In Volume IV of our Ask a Dietitian Series, we dive into topics to help you understand and optimize your food choices – from tips for weight loss goals to healthy sodium intake and managing GI issues on a plant-based diet. Read on to learn more personalized insights from our expert RD to guide you towards balanced and mindful eating.
Dani is a Registered Dietitian who completed her undergraduate degree at Oregon State, her masters at Northeastern, and her dietetic residency at Alta Bates Summit Hospital in Oakland, CA. Her background is split between geriatric care and sports nutrition, having worked in both nursing homes and athletic facilities. Without further ado, here’s our featured Q&A this month.
How do you determine how much I should be eating?
The type of meals, and amount, will vary person to person. Factors that play a role in deciding this include body composition, age, activity level, medical conditions, goals and even body temperature! As a starting point, you can take a look at your baseline energy, or calorie needs using this calculator. Adjusting based on the factors listed above will help you dial in your nutrition to your specific needs.
What do you suggest I focus on if I have a weight loss goal?
Many variables are involved in weight management, including, but not limited to medical conditions/medication, exercise habits, lifestyle choices and food choices. In terms of food intake, a few factors apply universally such as moderate calorie intake, sufficient protein intake, and added sugar consumption. For example, if your typical morning breakfast is a muffin and mocha from the drive through, you can swap in a healthier version like Thistle’s 24 Carrot Gold Muffin and a black coffee. I suggest this because it adds fiber (7 grams!) and protein (7 grams!) to your meal, which helps you feel full, and black coffee as a way to get that caffeine fix without the added sugar. You can also add some fruits or veggies, if that suits your morning palate. If this suggestion feels too overwhelming or unsustainable, try it one day per week, or swap in one of the 2 components of the meal for something healthier. Meet yourself where you are and take small, approachable steps towards your goal.
I’ve noticed the sodium content of Thistle meals varies – why is that, and what is a healthy amount of sodium to take in each day?
Per the Dietary Guidelines for Americans, 2020-2025, a healthy adult should limit sodium intake to 2,300 milligrams per day. Thistle meals vary in sodium content due to the ingredients used – some meals contain a fermented ingredient, which will raise the sodium level, and some global cuisines use more salt to embody flavor. Our menus currently honor the American Heart Association’s 2,400mg sodium limit spread across a 3-meal day. This means that breakfast, lunch and dinner on any given day will stick to under 2,400mg of sodium. We provide a range of meals with different sodium contents and hope you can find meals that meet your needs.
I’ve noticed some GI issues when launching into a full-on, plant-based diet. Why does this happen, and what steps can I take to help reduce symptoms of bloating and gas?
We’re sorry to hear this has been the case! Plants are incredibly high in fiber, which is a complex molecule that takes the body quite a bit of time to break down. This has its pros and cons – the pros include a high satiety rate (you’ll feel nice and full!), while the cons may include a feeling of bloat until the gut has time to adjust. Think of this “gut adjustment” like building new muscles, and with repetition comes growth! Each time you eat a high fiber meal, your gut gets “stronger,” and is better able to handle the breakdown process. In the meantime, the following tips may help alleviate your symptoms:
- Try cooking your meals. Applying heat to the food will begin the breakdown process even before it reaches your stomach!
- Chew, chew, chew! Again, this is another way to take some of the load off the gut.
- Consider a digestive enzyme, one that contains alpha-galactosidase is perfect to help digest many of the high fiber foods in our meals (cabbage, brussels sprouts, oats, etc.).
- Consider increasing your intake of probiotics (like those found in kimchi, yogurt and kombucha).
What foods are high in iron? Is there a difference between plant-based, and non-plant-based iron sources?
Iron comes in two forms: iron that comes from plants is called non-heme iron; and iron that comes from animal sources is called heme iron. Plant sources of iron include beans, soy, leafy greens, peas, nuts and seeds. Heme, or animal sources of iron include fish, eggs, seafood, meat and poultry. Iron is essential for the body as it supports vital functions such as oxygen transport, energy metabolism, DNA synthesis, and immune system function for promoting overall health and well-being. Heme iron is more absorbable than its plant-based counterpart. This study suggests that heme iron is 25-30% absorbable compared with a 1-10% absorption rate for non-heme iron. To increase the absorption of iron, consider pairing it with a source of vitamin C, which increases its bioavailability. This can look like tofu marinated with orange or lemon juice, toss your Thistle salad with its lemony vinaigrette, or enjoy a grapefruit with a handful of cashews!
Thanks for sending in your questions! If they didn’t make it on the list you’ll receive a private response.
Do you have a question for Dani? Send us your question and we’ll do our best to include a response in our Ask A Dietitian series next month!
In Volume IV of our Ask a Dietitian Series, we dive into topics to help you understand and optimize your food choices – from tips for weight loss goals to healthy sodium intake and managing GI issues on a plant-based diet. Read on to learn more personalized insights from our expert RD to guide you towards balanced and mindful eating.
Dani is a Registered Dietitian who completed her undergraduate degree at Oregon State, her masters at Northeastern, and her dietetic residency at Alta Bates Summit Hospital in Oakland, CA. Her background is split between geriatric care and sports nutrition, having worked in both nursing homes and athletic facilities. Without further ado, here’s our featured Q&A this month.
How do you determine how much I should be eating?
The type of meals, and amount, will vary person to person. Factors that play a role in deciding this include body composition, age, activity level, medical conditions, goals and even body temperature! As a starting point, you can take a look at your baseline energy, or calorie needs using this calculator. Adjusting based on the factors listed above will help you dial in your nutrition to your specific needs.
What do you suggest I focus on if I have a weight loss goal?
Many variables are involved in weight management, including, but not limited to medical conditions/medication, exercise habits, lifestyle choices and food choices. In terms of food intake, a few factors apply universally such as moderate calorie intake, sufficient protein intake, and added sugar consumption. For example, if your typical morning breakfast is a muffin and mocha from the drive through, you can swap in a healthier version like Thistle’s 24 Carrot Gold Muffin and a black coffee. I suggest this because it adds fiber (7 grams!) and protein (7 grams!) to your meal, which helps you feel full, and black coffee as a way to get that caffeine fix without the added sugar. You can also add some fruits or veggies, if that suits your morning palate. If this suggestion feels too overwhelming or unsustainable, try it one day per week, or swap in one of the 2 components of the meal for something healthier. Meet yourself where you are and take small, approachable steps towards your goal.
I’ve noticed the sodium content of Thistle meals varies – why is that, and what is a healthy amount of sodium to take in each day?
Per the Dietary Guidelines for Americans, 2020-2025, a healthy adult should limit sodium intake to 2,300 milligrams per day. Thistle meals vary in sodium content due to the ingredients used – some meals contain a fermented ingredient, which will raise the sodium level, and some global cuisines use more salt to embody flavor. Our menus currently honor the American Heart Association’s 2,400mg sodium limit spread across a 3-meal day. This means that breakfast, lunch and dinner on any given day will stick to under 2,400mg of sodium. We provide a range of meals with different sodium contents and hope you can find meals that meet your needs.
I’ve noticed some GI issues when launching into a full-on, plant-based diet. Why does this happen, and what steps can I take to help reduce symptoms of bloating and gas?
We’re sorry to hear this has been the case! Plants are incredibly high in fiber, which is a complex molecule that takes the body quite a bit of time to break down. This has its pros and cons – the pros include a high satiety rate (you’ll feel nice and full!), while the cons may include a feeling of bloat until the gut has time to adjust. Think of this “gut adjustment” like building new muscles, and with repetition comes growth! Each time you eat a high fiber meal, your gut gets “stronger,” and is better able to handle the breakdown process. In the meantime, the following tips may help alleviate your symptoms:
- Try cooking your meals. Applying heat to the food will begin the breakdown process even before it reaches your stomach!
- Chew, chew, chew! Again, this is another way to take some of the load off the gut.
- Consider a digestive enzyme, one that contains alpha-galactosidase is perfect to help digest many of the high fiber foods in our meals (cabbage, brussels sprouts, oats, etc.).
- Consider increasing your intake of probiotics (like those found in kimchi, yogurt and kombucha).
What foods are high in iron? Is there a difference between plant-based, and non-plant-based iron sources?
Iron comes in two forms: iron that comes from plants is called non-heme iron; and iron that comes from animal sources is called heme iron. Plant sources of iron include beans, soy, leafy greens, peas, nuts and seeds. Heme, or animal sources of iron include fish, eggs, seafood, meat and poultry. Iron is essential for the body as it supports vital functions such as oxygen transport, energy metabolism, DNA synthesis, and immune system function for promoting overall health and well-being. Heme iron is more absorbable than its plant-based counterpart. This study suggests that heme iron is 25-30% absorbable compared with a 1-10% absorption rate for non-heme iron. To increase the absorption of iron, consider pairing it with a source of vitamin C, which increases its bioavailability. This can look like tofu marinated with orange or lemon juice, toss your Thistle salad with its lemony vinaigrette, or enjoy a grapefruit with a handful of cashews!
Thanks for sending in your questions! If they didn’t make it on the list you’ll receive a private response.
