Dietician FAQs

Are there certain foods I can eat to decrease inflammation?

Yes, your food routine can have a significant positive impact on inflammation that can trigger symptoms such as joint aches and pains and fatigue. In addition to what you eat, when you eat can be just as important.

Tips to decreasing inflammation

The following tips can be incorporated into your food plan to help reduce inflammation.

Eat often during the day, ideally every 2-4 hours

Long gaps between eating occasions result in blood sugar and energy crashes that make you feel sluggish and more likely to crave less nutritious food options.

Is soy safe to eat?

Yes.

There’s a lot of information and misinformation about soy. Eating too much of any one food is not great for you as it can displace other nutrient dense options. In general, you should aim for variety and moderation with all foods to get the nutrients you need. When it comes to soy, research suggests that eating up to three servings of soy per day is safe, and quite healthy for both males and females.

Will eating carbs make me gain weight?

It’s a common misconception that carbs are the enemy and that they promote weight gain. It’s true that some people eat too many carbohydrates – for example a giant plate of pasta and nothing else does not make for a balanced dinner. Cutting carbohydrates out, however, is not healthy either and can have many side effects.

Should I be taking a supplement?

Most people can get adequate amounts of the nutrients they need by consuming a variety of nutrient-dense foods every day. Our bodies tend to absorb nutrients from food better than from supplements. Many supplements can be quite expensive to include. There are a few exceptions to this rule – you will need a vitamin D supplement in the winter, or if you’ve had a blood test showing that your levels of iron or B12 are low, and omega 3 supplements may have some benefits if you don’t like eating fish.

Does drinking milk increase my risk of kidney stones?

No. Since the most common type of kidney stone is calcium oxalate, it is a common misconception that a high intake of calcium can increase one’s risk of developing kidney stones. In fact, including foods rich in dietary calcium, such as milk, yogurt, cheese, fortified milk alternatives, white beans, tahini, almonds and chia seeds, will actually decrease your risk of developing kidney stones. Dietary calcium binds to oxalate before it gets to the kidneys helping to prevent stones. It is unclear whether taking calcium in the form of a supplement will have the same beneficial effect.

I’ve heard you shouldn’t eat after 7pm, is that true?

This is a common myth, but it is indeed a myth. Setting a specific time to stop eating by really doesn’t make sense, as we all have different schedules.

Our bodies do best if we eat often during the day (ideally every 2-4 hours). This applies to evening time too – if you eat dinner at 5 or 6pm and stay awake until 11pm, that’s a long time to go without food. Our body processes food the same regardless of the time of day and while we are obviously less active when we sleep, we still need fuel for our brains and organs to function.

Should I eat before my morning workout?

Will I burn more fat if I don't eat beforehand?

Yes and no.

I’ve started going to the gym more often. Do I need to change my food routine?

That really depends on what your food routine looks like at the moment and also on your level of activity. Most of us can benefit from some fine tuning, but if you’re already in a good routine, starting a fitness routine doesn’t mean that your food routine needs an overhaul. It’s important to know that protein powders can be convenient, but powders and supplements certainly aren’t necessary to make progress at the gym.