Ask The Nutritionist
Leslie Cooperstein
In my nearly 30 years as a board-certified clinical nutritionist, I have worked with hundreds of people, most of whom were interested in one thing, weight management. My experience has taught me that the answers are not always simple. Each person is a unique individual, and what works for one person may not be successful for another. However, for the vast majority of people trying to manage their weight, the solution can often be stated in one word – Lifestyle.
Each week we’ll discuss a new topic to help you stay informed. Got a question relating to the topic? Just hit the “Ask” button and fire away. I’ll answer as many questions as I can each week.
Welcome to the conversation!
This is a hot topic. Gluten is a complex protein molecule found in all varieties of wheat, rye, kamut, spelt, barley and products made from these grains. Gluten alone is not necessarily bad for your health, and actually provides some practical uses. It is used in food preparation to give bakery items a chewy, dense characteristic. It also retains gases in the baking process, which helps bread rise.
That said, gluten does have some potential implications for individuals with gluten sensitivity. It is composed of many simple protein molecules, one of which, called gliadin, can trigger an auto-immune reaction if the body is unable to break it down. This reaction can manifest itself as a variety of symptoms that can worsen over time. Those who are sensitive to gluten can react with mild or severe symptoms.
Gluten sensitivity is a broad label used to include many different types of sensitivity to gluten. People who are sensitive to gluten - roughly 10% of the general population, according to a study published earlier this year - may experience a wide range of symptoms, including abdominal discomfort, occasional irritable bowel and malabsorbtion of nutrients.
You may have heard of Celiac disease. Celiac disease is an autoimmune digestive disease that is triggered by gluten. It damages the villi of the small intestine and interferes with absorption of nutrients from food. As a result, people with Celiac disease – about 1% of the population - are usually advised to maintain 100% gluten-free diets. This can be a challenge for some, but is becoming easier each day as more gluten-free products become available. It’s also important to remember that not everyone with gluten sensitivity develops Celiac disease and consulting with a healthcare practitioner can make that determination.
All dietary fibers are either soluble or insoluble, and while each type has different functions and benefits, both are important for digestion and health. One primary distinction is that soluble fiber dissolves in water, and insoluble fiber does not. Dietary Fiber is found in the plants we eat, and usually listed as a subcategory of Total Carbohydrates on the food label along with Sugars. Fiber does not break down in our stomachs, and instead passes through the digestive system undigested. Let’s take a look at how it works.
Soluble fibers attract water and form a gel, which slows down digestion and delays the emptying of the stomach, making you feel full, which may help control the appetite. Soluble fibers also help support cardiovascular health. Dietary sources of soluble fiber include oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, psyllium, cucumbers, celery and carrots.
Insoluble fibers are considered to promote digestive health as they have a laxative effect and add bulk to the diet. These fibers do not dissolve in water, so they pass through the gastrointestinal tract relatively intact, and promote the passage of food and waste through the GI tract. This category of fiber is found mainly in whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins.
My recommendation is to eat a diet that provides both of these important food components. As you can see, there are certainly plenty of delicious, healthy food options to choose from!
In order to determine the number of calories you need to lose weight, it’s useful to first find out how many calories your body needs to maintain itself. From there it’s easy to make adjustments.
Dietary Guidelines for Americans, published by the Department of Health and Human Services, describes the daily caloric requirements for women and even breaks it down by level of physical activity (Sedentary, Moderately Active, Active). If you want to lose or gain weight, identify which category you fall into and simply adjust the numbers accordingly.
Sedentary
If casual activities such as walking or light household tasks are your only form of physical exercise, your lifestyle is considered “sedentary,” and your body requires fewer calories than someone who is more active. According to the 2005 Dietary Guidelines for Americans, “sedentary” women 19 to 30 years old should consume about 2,000 calories a day. Women between the ages of 31 and 50 require 1,800 calories a day, and women over 50 are advised to consume 1,600 calories.
Moderately Active
"Moderately active" is defined as exercising every day at a level equivalent to walking about 1.5 to 3 miles at 3 to 4 mph, in addition to everyday activities such as casual walking or light household tasks. Women aged 19 to 30 who are “moderately active” have a daily calorie recommendation of 2,000 to 2,200 calories a day, while women aged 31 to 50 require about 2,000 calories a day and women over 50 have a recommendation of 1,800 calories.
Active
If you lead an active lifestyle that includes exercise such as walking more than 3 miles a day in addition to the light physical activity of day-to-day tasks, you’re considered "active.” Women in this category between the ages of 19 and 30 should consume around 2,400 calories a day. Women aged 31 to 50 should consume 2,200, while women over 50 should consume 2,000 to 2,200 calories a day.
It’s important to remember that weight should be lost gradually, the same way it was gained, through a gradual decrease in daily calorie intake. As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that a woman’s calorie levels “never drop below 1200 calories per day.”