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3 questions
Q: Hello. I've been trying to lose weight to meet my goal healthy weight for about 4 months now. I've worked very hard to eat healthier, be more active and learn more about nutrition and the body. I love feeling healthy, but through all the months o hard work my weight has not decreased at all. I don't usually take supplements, but I was wondering if taking a natural supplement to help my weight loss is alright. Thanks for your help. - ronniey
A: It’s great that you’ve been committed to eating right and being more active. Because I don’t have any specific information on what you’ve been eating, it’s difficult to offer any concrete feedback.

I don’t recommend natural supplements for weight loss. Some supplements have health risks associated with them. Supplements that contain laxative or diuretic properties can lead to “lazy intestines” and lead to constipation (not something that you want), and can reduce how well nutrients are absorbed. More disturbing is that some deaths have been blamed on a “natural” product containing ephedrine.

If you’re working out and gaining muscle, you may not see your weight go down. That’s because muscle weighs more than body fat. But building muscle is the key to getting fit. So don’t worry about the number on the scale. Rather, focus on feeling good, eating right and being active. Check out the "My Healthy Weight Assessment" section on this website to see if you’re in the healthy weight range.

So what should you do? 1) Eat foods from all four food groups (www.myfoodguide.ca). 2) Watch your portions. 3) Eat every 3 to 4 hours apart to keep your energy levels up. 4) Eat foods with protein at each meal and snack to help curb your hunger and sustain you for longer (e.g. white or chocolate milk, yogurt, cheese, and yogurt drinks, tofu, hummus, peanut butter). 5) Find fun easy ways to be physically active each day, especially those activities that will strengthen your muscles.

- Zannat Reza, RD


Q: Good Morning, It is good to have this type of service on line. I am taking 1200 mg of Calcium plus 400 iu of Vitamin D and Minerals. I have found that I am a little constipated. Someone suggested taking ... Vitamin C. Will that help? And on the same topic I will be lucky enough to be going to the Caribbean so during that time should I NOT take the Vitamin D? Thank you - Barbara Strong
A: It’s good that you realize the importance of calcium. It plays a vital role in keeping our bones healthy. 1200 mg is the recommended dietary allowance of calcium for women over 50 years of age, so I’m assuming that this is your age category. Make it your goal to get as much of your calcium recommendation from food as possible. If you have three servings of milk products you will be consuming about 950 mg of calcium. Here’s how that adds up: 1 cup (250 ml) milk 350 mg + Plain yogurt 175 ml 300 mg + 45 g cheddar cheese 300 mg. To boost your intake to 1200 mg of calcium, choose a supplement that provides 300 mg of elemental calcium.


A good tip to help prevent constipation is to eat yogurt every day because the bacteria culture helps maintain a healthy digestive system. Also, increase your intake of fibre-rich foods such as legumes, multigrain breads and cereals, and be sure to increase your intake of fluids too.

You asked about taking vitamin D when you are on vacation in the Caribbean. Canada’s Food Guide recommends that women over the age of 50 take a daily vitamin D supplement of 10 micrograms (400 IU) in addition to following the food guide. The reason for this is that after the age of 50, people’s vitamin D needs are higher than can be obtained from food when following Canada’s Food Guide. So, if you are over the age of 50, it would be wise for you to continue with your vitamin D when you are in the Caribbean.

Lois Ferguson, RD


Q: I'm a little confused. I take a mulit vitamin, is that enough. How do you know if you are getting all the minerals and vitamin that you should be getting? - shopping
A: The good news is that all of the work has been done for you in the development of Canada’s Food Guide. It was created so that we don’t have to wonder if we’re getting all the vitamins and minerals we need. Click on www.healthcanada.gc.ca/foodguide and make a note of the number of servings in each of the four food groups that are recommended for your age and sex. If you eat the recommended number of servings every day, you’ll know that you will be getting the nutrients that you need to be healthy. Taking a multivitamin is also a good idea to insure you’re getting all the nourishment you need every single day. Also, if you or anyone you know is over 50 years of age, note that Canada’s Food Guide recommends taking a daily vitamin D supplement of 10 micrograms (400 IU).

Lois Ferguson, RD


 
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Experts who give you advice through www.yourhealthyweight.ca answer only questions relating to eating habits, physical activity and healthy weight management.
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