Q&A Added Sugars, Salt Cravings, RDNs and More

We love getting questions from our listeners and bringing you Q&A episodes. Here are four Q's we answered on episode 53.

Q: What are added sugars?

A: Sugars that are not naturally in a food. For example, an apple has no added sugar but applesauce could have added sugar in the form of high fructose corn syrup or cane sugar. The new food labels show “added sugar” listed under total sugar so you can see how much was added to a serving of that food.

Example of the new nutrition facts label showing "added sugars"

Q: I’m battling salt cravings. What are some healthy options to help me calm my salt cravings?

A: Here are a few ideas:

  • A few pickle slices

  • Pita chips (homemade or packaged)

  • One serving corn tortilla chips with 100-calorie Wholly Guacamole

  • Pork rinds for those on a ketogenic diet. We like Epic brand

  • Lightly salted popcorn (look for ones with 140 mg sodium or less per serving)

Q: What is the difference between a dietitian and a nutritionist?

A: A dietitian is someone who has a degree in nutrition or dietetics, goes on to complete a credentialed internship (clinical experience) and then passes a board exam to get credentialed as a registered dietitian. Dietitians work in a number of settings like hospitals, physician offices, correctional facilities, private practice, skilled nursing facilities and with sports teams.

A nutritionist is not specific and could include many backgrounds and shorter lengths of study. This could include health coaches or holistic training. There are many useful nutritionist trainings through programs like NASM.

If you are concerned about your nutrition or your doctor refers you for nutrition services, your insurance would most likely cover you to see a registered dietitian, but likely not a nutritionist.

Q: What do I do when I want to eat healthier, but I don’t want to track food?

A: Here are some tips:

  • Eat enough protein sources throughout the day. Sources include eggs, protein powder, meat and poultry, fish, Greek yogurt

  • Fill up on veggies! They can help you feel full, provide fiber and micronutrients. For salad dressing, try lemon juice, salt and pepper or flavored vinegars to keep calories in check.

  • Include small portions of healthy fats like avocado, nuts, olive oil or coconut oil. Be cautious because fats add up fast! One tablespoon of oil is 120 calories and one fourth cup of nuts is around 170 calories.

  • Make changes that you can actually live with. A two-hour workout daily is not realistic for most of us, so set aside a realistic and effective amount of time for exercise, meal prep or whatever you need to implement.

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