KTK-Nutrition

Who hasn ’t heard people talking about losing weight .   As I noted in a recent blog, a guy on Twitter went to his doctor and the doctor said his BMI was too high and he needed to lose 67 pounds.   Now, that is a challenge.   What weight loss diet should this guy chose to go on?   What are some healthy choices that will help him lose weight but not cut out food groups or nutrients needed for good health?   What diet will help him not only lose weight but keep it off because the diet emphasizes lifestyle changes and adopting good habits? Anyone can go on a diet and lose some weight.   But often people choose a fad diet that may result in some weight loss but then they give up on it and many gain the weight back.   What most people want is to lose weight and keep it off.   This requires more than a diet, but lifestyle changes like more exercise and more healthy foods.   A relative gained some weight over the holidays.   Rather than goin...

Over the past few weeks, we have been discussing prediabetes.   Many people ask about what diet one should be on if they have prediabetes.   Well, there isn’t a diet that works for everyone.   But there are dietary recommendations for those with prediabetes.   Working with a registered dietitian or health educator can help you develop an eating plan that best meets your needs.   Last week we talked about choosing healthy carbs and the importance of having some high-quality protein foods at each meal.   (See:   https://ktknutrition.blogspot.com/2022/08/prediabetes-what-diet-is-best.html )   What foods should you eat if you have prediabetes? You want to focus on eating healthy foods and foods from all the food groups.   Don’t go for fad diets that eliminate or restrict one or more food groups. ·          Whole grains – last week we discussed how important it is to eat less “white carbs” and choose ...

People diagnosed with prediabetes have so many questions about what they can eat, what they should avoid and what diet is best?   The Cleveland Clinic has some information about dietary recommendations for those with prediabetes.    As a registered dietitian I recommend making some lifestyle changes such as eating more good carbs, reducing the not so good carbs and upping your exercise.   A recent reader noted how she lowered her A1C by making lifestyle changes.   She changed what she ate, the proportions and added walking and biking as exercise.   This week we will talk about carbs and what carbs are not so good for those with prediabetes and what carbs you can enjoy.   We will also discuss protein and why it is important to include high-quality proteins at each meal.   There is so much confusion on what foods one can eat with prediabetes, including confusion about what carbs to eat, what proteins are good to add to meals.   Many of m...

Last week we talked about some eating habits that promote healthy eating.   What are some eating habits to avoid ?   Added sugar – Americans eat way too many foods loaded with added sugar.   And some people equate “sugar” with “added sugar”.   The natural sugar in foods is not what we need to cut back on.   Rather we need to cut back on foods and beverages with lots of added sugar such as sugary drinks.   Not just soda/pop but also lemonade, sweet tea, juice drinks, sports drinks can be loaded with added sugar.   Coffee has virtually no calories until you add milk, cream, sugar such as ordering a coffee latte.   A large caramel latte from Starbucks contains over 13 teaspoons of added sugar.   It is easy to cut back on sugary drinks.   Start reading the ingredients in the beverages you choose to see if sugar, or sugar in its many forms, like high fructose corn syrup has been added.   Many people buy “juice” but it isn’t real juic...