Health Coach Q & A
What links should I know about?
Lark is here to help!
Lark Customer Support!
https://support.lark.com/hc/en-us/requests/new
Facebook page for WMS
https://www.facebook.com/groups/larkwm
Lark blog
Lark recipes
https://www.lark.com/resource-type/recipe
Email a Lark coach
Myplate meal planner
How much protein do you need?
National guidelines say that generally healthy young adults should get 0.8 grams of protein per day per kilogram of body weight. For older adults, this can increase to 1-1.2 grams of protein per day per kilogram of body weight to help support the maintenance of muscle mass (along with strength/resistance training).
For a person who weighs 180 pounds, this is about 80-90 grams of protein per day. Most American adults get this much without trouble by including a serving of a good source of protein at most meals and snacks. Here’s a sample day with that amount of protein.
- Breakfast with puffed brown rice cereal, reduced-fat cottage cheese, seeds, and fruit
- Lunch with a black bean burger on a whole-grain bun, fruit, and baby carrots
- Snack with a string cheese stick and an apple
- Dinner with broccoli, fish tacos on whole-grain corn tortillas, and a side of beans
“Too much” protein depends on many factors, like your exact needs and the source. Your needs may be higher if you’re on certain medications or are particularly active. You’re more likely to get “too much” if you’re getting your protein from animal sources, especially red meat. There may be possible links to kidney and liver risks, as well as to risks for bone health. Red meat can be high in saturated fat, too.
It’s best to ask your healthcare provider how much is a good amount for you as an individual.
What is a good cereal choice? Most have lots of sugars.
Great question! You’re right, many cereals do have a lot of sugar. Overall, it’s best to choose whole-grain cereals that are unsweetened or low in sugar, high in fiber, and low in sodium.
- Whole-grain: check the front of the box to see if it says, “100% whole grain.” You can also check the list of ingredients and make sure the first ingredient starts with “whole-grain,” “whole-wheat,” or “brown rice.” Be aware that “multigrain” does not mean it’s a whole grain.
- Low in sugar: look for unsweetened cereals (0 grams of sugar) or cereals that have less than 5-6 grams of sugar per ounce serving. Check the nutrition facts panel to see how much sugar per serving.
- High in fiber: check for at least 3 grams of fiber per serving.
- Low in sodium: look for under 140 mg of sodium per serving.
Often, Oat O’s, unfrosted shredded wheat, puffed brown rice cereal, puffed amaranth, and unsweetened toasted brown rice squares are good choices. Bran flakes can be, too.
I heard oatmeal and cereal are not good breakfast options. Can you confirm or deny that social media guidance?
It depends on your specific diet plan and what your doctor says, but unsweetened oatmeal and whole-grain, low-sugar cereal can be great breakfast choices as long as portions are reasonable - ½-1 cup of oatmeal, or ½-1 cup of cereal.
If you’re on a very low-carb diet or have been told to avoid grains, you may need to avoid oatmeal and cereal, but be sure to work closely with your healthcare provider.
Here are some more tips for including oatmeal or cereal at breakfast.
- Choose regular instant oats, or rolled oats (quick-cooking or regular) or steel-cuts oats to avoid added sugars. Or, choose a “healthy” cereal - see the above question for guidelines on whole grains, sugar, fiber, and sodium in cereal.
- Since oatmeal and cereal are predominantly carbohydrates, add some protein to your breakfast. Low-fat cottage cheese or nonfat milk or yogurt, an egg or egg whites, ½-1 ounce of nuts or seeds, or 1-2 tablespoons of peanut butter have protein.
- Add ½-1 cup of fruit for antioxidants and fiber, and to keep you fuller for longer.
Here are some ideas for oatmeal with protein.
How could one incorporate more vegetables in the breakfast menu?. My husband is diabetic and was told all of his meals should have 50%vegetables, 25% protein and 25% (fruit, starches, grains).
It’s always good to add vegetables! It sounds like your husband is following a version of the Plate Method for balanced meals. Here are some ideas for breakfast with vegetables.
- Eggs with any vegetables, plus low-fat cheese if desired for protein and calcium. Try spinach, zucchini, tomatoes, onions, bell peppers, mushrooms, or any vegetable you like. Feta cheese, low-fat cheddar or swiss, and parmesan cheese can add flavor.
- A breakfast casserole with eggs or cottage cheese for protein, plus broccoli, green beans, or any other vegetables, and (optional) a cooked whole grain mixed in, like brown rice. Here’s a broccoli casserole to consider.
- Savory oatmeal with vegetables mixed in. You can make the oatmeal with a mixture of milk or yogurt and low-sodium broth, stir in the cooked vegetables or spinach leaves, and add cheese or nuts if desired.
- Breakfast bowls with beans, cooked or raw vegetables, a whole grain if desired, fruit if desired, and any extra protein like cooked egg or cooked lean ground turkey or meatless breakfast sausage.
- Avocado toast with a side salad.
Here are more breakfast recipes to consider.
Is it true you should take out all sugars and carbs out of your diet? Or can this do more harm than good? That you should allow yourself to some of these sugars and carbs
Good question! It’s important to distinguish between all sugars and carbs, and less healthy sugars and carbs.
It’s also important to remember that carbohydrates do play a role; they are the main source of energy (in the form of calories) for most people. If you do avoid carbohydrates, you’ll get those calories from somewhere else. If you get them from lower-nutrient foods that are high in saturated fats (such as red meat or butter), that’s probably less healthy than replacing them with calories from olive oil, salmon, nuts, or other sources with heart-healthy fats.
Our bodies can easily do without added sugars, like white sugar, brown sugar, honey, molasses, and sugars in sugar-sweetened foods and beverages. Additionally, it’s good for everyone to watch portion sizes of high-carb, starchy foods like bread, potatoes, pasta, and rice.
It’s not realistic to avoid all sugars, because many nutritious foods have natural sugars. Fruit, beans, vegetables, dairy products, and some other nutritious foods have natural sugars.
Some people do follow a very low-carb diet. If you want to, please work closely with your doctor!
Many high-carb foods are nutrient-dense and linked to health benefits. Fruits, whole grains, beans and lentils, and starchy vegetables like sweet potatoes are examples. It’s good to talk to your healthcare provider about how much to include in your daily routine.
In general, when you eat high-carb foods, consider:
- Portion sizes
- Which other high-carb foods you may be consuming at the same time (e.g., if you have a burrito with beans and rice, and fruit for dessert, you’re getting a lot of carbs even if they’re all nutritious ones)
- Which other foods you’re consuming, since it’s best to include some protein, fiber, and healthy fats as well.
Do avocados and tomatoes count as fruit?
Great question! Tomatoes are biologically fruit, but they count nutritionally as vegetables.
Avocados count as a vegetable according to Myplate.gov, but they’re a little different. They do have fiber, vitamin E, and vitamin C, but they’re also high in fat and calories. For weight control, it’s best to enjoy avocados in smaller portions (say, ½ of a small avocado at a time), and to count them towards your healthy fats.
Where will you post these slides and the recording of the webinar?
Lark’s past webinar recordings are here: https://www.lark.com/live-coaching-hub
