Health Coach Q & A
Are we going to receive a handout once the webinar is done?
You can always come to the Lark webinar hub and see recent webinar recordings, summaries, and question and answer sessions.
Is the sample size for the studies on average an even representation of men and women?
I believe this question is referring to studies on which the AMDR (acceptable macronutrient distribution range) for fat is based. The AMDR for fat is defined as daily fat consumption, as a percent of total calories or energy, that’s linked to lower risk for cardiovascular disease while providing a nutritionally adequate diet.
The AMDR is 20-35% of total calories. That number is derived from a mixture of epidemiological (observational) studies and clinical (experimental) trials. While the numbers of males and females are not exactly even, there are representatives of both genders. For example, two major epidemiological studies are the Health Professionals Follow-up Study (HPFS) and the Nurses’ Health Study (NHS), both run by Harvard. More than 50,000 men enrolled in the HPFS, and over 100,000 women are enrolled in each of three phases of the NHS. These are just two of many studies upon which the AMDR is based.
It’s important to keep in mind that the AMDR is a fairly wide range. THere isn’t currently evidence to support a particular specific value for percent of total energy (calories) or total grams of fat per day for optimal health or weight. As an individual, you can find the value that seems to work for you in terms of weight management, health, and diet palatability.
When you take vitamins, like Omega 3, do these counts towards the daily recommend amount/s?
These do count towards recommended amounts, as they have calories and they contribute the specific fatty acids that they say they do (assuming they’re a high-quality supplement). They can meet your biological needs.
However, it’s important to remember that supplements are different from whole foods. In the case of omega-3 fatty acids, for example, talking specifically about long-chain omega-3s (EPA and DHA), some research suggests that they may raise cholesterol levels without having the same benefits for heart disease and other conditions as eating fish with omega-3s.
Also, what about the oils that we cook with count towards this?
Yes, cooking oils definitely count as dietary fats! They contribute about 120 calories per tablespoon and they have fatty acids. That’s why it’s important to:
- Know how much you’re using. Sometimes “a little” is more than we think!
- Cook with healthier oils, like olive, canola, or safflower, rather than butter
- Consider lower-fat cooking methods if you’re having other high-fat foods at the meal
Does Lark offer meal plans to help take the confusion out of what to it?
Great question! Lark has several meal plans that you can access anytime. This, this, and this are a few examples.
You can always search our blog for meal plans, too!
Ask your healthcare provider to make sure they’re appropriate for you, and you can tweak them to meet your needs.
If you need more personalized help, you can always email coaching@lark.com to connect with a live coach.
If you are trying to lose weight, should you still be aiming for this 2000 diet and keep the same number grams fat? What are the numbers for weight loss?
Great question!
Daily calorie goals for weight loss can vary depending on several factors.
- Age: older adults have lower calorie needs
- Gender: females have lower calorie needs
- Weight: lighter bodies have lower calorie needs
- Activity level: less active people have lower calorie needs
- Desired rate of weight loss: a faster rate of weight loss reduces calorie needs
For someone like a middle-aged or older woman with regular walks most days, a daily calorie goal for weight loss could be around 1,600 (each person should confirm their needs with their doctors!). A range of 20-35% of calories from fat would be a range of grams per day.
The meal plan shown in the webinar and in the recording shows an example 1,600 calories with 33% of calories from fat.
I see nuts and seeds on both sides. Can you talk a little about that?
Great question! As mentioned in the presentation, foods have a mixture of fatty acid types. Nuts and seeds were presented as an example of a food with monounsaturated fatty acids (MUFA) as well as omega-6 polyunsaturated fatty acids (PUFA). Walnuts even have omega-3 PUFA, too! So, like all foods with fats, nuts and seeds have a mixture of types of fatty acid types.
So, the 44-78g of fat. Can you tell us again if that is per meal or per day? I read it but cannot recall what it said. Thank you.
That’s per day!
is there a limit on how many egg yolks?
Egg yolks are high in dietary cholesterol. Dietary cholesterol is not an essential nutrient, and it can drive up blood cholesterol levels in some people. Eggs also have saturated fat. However, they have protein and nearly every essential vitamin and mineral (except vitamin C).
Most people can safely eat an egg yolk each day. If you want a bigger serving, try adding egg whites or cholesterol-free egg product. Higher-risk individuals, such as people with heart disease risk factors, high cholesterol, or diabetes, should limit egg consumption to four per week or as their healthcare providers recommend.
The effects of dietary cholesterol are less if you follow a diet low in saturated fat.
Thoughts on veggie chips? You see these in the grocery - are they really better than regular chips?
That is a great question. Some brands of veggie chips are nothing more than colored potato starch with oil, salt, and a tiny bit of vegetable powder. Potato chips may be healthier since they have actual potatoes, and not just the starch.
Some brands of veggie chips are actually made with vegetables like sweet potatoes and beets. They may be better choices than potato chips. It may be best to make your own kale, radish, jicama, carrot, sweet potato, or other vegetable chips by baking thin slices with olive oil and salt. Or, just dip raw vegetables!
Give the scoop on ground turkey. I heard it was not healthy.
Ground turkey can be a better choice than ground beef, since red meat is high in saturated fat and it has compounds that can raise risk for heart disease. However, ground turkey can be high in fat; 85% lean ground turkey has 15 grams of fat per serving, compared to a similar amount (17 grams) in 85% lean ground beef.
Instead, try an option of ground turkey that’s 93% lean or leaner. Soy protein is another alternative; it’s cholesterol-free compared to 90 mg cholesterol (30% DV) in ground turkey.
As with any food, it’s healthier if you consume it with other healthy foods. So, a turkey burger patty on a whole-grain bun with a side of roasted broccoli, for example, may be a healthier choice than a turkey burger patty on a white bun with mayo and a side of fries.
What about oatmeal for breakfast?
Oatmeal can be a good breakfast choice. It’s a whole grain with fiber. A half-cup of dry quick or rolled oats makes 1 cup of oatmeal and has 150 calories. Consider making your oatmeal with a source of protein like milk or yogurt, or serving it with nuts, an egg, or peanut butter for protein. You can add some fruit for extra fiber and nutrients.
Here are several ideas for oatmeal.
How do we feel about Dave's bread?
There are many varieties of Dave’s Killer Bread. They are all made with organic ingredients. Organic products like Dave’s Killer Bread are free from a list of synthetic chemicals like pesticides, herbicides, and fungicides. That probably can’t hurt!
Some varieties of Dave’s Organic Bread are made with whole grains. Others are made with refined grains. If you’re looking for whole grains, it’s a good idea to check the package to make sure it says “100% whole-grain,” or at least “made with whole grains,” or to check the list of ingredients and make sure that the first ingredient is a whole grain, and not a refined grain like “wheat flour.”
It’s also good to check serving sizes, calories, and sugars. Some varieties of Dave’s Killer Bread have 4-9 grams of added sugar per serving. 1-2 slices of thinly sliced bread can be a good goal.
What diet plan is more healthy to assist with weight loss?
It can be tough to choose and stick to a plan for weight loss, but the good news is that there are ton of possibilities, and you get to choose the one that works for you! The best diet plan for weight loss is one that you can consistently follow, provides all essential nutrients, and promotes overall health. Consulting with a healthcare professional or a registered dietitian can help tailor a plan to your specific needs and preferences.
Here are some evidence-based diet plans that some people follow to support health and weight loss.
- Mediterranean Diet
- DASH Diet (Dietary Approaches to Stop Hypertension)
- Low-Carbohydrate Diets (like Atkins and keto) - talk to your doctor first!
- Plant-based diets
- Intermittent Fasting
- Balanced Low-Calorie Diet
You don’t have to follow a formal diet with an official name. You can create your own meal plan with foods you enjoy and that are easy for you to continue eating.
Here are some principles for a healthy diet for weight loss.
- Calorie deficit: calorie intake is lower than calorie output (expenditure)
- Nutrient-dense: foods are nutritious and not usually high in sugars, refined starches, or excess fats
- Variety: multiple foods in a variety of food groups help meet nutrient needs
In general, a healthy diet for weight loss can include plenty of vegetables and lean protein. Regularly include fruit,whole grains, and healthy fats, and limit fried foods, sweets, and large amounts of refined starches.
Also be sure to hydrate and be physically active according to your abilities.
Is air frying better than deep frying?
Air frying can be a delicious way to get crispy foods without so much fat and so many calories. It can also be easier than deep frying, and safer.
