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.

If you have a question to submit, please click the button and watch for a response the following month. Before submitting a question, we invite you to visit the main page for Ask the RD and enter a keyword into the search box — your question may already be answered!

• What are the best foods to replenish energy while being active outdoors?

  Trail mix is a great on-the-go snack option to fuel your outdoor activities. Choose those varieties that you enjoy most while aiming to incorporate some nuts and/or seeds for healthy fats and a bit of protein, plus some fiber-rich carbohydrate food such as dried fruit. I recommend limiting added sugars (often in the form of sweetened dried fruits) or sweet bits (such as M&Ms or chocolate chips). You can easily make your own by combining your favorite nuts, seeds, dried fruits, and flavor pops that you may have on hand.

  A serving of trail mix: approximately 1 oz of nuts or seeds, ¼ cup of dried fruit, and an optional 1/8 cup of something salty, sweet, crunchy, or crispy. 

  • Nuts & Seeds: Almonds, walnuts, hazelnuts, peanuts, cashews, pistachios, sunflower seeds, pepitas, pumpkin seeds  

  • Dried fruits (look for no sugar added options): Dried cranberries, raisins, cherries, apricots, mangos, banana chips, freeze dried strawberries, raspberries, blueberries.  

  • Additions: Popcorn, dark chocolate chips, white chocolate chips, butterscotch chips, M&Ms, granola clusters, soy crisps, pretzels, wasabi peas/dried edamame, cereal (such as Cheerios, Crispix, or Rice Chex). 

  Other easy options for body-fueling snacks on-the-go include PBJ sandwich (or any nut butter), protein/nut bar and piece of fresh fruit, pre-frozen yogurt tubes, string cheese, or cheese packets, chia squeeze pouches, veggie crisps or whole grain crackers with to-go hummus cups, olive packs, or sardines/tinned fish.  

  Previous related Ask the RD posts:  

  • December 2023 answered, “What are the best foods pre- and post-exercise to fuel my body?”    

• Can you recommend dietary adjustments to help reduce hot flashes?

  We know that hormone levels fluctuate during perimenopause and menopause. Specifically problematic is the hormone estrogen, which plays a role in blood flow and body temperature regulation. Wild fluctuations in estrogen during perimenopause and menopause can lead to vasoconstriction and vasodilation, which can lead to hot flashes and night sweats. A healthy and balanced diet can support your body’s hormonal balance and possibly reduce the frequency and severity of menopausal symptoms, including those pesky hot flashes. To help alleviate many of the menopause-related hormonal fluctuations, try to regularly incorporate these foods into your eating routine: 

  • Flaxseeds are rich phytoestrogens, fiber, and the plant-based omega-3 ALA fatty acids which may help to modulate the hormonal fluctuations that are associated with menopause 

  • Soy foods contain isoflavones, which are thought to mimic estrogen in the body and therefore reduce hot flashes and other menopausal symptoms. Of note, soy foods are no longer thought to increase the risk of breast cancer but may actually reduce your risk due to its’ high antioxidant content.  

  • Cold-water fish, such as salmon, tuna, and mackerel, and sardines are rich in EPA and DHA omega-3 fats, which offer anti-inflammatory benefit and may help regulate hormonal levels. 

  • Leafy greens such as spinach, kale, Swiss chard, and Asian greens are chalk full of vitamins, minerals, fiber, and powerful phytochemicals that are thought to support hormonal balance. 

  • Nuts and seeds, such as almonds, walnuts, sunflower seeds, and sesame seeds are rich in Vit E and healthy fats that have been shown to reduce the frequency and severity of hot flashes.  

  • Olive oil is a good source of anti-inflammatory unsaturated fat.  

  • Whole grains are high in fiber, vitamins, and minerals and provide a great slow-burning energy source which can promote more steady blood sugar levels and support hormonal regulation. Choose whole grains such as oats, barley, brown rice, whole wheat flour, and wheat germ. 

  • Fruits, especially avocados (high potassium content helps regulate blood pressure and electrolyte balance), apples (high in fiber and antioxidants working to reduce inflammation), berries (rich in antioxidants and phytochemicals that support hormonal balance and fight inflammation), citrus fruits (contain high amounts of vitamin C that acts as an antioxidant and plays a role in hormone synthesis). 

  • Beans and lentils are greats sources of dietary fiber and offer strong anti-inflammatory benefits. 

  • Herbal teas such as Chamomile or peppermint tea can help alleviate uncomfortable hot flashes. 

  • Traditional “cooling foods” such as cucumber, radish, cabbage, cauliflower, romaine lettuce, watermelon, pears, and apples may provide some symptom relief as well. 

  Foods that you may want to limit or avoid include caffeinated beverages (including coffee), alcohol (limit to one serving per day or less), ultra-processed foods, fried foods, fast food, and sugar-sweetened beverages. These highly processed foods tend to promote inflammation in the body, can contribute to high blood pressure, and lead to unwanted weight gain.  

• Can you share breakfast choices that do not include eggs?

  Eggs are a great breakfast protein option, but certainly not the only option! Though not totally off limits, the American Heart Association does recommend limiting egg yolk consumption to 1 egg per day, or 7 per week, due to their somewhat high levels of dietary cholesterol. My suggestion is to keep 1 egg yolk for the color, flavor, and valuable nutrients that it contains, and then add egg whites (separated from the whole egg or from boxed liquid egg whites) to help meet your protein needs and make a more satiating meal.  

  Aside from eggs, I like to use nuts, seeds, and nut butters for a boost of both healthy fat and protein in the morning. Think almond butter on your toast or walnuts and chia seeds added to your oatmeal. Greek yogurt, cottage cheese, dairy milk or soy milk can offer a good amount of protein as well.  

  Lastly, protein powder might be a quick and easy way to up the protein content of your breakfast choices such as smoothies or hot cereals. I recommend avoiding most breakfast meats like bacon (yes, even turkey bacon), sausage, and ham as these processed meats are typically high in fat, sodium, and carcinogens (even those labeled as “nitrate-free”). 

• I am type 2 diabetic with very high cholesterol. What is the best diet?

  The American Diabetes Association is a great resource. Your primary care provider can also offer great resources to support your pre-diabetes or diabetes diagnosis. If you are a Providence patient, you can also review the diabetes services available in your area. 

  Previous related Ask the RD posts:  

  • September 2024 answered, “Can you offer guidance on budget-friendly, low-sugar foods for someone at-risk or living with diabetes?”    

  • November 2024 answered, “What causes elevated LDL cholesterol? Are some predisposed to having high LDL even if they live a healthy lifestyle?”  

  • January 2024 answered, “What can I do to help lower cholesterol and A1C levels (prediabetic)? If on medications for either, can lifestyle behaviors lower these enough to not require the medication any longer?”  

  • March 2024 answered, “What is your best nutritional advice for lowering your A1C levels and combatting diabetes? Are there food swaps or tips you recommend?”  

• Where can I learn about meal planning and healthy diets for individuals who are considered pre-diabetic?

  The American Diabetes Association is a great resource. Your primary care provider can also offer great resources to support your pre-diabetes or diabetes diagnosis. If you are a Providence patient, you can also review the diabetes services available in your area.  

  Previous related Ask the RD posts:  

  • October 2024 answered, “Where can I find resources for a pre-diabetes diet that helps keep my blood sugar in check?”  

  • September 2024 answered, “Can you offer guidance on budget-friendly, low-sugar foods for someone at-risk or living with diabetes?”    

  • May 2024 answered, “Can you give examples of lean proteins to maintain healthy blood sugar levels?”  

  • March 2024 answered, “What is your best nutritional advice for lowering your A1C levels and combatting diabetes? Are there food swaps or tips you recommend?”  

• What is the best diet to control bloating, gas, and related symptoms possibly caused by Diverticulosis?

  Previous related Ask the RD posts:  

  • June 2024 answered, “What kinds of foods are helpful for reducing IBS-like symptoms such as bloating and gas?”  

• Can you share tempeh recipes?

   Previous related Ask the RD posts:  

  • November 2024 answered, “Are there health benefits of eating tempeh? How do you prepare it?” 

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.