For 1600 calories, your carb goal should be between 40-50% of calories. So, 160-200 grams per day would be fine. The key is to be consistent and make those carbs mainly from whole grains, fruits and veggies, not sugar!
Great question, there’s lots of misleading juicing and smoothing info out there. Juicing fruit removes all of the fiber, which makes you more full and slows down the rate of digestion – so it just becomes straight sugar. Smoothies on the other hand still contain that fiber, so I’m a fan of both the real deal whole fruit OR smoothies for optimal nutrition.
In my nearly 27 years as a practicing RDN, I rarely see my patients or even myself who eats perfectly everyday. The goal should be to eat the best you can as often as you can. A multivitamin is a good idea to fill in short gaps in nutrients. But remember, they are called “supplements” or a reason. Supplements are not a replacement for healthy eating.
Hi Smallfry (love the name):
Trust me I understand the need for easy and quick meals! Whenever possible I recommend going fresh (which takes planning I know), as a lot of frozen meals are loaded with sodium and other gnarly ingredients. If you’re looking to eat frozen, I like a few brands like EVOL bowls, organic bistro frozen meals and Amys. Always look for low sodium options.
Whatever you need to add to your water (that doesn’t add extra calories) to make water consumption a regular habit gets my blessing. Try adding in veggie slices, fruit cubes, vanilla extract or a slash of lemon juice. Hydrate on, my friend!
Fantastic that you’re taking your health into your hands and I’m sorry to hear about your father’s health issues. I never recommend cutting ANY entire food group out does not typically end well. Our brains require carbs. Instead, I recommend limiting carbs and choosing the good ones (brown rice, quinoa, beans, sweet potatoes). Have one serving max per day or about 5 per week. One serving is the size of your fist. Keep up with the cardio and try to slowly increase to 30min 3x week + some strength training.
Also, for both alzheimers prevention and weight loss, I recommend taking a high quality omega 3 supplement.
Great question. Many health authorities support a plant based diet. That doesn’t mean it has to be “plant only”. Three ounces of red meat per day should be the limit. The key is to limit charred red meat or red meats that have been smoked. Those versions may be more concerning as a link to cancer.
Unfortunately when going through menopause our metabolism does start to slow a bit. So I recommend staying active, in general I recommend setting a goal of 180 mins of exercise per week. Limiting carbs a bit will help too – 1 serving/day max of good carbs like the aforementioned brown rice, quinoa, beans, and sweet potatoes. Getting enough sleep and hydrating enough are not to be underrated either!
Great question CB, it's a complicated world out there when it comes to supplements. As it sounds like you might now, brands are really important as the supplement industry is not regulated by the FDA. I recommend doing some research but 3 of my favorite brands through all of my research are New Chapter, ReNew Life and Nordic naturals.
I know I keep promoting MyPlate.gov a lot ( I have no affiliation nor am compensated to do so) but they do have a variety of meal plans that spell out quantities of all of the food groups per calorie level
Whey protein can be safe but whenever possible this is an area I recommend going organic in. The hormones and other gnarly artificial ingredients in many brands are not things I’d want to be putting in your (or my!) body. There are many organic and grass fed brands on the market, but always check the ingredient labels. Alternately, hemp and pea protein powders are taking off too so keep an eye out for those!
Smoked and charred meat consumption has been associated with higher risk of certain cancers per the American Cancer Society and The American Institute for Cancer Research. The key is to limit the amount and to consume high amounts of fruits, veggies and whole grains that may help mitigate damage.