Adult Nutrition - FAQ

I want to lose and maintain a healthy weight, how do I start?

• The best way to lose and maintain the weight is to make lifestyle changes. Following a healthy meal plan and making physical activity part of your daily life will help you to lose weight and maintain it.

• When you are ready to make life style changes make them slowly - this will help you to develop habits that you will be more likely to follow for the rest of your life. If you go on very strict diet and exercise plan for a short period of time, you may lose the weight; but, when you are unable to maintain that lifestyle you will regain the weight. A healthy way to lose weight is to lose a half pound to one pound per week.

• Try to be physically active at least 30 minutes per day for 5 times a week. If you are not very active to begin with start slowly (e.g. 10-15 minutes/day) and increase the time as you can.

• Healthy eating:

1. Try to incorporate more vegetables, fruits, whole grains, lean meats, beans, legumes and low fat or fat free dairy into every day meals and snacks.
2. Take a look at your portion size at meal times.
3. Try to avoid liquid calories (e.g. juice, soda and sports drink).
4. Do not skip meals.
5. Enjoy your food.
6. Moderation is the key.

• For additional information, visit Healthy Eating Habits for Adults.

Should I take a multivitamin?

• The best way to get the vitamins that your body need is from foods you eat everyday. Try to get your daily dose of vitamins and minerals from fresh fruits and vegetables. You don’t have to take an over the counter vitamin supplement if you are a healthy adult and include a variety of nutrient dense foods in your diet. The American Dietetic Association defines nutrient dense foods as “those foods that provide substantial amount of vitamins and minerals and relatively few calories”. Examples of such nutrient dense foods include vegetables, fruits, whole grains, lean meats and low fat or fat free dairy products.

• If you are not sure about the nutrient content of your diet or like the added security, you can take any over the counter vitamin supplement which provides 100% of the DRI (Dietary Reference Intakes). If you take more than what your body needs, it will eliminate it. But, use caution when you take mega doses of fat soluble vitamins (A, D, E, & K). Taking mega doses of fat soluble vitamins can lead to liver damage or other toxic side effects.

Who should consider taking vitamin supplement?

• If you are on a low calorie diet (less than 1200 calories/day).
• If you are not consuming enough fruits and vegetables (at least 5 servings/day).
• If you are a vegan or vegetarian who does not include enough fortified foods.
• If you have some digestive or absorption problems.
• If you smoke or drink alcohol excessively.
• If you are pregnant.

• It is always a good advice to check with your Primary Care Provider (PCP) before starting any supplement.

Are there nutritional differences between organic and non organic foods?

Regarding a food’s nutrients, research indicates that there is no nutrition difference between organic and conventionally grown foods. There are differences between organic and non organic foods in the ways they are grown and processed, and the cost.

Organic foods are more environmentally friendly for the earth (less pesticide residuals to permeate our soil, rivers, and ground water) and healthier for the farm workers who are directly growing the organic crops. Organic foods are often more expensive due to higher labor costs and more intense land management (crop rotation, cover crops and the use of select birds and insects for pest management); and organic farmers do not receive the same support as other farmers (subsidies and research).

However, the best plan for us all is to strive to consume at least FIVE servings of fruits and vegetables every day, organic or not! And if possible, for a healthier environment, shop at your local Farmer’s Market. By buying food at your Farmer’s Market (again organic or not) – you are eating food that is “picked” at just the right time and the food is grown locally vs. from half way around the world. (The Santa Clara Kaiser Permanente Farmer’s Market is every Thursday from 10 am to 2 pm between the MOB and Hospital buildings.)

I have heard that microwaving my food destroys the nutrients in it, is this true?

Any cooking method can potentially decrease the nutritional value of a food. The variables that determine the amount of nutrient loss are: length of cook time (the longer it is cooked the more nutrients are lost), temperature (the higher temp the more nutrients are lost), and how much liquid is used in cooking (the more liquid, the more nutrient loss).

Microwaving actually uses less heat and a shorter cooking time so typically less nutrients are lost.

What is the difference between soluble fiber and insoluble fiber and what are the benefits?

Dietary fiber is the indigestible portion of plant foods that do not get absorbed by the body. Instead they move through the GI tract, providing bulk to the stool. Fiber is usually divided into two categories: Soluble and Insoluble, both of which are present in plant foods.

• Soluble fiber means that it is water-soluble and will dissolve in water to become gummy or viscous. Sources of soluble fiber include: fruits, oats, barley, legumes (beans and lentils). Soluble fiber aids in regulating blood sugars and helps lower cholesterol.

• Insoluble fiber does not combine with water and will pass through the GI tract largely intact. These fibers mainly are found in vegetables and whole grains. Insoluble fibers provided bulk to the stool and help cleanse your GI tract.

The American Dietetic Association (ADA) recommends a minimum of 20-35 g/day for a healthy adult depending on calorie intake (e.g., a 2000 calorie diet should include 25 grams of fiber per day). The ADA's recommendation for children is that intake should equal age in years plus 5 grams/day (e.g., a 4 year old should consume 9 grams/day).

What are omega 3 and omega 6 fats?

Omega-3 and omega-6 fats are essential for human health and development. They are not synthesized (made) in the body and must be obtained through the diet. Most Americans under-consume omega-3’s (found in cold water fish, flax and walnuts) while over-consuming omega-6 fats (found in meats, vegetable and seed oils).

Functions of Omega-3:

• Lowers triglycerides (storage form of fat), lowers LDL (bad cholesterol) and raises HDL (good cholesterol)
• Helps lower blood pressure
• Improves rheumatoid arthritis, psoriasis.
• Improves circulation, reduces clotting

Recommendations: The American Heart Association recommends at least 2 servings per week of oily fish (salmon, trout, tuna, fortified eggs) and the use of omega-3 supplements for patients with Coronary Heart Disease (CHD) (1 gram per day). People with high blood triglycerides may use 2-4 grams per day. Take omega-3 supplement if you do not consume fish (1-2 gms/day).

Functions of Omega-6:

• Lowers LDL’s
• May lower HDL’s
• May contribute to inflammation

How can Kaiser Permanente help me make a lifestyle change?

Classes and programs that are available:

• Managing your Weight Overview
• Cultivating Health
• Healthy Lifestyle and Weight Management Program
• Medical Weight Management program
• Weight Watchers
• Weight Loss Surgery Overview
• Nutrition Analysis

For further information please refer to the Classes + Resources Catalog or call the Health Education Dept at (408) 851-3800.

Services that are available only by a referral from your PCP (Primary Care Provider):

• Individualized Consultation with Registered Dietitian
• Body Composition Analysis
• Metabolic testing

If you have general nutrition questions, we have a Nutrition Advice Line available for you, phone (408) 851-1762 or visit the Nutrition Advice Line.

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