Ask a Dietitian Forum Topic

Dietitian 05/07/15 replied to Walker
Hi Walker, people like Quest protein bars because they good meal replacement bars: they are <200 kcal, >20g protein, high in fiber, and very low in sguar. The nutrition profile looks fine to me as protein bars go. My only gripe is the price -they cost about $2/bar when on sale (at least where I live). That is more than twice the price of other protein bars in my area.

So, if you can afford them and like the taste, then go for it. But if you have to budget, then shop around and compare brands. Look for low carb protein bars. In CO, Kroger's Simple Truth Organic Protein Bar is only 80-90 cents/bar and the kcal, carbs, and protein are in line with Quest. I mention this not to discourage you from eating Quest bars, nor to promote Simple Truth brand - but just as a shopping tip for those who are budget conscious.

Best,
Kathy Isacks, MPS, RD, CDE

Dietitian 05/07/15 replied to Mel
Hi Mel, coconut oil is a tropical oil that has a high percentage of saturated fatty acids. Interestingly, there is a high percentage (58%) of medium chain triglycerides (vs. long chain triglycerides). MCTs have been shown in some studies to aid in weight loss by providing fewer calories per gram than the more common long chain fatty acids.

MCT intake on LDL levels (low density lipoproteins - the bad kind) are mixed. Some studies show that intake does not result in unfavorable changes whereas other studies show that it can increase LDL. My guess is that the individual's medical and genetic history makes a difference.

Is coconut oil okay to include in the diet? I would say yes, in moderation like anything else. Don't add coconut oil to a typical American Diet and hope for the best. Shift your fats around - if you add coconut oil, then reduce solid animal fats. This is assuming you have already cut out partially hydrogenated oils (industrially produced trans fats). The most atherogenic fat is partially hydrogenated oils (trans fats) - so get rid of those first if you haven't already done so.

Some people with extremely high risk for a cardiovascular event (e.g. those who have already had a heart attack or stroke, those with long term diabetes, or those with a genetic high blood cholesterol condition) should be careful with the type of fat they consume. These folks need to consult their cardiologist about appropriate fat goals.

Best,
Kathy Isacks, MPS, RD, CDE

Mangobunny 05/08/15
Hi kathy. My analysis says that I need more fibre. My real life dietitian (from a couple of years ago) said I specifically need more insoluble fibre. I understand I can get this from beans and seeds etc but they all seem very high in calories. Any tips for upping the insoluble fibre without using a lot of my calories?

Dietitian 05/08/15 replied to Mangobunny
Hi Mangobunny (very cute nickname BTW), most plant foods have both insoluble and soluble types of fiber. Legumes, or dried beans/peas/lentils are an example.

If you are trying to boost the type of fiber that is associated with lower blood cholesterol levels, then that would be soluble fiber. But having a high intake of both insoluble and soluble/viscous fiber is a great idea - good for bowel health, and good for overall chronic disease risk reduction.

I wrote a blog post on good fiber sources - please read this and let me know what you think: http://www.mynetdiary.com/unexpected-good-food-sources-of-fiber.html

This is also a helpful, short article on fiber from Colorado State University Extension: http://www.ext.colostate.edu/PUBS/FOODNUT/09333.html

And here is an article on soluble fiber specifically: http://www.todaysdietitian.com/newarchives/120913p16.shtml

Best,
Kathy Isacks, MPS, RD, CDE

Mangobunny 05/11/15
Hi kathy. Thanks for your response. Most of these links are for soluble fibre and it's definitely insoluble fibre that I need. I already eat a lot of soluble fibre (salads, veggies, fruit) I sprinkle crushed linseed on foods to bulk it up and add chickpeas or kidney beans but I just wondered if there was perhaps a bean that was the least calorific or another fab food that I could have which doesn't take up lots of calories like these ones do? Or a food substitution?
Thanks for anything you can tell
Julie

Dietitian 05/13/15 replied to Mangobunny
Hi Julie, to get the fiber with minimal calories, try using pure "bran" products: e.g. corn bran, oat bran, and/or wheat bran. You can add bran to many foods to boost insoluble fiber intake for very few calories. Here are some examples:

Corn bran 3.8 g fiber, 11 kcal per tbsp
Oat bran 1g fiber, 14 kcal per tbsp
Wheat bran 1.6 g fiber, 8 kcal per tbsp

But you can also piggyback high fiber on commonly consumed starches so that you are not eating more calories. Double fiber bread or wraps is an example. Whole wheat pasta vs. white.

Best,
Kathy Isacks, MPS, RD, CDE

Dietitian 05/20/15
Any questions for me? Ask them here so I see them!
Best,
Kathy Isacks, MPS, RD, CDE

Dietitian 05/26/15
Entering vitamin/mineral supplements: nutrient data entry is meant to be easy on your part. Enter the values from your container label as they are displayed on the container label. This is for U.S. products. The value you are entering is the %DV. MyNetDiary then converts the %DV to actual mg, g, mcg values, then displays %RDA for your food record and reports.

%DV and %RDA are not the same. %DV is a convenience on U.S. food labels - MyNetDiary converts to the actual mg or g or mcg or ug value, then displays %RDA on food records and reports.

If you are entering data from a label that is from another country or just provides actual weight amounts of the vits/mins, then the values have to be converted to %DV for data entry.

Ideally, have PhotoFood Service enter the food label data (if you have PRO app or Maximum membership) so MyNetDiary does the heavy lifting for you.

Please let me know if you need more help on this.

Best,
Kathy Isacks, MPS, RD, CDE

Dietitian 06/02/15
FYI - if you look at your food report and find that many nutrient totals are low (in your extended nutrients list), then don't panic. Food labels are only required to list values for only a limited number of nutrients so there is a lot of missing data for the other nutrients.

You can minimize missing data by logging generic foods instead of brand names for your unprocessed foods (e.g. spinach, chicken, etc) but it is important to learn how to search for these foods properly. Be sure to read my new blog post on food item entry - it should be published later today or tomorrow. Here's an older post you might find helpful: http://www.mynetdiary.com/tips-and-tricks-for-entering-and-correcting-foods-in-mynetdiary.html
Best,
Kathy Isacks, MPS, RD, CDE

Dietitian 06/05/15
Hope everyone has a great weekend! Let me know if you have any questions about nutrition, fitness, or diabetes.

Ask a Dietitian Forum