requently Asked Questions

Artificial sweeteners are synthetic sugar substitutes. They may be derived from naturally occurring substances, such as herbs or sugar itself. Artificial sweeteners are also known as intense sweeteners because they are many times sweeter than sugar.

Some artificial sweeteners have been approved by the Food and Drug Administration (FDA) to be generally safe, including:

• Aspartame (NutraSweet® and Equal®)
• Acesulfame-K (Sweet One®)
• Neotame
• Saccharin (Sweet'N Low®)
• Sucralose (Splenda®)
• Advantame

Artificial sweeteners have been scrutinized intensely for decades. Critics of artificial sweeteners say that they cause a variety of health problems, including cancer. That is largely because of studies dating to the 1970s that linked the artificial sweetener saccharin to bladder cancer in laboratory rats. Because of those studies, saccharin once carried a label warning that it may be hazardous to your health.

However, according to the National Cancer Institute and other health agencies, there is no sound scientific evidence that any of the artificial sweeteners approved for use in the United States cause cancer or other serious health problems. Numerous studies confirm that artificial sweeteners are generally safe in limited quantities, even for pregnant women.

As a result, the warning label for saccharin was dropped. Artificial sweeteners are regulated by the Food and Drug Administration (FDA) as food additives. They must be reviewed and approved by the FDA before being made available for sale.

Artificial sweeteners have little to no nutritional value. Therefore, you should treat them like regular sugar and use them sparingly. As long as you are making room for foods that nourish your body, artificial sweeteners can be part of a healthy eating pattern. They can also be helpful for people with diabetes who need to manage their blood sugar levels.

In addition, since they have virtually no calories, artificial sweeteners can help with weight management. However, they are not a magic bullet and should be used only in moderation.

When choosing sugar substitutes, it pays to be a savvy consumer. Food marketed as sugar-free is not calorie-free, so it can still cause weight gain. Keep in mind that processed foods, which often contain sugar substitutes, generally do not offer the same health benefits as whole foods, such as fruits and vegetables.

If you have never considered eating as "dirty" before, good for you! Clean eating has become a negative way to think about food and one's diet. While it began as a way to promote eating minimally processed or whole foods, it led to restricted eating in some people and spawned another new term: orthorexia or the unhealthy focus or obsession on a specific way of eating.

Clean eating has no scientific definition. In its simplest terms, it means eating food that is not processed or eating foods in their original state i.e. an apple instead of applesauce. It sounds simple enough but truly, it is a hard thing to do.

Do you like oatmeal? Even steel cut oats are processed and I doubt that you want to try oats right out of the field. That may be an extreme example but just about every food we eat is processed in some way. Clean eating has become a bit elitist too – not everyone has the means or knowledge to eat totally unprocessed foods.

So, how can you eat in a healthful manner and avoid obsessing about it?

1. Load up on fruits and vegetables. Whole foods such as fruits and vegetables are always healthful regardless if they are not labeled organic or non-GMO. Those terms are not an indicator of quality, vitamin or mineral content, just how they are grown. Frozen and canned fruits and vegetables without salt or added sugar are great choices too.
2. Limit added sugars and salt. If you are purchasing a premade item with a nutrition facts label on it, look for these two nutrients and their percent daily value (% DV). % DV is general nutrition advice to help you make better choices for your health. If the DV is 5% or less, it is low in those nutrients. If the DV is 20% or more, it is high in those nutrients. Sometimes the best we can do is somewhere in between.
3. Cook and eat at home. Eating fast food or even food at a sit-down restaurant will probably have more calories, fat, salt and added sugar in it than if you made the same meal at home. If you cannot cook, see if someone can teach you. If you choose to eat out, do so without guilt. You still have to eat!

Arthritis, a condition that causes joint pain, often affects people later in life. Obesity is a major risk factor for osteoarthritis (OA). Being overweight increases the strain on joints and excess fat can contribute to inflammation, which may intensify symptoms of arthritis.

If you are overweight, losing weight can help reduce pain and improve physical function and mobility. A healthy diet with plenty of vegetables and fruit can aid in weight loss, especially when combined with regular physical activity.

Omega-3 fatty acids, which have anti-inflammatory properties, may be of benefit in OA. Omega-3 fatty acids are found in oily fish such as salmon, tuna, mackerel and sardines. They are also found in walnuts, flaxseed, and chia seeds.

Antioxidants, such as vitamins A, C and E, protect the body from oxidative stress that may be involved in the development and progression of OA. A diet rich in vegetables, fruits, whole grains, and nuts and seeds is recommended. It is generally best to limit fatty, sugary, and more highly processed foods, which may contribute to inflammation and excessive calorie intake.

For most healthy adults, the 2020-2025 Dietary Guidelines for Americans, recommends no more than 400mg of caffeine per day – that is roughly 4 to 5 cups of coffee. A cup is 8 ounces, which is most likely less than the amount of regular coffee most people pour themselves.

Some people are more sensitive to caffeine than others, so they can only tolerate a limited amount. However, there are some people who metabolize and break down caffeine faster than others so they can tolerate more.

The FDA has not set a level for children, but the American Academy of Pediatrics discourages children and adolescents from drinking caffeine.

Fish are a great source of nutrients such as calcium, B12, vitamin D, iron, selenium, zinc and macronutrients like protein and fat. Fish with the most fat tend to have to most health benefits from the omega-3 fatty acids they can provide in the diet. Health benefits of omega-3s include prevention of heart disease and stroke.

Research shows that fish can help brain health and may be associated with a decreased risk of Alzheimer's disease. These include fish such as salmon, herring, mackerel, and albacore tuna. Other good choices include cod, sardines, shrimp, crawfish, crab, trout, and tilapia.

The American Heart Association recommends eating fish at least two times per week, with a serving being equal to 3.5 ounces cooked. The Dietary Guidelines for Americans recommends even more at 8 ounces per week.

Avoid eating excessive amounts of fish. Some fish contain too much mercury and other toxins. The Food and Drug Administration (FDA) instructs children and women that are pregnant or breastfeeding to avoid shark, swordfish, king mackerel or tilefish.

Some vegetarian sources of proteins include:

1. Nuts and seeds (1 ounce), such as peanuts, almonds, pistachios and sunflower seeds, unsalted.
2. Nut and seed butters (2 tablespoons), such as peanut butter, almond butter and sunflower seed butter, reduced sodium.
3. Soy foods (1/2 cup), such as tofu, tempeh or soynuts.
4. Meat alternatives (1/2 cup), such as veggie burgers and sausages based on plant protein (reduced-sodium varieties).
5. Legumes (1/2 cup cooked), such as dried beans, lentils or peas.
6. Some grains (such as quinoa and wild rice).
7. Egg (1), if included in your type of vegetarian diet.
8. Dairy and other dairy foods, such as Greek yogurt and cottage cheese, are rich sources of protein, if included in your type of vegetarian diet.

It can be challenging to get all the nutrients you need on a vegetarian eating pattern, but it is very possible to get adequate nutrition if planned carefully and thoughtfully.

Please talk to your registered dietitian about meeting your nutritional needs when you’re relying on vegetarian sources for protein in your diet.