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and welcome to the Nutrition Diva Podcast.

1:55

I'm your host Monica Reinagle and today

1:57

I have a round of applause for

1:59

the up of answers to questions sent in

2:02

by listeners over the past several months. If

2:04

you've sent me a question, you might hear

2:07

your answer today. And if you have a

2:09

question for a future episode, you can email

2:11

it to me at nutrition at quickanddirtytips.com. You

2:14

can also leave me a message at 443-961-6206. So our

2:16

first question today is from Gwyn, who

2:22

wrote, I have been vegetarian for

2:25

about three years. I eat a lot

2:27

of plant-based meats, and I

2:29

wonder if they are actually healthy or

2:31

not. I want to eat

2:33

less processed foods, and I'm thinking that

2:36

plant-based meats could be

2:38

just a really fancy processed food.

2:41

Well, Gwyn is absolutely correct that it

2:43

does take an awful lot of processing

2:45

to turn a soybean or a wheat

2:47

kernel into something that resembles

2:50

ground beef or Italian sausage.

2:53

Even so, the impact on

2:55

the environment is still

2:57

lower than raising animals for

2:59

food, and obviously no animals

3:01

are harmed in the process.

3:04

For a lot of people, eating more processed

3:06

food is a price that

3:08

they are willing to pay in exchange

3:10

for not consuming animal products. Now, of

3:13

course, you don't have to eat fake meat at

3:15

all, but a lot

3:17

of people find these products useful in

3:19

transitioning to a diet that includes less

3:21

or no meat. If

3:24

reducing your consumption of processed foods

3:26

is also a priority, you could

3:28

start by cutting down on highly

3:30

processed snacks, desserts, and

3:33

beverages, because unlike

3:35

plant-based meats, these usually

3:37

aren't adding much nutrition to your

3:39

diet. And unlike

3:41

processed snack foods and sweets, plant-based

3:44

meats are less likely to trigger

3:46

overeating. But there's no

3:48

need to get overly dogmatic

3:50

about avoiding processed foods. Some

3:52

types of food processing are

3:55

actually quite beneficial, rendering

3:57

nutritious foods even more

3:59

digestible. or extending their shelf

4:01

life. And

4:04

Julie wrote in with a question about

4:06

the dietary guidelines for vegetarians. She said,

4:09

do you agree with the serving size

4:11

and quantities given on

4:13

the MyPlate Vegetarian Food Guide? She

4:16

continues, I'm a long time lacto-over-vegetarian and

4:18

I'm concerned about getting enough protein and

4:20

fiber, especially as I get older, but

4:23

I'm also aiming to keep my daily

4:25

calorie intake at 1800 or so. So

4:30

the MyPlate recommendations, which you can

4:32

find at MyPlate.gov, are

4:34

designed to ensure that you're meeting the minimum

4:37

protein requirements, which for a woman is 45 grams

4:39

a day. But

4:41

getting more than that, say between

4:44

60 and 90 grams

4:46

of protein every day can really help

4:48

us maintain our muscle mass as we

4:50

age. Now getting that much

4:52

protein can be a little bit trickier on

4:55

a vegetarian diet, especially when you're

4:57

trying to limit calories. A

5:00

lot of the foods that vegetarians rely on for

5:02

protein, such as beans and

5:04

nuts, also contain a

5:07

lot of calories in the form

5:09

of carbohydrates and fats. And

5:11

by the time you've eaten enough of

5:13

these foods to meet that higher protein

5:15

requirement, it may be a lot

5:17

more calories than you need. I

5:20

talked more about how to get

5:22

more protein from fewer calories in

5:25

episode number 483 on protein density. And

5:29

as part of that, I also created the table

5:31

where you can look up the protein density of

5:34

various foods. And I will include

5:36

links to both of those resources in the

5:38

show notes for today's episode. Now

5:41

Julie also expressed concern about meeting the recommendation

5:43

for fiber, which is 25 to 30 grams

5:45

per day. The

5:48

good news is that vegetarian diets

5:50

are usually relatively high in fiber.

5:54

And Just to make sure that you're

5:56

staying within your calorie budget, we can

5:58

also calculate fiber density. The City to

6:01

reveal those foods that deliver the

6:03

most fiber for the fewest calories.

6:05

And I talked about cyber density

6:07

in episode number Four Hundred and

6:09

Seventy Nine, and I created a

6:11

parallel resource support looking up the

6:13

cyber density of various foods to

6:15

go with that episode, so those

6:17

links will also be. In the show Notes:

6:20

And. Finally, If

6:22

you are having trouble sitting

6:24

all of the recommended servings

6:26

of everything in without going

6:28

over your calorie budget, In

6:31

my opinion, most people can thrive

6:33

on fewer servings of greens than

6:36

the My Plate guidelines recommend. and

6:38

that's where I'd suggest. Cutting back

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under $20,000. Nikki

8:14

wrote in with a really interesting

8:16

question about balancing the macronutrient content

8:18

of her diet or the percentage

8:21

of calories that she's getting from

8:23

carbohydrates, fats and proteins. She

8:26

wrote, as a fit, healthy woman

8:28

in my fifties, I've been getting more seriously

8:30

into weight training to try to avoid the

8:32

loss of muscle tissue as I age. And

8:35

my trainer has advised me to

8:37

up my protein and my carbohydrate

8:39

intake to build muscle. So for

8:41

the first time in my life,

8:43

I've started tracking my macros. I

8:46

eat a Mediterranean diet with a high

8:48

volume of vegetables and legumes. And

8:51

I thought because those foods are high in

8:53

carbs, I'd have a high percentage of carbs

8:55

in my diet. But in fact, it

8:57

is my fat that is quite high. I

9:00

also eat nuts and seeds every day, plus

9:02

several servings of avocado and fatty fish

9:04

every week. So I'm getting more

9:06

than 40% of my calories from fat.

9:09

Carbs are limping along behind in

9:12

the thirties and only protein

9:14

seems to be on track at 20%. The

9:18

recommendations that I see online for

9:20

macro ratios vary widely. And

9:22

I think I don't want to make major changes

9:24

to my diet without understanding this better. Do you

9:28

have any guidance? It's

9:30

all due respect to Nikki's

9:32

trainer. I'm not sure she needs to

9:35

increase protein or carbohydrates.

9:38

Nikki's getting about 20% of her

9:40

calories from protein and that should be

9:42

more than enough to support healthy muscle

9:44

protein synthesis. Now

9:46

I can't be sure, but it's possible

9:49

that the trainer was recommending more carbs

9:52

as a way of optimizing Nikki's

9:54

protein uptake after workouts.

9:57

Because research shows that a post-workout

9:59

recovery meal with a ratio of

10:01

four to one carbs to protein

10:04

is optimal. But this

10:06

research was done in athletes.

10:09

The ratio of protein to carbohydrates

10:12

or the precise timing of

10:14

our post-workout meals really

10:16

only makes a difference at

10:19

very elite levels of athletic

10:21

competition. We mere mortals really

10:23

don't need to worry about these sorts of details.

10:27

I also don't think that Nikki needs to worry

10:29

about getting 40% of her

10:31

calories from fats, especially given

10:33

the healthy sources of fats

10:35

that she's consuming nuts, avocados,

10:37

fatty fish. The

10:40

whole field of nutrition has been

10:42

gradually recovering from the misguided fat

10:44

phobia of the 70s and 80s,

10:48

which among other things influenced

10:50

the Institutes of Medicine's recommendation

10:53

that fat should take up no more than 35%

10:55

of your calories. Remember that the

11:00

percentage of protein fats and carbohydrates

11:02

always has to add up to 100. If

11:05

you decrease the percentage of one, the percentage

11:07

of another will have to increase. Previous

11:10

efforts on the part of the government

11:12

and the public health agencies to get

11:14

us to avoid fat, for example, ended

11:18

up causing a dramatic increase in the

11:20

amount of carbohydrates in the typical diet.

11:22

And now with the benefit of hindsight,

11:25

we can see that

11:27

excessive carbohydrates, especially refined

11:29

carbohydrates, are doing much

11:32

more damage to our health than the

11:34

fats that they replaced. So

11:36

the obvious corollary to the fact that

11:39

the Institute of Medicine's recommended range for

11:41

fat might be too low is that

11:43

their recommended range for carbohydrates, which is

11:46

currently 45 to 65% of

11:49

calories, could well be too

11:51

high, at least for the

11:53

type of carbohydrates that we all

11:55

seem to prefer. Frankly,

11:58

it's a little embarrassing. The thing. To

12:01

the Institute of Medicine that

12:03

these recommendations have not yet

12:05

been updated because it's widely

12:08

accepted that getting forty percent

12:10

of your calories from healthy

12:12

sources of Sat is perfectly

12:14

acceptable, especially if those calories

12:16

are replacing refined carbohydrates. This.

12:19

Is in fact quite typical

12:21

of the Mediterranean style diet

12:24

that the dietary guidelines promote

12:26

as one of several healthy

12:28

diet patterns. Clan Guys, get

12:30

your act together. Nicky's

12:32

diet sounds to me like it

12:35

doesn't really need much improving, and

12:37

the combination of strength training and

12:40

a balanced and nutrient dense diet

12:42

is gonna be a very powerful

12:44

hedge against Aids related muscle loss

12:47

and. Aging in general. so keep

12:49

up the good work Nicky! A

12:51

thanks to everyone who has sent in questions.

12:53

I always enjoy hearing from listeners about what's

12:56

on your mind. And I look

12:58

forward to including more those questions. In future

13:00

episodes. If you're looking

13:02

for more support for healthy weight management,

13:04

please check out the tools and resources

13:06

that I've collected at Way Less.life where

13:08

my goal is to help people treat

13:10

the habits. Mindset. And lifestyle

13:12

that helped them maintain a healthy

13:15

weight without dieting. You'll find that

13:17

at way last that was. Nutrition

13:20

Diva is a quick and dirty Tips

13:22

podcast and supported by a fantastic team

13:24

including Flynn and Gets was in some

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13:31

all of them and thanks to you

13:33

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