Ask The Dietitian

There is no cost for this service for students and WKU staff. To make an appointment with me, email me at nutritionnow@wku.edu. I am scheduling appointments on Mondays from 8 AM through 4PM, and Tuesday and Thursday from 2 through 4 PM. I have nothing available at this time until after the Thanksgiving break. I am looking forward to hearing from you.

Sharon Barron, RD 

You need 2 - 4 cups of vegetables per day, and 1.5 to 2.5 cups of fruits per day, depending upon your calorie needs. Check out www.choosemyplate.gov to find your personal requirements.

Most of us do not get enough fruits and vegetables, and that would be a good place to start. We also need to be eating more grains, but you should try to have mostly whole grains such as whole wheat bread and brown rice. If  you want more information on this topic, check out www.myplate.gov.

As you continue your weight training you are increasing your muscle mass. Muscle mass weighs more that fat and increases your metabolic rate. An increased metabolic rate means you will burn more calories just to maintain your body weight. Thus, you will want to eat more.

The trick is to consistently eat a well balanced diet containing adequate carbs, protein, and fat. The carbs provide energy to your muscles, the protein will contribute to building the muscle mass, and the fat will contribute to energy for weight maintenance and essential fatty acids. Water is also important.

After a workout your glucose stores are low and you feel hungry. You should eat carbs to replace used glycogen along with some protein to repair muscle. Eating a peanut butter sandwich or a bowl of cereal with milk shortly after exercise would be all you would need to accomplish this. You could be overeating in response to your hunger or waiting too long after exercise. Try to have this small snack shortly after your exercise, and then eat again in two hours.

For most healthy adults, moderate amounts of caffeine — 200 to 300 milligrams a day, or about two to three cups of coffee — pose no physical problems.

In order to cut back on caffeine/coffee consumption there are many ways.  I will cover caffeine in general instead of strictly coffee.

• Mix half regular with half decaffeinated coffee or tea.
• Drink decaffeinated coffee or tea.
• Steep tea for a shorter time. A one-minute steep can contain just half the caffeine of a three-minute brew.
• Keep a cup of water alongside your caffeinated beverage and alternate sips to prevent mindless caffeine drinking.
• Check the label of your favorite soft drink to see if it includes caffeine and, if so, opt for a caffeine-free option.
• Also check the label of your over-the-counter medication, as some contain as much caffeine as one or two cups of coffee in just one dose.

Taken from eatright.org

I can meet with clients at anytime throughout the day monday-friday.  It can be from early morning to early evening.  Preferably nothing after 8pm.

Also available on the weekends if necessary.  The best way to schedule an appt with me is by using my nutritionnow email.

The address is nutritionnow@wku.edu

The most thoroughly tested and most recommended sugar substitute is aspartame. This sweetener is not stable at high temperatures however, so does not do well in baking. Also, because it is made from two amino acids, one being phenylalanine, persons with the genetic disorder phenylketonuria, should not use this product.

There are a variety of other sweeteners that are equally fine that are stable at high temperature. These include saccharin (Sweet'N Low), Acesulfame-K (sunette), Sucralose (Splenda), Rebaudioside A (Tryvuam OyreVua, Sun Crystals), and Neotame (also made from the same two amino acids as Aspartame, but is safe for those with shenylketonuria as the body cannot break them apart and is totally excreted.

Keep in mind that all sugar substitutes must be approved by the FDA and deemed safe for consumption before they are allowed in food products sold in the U.S. Personally, I like Splenda. Mainly because it is manufactured so that it measures just like sugar. I can use it in all foods, and can use it in baking.

The bottom line: use what you like best. Everyone has their own preferences.

There are no foods that you can eat that will increase your metabolism. It is true that protein takes more energy to digest than fats and carbs, but the effect on your metabolism is insignificant. The way to increase your metabolism is by increasing your lean body mass (muscle, bones). Exercise is the key. Malnutrition will decrease your metabolism, so be sure you are eating a healthy diet, high in fruits and veggies and low in fat. If you would like to discuss your diet, email nutritionnow@WKU.edu to make an appointment.

As far as healthy foods to eat on campus, here are some pointers: -Choose grilled meat over fried meat in places like Chick-fil-A (Chargrilled Chicken Sandwich available upon request) -Fill up on fruits and vegetables- these will give you more fiber, making you feel fuller without excessive calories -Choose whole grain breads, pastas, cereals, etc. when possible -If you're eating in Fresh Food Company, load up on veggies at the salad bar and go easy on creamy dressings, cheese, bacon, and croutons -Eat breakfast! Breakfast helps kickstart your metabolism for the day and keeps you from overeating later when you are starving -Don't go more than 3-4 hours without eating a healthy snack; again, this keeps you from overeating when you finally eat something after being hungry for a while -Limit your intake of high calorie, high fat foods like pizza, french fries, desserts, etc. -Watch your beverage choices---calories can add up fast if you're drinking sodas or other sugary drinks These are some general pointers. If you are interested in a more detailed meal plan, please contact us at nutritionnow@wku.edu to set up an individual appointment with a registered dietitian.