Nutrition 101 with Tracy

[FitbitCommunity]

Hi everyone, we would like to introduce Fitbit's Nutritionist, @TracyFitbit!

Tracy has a Masters degree in Nutrition and Dietetics, is an Australian Accredited Practicing Dietitian, and is an international member of the Academy of Nutrition and Dietetics in the US. The last Friday of every month, we'll open up this discussion thread for your questions about nutrition. Don't forget to vote on the questions you most want answered and Tracy will respond to the top questions throughout the month.

We're excited about this new initiative and getting healthier together 🙂

[FitbitCommunity]

We started this program in the Fitbit in-app Community, so thought we'd populate some of the previous Q&As over here to get started.

Isabelle O. asked: "How bad are added sugars for your health? (Sugar, honey, stevia, etc)"

Mary W. asked: "Besides no calorie sweeteners that leave a horrendous aftertaste, what can I use to sweeten my coffee in the morning? I detest black coffee and need it a touch sweet but feel guilty in adding sugar."

Kirsty G. asked: "I'm trying to lose weight, still eating 3 meals a day with some snacks, but I'm finding now I'm eating less chocolate crisps etc I'm finding I'm going very light headed and faint! Dr says everything is fine... Are there any foods that can help counteract this?"

AMY O. asked: "Fantastic addition to FB! Question: What foods are to be avoided with Diabetes and Stage 3 Kidney Disease?"

Amanda S.asked: "If you had only one piece of advice to give on weight loss, what would it be?"

valerie c. asked: "I am looking for dietary ideas for women going through menopause"

Charlotte C. asked "Is it true that cutting all fast food and sweet treats out of your diet is bad for you as well and you should just minimalize your intake?"

[TracyFitbit]

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@FitbitCommunity wrote:

Isabelle O. asked: "How bad are added sugars for your health? (Sugar, honey, stevia, etc)"

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Great question, Isabelle O! If you consume too much “added sugar”, which is mainly found in sugary drinks and snacks, it may hurt your health in many ways, from weight gain to inflammation (see my blog article: https://blog.fitbit.com/8-really-good-reasons-sugar-is-bad-for-you/.) The healthiest way to satisfy a sweet tooth is with “natural sugars” found in fruit, dairy, and veggies.

Of course, that doesn't mean you need to sidestep all added sugars! If you eat real, minimally processed foods most of the time, there is still room for a little bit of “added” sweetness—up to 6 teaspoons (or 25 grams) of added sugars a day for women, and 9 teaspoons (or 36 grams) a day for men, is the official recommendation 😊 Which means you can enjoy a small treat every now and then— guilt free! 

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@FitbitCommunity wrote:

Mary W. asked: "Besides no calorie sweeteners that leave a horrendous aftertaste, what can I use to sweeten my coffee in the morning? I detest black coffee and need it a touch sweet but feel guilty in adding sugar."

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Here's the scoop on sugar, honey, maple syrup, agave nectar, brown rice syrup, coconut sugar, and stevia. https://blog.fitbit.com/the-scoop-on-sweeteners-honey-agave-and-more/.

A small amount of added sugar is fine, but too much isn't good for you! So, how much is too much?

The American Heart Association recommends limiting added sugars to just 6 teaspoons a day if you're a woman and 9 teaspoons a day if you're a man. How does this translate to the food on your plate?

Take a look at this comparison of two day's worth of food intake, and discover how with a few small tweaks you can reduce your added sugar down to just 6 teaspoons a day!

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@FitbitCommunity wrote:

Kirsty G. asked: "I'm trying to lose weight, still eating 3 meals a day with some snacks, but I'm finding now I'm eating less chocolate crisps etc I'm finding I'm going very light headed and faint! Dr says everything is fine... Are there any foods that can help counteract this?"

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Dehydration and dieting can cause feelings of dizziness and may be a sign that you're restricting your calories too much.

Ensure you're drinking lots of water throughout the day—drink a big glass of water before and after each meal! And aim to lose weight in a slow, sustainable way—don't go below 1,200 calories a day if you’re a woman and 1,500 calories a day if you’re a man (you may actually need way more than this if you are exercising a lot.)

Also, don't cut out whole food groups: At each meal fill half your plate with plenty of plants like veggies, around 1 cup of healthy carbs, and 3 ounces of lean protein. Snack on a couple of pieces of fruit and a small, closed handful of nuts.

Try logging what you eat for a few days to get a sense of how much you're eating and to potentially spot any gaps in your nutrients. Here are 8 tips to help you get started food logging!

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@FitbitCommunity wrote:

AMY O. asked: "Fantastic addition to FB! Question: What foods are to be avoided with Diabetes and Stage 3 Kidney Disease?"

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Having diabetes and kidney disease means you have specific nutrient requirements, so you do need to keep a closer eye on the food choices you make. You've likely been advised to restrict foods high in sodium, potassium, and phosphorus, and you may also need to limit how much protein and calcium you eat.

The National Kidney Foundation is a great resource for more information, including nutrition advice and recipes. 

It's much easier to focus on what you CAN eat, rather than what you CAN'T eat, so I strongly encourage you to seek help from an experienced kidney dietitian who can develop a personalized eating plan for you.

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@FitbitCommunity wrote:

Amanda S.asked: "If you had only one piece of advice to give on weight loss, what would it be?"

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Love this question, Amanda! My one piece of advice for weight loss is to ditch yo-yo dieting. When you approach weight loss with a short-term “on diet” mentality, and follow overly restrictive, unsustainable diets, chances are the weight won’t stay off for good.

Instead make a lifelong commitment to slowly build healthy habits that you love and can stick to forever.

The best people to ask what works are those who’ve lost weight successfully! Get inspiration from people who've dropped at least 30 pounds and managed to keep it off for over 5 years!

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@FitbitCommunity wrote:

valerie c. asked: "I am looking for dietary ideas for women going through menopause"

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A woman's body goes through the most remarkable changes throughout her life, and with each new stage brings different nutritional needs. Menopause is a period where your hormones are changing, particularly estrogen. 

Here are some common symptoms and nutrition tips to help solve them:

• Hot flashes: Avoid common triggers like hot drinks and spicy foods. And if a hot flash strike, taking deep breaths has been shown to help a lot.
  
• Sleep troubles: Limit your alcohol and caffeine intake, especially at the end of the day.
  
• Risk of osteoporosis: Aim to get 3 serves of calcium-rich foods everyday, rather than popping a supplements. Skim milk, low-fat yoghurt, reduced fat cheese, calcium-fortified soy milk, fish with edible bones, almonds are all great sources.
  
• Weight gain: Reduce your calories and eat plenty of low-calorie, fiber-rich foods like vegetables, legumes, fruit and whole grains. Include a small amount of lean meat, fish, poultry and eggs, nuts and beans, too.
  
• Mood changes: Omega 3’s may help, so try to eat fatty fish 3–5 times a week (fresh or canned fish, such as salmon, sardines, or tuna), walnuts or flaxseeds.

And most importantly, take time out for yourself and keep stepping to boost your energy levels and lift your mood.

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@FitbitCommunity wrote:

Charlotte C. asked "Is it true that cutting all fast food and sweet treats out of your diet is bad for you as well and you should just minimalize your intake?"

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Your body certainly doesn't need fast food or sweet treats, and cutting them out wouldn't lead to any nutrient deficiencies. On the other hand, avoiding all fast food and sweet treats for the rest of your life is probably unrealistic. All foods can be eaten and enjoyed, it just comes down to how much and how often you choose to eat them.

Rather than labelling foods as "good" or "bad", think of "everyday" and "sometimes" foods. If most of the time you are filling your plate with lots of real, whole, healthy "everyday" foods, that your body does need to function and thrive, then there’s room to enjoy the occasional fast food meal or sweet treat.

I personally have a soft spot for chocolate and eat it most days, but because I know I've nurtured my body with the healthy stuff first, I get to savor a couple of mouthfuls of my sweet treat guilt free!

[emili]

@TracyFitbit hello and thank you for offering your insights. I am curious to hear your perspective about white vs brown, white vs red.. you know the rice and potato debate. There are so many arguments about the one being better than the other, I of course have my opinion after reading nutrient micro and macro on each, but wondering where you stand in the debate... thank you!! OH- we can have this about wine too! Red or white!

[TracyFitbit]

Hi @emili thanks for reaching out! When it comes to grain products like bread, breakfast cereals, or rice, "brown" is the healthier choice as it represents more fiber and more nutrients like B vitamins. "White" or refined grain products have been stripped of their fiber, which means they provide lots of carbs, can quickly spike your blood glucose levels, and won't keep you feeling full for very long. So always try to go for minimally processed, whole wheat, or whole grain products.

Taking a look at potatoes, the more colorful, the more antioxidants it contains. So red potatoes and orange fleshed sweet potatoes have more antioxidants than white potatoes. However, saying that, the macronutrients they deliver (carbs, protein, fat, fiber) are all roughly the same. And white potatoes do contain essential micronutrients like potassium and vitamin C. Most potatoes have a high glycemic index, which means they will spike your blood glucose levels pretty quickly—so try to keep serving sizes of all potatoes small, and choose varieties with lower glycemic indexes like baby Carisma or Nicola potatoes.

Similarly to potatoes, red wine has more antioxidants compared to white wine, so if you choose to drink alcohol, you might as well sip on something that comes with a few extra nutrients 🙂 

[Baltoscott]

Hi @TracyFitbit 

After learning to eat more fish to up my intake of Omega 3 fatty acids, I’ve become a big fan of salmon.  I particularly like it rolled in herbs and baked at a low temp (super tender through and through), but also grilled or broiled such that the outside is a little crispy while the inside is tender.

Here is the question.  I’ve read that the skin is a great source of the omega 3s, (and I like it, especially when grilled or broiled), but I queried “Dr. Google” and there seems to be a difference of opinion on whether eating the skin is safe.  What are your thoughts?

[YstrdysNews]

I'm excited to be presented with options to help push me towards an even healthier lifestyle?

[LizFitbit]

@YstrdysNews is there any specific goal you have in terms of being healthier that will help @TracyFitbit give you some more specific pointers?

[YstrdysNews]

I'm looking to purchase a new multivitamin packed with Vitamin D & K what top brands do you recommend. 

[WendyB]

Is there a When or What to eat before a workout? I have read a lot of different things.

I walk a lot and never eat before I go as I dont like walking on a full stomach.

Does it really matter? Thanks for any instite

[Heather-S]

Hi @TracyFitbit!  Any tips for nutrition pre and post runs?  Any ideas for foods that will allow my muscles to heal and repair optimally?

[TracyFitbit]

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@Baltoscott wrote:

Hi @TracyFitbit 

After learning to eat more fish to up my intake of Omega 3 fatty acids, I’ve become a big fan of salmon.  I particularly like it rolled in herbs and baked at a low temp (super tender through and through), but also grilled or broiled such that the outside is a little crispy while the inside is tender.

Here is the question.  I’ve read that the skin is a great source of the omega 3s, (and I like it, especially when grilled or broiled), but I queried “Dr. Google” and there seems to be a difference of opinion on whether eating the skin is safe.  What are your thoughts?

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“Thanks for your question @Baltoscott! It’s great to see you’re making an effort to eat omega 3’s to protect your heart, blood vessels, and brain.

Omega 3’s are found in both the flesh and the skin of salmon, although the skin does provide a slightly higher concentration of omega 3s. The concern about safety relates to pollutants which make their way into fish. Fish tend to absorb mercury, polychlorinated biphenyls (PCBs), dioxins, and pesticide residues. The larger predatory fish (the fish that eat other fish) have higher concentrations of these pollutants. PCBs can be reduced by removing the skin and fatty tissue of the fish, however mercury is distributed throughout the fish, so removing the skin will not lower the mercury levels.

It is understandable to be concerned about these pollutants, however, studies show that the health benefits of eating fish far outweigh the potential harmful effect of the pollutants (unless you’re a child or pregnant or breastfeeding woman.) The easiest way to avoid eating high levels of pollutants is to eat a variety of fish, rather than just sticking to one type every week.

Beyond salmon, other great sources of omegas include anchovies, sardines, mackerel, tuna, and herring. Your goal is to eat two 4-ounce servings of fish a week, with at least one serving coming from an oily fish that’s high in omega 3’s.

The FDA has a handy guide about choosing fish that is low in mercury:https://www.fda.gov/food/consumers/advice-about-eating-fish

You may also be interested in reading this great research paper published in Circulation, a journal published by the American Heart Association journal:https://www.ahajournals.org/doi/full/10.1161/01.cir.0000038493.65177.94?url_ver=Z39.88-2003&rfr_id=o...”

[TracyFitbit]

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@YstrdysNews wrote:

I'm looking to purchase a new multivitamin packed with Vitamin D & K what top brands do you recommend. 

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Hi @YstrdysNews!

Choosing a brand can be tough—there are so many options out there! My advice is to find a well-known brand that most closely matches who you are by age and gender. If you are based in the United States, look for the United States Pharmacopoeia (USP) Dietary Supplement Verification Program (DSVP) logo which ensure the products contains the ingredients its says it does and doesn’t contain anything it shouldn’t.  And lastly, avoid supplements that contain herbal ingredients as these can do more harm than good. But…

Whenever I get asked this question, my first response is always to point out that for most people, a multivitamin can't replace a healthy diet and it's always best to get your nutrients from food, not supplements. Eat a healthy diet and you won't need to waste your money on expensive pills and powders!

Foods rich in vitamin D include fatty fish like salmon, tuna, and mackerel. Fortified products like milk, ready-to-eat cereals, some yogurt, and orange juices have vitamin D added to them. And cheese, beef liver, and egg yolks also contains small amounts of vitamin D. We also make vitamin D when our skin is exposed to the sunlight.

Foods rich in vitamin K include dark green leafy vegetables like parsley, kale, and spinach, along with canola oil and soybean oil.

However, if you’ve been diagnosed with a specific nutrient deficiency or have a very limited diet—because of an allergy, medical condition, or perhaps you're vegan—there’s no harm in taking a good-quality general multivitamin if you’re looking to top up your nutrient levels.

Research shows that some adults may have low levels of vitamin D. A smart strategy is to ask your doctor to do a blood test to check your vitamin D levels before you start taking a supplement. If your levels are low, a safe daily does is below 4,000 IU. Have your levels checked again 3 months later, to ensure your levels aren’t too high. High blood levels of vitamin D due to overuse of high-dose supplements does come with health risks.

Vitamin K deficiencies are very rare. Take note: If you’re taking a blood thinner like warfarin it’s important to keep your intake of vitamin K the same every day. So always check with your healthcare provider to make sure the supplement won't interfere with any medication you're taking.

Thanks for the question!

[TracyFitbit]

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@Heather-S wrote:

Hi @TracyFitbit!  Any tips for nutrition pre and post runs?  Any ideas for foods that will allow my muscles to heal and repair optimally?

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Thanks for your question, @Heather-S.

Whether you need a pre-run snack depends on what time of day you’re running and for how long. If you’re going for a quick run first thing in the morning, and you had a decent dinner the night before, then it’s probably okay to skip a snack. If you wake up starving, just grab something that will provide you with some carbs, like a small banana or a slice of toast.

If you’re going for a longer run (more than an hour), then a pre-run snack is important. Pre-workout you want to focus on carbs to fuel your muscles, and a small amount of protein, so a banana and some peanut butter, or a fruit-and-yogurt smoothie.

You can find more detail and tips on pre-workout snacks here: https://blog.fitbit.com/8-snacks-to-eat-before-a-tough-workout/

Post workout, you want to focus on refueling your muscles with carbs to replenish your glycogen stores, along with some protein to repair your muscles. My favorite post-workout snack is a low-fat chocolate milk! You’ll find lots of ideas on this blog article: https://blog.fitbit.com/8-snacks-to-maximize-your-workout-recovery/

[LizFitbit]

We are open for questions for Tracy!

[Musicedia]

What would be the best way to build healthy habits as someone who is active every other day, but has a tough time with choosing the healthier options? What is the best way to set intermediate goals while building habits until they become every day? I don't have much time nor money to be able to always choose the healthier options, and I'm trying to work on implementing the vitamins my doctor has said I have a deficiency in by taking supplements. But there are times I forget, or just don't eat much through the day. I'm just looking for advice to keep myself motivated and reminded throughout the day.

[FitbitCommunity]

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@WendyB wrote:

Is there a When or What to eat before a workout? I have read a lot of different things.

I walk a lot and never eat before I go as I dont like walking on a full stomach.

Does it really matter? Thanks for any instite

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Hi @WendyB!

When and what to eat mostly depends on how intense your workout is going to be. If you’re going to be exercising at a high intensity for longer than an hour, then having a snack (that contains some carbs and a small amount of protein) to eat before you head out is a great way to ensure you won’t run out of steam during your training. You can find a few examples here.

For a lower intensity workout, like walking, you may not need to have a pre-workout snack. My best advice is always to listen to your body. If you don’t like walking on a full stomach then don’t! On the other hand, if you’re feeling weak, light-headed, or queasy during your walks, and you feel like your energy levels are low, then it might be a sign you need to eat something before you exercise.  

Also, if weight loss is your goal, walking before eating is a great strategy that may boost your fat-burning efforts. Once you’re done walking you can always refuel with a healthy meal or snack. But take note—if you have had a big meal, going for a quick power walk afterward can help you burn through those carb calories quicker!

[WendyB]

Thank you makes a lot of sense!

[rodewoman]

Tracy, I'm monitoring my nutrition and wondered if there is a way to track dietary fiber and saturated fat in the FitBit program?  Thanks so much

[TracyFitbit]

Hi rodewoman, thanks for your question.

Unfortunately you can't see your daily dietary fiber or saturated fat intake in the Fitbit app (yet!), however you can see your dietary fiber intake if you log into your Fitbit web account. All the foods you log in the app are visible here, too: 

https://www.fitbit.com/foods/log. 

We are always working on future updates to the Fitbit app, and questions like this will make the updates more likely. You may want to go to the feature suggestion board to add a new suggestion or I found these potentially relevant ones:

Fiber: https://community.fitbit.com/t5/Feature-Suggestions/Show-Fiber-and-Sodium-Metrics-in-the-App/idi-p/2...

Saturated fat: https://community.fitbit.com/t5/Feature-Suggestions/Show-saturated-amp-non-saturated-fat-sodium-amp-...

Fingers crossed in the not-too-distant future you will be able to see all your nutrients in the Fitbit app, so keep watching this space 😊

Thanks,

Tracy