- With Mayo Clinic nutritionists
Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
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Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
Katherine Zeratsky and Jennifer Nelson
Jennifer K. Nelson, M.S., R.D., L.D., C.N.S.D.
Jennifer Nelson is your link to a better diet. As specialty editor of the nutrition and healthy eating guide, she plays a vital role in bringing you healthy recipes and meal planning."Nutrition is one way people have direct control over the quality of their lives," she says. "I hope to translate the science of nutrition into ways that people can select and prepare great-tasting foods that help maintain health and treat disease."
A St. Paul, Minn., native, she has been with Mayo Clinic since 1978, and is director of clinical dietetics and an associate professor of nutrition at Mayo Clinic College of Medicine.
She leads clinical nutrition efforts for a staff of more than 60 clinical dietitians and nine dietetic technicians and oversees nutrition services, staffing, strategic and financial planning, and quality improvement. Nelson was co-editor of the "Mayo Clinic Diet" and the James Beard Foundation Award-winning "The New Mayo Clinic Cookbook." She has been a contributing author to and reviewer of many other Mayo Clinic books, including "Mayo Clinic Healthy Weight for EveryBody," "The Mayo Clinic Family Health Book" and "The Mayo Clinic/Williams Sonoma Cookbook." She contributes to the strategic direction of the Food & Nutrition Center, which includes creating recipes and menus, reviewing nutrition content of various articles, and providing expert answers to nutrition questions.
Katherine Zeratsky, R.D., L.D.
As a specialty editor of the nutrition and healthy eating guide, Katherine Zeratsky helps you sort through the facts and figures, the fads and the hype to learn more about nutrition and diet.A Marinette, Wis., native, she is certified in dietetics by the state of Minnesota and the American Dietetic Association. She has been with Mayo Clinic since 1999.
She's active in nutrition-related curriculum and course development in wellness nutrition at Mayo Clinic in Rochester, Minn., and nutrition related to weight management and practical applications of nutrition-related lifestyle changes.
Other areas of interest include food and nutrition for all life stages, active lifestyles and the culinary arts.
She graduated from the University of Wisconsin-Madison, served a dietetic internship at the University of Iowa Hospitals and Clinics, and worked as a registered dietitian and health risk counselor at ThedaCare of Appleton, Wis., before joining the Mayo Clinic staff.
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Nutrition-wise blog
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Jan. 25, 2012
Questions about nutrition — Top 5 FAQs
By Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
We thought we'd share five of the most frequently asked questions we get about nutrition and healthy eating. These represent what's hot on the topic of "you are what you eat."
What should I focus on to control my weight?
The war on obesity is all about reducing calories. We eat foods that are mixtures of the four calorie-yielding nutrients: carbohydrate, protein, fat and alcohol. Should you emphasize or eliminate one for weight control? That argument has been going on a long time and will likely continue as people search for the most effective weight-loss diet. In the meantime, if you want to control your weight, remember it's calories that count.
Are all carbs evil?
No. Carbs run the spectrum from simple sugars to complex indigestible fibers. The trouble comes from refined grains and simple sugars, which can play havoc with blood sugar and triglyceride levels, body weight, tooth health and inflammation. Humans seem to have an innate preference for sugar over other foods, and we scoop it up and guzzle it down.
Higher fiber carbs, on the other hand, offer some health benefits. They are slowly broken down in the gut. This slows absorption of sugar, which makes diabetes easier to manage. Fiber in the gut also links with cholesterol, which helps control cholesterol levels. Fiber provides fuel for intestinal bacteria, which may play a role in cancer protection and immune function. Not to mention that roughage improves regularity. Fiber fills you up, making dieting a bit easier. Bottom line: Switch to whole grains.
Is eating gluten-free risky?
At this time the only recognized reason to go gluten-free is if you have been diagnosed with celiac disease or dermatitis herpetiformis. There are some inherent risks in going gluten-free, so make sure your doctor agrees it's appropriate for you. Because a gluten-free diet excludes many grains it can be lower in fiber and higher in simpler carbohydrates, which can lead to any of the risks described above. Whenever you have a restricted diet, you need to stay in touch with your doctor. Another important point: Don't stop eating gluten before being tested for celiac disease — it makes the diagnosis more difficult.
What is the Modified Atkins Diet used for other than weight loss?
The focus of the Atkins Diet is on production of ketones and their role in control of weight and appetite. However for quite some time an extreme ketogenic version of the diet has been effective in certain types of epilepsy that is resistant to full control with medication. Think of the Modified Atkins Diet as the "lite" version of the traditional ketogenic diet (where all foods are weighed, and proteins and carbs are severely limited). More research is needed on effectiveness of the Modified Atkins Diet, but it may mean better quality of life for those with this type of epilepsy.
What should I eat for eye health?
Age-related macular degeneration is a major cause of blindness. There are hundreds of substances called carotenoids (which the body converts to vitamin A). However, focus is on lutein and zeatxanthin — found abundantly in the lens and macula of your eyes. Foods rich in these carotenoids, certain antioxidants and omega-3 fatty acids — but not supplements — have been shown to lower risk for cataracts and macular degeneration. Eat more green leafy veggies and more fatty fish.
- Jennifer
12 comments posted
April 8, 2013 3:46 p.m.
Hi Haley - Just to clarify; there are 4 nutrients that provide calories. They are protein, carbohydrate, fat and alcohol. You correctly point out that protein and carbohydrate each provide 4 calories/gram; fat provides 9 calories/gram; and alcohol provides 7 calories/gram. Foods and beverages are combinations of each of these calorie-providing nutrients. However, it's total calories from all foods that impact on weight. There are less nutritious foods that we should cut first: sugary and fatty snacks, sugary beverages and alcohol. Cutting portion sizes also cuts down on unwanted calories.
- - your blog host, Jennifer
April 5, 2013 8:29 a.m.
I'm a little concerned about the information in this post. Those 4 nutrients do NOT all contain 4 calories. Carbohydrates and proteins contain 4 calories per gram, but alcohol contains 7 calories per gram, and fat contains 9 calories per gram. As I'm sure this was simply a typo, I just wanted to clarify for the other readers.
- Haley
September 17, 2012 1:28 p.m.
I am considering the Mediterranean Diet. I am type 2 diabetic, have very high triglycerides, live a very stressful life style since I am a baby boomer and am caring for/living with an aging, unhealthy parent and still have 1 child at home... so rarely have time for anything more than sporadic exercise. The problem I have is that I am also allergic to shellfish AND any type of fish from saltwater. I can eat freshwater fish but those are not typically high in the Omega-3"s and other than catfish, can rarely be found in a restaurant or grocery. What can I do. I hear and read about Omega-3's so much it makes me want to cry knowing that I can't get them in their natural form except via Flax and linolic acid/oils. I can consume these without problem but what do I do to balance the intake of fish since the diet specifies the importance of eating fish 2-3 days per week. Believe me, if I could I would. PLEASE MAKE GOOD SUGGESTIONS!
- Rebecca
August 24, 2012 6:04 p.m.
, here's the go I have epilepsy and the meds I take block the sodium and calcium channels in aim of suppressing neuron excitability which inturn effects the way my muscles react and recover therefore I have to find otherways of helping my muscles any suggestions i do crossfit
- ray
August 17, 2012 2:51 p.m.
I have Autoimmune hepatitis. Being treated @ Mayo. Also have genetic high cholesterol, but I am allergic to statins. I exercise regularly, have lowered my weight, but would like to know if I may get specific diet to counter cholesterol? I try to eat very healthy foods and read your articles for advice, but it seems a bit overwhelming to follow all the different directions? Thank you:)
- Ed
May 17, 2012 10:42 p.m.
What about Liquid Nutrition replacement for those of us that would like to try that option for a full time balanced nutrition solution. Are there any products that are good enough to take on a full time basis?
- Wayne
May 8, 2012 6:08 a.m.
The daily diet should contain good amount of phytonutrients, because of their antioxidant properties that help the body fight of free radicals that buidl up to cause cellular degeneration. Aloe gel is a source of phytonutrients, vitamins and amino acids, and should be included in the deitary plan
- Navneet
May 2, 2012 8:56 a.m.
What do you think of the Paleo diet?
- Elfrieda
April 2, 2012 9:46 a.m.
I have what is typically referred to as "Dry Eyes" (which is not actually what is going on in your eyes) that causes runny eyes, sometimes itching and harder to see. My eye doc prescribed a highly filtered Omega-3g capsule (purifed and contrated omega-3 fish oil sold through PNN or "Physician Recommended Nutriceuticals") and take about 1300 mg per day. I order online and you get about 3 months supply for $125. Is this healthy, is there a cheaper brand that does not taste or smell fishy like this brand. It really helps and if I stop I notice a return to runny eyes within a day!
- Donal
February 1, 2012 9:33 p.m.
Have MD, am 75 and just diagnosed in last year. My opthom. has me takingI-Caps MV. Your article suggests multi vits are not as effective as actual food. The food can be a problem at times. I'm taking the multi-vit.
- joann
January 29, 2012 9:15 p.m.
Good evening, I was wondering if any of you have heard of or tried Zipfizz? It is an energy drink loaded with vitamins but I was just wondering if it is healthy or not and what are the possible side effects? Thanks for your help.
- Karen
January 26, 2012 5:29 a.m.
I never see advise for fighting pre- diabetic suffering from Gout. I eat almost no meat except for a finger of salmon now and then. Bake my own whole wheat bread and follow a low glycemic diet. Still gaining weight, low cholesterol, finally high normal glucose and horrible uric acid level. I am 77 years old.
- Albert
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12 comments posted