- 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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Dec. 21, 2010
Weight control: What the research says
By Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
Anyone who has begun or is on a weight loss journey knows that weight control — losing weight and keeping it off — can be a daily challenge. Weight control is a complex. It's about living a healthy lifestyle and making smart choices, despite the many hurdles life throws at you, whether they're physical, emotional or social.
It's easy to feel overwhelmed when you're looking for advice on weight control. Every week a new diet appears on bookshelves, magazine racks or online. Even when you go to the scientific and medical journals, there's debate about which diet is best for weight control. Teasing out all the variables can frustrate even the most dedicated researcher. So I thought I'd cut to the chase and offer some practical advice on weight control.
The bottom line really is that you must control calories through portion control, appropriate food choices and physical activity. However, there are few weight control tricks that can be culled from the diet research:
- Eat some protein. Protein is cited as the most satiating nutrient. No need to overdo it, but include 1 to 3 ounces (28 to 85 grams) of a protein-rich food at meals. Protein, beyond its basic function of building and repair, moderates the rise of blood glucose. This steadies your hunger and energy levels.
- Go low on the glycemic index. Foods with a low glycemic index — most fruits, veggies and whole grains — are part of any healthy diet. They contain fiber and water that give them bulk without the calories, making them filling foods. These properties also play a positive role in your body's metabolism and insulin response.
- Choose the right carbs. Carbs are packed with nutrients that are essential to feeling good each day, and they likely play a strong role in disease prevention. Most of your choices here should be whole foods or as close to it as possible.
- Be selective about fats. Fat plays a key role in our health. Fat also aids hunger control because it is slowly digested. Moderating the amount you eat will reduce your calories. Choosing healthier fats — nuts, oils and avocado, for instance — instead of saturated fats can improve your heart health and may have a role preserving good mental and physical health.
If you've had success with weight control, share what's worked for you. What are your food and motivational tips?
To your health,
Kate
18 comments posted
- Larson TM, et al. Diets with high or low protein content and glycemic index for weight-loss maintenance. New England Journal of Medicine. 2010; 363:2159.
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