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 🙂

[TracyFitbit]

What a fantastic question, @Musicedia! 

The best way to change your habits is by taking it one day at a time. If you keep your focus short term, set yourself up for success, and ensure you have reminders every day that keep you accountable, you will reach your goal of breaking old habits and making new healthier habits stick.

If you are finding your food choices are holding you back, I would suggest the following:

• Commit to logging all your meals, snacks, and drinks for 3 days. Ideally 2 week days and 1 weekend day. It’s hard to remember to food log, so set reminders. By doing this you can get a sense of where you are going wrong.
• Identify one habit that you think you are ready to change—this could be breaking an unhealthy habit, like reducing your soda intake, or adding in a new healthy habit, like filling half your plate with veggies. Focus on just doing that one thing for a week.
• Write your habit on a few sticky notes, and put them in places where you can be reminded, along with WHY you want to change that habit: “I want to eat more veggies, to lose weight and live longer!” Come up with your own motivation to change.
• At the end of the week, assess how you went: what did you do that helped you be successful? What prevented you from being successful? What can you do differently next week? For example, you may notice it’s hard to fill half you plate with veggies if you haven’t got them in your fridge, so at the beginning of the next week commit to grocery shopping so you have the ingredients available and you’re set up for success.
• Keep focusing on that habit until you feel like it’s stuck. Then choose the next habit you are willing to focus on, while maintaining the first new habit. By doing this you can slowly change your habits, one habit and one day at a time.
• Sometimes you don’t need a daily habit but a weekly habit that can impact your food choices for the week. The one habit that really helps to set you up for success is meal planning: planning your meals, writing a grocery list, and shopping for the ingredients. By doing this you can ensure you have ingredients close at hand for healthy dinners and snacks, which can save you calories, time, and money in the long run. Here is a budget meal plan to give you a bit of inspiration: https://blog.fitbit.com/budget-meal-plan-5-dinners-less-5-per-serving/

With something like remembering to take your vitamins—connecting a habit like this to something you do every day, like brushing your teeth can help you to remember to do it. Keep the bottle of vitamins next to your toothbrush and take them every time you brush your teeth in the morning.

It’s not about striving for perfection. It’s about making better choices more often. Take it one choice at a time, one day at a time, and you will slowly build healthier habits without becoming overwhelmed.

Remember it took years for you to build the habits, you can’t expect to change them overnight. Be patient, but be persistent, and you will get there!

[lulu22243]

I am trying to loose  weight I am now at a stand still and looking for a low cal breakfast I have eaten yogurt but I find it is not satisfying I have bought breakfast bars but am tired  of that I don't drink the protein drinks because I am still hungry and they are sometimes too many calories I also need some in insentive to keep moving I have joined a exercise class twice a week but I need something to keep me going on the days that they do not have classes

[JohnnyRow]

I am aware of the value of low glycemic index foods for blood sugar control.

Doesn't drinking Metamucil with high soluble fiber content before a meal contribute to the same effect?  I would think so, but never see it mentioned with diabetes prevention/treatment diet advice.

[TracyFitbit]

Hi @lulu22243,

Thanks for your question! 

Here are a few healthy, weight-loss breakfast ideas that you may enjoy.

The trick with weight loss is to fill up on satisfying, real food ingredients that deliver fiber and protein. You also don't want to go too low calorie at breakfast as this can sometimes result in eating too many calories later in the day because you are starving. My advice is to eat breakfast like a king, lunch like a prince, and dinner like a pauper—in other words, eat a healthy breakfast of around 350 to 500 calories (depending on your calorie needs) and then have a lighter dinner like a chicken salad or veggie and bean soup.

And the best tool to keep you moving is to track your daily steps with a Fitbit device 🙂 Set a daily step goal and try to hit it every day!

[TracyFitbit]

Hi @JohnnyRow, 

You are a smart man! In fact, there was a recent review published in the Diabetes Care journal that asked that question: Should Viscous (or Soluble) Fiber Supplements Be Considered in Diabetes Control? The answer was yes! You can find a nice summary of the review in Physician's Weekly: https://www.physiciansweekly.com/soluble-fiber-may-improve/

In a nutshell, adding about 13 grams per day of a fiber supplements, like Metamucil resulted in better blood glucose control—lower HbA1c levels and lower fasting glucose. 

It's thought that the impact is beyond the glycemic-lowering effect of the soluble fiber and may also be due to  improved gut health. Basically, you're feeding the good bugs in your gut. 

Don't forget, food is still the best choice and you can get soluble fiber from oats, barley, fruit, vegetables, and beans. If you're adding a fiber supplement to your day, start slowly, drink plenty water, and increase the dose gradually over a few weeks.

[mselip]

My 9 year old granddaughter is over-weight, She's 100 lbs and wearing size 14.   she's very athletic and plays multiple sports.  She loves to eat and when her mother or another adult isn't watching .she over-eats. No one wants to give her a complex but it's our responsibility to make sure shes eating the healthiest foods and the right portions. The adults around her need help getting her on a healthier diet.    How many calories should she have a day?  Since she's so active, should she get more on the days she's really working out.  what is the  correct breakdown in fat/carbs/sugar/protein for a child? any suggestions of how to get her on board without her feeling depravation from the things she likes.  HELP.

[TracyFitbit]

Hi @mselip,

It’s important to steer clear of creating a dieting mindset for your granddaughter. A healthier approach is to teach her about foods that will help her grow, build strong muscles, run faster, get better sleep, and do well at school. She is old enough to start to learn how to spot healthy foods: They grow from the ground, or on a tree, or roam in fields. They don’t come in packages or if they do, they have a short list of ingredients.

You can also explain to her that less healthy foods are okay to eat, but they are “sometimes” foods and not everyday foods. These foods may taste good, but they aren’t the best everyday choices to help her run, jump, and play sports. One of the best resources is the USDA Choose My Plate website.

There are great activities, games, and fun educational resources to teach her about healthy eating.

You can also use the website to teach her mom about the different food groups and to help create a plan for her: https://www.choosemyplate.gov/eathealthy/start-simple-myplate. You just need to enter her age, weight, height, and activity level and it will provide a plan and menu.

It's a good idea for the whole family to be good role models and everyone should be on board with the healthy eating choices to support your granddaughter. It’s not always easy to change habits so start slowly, by making small changes and healthier swaps, and avoid keeping unhealthy snacks in the house.

You might also consider seeking help from a registered dietitian in your area, who has experience working with children. Please let me know how she is going!

[bible_follower]

hi, I recently began a Vegan diet to improve my heat issues and pre-stage 2 diabetes.  Working so far 2 months in......Diabetics symptoms reversed!  I have also reduced sugar intake to 0%, unless contained in the raw foods.  I began to take Iron and b-12 supplements - it has helped with mild headaches.

Robert

[LizFitbit]

Wow @bible_follower congratulations on your efforts and positive steps forward!  

[bible_follower]

Thanks for the support!

[RowingMan]

I am in the process of reversing my Type 2 Diabetes and am following the suggestions from the book titled "The Diabetes Code".  I started this a week before Thanksgiving and since then have gone from 240 lbs to 214 lbs.  Back in Oct, my A1C was 7.0 and the latest done the first week of January was 5.8 (almost in the normal range).  My Dr has cut my medications way back and I expect, based on my daily fasting blood sugars to be in the normal range.  The routine I am on involves a low carb high-fat diet combined with intermittent fasting.  For meals, I use the book "Eat Fat, Get Thin".  As for sugar, there is a youtube video by an Endocrinologist from UCSF titled "Sugar: The Bitter Truth".  I highly recommend watching this 90-minute video.

[RussBus88]

Hi Tracy,

I've been working on taking in less calories than calories going out but learned from my Lark coach app that I need to even out calories in to meet demand of calories burning or my metabolism will slow down to store the lesser amount of calories to help keep my body functioning. How do I find a balance of fewer calorie intake and enuff calories to keep my metabolism up and what are the best percentages of carbs, fat and protein for a goal to shoot for?

[TracyFitbit]

Hi @RussBus88,

Your coach is right—eating too few calories for too long can slow down your metabolism and prevent weight loss. The trick is never going below your basal or resting metabolic rate. These are the calories your body needs in order to keep functioning properly—heart pumping, breathing, thinking etc.

You can use a simple equation to calculate your resting metabolic rate which is based on your age, gender, weight, and height: https://www.calculator.net/bmr-calculator.html You never want to eat less than that number for a long period of time. Although, if you are increasing your activity levels even this number may be too low to aim for.

Another way to work out your "calories in" target is to look at your 30-day average calories burned data in the Fitbit app and subtract about 500 calories from that number. This will mean you are eating fewer calories than what you are burning on average every day, and you should start to lose weight.  

If you're tracking your macros, a good weight loss goal is: 45% carbs, 25% protein, and 30% fat. 

This article explains what your metabolism is and how it works in a bit more detail: https://blog.fitbit.com/the-top-7-metabolism-myths-busted/ 

And here is an article on tracking your macros: https://blog.fitbit.com/counting-macros-can-help-reach-health-goals/ 

I hope that helps 🙂 

[RussBus88]

Thank you very much Tracy with your response with so much great info. Much appreciated. You're the best.

[catoat1888]

Hi @TracyFitbit Help!!!! I'm the fussiest of fussy eaters and am trying hard to cut carbs but everyday the macros on the app tell my i'm at 60%+ carbs. I have cornflakes in the morning (literally one handful with hardly any milk), soup for lunch (sometimes with a slice of wholemeal bread). Dinner is an issue - I tend not to have dinner but pick. I also snack on fruit. Have recently added in a protein bar everyday.

I walk 10000+ steps every day, twice a week I do a boxfit class and I've joined a kettlebells class. My boxfit trainer is starting PT and will be including nutrition advice/plans in it, however I need to wait for physio clearance as I have a bulging disc at the top of my spine, so he won't take me on until I've got clearance, which I totally understand.

I'm also T2 diabetic, so I really need to get the food sorted or on some sort of even track. Help!!!!

[MoniquehH]

Be nice to your body !

Sent from my iPad

[TracyFitbit]

Hi @catoat1888 

It's important to nourish your body with the nutrients it needs to support your metabolism and fuel all the great activity and exercise efforts you're putting in! And to manage your diabetes, and your blood glucose levels, it's vital to provide your body with a steady flow of healthy, high fiber foods at each meal. Aim for 3 meals a day, and perhaps a small snack (like a few nuts) mid-afternoon.

From the foods you've mentioned you're eating, it seems like you may not be eating enough calories. And most of the foods on your list deliver carbs, so your percentage will be high. 

Here's some info about foods that deliver the different macronutrients:

Carbohydrate: Is found in all plant foods, like grains, fruits, vegetables, and legumes, and also milk and yogurt. If you’re trying to reduce carbs fill your plate with non-starchy vegetables, limit fruit to only 2 pieces a day, and keep your servings of wholegrains, starchy veg, and legumes to less than 1 cup servings at your main meals. There's no need to cut them out entirely as they provide disease-fighting fiber and lots of essential nutrients.

Protein: Is found in large amounts in meat, poultry, fish, legumes, dairy, tofu, eggs, pure protein powders, and in smaller amounts in nuts, seeds, and whole grains.

Fat: Healthy, unsaturated fats are found in extra-virgin olive oil, avocados, nuts, seeds, and fatty fish, like salmon, sardines, and mackerel. Unhealthy saturated fats are found in high-fat beef, pork, butter, full-fat dairy, and processed foods, like cookies and donuts.

If you're aiming for a higher protein, lower carb eating plan, a healthy macro distribution is 30% fat, 40-45% carbs, 25-30% protein.

If you want to get into the details, a day's worth of food for an 1,800-calorie eating plan, looks something like this:

2 small pieces of fruit + 3 cups of non-starchy vegetables + 2 cups of cooked whole grains, starchy veg, or legumes + 9 ounces of lean protein + 2 cups of low-fat milk or Greek yogurt + 5 serves of healthy fats (1 serving = 1 tsp olive oil, 5 nuts, 2 tsp peanut butter, or ¼ avocado) + around 100 calories for a small daily treat or a weekly treat meal.

If your numbers aren’t exactly right every day, don’t stress. Balancing macros is just one way to think about sticking to a healthy eating plan. The most important thing is choosing real, wholesome food—at every meal aim to fill half your plate with vegetables, 1/4 lean protein foods, and 1/4 healthy carbs like whole grains or starchy veg. Limit processed foods and drinks lots of water. 

You might consider finding a dietitian to help guide you with your food choices if you are fussy. A registered dietitian can work with you to find foods you like and ensure you are providing your body with what it needs to manage your diabetes and reach your goals.

[NuBe]

Do you have time to cook in the morning?  Sometimes I scramble egg whites with green onion, spinach, and Canadian bacon in a non-stick pan.  I add a piece of low-calorie toast and a mandarin (Cuties or Halos).  If you don’t have time to cook, Starbucks has an egg-white wrap, or perhaps look in your grocer’s freezer section for similar items.

[ShortNFit77]

Hope this vid adds value to the thread

[Devonk310]

Hi @TracyFitbit,

I've been struggling for several years now with how to manage weight loss/toning. I am most definitely active. Before COVID-19, I was in my gym 4-5 days a week doing strength training (combination of power lifting with cardio mixed in, yoga once a week, HIIT training). Now that that isn't an option, I've been working out on my spin bike at home and doing light strength training at home (QUITE the adjustment).

I eat pretty healthy too. I've never really struggled with overeating (I've compulsively tracked my calories and macros before through measuring and weighing my food to make sure I wasn't delusional!), and make pretty good health choices - don't eat fast food, prepare most of my meals at home from whole food products, etc. 

However, I never seem to be able to break through my current state. I'm about 26 years old, 5'5" and have always sat around 150-160lbs, which isn't a problem for me. I don't care what the number on the scale says as long as I am healthy. My concern is that how my body looks doesn't reflect how hard I work. I have an athletic body type, but I carry a good layer of fat over the top of it and I want it gone! Or at least lessened! Is there something I am doing wrong, or any tips you have for me?

Disclaimer: I have discussed this with my doctor and she did bloodwork and there's nothing out of the ordinary. I am perfectly healthy with no abnormalities.