Ask the RD | December

Our registered dietitian, Jamie, offers answers to nutrition-related questions you - our community - has submitted over the past month.

The information shared within this blog is meant for informational purposes only and should not be received as medical advice.

Each month, Jamie selects a few questions to highlight in our video blog for Ask the RD with host Dr. James Beckerman, cardiologist, Providence Heart Institute.

If you have a question to submit, please click here and check our next newsletter for your answer.

• Knowing a healthy plate is half fruits and vegetables, what are appropriate servings for each? I imagine having it be mostly or all fruit is not the healthy intention.

  Refer to the video shared in this blog for more on this topic (:29). Highlights from the answer shared in the video:

  The healthy plate method recommends ½ of plate as fruits and non-starchy veggies, ¼ plate as lean protein, and ¼ plate as whole grains/starchy vegetables (carbohydrates).

  I like to fine tune this a bit more based on a person’s individual goals.

  • Weight loss and/or diabetes management: Make the 1/2 plate of fruits and veggies all non-starchy veggies. (See our November blog post about starchy vs non-starchy veggies).

  • Managing portions or incorporating more produce: Give fruits and vegetables equal parts of that portion of the plate.

  Many do well with fruit intake but struggle with their vegetable intake. Reminder that we are hoping for a minimum of:

  • 2-3 servings of veggies

  • 1-2 servings of fruits each day

  Serving size references:

  • 1 cup raw or cooked fruits/veggies

  • Exception for leafy greens: 2 cups is considered a serving

  If that seems overwhelming, start small and focus on incorporating a bit of colorful produce at each meal, then gradually try to make your plant-foods more of the meal focus instead of the protein or the carb components.

  As for the other portions of the healthy plate:

  • Protein: lean, unprocessed proteins including plant-based protein options.

  • For carbs, I encourage mostly whole grains and/or complex carb choices which may or may not include fruit.

  The 2023 Providence Heart Guide offers great information on the healthy plate and food ideas supporting all categories. (pg. 10)

• What are your suggestions for helping people reduce cravings for high sugar and unhealthy fat foods?

  Refer to the video shared in this blog for more on this topic (3:38). Highlights from the answer shared in the video:

  I suggest taking a gradual approach when trying to cut back on hyperpalatable foods, meaning, those foods that tend to trigger cravings and excessive eating due to high-fat, sugar, and sodium contents.

  Start by reducing the frequency and quantity of your current high sugar foods and/or beverages.

  • Allow a sweet treat once a week instead of every day.

  • Try a half-size serving once a day if you are currently indulging on multiple servings each day.

  • Have a soda addiction? Try drinking the mini-sized cans or transitioning to seltzer water instead.

  Next take a close look at your typical food choices and try to identify foods that may contain hidden amounts of added sugars.

  • Flavored yogurts, coffee drinks, cereals, granola bars, and even salad dressings and sauces can contain surprising amounts of added sugar.

  • Pay attention to food labels and count the grams of “added sugars,” gradually transitioning away from the foods that don’t fit within your goals.

  • Women should limit added sugars to 24 grams (or 6 tsp), and men 36 grams (or 9 tsp) per day.

  Alternatives with lower hidden or added sugars might include:

  • Plain yogurt and adding berries for sweetness

  • Reducing the sugary syrup in your favorite coffee drink by half

  • No sugar-added cereals/bars

  • Making your own salad dressings or sauces

  Remember that concentrated sweets give us a quick boost of energy but offer little nutritional benefit and lack staying power. So, once you’ve successfully cut back on these foods, start replacing them with healthier alternatives.

  Focus on including a good source of fiber (whole grains, fruits and veggies are great fiber options), some protein, and a bit of healthy fat at each meal or snack to support satiety.

  Swap in heart friendly fats such as nuts, seeds, avocados, and olive oil in the place of highly processed oils, trans, and saturated fats which are often found in highly processed snack foods, deep fat fried foods, cheese, and butter.

  Hopefully your cravings will lessen as you reduce your amounts of these foods and the frequency at which you consume them. Over time, eating balanced meals and snacks throughout your day will leave you feeling more fueled and energized throughout your day.

• What are the best foods pre- and post-exercise to fuel my body? Can collagen supplements help?

  Pre-exercise:
  Choose a light meal or snack consisting of a quality carb food and a lean protein food. Examples can include:

  • Oatmeal with a hard-boiled egg

  • Apple and string cheese

  • Fruit with cottage cheese

  • Whole grain toast with peanut butter

  • Fruit smoothie with added protein

  Avoid heavy, rich, high-fat foods as these take significantly longer to digest. Consume these at least 30-60 minutes prior to exercise session to allow for some digestion to occur. Work on consuming small amounts of fluids throughout the day and during exercise to stay adequately hydrated.

  Post-exercise:
  Your body loses hydration, electrolytes, and glycogen (muscle fuel) during strenuous exercise. Be sure to replace fluid and electrolyte losses, especially if sweating excessively or participating in aerobic activity for longer than 60 minutes.

  You will also want to refuel with carbs and protein to replete your glycogen stores and provide the needed amino acids to support muscle repair and synthesis.

  The goal is to refuel with a 3:1 carb to protein snack within 30 minutes of exercise cessation. Think about choosing:

  • Chocolate milk

  • Fruit smoothie

  • Peanut butter and jelly sandwich

  • Greek yogurt with berries

  • Banana and nut granola bar

  Try to eat well balanced meals throughout your day with each meal consisting of quality carbohydrates, lean protein (20-30 grams at each meal), and a bit of healthy fat for satiety.

  Considerations for the collagen supplement question:
  I tend to prefer a food-first approach. A thoughtful whole food diet can safely and efficiently meet your energy needs and fuel your body for optimal exercise; however, you can certainly utilize supplements if you choose to do so. Collagen supplements have become popular and are toted to improve hair, skin, nail, and joint health. Most collagen supplements appear safe for use and come with few side effects. However, they are typically quite expensive.

  You can help your body produce more collagen by incorporating more glycine- and proline-rich foods in your diet such as: chicken, beef, fish, eggs, dairy and beans. Increase your intake of vitamin C, zinc and copper with citrus fruits, strawberries, tomatoes, leafy greens, nuts, whole grains and shellfish.

• When baking are there sweetener or non-sugar alternatives you recommend?

  Baking with artificial sweeteners requires a bit of trial and error. I would advise you to choose sweeteners where you enjoy the flavor, while also being prepared that the end product may not turn out as hoped.

  If you are just aiming to reduce the amount of sugar in your homemade baked goods, you can generally get away with reducing the amount of sugar by 1/4th - 1/3rd of what the recipe calls for.

  Munk fruit, stevia or baking Splenda can usually be swapped in a 1:1 ratio.

  Other natural sweeteners such as honey, maple syrup, or agave tend to have a bit more flavor as compared to refined white sugar. This may allow you to use less in a recipe.

  If these modifications aren’t working out for you, consider other healthy baking swaps:

  • Adding grated zucchini, carrot, apples or applesauce, pumpkin puree, dates, raisins, nuts or black beans.

  • Use half whole wheat flour in baking.

  • Swapping in 70% dark chocolate chips in the place of milk chocolate chips.

  I encourage you to enjoy sweet treats in moderation and settle on a recipe that is both tasty and a bit healthier, when possible.

  Keep in mind ratios do vary quite a bit depending on which agent and the recipe you may be working with. As I am no expert baker, this guide from the Bigger Bolder Baking blog may be helpful.

Jamie Libera, RD, LD, CCTD, is a clinical dietitian within the Providence health system. She works closely with the heart programs in offering consultations for heart failure patients, cardiac rehab patients, and serves as the nutrition consultant for Basecamp Prevention + Wellness. Jamie offers monthly nutrition-based classes and a monthly heart-healthy recipe as part of Basecamp’s free community programming.