Nutrition Frequently Asked Questions

Where can I get information on the level of calories, fat, protein, vitamins, and minerals in various foods?

You can use the What’s In the Foods You Eat Search Tool on the United States Department of Agriculture website.  You can also enter items in the USDA’s “MyPyramid Tracker” to assess your intake.

What is the difference between calories and kilocalories?

When food labels list “Calories,” they actually mean kilocalories. A kilocalorie is the amount of energy required to raise the temperature of 1 kilogram of water by 1 degree Celsius. The calories listed on the food label refer to the amount of energy the food provides. Energy is provided from carbohydrate (four calories /gram), fat (seven calories/gram), and protein (four calories/gram).

Where can I go for advice about my eating habits or weight loss?

For general tips on healthy eating and healthy lifestyles, you can visit the Unites States Department of Agriculture’s MyPyramid.gov or the American  Dietetic  Association.  You can also contact a registered dietitian for more information and an individual nutrition consultation.  To find a registered dietitian in your area, visit www.eatright.org.

How many servings of different types of foods do I need each day?

Nutrition requirements vary depending on a person’s age, gender, activity level as well as other individual factors. For a general guide of your daily needs go to MyPyramid.gov.

I’ve heard people should cut back on trans fats, but can you tell me about what trans fats are and what foods have them?

Trans fats are fats that are created by the hydrogenation process.  The hydrogenation process involves adding hydrogen molecules to an unsaturated fat, such as soybean oil.  Adding hydrogen makes the fat more saturated (with hydrogen) and, therefore it is more solid.  The hydrogenation process causes fats to become saturated in a form that has been shown to contribute to cardiovascular (heart and blood vessel) problems more than other types of fats.  The term “trans” refers to the type of chemical bond that makes the form of fat worse than other fats.  Check the ingredient lists on foods for terms like “hydrogenated” or “partially hydrogenated.”  These words mean there are some trans fats in the food, even if the label says “no trans fats.”  If the label contains the words “no trans fats,” it only means that there are no trans fats per serving.  If there is less than a half of a gram (0.5 gram) of trans fat in a serving of a food, it can be listed as 0 grams, and the product can claim to have no trans fats. 

Trans fats can be found in many cakes, cookies, crackers, icings, margarines, and microwave popcorns. Foods containing partially-hydrogenated vegetable oils usually contain trans fats. Saturated fats, trans fats, and cholesterol tend to raise “bad” (LDL) cholesterol levels in the blood, which can increase the risk for heart disease. To lower risk for heart disease, cut back on foods containing saturated fats, trans fats and cholesterol.

How are whole wheat products different than wheat products, and how do I tell them apart?

If a product is made with whole wheat, it is made with the entire wheat kernel, which includes the outer bran, inner germ, and endosperm.  Products made with refined wheat, often called wheat products, have had the outer bran and inner germ removed so that the product is softer and lasts longer. However, the refining process removes much of the fiber and vitamins. Enriching wheat adds many of the vitamins back into the product but not the fiber.  When looking for the presence of whole wheat (or other types of whole grain) within a product, make sure the package says “whole wheat” or “whole grain,” and not “multi-grain” or some other term.  Easy ways to incorporate whole grain foods into your diet can be found at MyPyramid.gov.

How much fiber do I need? What is the difference between soluble and insoluble fiber?

Adult men need 38 grams of fiber each day and adult women need 25 grams of fiber each day.  Fiber helps maintain digestive regularity and can reduce the risk of chronic diseases.  There are two types of fiber: soluble and insoluble.  Instead of being used for energy, fiber is excreted from the body.  Soluble fiber forms a gel when mixed with liquid, while insoluble fiber does not. Insoluble fiber passes through our intestines largely intact.  Soluble fiber can lower total cholesterol and LDL cholesterol (the bad cholesterol) and reduce the risk of heart disease.  Soluble fiber can also help regulate blood sugar for people with diabetes.  Insoluble fiber promotes regular bowel movements and helps prevents constipation. Soluble fiber is found in oats or oat bran, dried beans and peas (legumes), nuts, barley, flax seed, fruits such as oranges and apples, vegetables such as carrots, and psyllium husk.   Insoluble fiber is found in vegetables, fruit skins and root vegetable skins, whole-wheat products, corn bran, seeds, and nuts.

How many calories do I need to lose a pound of weight?

A pound of fat contains about 3500 calories.  If you break that up over seven days during the week, it amounts to 500 calories each day.  So, if you cut your current calorie intake by 500 calories each day, you can lose about a pound in a week, provided you are currently at a stable weight and are not eating so many calories that you are currently gaining weight.  If you are currently gaining weight, you should first estimate your calorie needs for weight maintenance, which you can do at MyPyramid.gov, then subtract the 500 calories.  To find out your current calorie intake, you can use a resource such as the MyPyramid Tracker, or you can look at food labels to figure out about how many calories you eat in a typical day.  Then, you need to keep track of your intake and make sure you eat less than usual.  For example, if you find out that you typically eat 2000 calories each day, cut back to 1500 calories each day in order to lose a pound a week.  If you cannot cut back that far at once, try cutting back only 250 calories each day, and you can lose a pound in two weeks.  You can also increase your level of exercise to lose weight.  If you work out so that you burn 500 calories more than you do in a typical day, you can lose a pound in one week.  If you work out so that you burn 250 calories more than you do in a typical day, you can lose a pound in two weeks.  If you combine diet and exercise, decreasing the amount of calories you eat each day by 250 calories and increasing the amount of calories you burn by 250 calories per day can lead to a one pound per week weight loss.

Where can I find information on dietary supplements (including herbal supplements)?

 The National Institutes of Health Office of Dietary Supplements is a good resource for reliable information on supplements.  You should always talk to your doctor or healthcare provider before taking any supplement.

Why should I check with my physician or healthcare provider before taking a dietary supplement?

It is always important to talk to you doctor before taking dietary supplements, particularly if you are on medications.  Some supplements (herbal, vitamin, and mineral) can interfere with medications and/or foods you are currently taking.  Some supplements may be harmful if you have certain medical conditions. Visit edis.ifas.ufl.edu/HE776 for more information on food and drug interactions.

Why is it important to get enough Vitamin B12 and why would you need to take a supplement to get this vitamin?

Vitamin B12 plays numerous roles in the body, such as making DNA and protecting nerves. A deficiency can cause severe nerve damage as well as anemia, a condition that causes fatigue and exhaustion due to a shortage of oxygen.  Vitamin B12 is found naturally in animal products and is added to fortified products such as flour and cereals. Older adults often cannot absorb the B12 from animal products, so this group may need to take a supplement if they do no eat enough fortified foods. Vegetarians also run the risk of a deficiency if their diet does not contain animal products.

What plant sources provide a significant amount of iron?

Even though our bodies cannot absorb iron from plant sources as effectively as from meat sources, adding a source of vitamin C to your meal can increase iron absorption from plant sources. Plant sources of iron can be found in fortified cereals, wheat germ, enriched rice and flour, and soybeans.