Q&A With A Dietitian & Nutritionist

Hello Hungry Yinz! Remember when I opened up my IG Stories for questions for Therezia to answer? Well, her amazing and knowledgeable self answered your array of questions, from her thoughts on dairy to what she really thinks of the “fad diets” out there using science-based evidence a.k.a. the facts. 

Whether you asked a question or not, I hope these answers bring at least some clarity to you regarding daily eating, dieting, and how you feel when approaching your relationship with food. 

Is intermittent fasting bad for you? How do you properly do it? 

Research varies and has identified both pros and cons to intermittent fasting (IF). Essentially, it is another form of caloric restriction that some people find useful because it allows them to eat within a shorter window of time. 

What are the best ways to incorporate a low carb gluten free diet and still be healthy? 

Low carb and gluten free are different forms of diets, but often confused. Someone who wants to reduce carbs can limit intake of added sugars and refined grains, and continue to eat a variety of whole grains and fruits, for example. Someone who is gluten free needs to avoid anything with wheat, barley, or rye but can still enjoy other forms of carbs such rice, potato, or fruits. In both cases I would encourage diet variety and lean protein intake. 

Are there actually any health benefits to being vegetarian / vegan? 

Sure! Plant based proteins and fresh produce add a lot of fiber and vitamins/minerals to our diet, along with antioxidants. 

Is counting calories actually helpful? 

For some, it gives them accountability and helps them to understand portion sizes. For others, it may increase stress and risks for disordered eating patterns. That is why each person's diet is individualized and consulting with a Registered Dietitian can help. 

I eat well during the week but have 1 meal out on a weekend and gain like 5 pounds why?

Sometimes that can be from fluid! Most processed foods contain extra sodium that causes us to retain some water. 

Intermittent fasting -- effective for losing weight? 

Sometimes! Again, caloric restriction in any form could lead to weight loss. I like to work with my clients on an individualized plan that meets their lifestyle and goals.

How to lose weight in a healthy manner? 

The million dollar question! Everyone has an individualized diet based on the foods they like/tolerate, their lifestyle, stress, mood, medical history, etc. Feel free to contact me and we can set up a time to chat! 

Is it really calories in / calories out for weight loss? 

On a purely biological level, yes a caloric deficit should result in weight loss. But we both know there are other components such as metabolism, stress, mood, culture, and so much more that can impact the control we have over caloric intake and how much we burn. So it's not as simple most of the time.

Opinion on intermittent fasting? 

Personally, I don't encourage any restrictive diets. I prefer to teach my clients how to eat in a way that is realistic and sustainable (also, I love food 😉). But I do have some tips and tricks for anyone who does want to try intermittent fasting, so feel free to reach out! 

Opinion on dairy? Especially how it affects your skin (acne) + do humans actually need it? 

Pizza (aka cheese) is one of my faves, so I guess I love dairy 🙈 

Some studies suggest a link between dairy and skin issues like acne, but it's unclear where the connection comes from or if it's simply related to the overall Western diet. 

Any diet tips for seasonal allergy suffers? Have seen a lot of conflicting info!

Since each person has unique irritants, it's hard to say! Working with an allergist is key, and I can help by analyzing food-symptom logs and providing some nutrition counseling. 

How to transition back to regular eating after dieting for a few months (keto diet).

I know I keep repeating this, but diets are individualized. Keto is a difficult diet to maintain and transition out of, so nutrition counseling is very helpful in this case especially. 

Is a keto lifestyle healthy? What if it includes one day a week of eating carbs?

To be in ketosis, a person has to be very low carb consistently - no breaks. I think more research is needed to determine long term effects. 

What is a good meal to eat for breakfast? 

So many options! My favorites are overnight oats or avocado toast with an egg! 

How to stop ed behaviors in college?

College is a stressful time! Being open with your doctor or reaching out to a therapist or dietitian can be a good start. They would have the resources and expertise to guide you in the right direction. 

Is moderation the key or are there some things you should truly avoid? 

There are plenty of things that should be avoided in life, but very rarely does food make that list 😉 (unless you have a food allergy/intolerance, then yes please avoid it!) 

How do I figure out what diet is best for me? 

Let me re-introduce myself!

I work with patients/clients to meet this goal, literally, every single day. Feel free to reach out or meet with your dietitian to get a plan set. 

Huge junk food eater and major pasta enthusiast here, what should I absolutely steer clear of? 

Rather than focus on elimination, focus on the addition of lean proteins and high fiber foods if you tolerate them. That will help curb cravings and then you can focus on portion control! 

(Also, I support and second your enthusiasm for pasta. Yum!)

Healthiest restaurant options in PGH? 

My girl Jess is the pro at choosing restaurants, and I can find a "healthy" option at most. Follow our #DiningWithTheDietitian series to check it out! More to come 🤗

Best replacement / sub for pasta? Quinoa pasta? Bean pasta? 

I'm all for trying new things! Both have more protein than regular pasta. I also love to switch it up with some spaghetti squash or zoodles! 

For more information on nutrition and dieting, contact Therezia here (therezia@apmnutrition.com) to schedule a session and be sure to follow along with her amazing Instagram page.