Knowing Nutrition

Posts tagged nutritionist

15 notes

Anonymous asked: Hi Tracey, I was wondering if you could help me.I was underweight for a while and lost my period, but now I'm back to a healthy weight and still don't have it.I'm 16, 5'1, and 108lbs. I'm also orthostatic, have a low protein count, and a low white blood cell count. To gain weight I had to eat 1800-2100 calories a day, and broken down i got 120-150g protein, 150-220carbs, and 45-60g fat. I was wondering if there is anything I can add to my diet to fix this without having to gain even more weight.

Hiya! :)

So I have done a bit of research on these topics, and I would stick with the above ratios of protein, carbs and fats, however it is the types of protein, carbs and fats that you choose that can have the greatest impact.

For protein choose fish (salmon and tuna are great), seafood and legumes; for carbs choose your wholegrains, a couple of pieces of fruit, and loads of veges; and for fat choose your omega-3s as much as possible (so fish oil, and oily fish like salmon).

It has been suggested that zinc can increase your white blood cell count so eating foods that are high in zinc, such as oysters, pumpkin and shitake mushrooms may help. I would also suggest taking a multivitamin specifically for female teenagers or women, just to be sure you are receiving adequate amounts of different vitamins and minerals.
The main aim should be to to get as many different nutrients in as possible in order to build your immune system back up.

For the orthostatic intolerance I found that drinking plenty of fluids and increasing your salt intake are ways of managing the symptoms.

For amenorrhea (loss of period) make sure you eat the amount of fat that is set out above, this will help to stimulate your estrogen production and eventually your period should come back. Also make sure you are getting enough calcium - the recommended dietary intake is 1,300mg per day - and get out in the sun for 15min a day to get your vitamin D. This is just to make sure your bones stay healthy and strong as amenorrhea can affect bone density.

It will take time for your body to recover, be persistant with your healthy eating habits, however if you are still concerned about these issues then definitely go and see you doctor :)

References:
WBC Livestrong
WBC2
Increase Protein
Orthostatic Intolerance
Amenorrhea

Filed under Nutrition nutritionist answer ask question diet food underweight amenorrhea health healthy living healthy eating healthy

14 notes

Currently in the process of re-evaluating my diet…

Diet in the sense of my day to day eating habits, rather than “being on a diet”. Since my accident 3 weeks ago, I have not been able to get in the same amount of exercise or do as much activity as I previously did. Admittedly, I have gained a couple of kilos, which is because I haven’t made enough changes to my eating habits to fit in with my lower kj/cal output.

So right now I am creating a meal plan for myself, and will slowly start getting back into exercise - I don’t want to push it too much. Some exercise is good for concussion recovery, but too much can be detrimental.

Filed under Nutrition meal plan nutritionist recovery weight gain weight loss diet

7 notes

What my fridge will look like when my boyfriend and I finally find our own place. We are living with my parents at the moment, so the fridge doesn’t quite resemble this, but I’m trying to make an impact on their choices. The best way, I find, to change their views on healthy living (and especially vegetarian food) is to offer to cook main meals once or twice a week.

What my fridge will look like when my boyfriend and I finally find our own place. We are living with my parents at the moment, so the fridge doesn’t quite resemble this, but I’m trying to make an impact on their choices. The best way, I find, to change their views on healthy living (and especially vegetarian food) is to offer to cook main meals once or twice a week.

Filed under fridge health Nutrition nutritionist

6 notes

no-more-dreaming asked: Hi, I was wondering if you'd be able to help me with how many calories I should be eating each day, because I've seen heaps of conflicting info about whether you should eat back the calories you used through exercise or not. I'm female, 5'9 and 63kgs, trying to get to 59kgs. I'm pretty sedentary during the day because i have a desk job, but go to the gym 4 or 5 times a week for at least 40 minutes, where I think i burn around 300-400cals (according to the equipment). I know that you shouldn't go below 1200cals, but is this net or gross? And is this too much of a deficit for me? Sorry about so many questions haha. Thanks :)

Alright, so I calculated that your BMR would be about 1500kcal per day (BMR is the energy required to sustain metabolism) which is based on weight, height and age (I used 18 as a guideline) and multiplied it by the activity factor of 1.6 (light to moderate activity) to bring you to an approx total of 2,400kcal that you will expend each day.

In order for you to lose one pound of body weight per week (or approx 0.5kg) you need to create a defecit of 3,500kcal per week therefore, a 500kcal defecit per day. So by eating 1,900kcal per day, you should lose 1 pound or half a kg per week. In order to lose 1kg per week you could cut back to 1,400kcal per day, however I wouldn’t cut back any more than this as the defecit will be too much for your body to sustain. Aim to lose the weight over about 8 to 10 weeks :)

Filed under Nutrition nutritionist diet energy bmr

4 notes

Lunch Idea!
I absolutely LOVE pumpkin! So I made it into a yummy salad… Loads of lettuce, carrots, cucumber, 20g of low fat feta cheese and 50g of baked pumpkin. I also added 1tb of balsamic vinaigrette, was chatting to my sister when I was making it though and completely forgot two other salad favourites that go so well with pumpkin: red onion and mung bean sprouts, oh well - still delish!
 

Lunch Idea!

I absolutely LOVE pumpkin! So I made it into a yummy salad… Loads of lettuce, carrots, cucumber, 20g of low fat feta cheese and 50g of baked pumpkin. I also added 1tb of balsamic vinaigrette, was chatting to my sister when I was making it though and completely forgot two other salad favourites that go so well with pumpkin: red onion and mung bean sprouts, oh well - still delish!


 

Filed under lunch Nutrition food nutritionist yummy salad