Nutrition

In you opinion, what is the number one way to improve your relationship with food?

Transform Your Relationship with Food: Embrace Complexity and Banish Guilt

This is a complex question is, what is the number one way to improve your relationship with food? There is really not a number one way, there are multiple ways and it's a little more complex than that. And part of the answer to this is not just your relationship with food but it also likely includes your relationship with your body and your body image. Consider a journal where you're writing down. Not just what you're eating, but more importantly, What kinds of emotions you're experiencing as you eat, you're stressed, you're anxious. What else is going on, and sometimes, it's okay to eat for other reasons, Beyond hunger. It's important to recognize that food brings more than just nourishment and nutrition. It brings culture and tradition and and love to the table. So, if I had to pick a number one way to improve your relationship with food, it would be to stop thinking of food as good or bad or thinking of yourself as good or bad for eating it, if you're really struggling with your relationship with food, talk to a qualified, counselor or registered dietitian, who specializes in disordered eating and eating disorders.

There is no one single way to improve your relationship with food. Consider journaling your emotions around eating as well as recognizing that food brings more than just nourishment and nutrition. If you are having difficulty, talk to a qualified counselor or registered dietitian.

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Improving your relationship with food is a complex process, and there isn't a single number one way to achieve it. It involves various factors, including your relationship with your body and body image. One approach is to keep a journal where you not only track what you eat but also explore the emotions and circumstances surrounding your eating experiences. This can help you understand if stress or anxiety affects your eating habits and recognize that food serves purposes beyond just nourishment.

To improve your relationship with food, it's crucial to stop labeling food as good or bad and refrain from judging yourself based on what you eat. It's important to acknowledge that food carries cultural, traditional, and emotional significance. If you're struggling with your relationship with food, seeking guidance from a qualified counselor or registered dietitian who specializes in disordered eating and eating disorders can be beneficial.

Are healthy and unhealthy fats in the same category on food labels? How can I know what fats to eat? 

Decoding Food Labels: Differentiating Healthy and Unhealthy Fats

Are there healthy and unhealthy fats in the same category on food labels? And how can I know what fats to eat? All right, so you want to limit your saturated fat. Saturated fat is related to heart disease, cognitive decline, some forms of cancer. So when you look on a food label, you will see total fat. That's the total amount of fat. Underneath it, you will at least see saturated fat. So that gives you an idea. This food, these are some pistachio nuts, 13 grams of fat, only 1.5 of those is saturated fat. And then trans fats, you want to avoid those too. They're zero. Sometimes, like on this food label, it's backwards, it will include polyunsaturated and monounsaturated. But not every food will include that entire breakdown. Like this particular bar only includes the total fat and the saturated fat and then zero trans fats. Trans fats are banned. They put that on some labels, but we aren't allowed to use trans fats in food processing anymore anyway. Here are some crackers, 4.5 grams of total fat, but zero grams of saturated fat, zero grams of trans fat. So if there's no saturated fat and the polyunsaturated or the monounsaturated is not listed, then you can assume that all of the fat in that product is unsaturated. You want to limit saturated fats and unsaturated fats are your best choice. And one quick note about coconut oil. Coconut oil is saturated. Palm oil and coconut oil are both saturated fats. I personally do not recommend using them and try to avoid products with them.

When looking at food labels, you want to limit your intake of saturated fat and avoid trans fats. You can usually assume that if the polyunsaturated and monounsaturated fats are not listed, all the fat in the product is unsaturated. Coconut oil and palm oil are both saturated fats and should be avoided.

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Do healthy and unhealthy fats fall under the same category on food labels? And how can one determine which fats to consume? When reading food labels, it's important to note that saturated and trans fats should be limited. Saturated fats are linked to heart disease, cognitive decline, and certain types of cancer. On a food label, you will find total fat and saturated fat listed separately. For example, a serving of pistachio nuts may contain 13 grams of total fat, with only 1.5 grams being saturated fat. Trans fats should be avoided altogether, and some food labels explicitly state that they have zero trans fats since their use in food processing is banned. However, not all food labels provide a breakdown of polyunsaturated and monounsaturated fats. In such cases, if there is no saturated fat listed and the unsaturated fats are not mentioned, it can be assumed that all the fat in the product is unsaturated. It is advisable to limit saturated fats and opt for unsaturated fats whenever possible. Lastly, it's worth noting that coconut oil falls under the category of saturated fats along with palm oil. It is recommended to avoid using products containing coconut oil or palm oil if possible.

How do genetics affect what we should consume?

Uncovering the Mystery: How Genetics Impact Our Diet

So, nutrigenomics is the study of how diet and nutrition affects gene expression. So the question is, how do genetics affect what we should consume? We don't really know yet. Nutrigenomics is a fairly new science and there are a lot of factors that may affect our gene expression, you know, environmental factors as well as genetic factors. So the answer is, we're not sure. We do know that if you have a family history of certain diseases, then it's likely that you have a higher risk to develop those diseases as well. But the science is just not there yet to firmly say, this is your genetic makeup and this is what you should eat. We're just not there yet. There is some testing that's out there and it may show how you metabolize different foods or, you know, someone may be a carbohydrate burner and someone else may have a more difficult time burning carbohydrate. Someone may metabolize caffeine faster or slower than another. So you know, that person that metabolizes caffeine quickly is the one who can drink a cup of coffee at four o'clock and not be affected. But we're just not there yet. And even if we did know, you know, what foods would be best for our genetic makeup, as humans, we would still have to change our behavior or make those food choices. And it all comes down to behavior. That's the tricky part. So the science just isn't there yet. And we don't really know.

We don't know how genetics affect what we should consume yet, as nutrigenomics is a fairly new science. We do know that if you have a family history of certain diseases, then it's likely that you have a higher risk to develop those diseases as well. However, even if we did know what foods would be best for our genetic makeup, it would still come down to making the right food choices and changing our behaviors.

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Nutrigenomics, the study of how diet and nutrition impact gene expression, is a relatively new science. The question of how genetics affect what we should consume doesn't have a definite answer at this point. Various factors, including both genetic and environmental factors, may influence gene expression. While having a family history of certain diseases may indicate a higher risk of developing them, we can't confidently say that specific genetic makeup determines what we should eat. Some testing exists that can shed light on how individuals metabolize different foods, such as carbohydrates or caffeine. However, overall, the science is still evolving, and we're not yet able to provide clear guidelines based on genetic makeup. Even if we did have that knowledge, changing our behavior and making food choices aligned with our genetic needs would still be a challenge. Ultimately, behavior plays a crucial role in our dietary habits. In summary, while nutrigenomics shows promise, the science has yet to fully uncover how genetics affect our dietary needs.

How do you work with clients to educate and empower them to make healthy choices on their own?

Empowering clients: Progress, not perfection in making healthy choices

How do you work with clients to educate and Empower them to make healthy choices on their own? Well disclosure, I currently don't see clients. However, I have over by 35 year career seen a lot of clients most recently. I did some work doing online nutrition coaching. The first thing you have to do is establish Rapport and get some buy-in from the client. You listen you don't tell Tell them what to do, and clients have to be ready. They have to be at that stage of change where they're ready to take action and you have to meet them where they are, and there's going to have to be some follow-up. This is not a one-and-done, kind of deal. And you have to understand. It's hard to make healthy choices every day. So I like to focus on small goals, small steps, progress, not perfection,

The most important thing when it comes to educating and empowering clients to make healthy choices is to establish trust and rapport with them. Focus on small goals and progress, not perfection. Follow up regularly, and be patient with them as they learn and grow.

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To educate and empower clients to make healthy choices on their own, it's important to establish rapport and gain their buy-in. Instead of telling them what to do, it's crucial to listen to their needs and meet them where they are in their journey. Clients must be ready and at a stage of change where they are willing to take action.

Working with clients is an ongoing process that requires follow-up and support. It's important to recognize that making healthy choices every day can be challenging. Therefore, I prefer to focus on setting small goals and taking small steps towards progress rather than striving for perfection.

While I currently don't see clients, I have had experience in online nutrition coaching throughout my 35-year career.

What is the best way to cleanse the gut while also supporting your microbiome while on a budget?

Budget-friendly tips for a healthy gut & microbiome

What is the best way to cleanse the gut while also supporting your microbiome while on a budget? So this question is about budget-friendly ways to cleanse your gut. The first simple answer is I do not recommend any kind of cleanse. Our guts are Missy business, but our microbiome is important. And what I recommend in terms of supporting a healthy microbiome, is eating foods that do that for you, unfortunately, all of the products that you see marketed as cleanse or gut cleanse or detox don't work, and they can be harmful. What I'd like to see you do is take a look at your diet. Eat more whole grains. Fruits and vegetables, Probiotic foods like yogurt with probiotics probiotics bacteria in them. So it's the fiber and the Probiotic foods. The idea of a gut cleanse is just a myth. It's really more complicated than that at any more questions to the comments and I'll answer them.

I don't recommend any kind of gut cleanse or detox as they can be harmful. Instead, focus on eating whole grains, fruits and vegetables, and probiotic foods like yogurt with probiotics to support a healthy microbiome.

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The best way to support your microbiome and cleanse your gut on a budget is to focus on a healthy diet rather than relying on expensive cleanses or detox products. Cleanses are not recommended as they are often ineffective and can be harmful.

To support a healthy microbiome, prioritize foods that promote gut health. Include whole grains, fruits, vegetables, and probiotic-rich foods like yogurt with live bacteria cultures. These foods provide essential fiber and beneficial bacteria for your gut.

Remember that the idea of a gut cleanse is a myth, and gut health is more complex than a simple cleanse. If you have any further questions, feel free to ask in the comments.

How can I turn my diet habits into every day habits?

Transforming diet habits into everyday habits: The essential steps

How can I turn my diet habits into everyday habits? So I'm not crystal clear here on what you're asking. If you're talking about your diet habits in terms of restrictive diet, or if you're talking about dietary habits, meaning healthy eating, how do you turn that into everyday habits? So that's what I'm gonna answer. The best way is to have a plan. Standard, standby, balanced meals for breakfast, lunch, and dinner every day, and then planning those grocery shopping trips or maybe some meal prepping to make sure that those happen. The success of that has to include some flexibility because you might just get bored or something might interfere with your schedule. Making a stable grocery list so that you always have foods in the home that are your go-tos for each meal and for snacks. It's also important to take the time to sit and enjoy each meal. You might also consider writing down your meal plan for the week. Even if it's a rough sketch of just dinner. If you've got breakfast and lunch covered, what are you going to have? Writing it down helps you stay accountable, but it also takes the stress away from having to think about what you're going to have for dinner. Not sure if that's what you were looking for as an answer to this question, but feel free to reach out with another one or message me if this wasn't what you were looking for.

The best way to turn diet habits into everyday habits is to have a plan with standard meals for breakfast, lunch and dinner every day. Have a staple grocery list, take the time to sit and enjoy each meal, and consider writing down your meal plan for the week.

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To turn your dietary habits into everyday habits, it's important to have a plan. This involves creating standard, balanced meals for breakfast, lunch, and dinner each day. Plan your grocery shopping trips accordingly and consider meal prepping to ensure you have the necessary ingredients on hand.

Flexibility is key to long-term success. Allow for some variation in your meals to prevent boredom and accommodate unexpected schedule changes. Maintain a stable grocery list that includes your go-to foods for each meal and snacks.

Take the time to sit down and enjoy each meal, savoring the flavors and being mindful of your eating experience. Consider writing down your meal plan for the week, even if it's just a rough sketch for dinner. This helps you stay accountable and removes the stress of deciding what to have for dinner each day.

If this answer doesn't address your specific question about diet habits, please feel free to reach out with another question or message me for further clarification.

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

Physician disclaimer

Rosanne Rust,MS,RDN answers your Nutrition questions. See all the advice Rosanne Rust,MS,RDN has and get answers to your own Nutrition questions.

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Rosanne is a registered dietitian with 30+ years of experience in clinical and outpatient nutrition, long-term care, teaching, and consulting. She's written textbook chapters and journal articles, and been quoted in magazines and newspapers, as well as authored and co-authored several diet and nutrition books. She has a Master of Science degree in Nutrition from the University of Pittsburgh and a Bachelor of Science degree from the Indiana University of Pennsylvania. A member of the Academy of Nutrition and Dietetics, she has held positions on the boards of Local, District, and National Nutrition and Dietetic Associations.

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