables for a cost-effective and nutritious choice.

What nutrient timing strategies do you recommend for athletes?

Optimal pre and post-competition nutrient timing for athletes

So the question is, what are some nutrient timing strategies that I recommend for athletes? So first and foremost, let's talk about what to eat before competition. So generally I would tell an athlete that three to four hours prior to the start of the competition is the ideal time to eat your pregame meal. With that pregame meal, we want it to be high in carbohydrates, contain a lean source of protein and be low in saturated fat and fiber. Eating it three to four hours before the competition allows time for your body to digest that meal and also go to the bathroom if needed. When we're getting closer to the start of the event, we really want to focus more on carbohydrates to provide energy for the activity and reduce the amount of fat, fiber, protein. We don't want high fat, fiber, or protein close to the start of the event because that might cause GI distress during the activity. And then if the athlete is going to be competing again the same day or the next day, we do focus on recovering nutrition, trying to get a good source of carbohydrates, protein, and also rehydrating after the activity. I also know that if it's a high school athlete, if they don't take advantage of eating something close to the end of their morning practice or their afternoon practice, it could be several hours before they eat again and I really want to try to get some nutrition in them as close to the activity as possible. Hope these ideas are of help.

For athletes, I recommend eating a pre-game meal 3-4 hours before the start of competition that is high in carbohydrates, lean protein and low in saturated fat and fiber. Also, during the actual competition it is important to focus on carbohydrates for energy and reducing fat, fiber and protein intake to minimize GI distress. Finally, after the event, it is important to focus on recovery nutrition with a good source of carbohydrates, protein and rehydrating.

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For athletes, I recommend certain nutrient timing strategies. First, let's discuss pre-competition nutrition. Ideally, athletes should consume their pregame meal three to four hours before their event. This meal should be high in carbohydrates, include a lean protein source, and be low in saturated fat and fiber. Allowing time for digestion and bathroom breaks is important. As the event approaches, the focus shifts more towards carbohydrates for energy, while reducing intake of fat, fiber, and protein. Consuming high amounts of these nutrients close to the start of the event can cause gastrointestinal distress. If the athlete has subsequent competitions within the same day or the following day, post-activity nutrition becomes crucial. It's important to replenish carbohydrates, protein, and rehydrate after the activity. For high school athletes who may have a long gap between practices or competitions, it's beneficial to consume some form of nutrition as close to the end of their activity as possible. These strategies aim to support optimal performance and recovery for athletes.

What is a healthier choice - multigrain bread for sandwiches or whole wheat?

Choosing Healthy Bread: Whole vs. Multi-Grain Options

So the question is, what's a healthier bread for sandwiches? Multi-grain bread or whole wheat bread? So when you're choosing a bread for your sandwich, I recommend choosing either a whole wheat bread or a whole grain bread. When you're looking at that bread that you're considering purchasing, look at the ingredient label and that first word on the ingredient label should be whole. So whole wheat or a whole rye or a whole oat. You want that word whole to be there because that means the whole grain was used in the making of the bread. So you get all of the vitamins and minerals contained within that grain in the bread. You get the fiber within that bread. If that word whole is missing, then that means that grain was processed and so some of those vitamins and minerals and fibers could be removed. When you're getting a multi-grain bread, you really don't know what grains were included within that bread, or if they were whole grains or if that fiber was removed. So go and look at the label on a multi-grain bread and see, does it say that it contains whole wheat or whole oat? If not, you're getting a bread made with processed grains where those vitamins, minerals, fibers may have been removed. So the key is looking for the word whole when selecting a bread for your sandwich. Hope this helps.

When selecting a bread for your sandwich, look for one that has the word “whole” in the ingredient label; this means that the grain used was not processed and contains all the fiber, vitamins, and minerals. Multigrain breads may contain processed grains and can lack some of these beneficial compounds.

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When choosing a healthier bread for sandwiches, I recommend opting for either whole wheat bread or whole grain bread. It's important to check the ingredient label and ensure that the first word listed is whole. This indicates that the entire grain was used in making the bread, including all the vitamins, minerals, and fiber it contains. If the word whole is missing, it means the grains used may have been processed, potentially resulting in the removal of essential nutrients and fiber. Multi-grain breads can be less reliable as you don't know which grains were used or whether they were whole grains. It's crucial to check if a multi-grain bread specifies whole wheat or whole oat on its label. Otherwise, you may be getting a bread made with processed grains lacking vital nutrients. Remember, look for the word whole when selecting your sandwich bread.

What are the best foods to eat to get rid of stubborn belly fat?

The Truth About Foods That 'Melt' Belly Fat

So, what foods do I recommend you eat to get rid of stubborn belly fat? Unfortunately, there aren't any specific foods that you can eat that are magically going to take away body fat. Really what it comes down to is eating a healthy, balanced diet, getting plenty of physical activity and ultimately creating a calorie deficit that helps you lose body fat all over your body. I will say, you know, be mindful of those food choices that you make so that you don't gain additional fat. Be especially mindful with what you drink, alcoholic beverages, alcohol tends to be stored as body fat so be mindful of that as well. But once again, there's not a magic food that's going to take belly fat away. It comes down to just an overall healthy diet, regular physical activity so you can create a calorie deficit and lose weight.

The best way to get rid of stubborn belly fat is to eat a healthy, balanced diet, get plenty of physical activity and create a calorie deficit to help you lose body fat all over your body. Be mindful of what you drink, as alcohol tends to be stored as body fat.

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To address stubborn belly fat, there is no specific food that can magically eliminate it. The key lies in maintaining a healthy, balanced diet, engaging in regular physical activity, and creating a calorie deficit to promote overall body fat loss. It's important to make mindful food choices to prevent additional fat gain. Pay attention to what you drink as well, as alcoholic beverages can contribute to body fat storage. Remember, there is no magic food for getting rid of belly fat. Focus on a healthy diet and regular exercise to create a calorie deficit and achieve weight loss.

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Mandy is a Sports Dietitian Nutritionist in San Antonio, TX. She has a Master's in Kinesiology from UT Austin, is a Registered and Licensed Dietitian, a Board Certified Specialist in Sports Dietetics, a Licensed Athletic Trainer, and a Certified Exercise Physiologist through the American College of Sports Medicine. She is on the Advisory Board for The Basketball Embassy, the Board of Directors for CHEF, and the San Antonio Mayor's Fitness Council.

Neither AnyQuestion nor its Experts provide medical advice, diagnosis or treatment or otherwise provide professional healthcare services.

Mandy Tyler, M.Ed, RD, CSSD