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]

Hi @AmandaGeorge 

Great news that you've put on 1 kg!

Have you tried the meals I recommended previously?  The trick to weight gain is eating small amounts of healthy high-calories foods often (every 2 hours), adding high calorie ingredients to you meals, like olive oil, nuts, seeds, dried fruit, and drinking caloric beverages (soya milk, sports drinks, fruit juice).

I found this 2,000-calorie meal plan from the British Nutrition Foundation that is full of ideas. You can make up the additional 700 calories to meet your 2,700 daily calorie goal by increasing the portions slightly, adding the soya milk hot chocolate after dinner, and drinking 1 litre of a sports drink or fruit juice throughout the day.

If you're still struggling, I'd suggest you see a dietitian for a consultation or two, so he/she can provide you with more personalized meal ideas that you enjoy.

Stay well 🙂 

Tracy

[AmandaGeorge]

Thank you @TracyFitbit - I've tried a few of the things and I'm having sandwiches or toast with a high-calorie vegan spread a couple of times a week which sends my calorie count through the roof lol  I'm trying to turn the Fitbit app graph red most days - last week I had one blue day and one green day, but the other 5 days were pretty significantly red.  I'm aiming to put on 300g a week to hopefully get me up to the weight my nurse wants me to be by January.  Thank you so so much for your help with this, I really appreciate it.

[AlisonParker]

Hey guys, I’m thinking of getting into keto. I love your blog, by the way, Tracy😍. What do you think about keto? I found this free e-book on youtube and I just want to make sure it's real, if I can use these recipes to lose belly fat. 🤪https://cutt.ly/KldCmSZ 

[clarkethomson]

 Have you ever thought about the relation between depression and nutrition?
Detoxification, intake of essential nutrients, and incorporation of food components from all the different food groups are important for the optimal function of our bodies. It is good to note that our brain needs these foods and nutrients to function properly. We were privileged to have some of the most fantastic and knowledgeable nutritionists, physicians and researchers share their opinions on the relationship between depression and diet.
https://ezcareclinic.com/expert-view-about-depression-and-nutritional-deficiencies-relation/

[TracyFitbit]

Hi @AlisonParker - I'm so pleased you love the Fitbit blog! ❤️

The ketogenic or low-carb high-fat diet is a diet that drastically cuts carbs to less than 50 grams a day and focuses primarily on fat for calories. That means your plate is filled with higher fat foods (butter, cream, eggs, sausage, cheese etc) but very few (healthy!) carb-containing foods (fruit, whole grains, beans, or starchy veg).

The keto diet can help you lose weight, but that’s because you’re eating fewer calories. Studies have shown there’s no significant difference in the amount of weight loss between people who eat a low-fat diet and those on a low-carb diet like keto. We know that all diets work, as they help you eat less in the short term. But for them to really work in the long term, they need to suit your lifestyle and be filled with foods you enjoy—that way you’ll stick to your new eating habits forever and keep the weight off forever. Which is the ultimate goal, right?

So, before you start on the keto diet ask yourself: "Is this how I want to eat forever?" If it's not, then it's not likely to be a sustainable eating plan for you and the weight-loss results may not last.

A couple of downsides to the keto diet to be aware of, are a smelly breath (due to ketosis) and constipation (due to the lack of fiber, which makes your gut unhappy). Also, a recent study* found that sticking to the keto diet long term may not be good for your heart.

I also think the keto diet can instill a fear of all carbs. And science certainly shows that healthy carbs like those found in whole grains, fruit, veggies, beans, and dairy come packaged with nutrients that support your health in many important ways, and have all been linked to better weight control and health.

So, my recommendation is rather than trying the keto diet, a smarter strategy may be to go lowER carb. Start by cutting back on high sugar foods/drinks and processed and refined grains, reducing your portions of grains and grain products, and increasing veggies and protein (slightly) . If you’re tracking your macros in the Fitbit app, a lower-carb diet delivers around 30–40% of calories or 100 to 130 grams of carbs a day. This eating pattern is safer and more sustainable, won’t leave you feeling deprived, and will still deliver the vital nutrients your body needs to thrive AND lose weight.

If you’re still set on trying the keto diet, take the healthy approach by getting most of your fats from plant sources, like extra-virgin olive oil, avocado, nuts, seeds, and oily fish rather than butter, cream, and salami, which are high in unhealthy saturated fat. And make sure you’re getting enough fiber by including a source like psyllium husks. And finally, once you’ve reached your goal weight, start to slowly reintroduce small servings of healthy carbs, which will make the eating plan healthier and more sustainable.

Here are a few more articles you may find helpful:

Will This High-Fat Diet Fuel Your Performance? https://blog.fitbit.com/will-high-fat-diet-fuel-performance/

How to Go Low Carb the Healthy Way https://blog.fitbit.com/low-carb-diet/

Are Abs Really Made in the Kitchen? https://blog.fitbit.com/are-abs-really-made-in-the-kitchen/

Stay well,

Tracy

* https://www.nature.com/articles/s41392-020-00411-4 

[TracyFitbit]

Thanks for your question @bbbonbon!

I get asked this question a lot, so you're not alone in being confused 😊

We have a great Fitbit blog article, that interviews a top sports dietitian, Lauren Antonucci:

8 Snacks to Eat Before a Tough Workout 

In a nutshell, it depends on a number of factors: What time of day you're working out, how long you'll be working out for, how intensely, how many times a week you're training. So, you can understand why there are different recommendations out there. I think this blog post does a great job at answering all these questions, along with suggesting a few healthy snack options to reach for.

Stay well 😊

Tracy

[TracyFitbit]

Hi @clarkethomson,

Thanks for posting about this important topic. You're right, nutrition plays a critical role in mental health. And both our brain and our gut need certain nutrients to function and perform at their best. Science is revealing more and more the importance of the brain-gut connection, and how a happy, healthy gut can lead to a happy mind.

We cover this topic in a few articles on the Fitbit blog that might interest you:

Why You Should Improve Your Gut Health to Help Your Mental Health   

Foods to Eat Right Now That Might Improve Your Mood 

Are Poor Food Choices Causing Your Bad Moods? 

Naturally Calming Foods to Add to Your Day 

It's important to look at your diet overall and not get too focused on specific ingredients. The same healthy eating advice applies: Eat a variety of vegetables, fruit, whole grains, beans, nuts/seeds, low-fat dairy, and fish. Throw in some fermented foods, and minimize ultra-processed foods that are high in added sugars, unhealthy fats, and sodium.

Stay healthy and happy 😊

Tracy

[Simplepink]

Hi @TracyFitbit, I just discovered this thread and glad you are here to give some insight and expertise! 

I recently started the South Beach Diet on March 2nd to see what the experience is like and if I can adopt the lifestyle. I am in phase 1 on day 5. I'm also reading the The South Beach Diet book by Arthur Agatston to understand the diet better as I progress through. 

So far, I'm liking what I am reading about it and still adjusting to the restrictions/cravings during phase 1. What are your thoughts on the diet and any tips/notes to offer? 

[AmandaGeorge]

Just a quick update - according to the scales at my GP surgery, I'm still the same weight I was (52kg) and she still wants me to get up to 58kg, despite the scales I'm using here at home saying that, as of Monday, I'm 58.8kg!  I've gotta go back and see her in May to be weighed again and I'm hoping to hit 60kg on the home scales by then lol.  If I still haven't put on weight by then I think I'm gonna agree to the Dietician referral 'cos I'm usually eating over 3,500 calories a day and Sunday I ate just over 5,000 calories, so I reckon the only way I'm gonna be able to put on the right amount of weight is to be bed-bound in hospital again, like I was for those 3 months in 2002/2003 lol

[TracyFitbit]

Hi @Simplepink, 

Thanks for reaching out! 

The South Beach diet can be too restrictive, particularly during the first phase which is very low in carbohydrate. Whenever a diet eliminates whole food groups—like fruit—it's a sign the diet is not a good long-term solution.

The good news is, phases 2 and 3 are more nutritionally balanced and can be followed long term. I like that these phases are focused on a balance of whole, minimally processed foods. If this is how you see yourself eating 6 months from now, without compromising your mental or emotional wellbeing, great!

Remember you don't need to be perfect to be healthy—it's what you eat most of the time that counts! So, try to move away from a dieting mindset and have a more balanced and sustainable 80:20 mindset, which means you can make healthy choices 80 percent of the time and leave room for life to happen the other 20 percent. Having this mindset, will teach you how to approach indulgences and celebrations without the feelings of guilt that dieting can often create.

Stay well 😊

Tracy

[lynne1991]

What would be a great approach to diabetic and HBP 30 year olds like me? I have both and want to work on getting fit and healthy.

[TracyFitbit]

Hi @lynne1991 

Thanks for reaching out!

Enjoying a diet that's rich in plant foods like vegetables, fruit, whole grains, beans, and nuts, along with fish, low-fat dairy, and poultry, and low in foods that are high in salt, added sugars, and saturated fat (aka ultra-processed foods) would be a great way to start.

We have a few articles on the Fitbit blog that could help get you started with managing diabetes and high blood pressure:

High Blood Pressure? Food Could Be Part of Your Solution

What's the Best Diet for Diabetes? An Expert Weighs In

3 Common Diabetes Myths Debunked by Top Experts

And of course, being physically active every day, prioritizing sleep, and managing your stress are all important, too.

Stay well,

Tracy 

[MayaCM]

Hi @TracyFitbit 

I eat a paleo template diet (I do include some legumes and sheep's milk cheese and yogurt), and have been working with a functional medicine doctor who wanted me to increase my fiber intake to promote more gut diversity after seeing the results of my GI map test. I was consuming around 25 grams a day and now average 75 grams a day. I've been making a huge, 900 calorie pitcher of green smoothie with bone broth protein powder and MCT oil and drinking it throughout the day alongside my meals.  I feel fine, no gas, pain, or bloating. I know that this is a massive amount of fiber especially for a small woman, so I'm wondering if this is too much or if there are any other adverse consequences of a super high fiber diet that I'm unaware of? *I'm  aware that I'm drinking a lot of calories with this smoothie approach but I'm also trying to gain a few pounds*

[AlessFitbit · Accepted solution]

Hello, everyone!

Thanks so much for all your nutrition questions. I'm glad @TracyFitbit has been able to provide her amazing insights into a healthy eating life. 

I'd like to let you all know we'll be closing this thread. In the future, we hope to do this again or something similar. 

Happy healthy eating!

@AlessFitbit