FAQ’s – Dietitian

By Jigna Mehta

1)    Why am I not able to lose weight even though I only eat 2 meals a day?

Skipping meals do not help with weight lose plan. When you skip a meal, you’re more likely to get hungry and overeat at your next meal. It’s better to eat small meals but more frequently. It will also help to boost your metabolism.

2)    How many calories are in 1 teaspoon of sugar?

One teaspoon of sugar has about 4 grams of sugar which gives about 16 calories.

(1 gm of sugar = 4 Kcal’s)

3)    How many calories are in 1 teaspoon of fat?

One teaspoon of fat has about 6 grams of fat which gives about 54 calories.

(1 gm of fat = 9 Kcal’s)

4)    What are healthy fats?

The healthy fats include extra-virgin olive oil, flax seed oil, canola oil and fats from plant sources such as nut, nut butters, seeds, and avocados..

5)    How much sodium should I be consuming in a day?

The 2010 dietary Guidelines for Americans recommends to Reduce daily sodium intake to less than 2,300 milligrams (mg) and further reduce intake to 1,500 mg among persons who are 51 and older.

6)    Do nuts have cholesterol?

Cholesterol comes only from animal sources some of the cholesterol rich foods are butter and whole milk and milk products. Nuts come from plants which by nature does not have any cholesterol. They do have higher calories.

Recommended portions size: 1 Oz or 1/3 rd cup of nuts

7)    What is fiber? What foods contain fiber?

Fiber is found in cell walls of plants. They are only found in plant foods. It keeps you full longer.

Major food source of fiber are whole fruits, vegetables, whole grain breads and cereals, nuts, and dried beans. It also includes hemp and chia seeds.

8)    How much fiber do I need in a day?

An average recommended amount of fiber is 25 g for adult women and 38 g for adult men.

 9)     Am I getting enough protein from vegetarian diet?

There are good plant based protein sources such as lentils, beans, dairy products, nut and nut butters, tofu, soy products, whole grains such as bulger and quinoa.

10) How much water do I need in a day?

Follow the rule of “8 by 8”:  Drink at least eight 8-ounce glasses of fluid a day.

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