Fortified Foods

Nutrition Lizard: What is a fortified food?

Fortified foods contain added vitamins and/or minerals that were not originally part of the food.  This is typically done in an effort to prevent common deficiencies and can be very beneficial!

For example, calcium is added to orange juice, vitamins A and D are added to milk, and iodine to salt.

Check out a previous post on enriched foods and how they are different than fortified foods.

How to Cut a Pineapple

Nutrition Lizard: What is an easy way to cut a pineapple? 

Spring is here and it's pineapple season! Many people pay a fortune for pre-cut pineapple but here is an easy way to cut a whole one yourself.

1. Remove top and bottom so pineapple can sit flat
2. Cut off outer layer all around the pineapple making sure to remove all of the brown spots, called "eyes"
3. Cut the pineapple in half, then in half again along the hard inner core
4. Stand the pineapple quarter on the edge and cut off the inner core
5. Chop and eat!

Step 1

Step 2

Step 3

Step 4

Step 5

Whole Wheat vs. Enriched Flour

Nutrition Lizard:  What type of bread is the healthiest? 


Whole wheat bread is more nutritious than white bread because it has more fiber, vitamins and minerals.   

Look at the first ingredient on the nutrition label;  You want whole wheat and not enriched flour.

Enriched flour is made when vitamins and/or minerals that were removed during food processing are later re-added to the flour.   This may be called "wheat" bread but it is not as nutritious as 100% whole wheat bread.

High-Fructose Corn Syrup

Nutrition Lizard:  Should I avoid High-Fructose Corn Syrup? 

Many people believe High-Fructose Corn Syrup (HFCS) plays a significant role in the obesity epidemic.  However, the majority of researchers believe HFCS is NOT solely to blame and it is thee increase in total calories and lack of physical activity that is causing obesity.

Lizard says: Limit consumption of all added sweeteners and don't worry about naturally occurring sugar in fruit, milk and plain yogurt.

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More information about High-Fructose Corn Syrup:

Background: HFCS is a liquid sweetener that has become a popular alternative to table sugar (sucrose) because it is cheaper, has a longer shelf life, and is easier to use. It can be found in cereals, cookies, beverages, ketchup, salad dressings, yogurts and breads.

Links to Obesity:  Obesity rates and HFCS use have increased together, causing many to believe they are related. HFCS has decreased the price of sweetened foods and consumption has increased.  Some studies have shown that HFCS causes more weight gain than table sugar, but more research is needed.

Similarities: Table sugar and HFCS are very similar. They contain the same ingredients (fructose and glucose) in approximately the same quantities. Many researchers believe that the body absorbs HFCS and other sugars identically, and that the real problem is overconsumption of foods in general.

Because of the bad press HFCS has received, the corn industry is now referring to HFCS as "corn sugar".

Bottom Line:  Try to choose a variety of fruits and vegetables, whole grains, leans meats and low fat dairy products instead of processed foods such as candy, cookies, high-sugar cereals and sweetened beverages.  You should try to limit all added sweeteners (including sugar, HFCS,  cane or beet sugar, evaporated cane juice, brown rice syrup, agave syrup, and honey) which add significant calories and may cause weight gain.

Dietitian vs. Nutritionist

Nutrition Lizard: What is the the difference between a registered dietitian and a nutritionist? 


Registered Dietitians (RD) are food and nutrition experts who have to meet specific academic and professional requirements governed by the American Dietetic Association including:

1. Minium of a bachelors degree in nutrition-related field taking courses such as microbiology, organic chemistry, anatomy and physiology, biochemistry and food science.  
2. Complete at least 450 hours of supervised practice in a variety of nutrition fields.   
3. Pass the Registered Dietitian exam.
4. Maintain credentials through continuing education.

Anyone can call themselves a nutritionist.  Some people have a degree in nutrition while others who are nutritionists are personal trainers, work in the health field or are self-taught.

Nutrition is a lot more complex than people may think, and it's important to find a professional who has put in the time and training to understand the science behind food and to obtain the proper credentials. Trust the experts and always choose the RD!

The American Dietetic Association allows you to search for an RD near you.

New Year's Eve At The Bar

Nutrition Lizard: I'm going out for New Year's Eve and will have access to an open bar.  What drinks should I choose? 

You may feel you want to "get your money's worth" since you probably paid a significant amount to attend.  

Beer (12 oz):  Light beers range 100 - 120 calories and most other beers range from 130 - 200 calories.

Wine (4 oz): A small glass is typically 80-100 calories.  

Mixed drinks:

• Most 1.5 oz shots are 100 calories
• Average mixed drinks range from 100-250 calories (or more!)
• Limit high calorie drinks (400-600+ calories) such as margaritas, daiquiris, pina coladas, mud slides and long island ice teas.  

Bottom Line

1. Choose light beers, wine or mixed drinks made with calorie-free mixers such as diet soda or diet tonic water.  
2. Limit shots.
3. Make sure to eat dinner beforehand.
4. Drink slowly and consume plenty of water between drinks.
5. Have fun!

Weight loss

Nutrition Lizard:  I would like to lose 25 lbs.  How long do you think it will take? 

We recommend only a 1-2 lb weight loss per week, so it could take up to about 6 months of hard work.  To lose weight, you have to burn more calories than you consume.  There are 3,500 calories in one pound which means a calorie deficit of 500 calories per day to lose 1 lb per week.  It's best to increase exercise and decrease caloric intake in order to burn 500 calories per day.  

The Biggest Loser makes losing weight look fairly easy.  Contestants regularly lose 5-10 lbs per week and are often upset if they only lose 4 lbs.  The show doesn't mention that the contestants are exercising for at least 8 hours a day and are on a very restricted calorie diet!  I do appreciate the fact that they discuss healthy eating and prove that with exercise and a healthy diet, it's possible to lose a significant amount of weight. However, the show creates unrealistic expectations about weight loss. 

More to come on tips for losing weight!  

Sugar-free foods

Nutrition Lizard, "Should I choose sugar-free foods?"

The answer depends on what type of sugar-free ingredients are used.  Companies replace sugar with either artificial sweeteners (such as Splenda and Equal) or sugar alcohols, also called polyols, such as sorbitol and mannitol.  

Artificial sweeteners have zero calories and switching from regular calorie soda and juice to diet versions may be helpful for people who are trying to reduce calories and lose weight.  It's important to keep in mind that some people may actually feel hungrier after consuming a diet drink on an empty stomach, so it is advised to only consume artificial sweeteners with a meal.

Sugar alcohols are commonly found in sugar-free candies, cookies, chewing gum, frozen desserts and jams.  Sugar alcohols are not completely absorbed by our bodies and can cause abdominal pain, gas, bloating and diarrhea.  Even a small amount can cause discomfort.  Therefore, try to limit consumption of sugar alcohols. 

Reading nutrition labels for sugar alcohols:  Look for "sugar alcohols" under the Total Carbohydrates category.  

Read the ingredient list for the common sugar alcohols, also known as polyols: sorbitol, mannitol, malitol, erythritol, hydrogenated starch hydrolysates, xylitol, isomalt and lactitol. 

Bottom line: Consume artificial sweeteners in moderation and try to avoid sugar alcohols!  

Butter vs. Margarine

"Nutrition Lizard, what's better butter or margarine?"  The big winner is TUB margarine, not hard (stick) margarine.

Butter is high in saturated fat, which has been shown to raise LDL (bad) cholesterol and clog arteries.

Margarine is high in trans fat (also called partially hydrogenated oil) which is produced by changing the chemical structure of vegetable oils.  It is more harmful than saturated fat because it raises LDL and lowers HDL (good) cholesterol.

Choose a tub margarine that is low in saturated and trans fats!  Good choices include Smart Balance Light, Country Crock Omega Plus Light, Olivio Light, Promise Light, etc.  For cooking, choose non-light versions of the tub margarines.

Ask the RD: Fiber

A reader emailed me this question:

"Nutrition Lizard, I know that I am supposed to eat fiber and everything seems to have fiber in it these days, even Splenda. How much fiber should I be eating and what are the best sources?"

Dietitians do encourage people to consume fiber for a few reasons:

1. Bowel regularity
2. Lowers cholesterol
3. Makes us feel full (satiety)
4. May help lower blood sugar

Men should be eating about 38 grams per day and women 25 grams per day.

Tips to increase fiber intake:

• Look for 100% whole-wheat breads, cereals and flour
• Keep fiber-rich skin on fruits and vegetables
• Eat beans which are naturally very high in fiber
• Choose brown/whole-wheat alternatives for rice, pasta, crackers and breads
• Start increasing your fiber slowly and drink plenty of water as your body needs more fluid with increased fiber

Food companies add fiber products such as "inulin" or "chicory root" to foods (ex. Splenda). Studies show these added fibers do not provide all the health benefits as eating the foods naturally high in fiber. Try to stick to whole-wheat products, fruits, vegetables, nuts and beans.

More to come on specific foods with fiber!