Nutrition Wise

By Karen Collins, MS, RD, CDN

Q: If I gain too much weight while pregnant, will I be overweight after my baby is born?

A: A healthy weight gain is crucial for a healthy baby because an underweight newborn is at increased risk of several health problems. But that doesn’t mean the more that is gained, the better. The current guidelines for weight gain in pregnancy, issued by the Institute of Medicine, are 28 to 40 pounds for women who are underweight when they become pregnant, 25 to 35 pounds for women of normal weight, 15 to 25 pounds for those who are overweight, and at least 6 pounds for women who are obese. Several studies show that women whose weight gain exceeds these guidelines tend to retain more weight after giving birth and weigh more one year later. If you do gain excess weight, breastfeeding may help take it off slowly and safely, along with balanced eating and regular exercise.

Q: Nutritionally speaking, are potatoes grouped with vegetables or with grains like pasta and rice?

A: Since they are good sources of vitamin C and potassium, potatoes are more like vegetables than grain products, which is why the US Department of Agriculture’s Food Guide Pyramid groups potatoes with vegetables. But the potato’s carbohydrate and calorie levels are much higher than those of most vegetables, which is why people who need to control blood sugar because of diabetes are taught to group potatoes with bread, pasta, and other high-carbohydrate foods. The American Institute for Cancer Research (AICR) Dietary Guidelines to Lower Cancer Risk recommends five or more servings of fruits and vegetables a day, but potatoes are not counted toward that total. For the best supply of nutrients and phytochemicals that promote good health, make sure your meals include a wide variety of fruits and vegetables, especially those that are dark green, deep orange, and red, like leafy greens, sweet potatoes, and berries. People trying to cut calories often find it helps if they avoid eating both potatoes and bread or rolls at a meal.

Q: I hear the government reviewed how well weight loss diets work. What was the conclusion?

A: The US Department of Agriculture recently reviewed studies on the effectiveness of some of the most popular diets. The conclusion was that weight loss does not depend on any particular balance of carbohydrate, protein, and fat – it’s reduced calorie intake that causes weight loss. The main problem seems to be that, regardless of the diet followed, people decrease calories or increase exercise for only short periods of time, and then go back to their original habits. The report concludes that long-term change seems to depend on psychological issues like frequency of dietary counseling, coping with emotional eating, social support, and conviction that a weight loss goal can be achieved. Physical activity was identified as a vital part of a weight loss plan, to minimize loss of muscle tissue. Since weight loss depends on calorie level, most health experts recommend that you choose a balance of foods that promote overall health and supply energy throughout the day.

Q: Can I lose weight and still satisfy my sweet tooth by eating only small pieces of candy throughout the day?

A: If you’ve been eating full-size candy bars and cookies several times a day, substituting a bite-size piece of candy for each of those occasions will cut calories and help you lose weight. But keep in mind that even small hard candy, mints, and chocolate kisses contain 10 to 25 calories each. If you are eating one an hour throughout much of a day, that could add up to 100 to 300 calories, which is the same as having one or two brownies. That obviously doesn’t help keep sugar consumption in moderation. If you have a sweet tooth, don’t try to cut yourself off completely. But don’t leave sweets sitting out, tempting you to grab them just because you see them. If you get an unexpected urge, try waiting a few minutes to see if it will pass. When you do have a sweet treat, make sure you stop and concentrate on really savoring it instead of just popping it in your mouth and turning your attention to other things.

Q: Will switching from regular to herbal tea before bedtime help me sleep better?

A: Caffeine can stay in the system five to seven hours, so people sensitive to caffeine’s stimulant power should avoid it after late afternoon to more easily get to sleep at night. Both green and black (“regular”) teas are available in decaffeinated versions. If you prefer herbal tea, don’t assume that all are caffeine-free. Check the list of ingredients: Some herbal teas, like guarana, mate, and ephedra (also called “ma huang”), are stimulants. Beverages labeled as “energy” and “dieter’s” teas are especially likely to contain stimulants, but check them all.

Q: Can losing excess weight help reduce blood pressure?

A: Most studies show that even if a person is quite a bit overweight, a loss of about 10 to 20 pounds is often enough to reduce blood pressure. But a new study in the Annals of Internal Medicine emphasizes the need to not only lose weight, but keep it off. In a three-year weight loss program that included diet, moderate exercise, and social support, only 13 percent of participants were able to lose weight and maintain that loss throughout the study period. When weight was regained, blood pressure rose again. To maintain weight loss, make modest but permanent changes in both eating habits and physical exercise.