H-E-B Wellness Panel Q&A
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Can't get my cholesterol levels down with the meds doctor prescribes but as soon I go back to the garlic pills otc it works what do you recommend as simple meals for a person that's always on the go no time to cooking? In order to lower cholesterol with diet, follow these simple rules:
This means eating lots of fruits and vegetables, choosing whole grain baked products and avoiding saturated fat. In practical terms, if you choose fresh and unprocessed foods that include fruits, vegetables and lean meats, you will be on the right track. —Stacy Bates, MS, RDN, CDE, H-E-B Wellness Program Coordinator |
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What fruits are good for diabetics? Hi Shelia, that’s a great question! As a Certified Diabetes Educator and Registered Dietitian, that is one of the most common questions I get from customers and patients with diabetes. It is a myth that a person with diabetes must avoid certain types of fruit. People with diabetes can enjoy all kinds of fruits, even watermelon, grapes and bananas. Fruits provide us with vitamins, minerals, fiber and fluid and they also aid in staying hydrated during hot Texas summers. All forms of fruit can be part of a healthy eating plan; fresh, frozen, canned and dried. Fruit counts as carbohydrate, which can affect your glucose levels, so continue to watch your portions and read your food labels for total carbohydrate. Most women can consume about 30-45 grams of carbohydrate per meal, but speak with your dietitian or health care provider for the amount best for you. If you are carbohydrate counting, each of the following count as 15 grams of carbohydrate:
Don’t forget to make half of your plate and grocery cart fruits and vegetables. — Stacy Bates, MS, RDN, CDE, H-E-B Wellness Program Coordinator
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Hi, I would like to loose some weight, but I need some encourage to do this, we'll my husband wants to do it too. But on him is hardest due to his job. What can we do? If you’re wanting to lose weight and you’re trying to find the motivation to do so, think about your “why”. What I mean by that is think about the reasons why you want to be the best version of you. Maybe it’s family, maybe it’s so you can have a better quality of life. Take a moment to connect to what is important for you.
— Andie Gonzalez, MPH, RDN, LD, H-E-B Border
Seek out a Registered Dietitian to provide an individualized plan for you and your husband. Heb.com/nutrition may be a great start to see if one of our dietitians is near you. |
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My husband needs a low sodium & low saturated fats. Can you give me any suggestions what to get for him for meals & snacks? The daily sodium recommendations are to keep your total daily intake of sodium under 2300mg of sodium per day. If you are trying to follow a low sodium diet, the total daily consumption of sodium should be under 1500mg per day. When purchasing food items look for labels that emphasize low sodium foods or sodium free foods or no salt added items. Low sodium foods contain less than 140mg of sodium per serving, look for our low sodium nutrition tag. When you are looking for snacks you could always go with a fresh fruit or vegetable. Don’t forget to protein pair! Meaning, you bring an apple as a snack and also some peanut butter or a low fat cheese stick. PB2 is a great lower fat option found in Drug or Healthy Living. The biggest tip we could give you is label read, that way you can pick the foods you love and decide whether or not it fits into your eating pattern or find a similar product with better nutritionals for you. — Mikala Guillaume, RD, LD, H-E-B New Braunfels |
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How do you feel about the health benefits of intermittent fasting? Thank you. The verdict for intermittent fasting is that there still needs to be more research to support the effectiveness of that eating pattern. In short term studies it supports weight loss, the current understanding with restrictive eating like low-fat or low-carb is that it can help someone lose weight, but both eating patterns show a short-term compliance from 6 months to 2 years. Nutrition is truly individualized as are goals. The parameters of a long-term, successful diet will vary by person. —Stacy Bates, MS, RDN, CDE, H-E-B Wellness Program Coordinator |
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Need help with reactive hypoglycemia and very limited to carbs(15) per meal. What is a good choice for breakfast besides oatmeal ? And bedtime snack? Nothing seems to work for on the go but peanut butter and pear or crackers. Any suggestions ? Reactive hypoglycemia can occur when blood glucose levels fall below normal, usually within 4 hours after eating. The goal is to eat 5-6 smalls meals or snacks spread evenly throughout the day to help maintain steady glucose levels. Usually, these meals are composed of 15-30 grams of carbohydrate, but the amount can vary depending upon an individual’s needs. For meal and snack ideas, pair lower-glycemic carbohydrates with protein and fat. Some examples would be:
When shopping at H-E-B, look for our “Carb Aware”, “Fiber Source”, and “Whole Grain” nutritional shelf tags to help guide you as you shop. Continue to read your food labels, count your carbohydrates, be consistent with meals and snacks, and keep a food diary with notes on any symptoms you are experiencing.
— Elizabeth Rios, MS, RD, LD H-E-B Corpus Christi
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I am looking for a healthy snack that is not a fruit or vegetable, that is quick, low salt and low sugar. No to little carbs. My husband has high blood pressure and diabetes. The food choices are slim for someone that does not eat vegetables or fruit.
"Fortunately, there are a variety of healthy snack options beyond fruits and vegetables. A handful of nuts (almonds or unsalted peanuts) makes an excellent snack. Nuts provide a source of healthy fat, which may help with curbing hunger. High fiber offerings like oatmeal (which can be flavored) and whole grain muffins also satisfy. If you like dairy offerings, low fat yogurt and light string cheese can hold you until the next meal. Check the nutrition panel for information about salt, sugar and carbohydrates. A food is considered low in sodium if it contains 140mg or less." — Andie Gonzalez, MPH, RDN, LD, H-E-B Border
For more information about healthy snacking, watch our video.
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I have liver disease and I'm a diabetic I need to cut out salt in my diet. What are some good things to do to cut salt out. Are there any recipes that you could send to me? "Nearly all Americans eat too much salt. Most people should aim for 2,300 mg of salt per day; however, the daily target is 1,500 mg for those who are middle-aged or older or African-American and for those with high blood pressure. Here are a few tips to cut down on salt:
Read more information about diabetes care. |
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Foods to eat or not eat if your Uric Acid levels are elevated? "High blood levels of uric acid are associated with attacks of gout and the development of kidney stones. Uric acid in the blood arises primarily from your body’s breakdown of purine, a chemical that is contained in certain foods. Specific dietary steps can therefore help you to lower your uric acid levels.
Foods to include in your diet:
Foods to limit:
Foods to avoid:
See more health & wellness recipes |
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I am 33 and have noticed that every time I get my blood pressure checked it is very high. What can I do about my diet that could help lower my numbers? I don't have a lot of salt in my diet but I do have a lot of sugar unfortunately. "The first thing to do is to confirm that you actually do have high blood pressure (hypertension). Many people have what we call 'white coat hypertension.' People with white coat hypertension have a spike in blood pressure at the doctor’s office but have normal blood pressure the rest of the time. If you purchase a blood pressure cuff for home measurement (they are inexpensive) and check your blood pressure yourself, you can determine your true blood pressure. Check your blood pressure each evening for a week when you are relaxed and in a quiet room. Record the readings. Your target is a pressure of 120/80 or less. If it turns out that your blood pressure is high, we have good news. With diet and exercise, you can generally lower your blood pressure. The best diet to lower blood pressure is called the “DASH” diet. DASH stands for Dietary Approaches to Stop Hypertension. The principles of the DASH diet include:
If you combine the DASH diet with daily exercise of 30 minutes, you should see a drop in your blood pressure. If you do not, it’s a good idea to consult your physician." —Stacy Bates, MS, RDN, CDE, H-E-B Wellness Program Coordinator Learn more about managing high blood pressure. |
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What are some of the best ways to add healthy foods into your daily diet?
“Although it may seem simple, eat your fruits and vegetables! Start out small by adding sliced bananas or strawberries to your morning bowl of cereal. Encourage your kids to get their fix by sneaking veggies like broccoli or cauliflower into your family’s favorite casseroles or mac n’ cheese." — Andie Gonzalez, MPH, RDN, LD, H-E-B Border |
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What tips would you give someone who wants to start changing his or her eating habits?
“If you are just starting out, try to take a step back and start with balancing your protein and carbohydrate intake. Protein on protein pairing means every time you eat a carb make sure there is protein with it. If you have a carb, make sure you have peanut butter or a cheese stick with it so it slows down that sugar release.” — Mikala Guillaume, RD, LD, H-E-B New Braunfels
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What should customers be on the lookout for when shopping?
“One of the things that is really important is the food label. Start getting in the habit of identifying ingredients like higher sodium, and try to switch to a lower sodium options. Also, check for added ingredients, like added sugars or natural versus unnatural. The grocery store tours with a Dietitian is a great way to be able to identify that.” — Andie Gonzalez, MPH, RDN, LD, H-E-B Border
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Does portion control matter when eating fruits and vegetables?
“The amount of calories and the number of servings a person needs each day of fruits and vegetables will differ, depending on their age, gender, and even their physical activity level. Adult men and women are encouraged to aim for five to nine servings of fruits and vegetables each day. With each serving being about one cup of raw vegetables or half a cup of cooked vegetables or vegetable juice. Children are encouraged to eat between two to five serving of veggies and fruits each day. For most Texans, we are not getting nearly enough fruits and vegetables at meals or snacks. Aim to get more nutrition from your calories by making at least half your plate vegetables at meals and incorporating fruits throughout the day at snacks. In the end, it’s really about staying within your recommended calorie goals while getting the most nutrition for your calories as possible. Fruits and vegetables are a great way to reach that goal. So, aim to choose a rainbow of colorful fruits and vegetables each day that you can enjoy as part of your healthy lifestyle.” — Stacy Bates, MS, RDN, CDE, H-E-B Wellness Program Coordinator |
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Are foods labeled as "organic" healthier than non-organic foods? Is it really worth the price difference you pay?
“There is much controversy around this food centered debate. Nutritionally speaking organic foods may have little added benefit to offer. When it comes down to organic foods it really is about personal choice. Based on your family’s needs and wants and your budget. Organic foods remain a growing trend and option available to shoppers because of demand and because nutrition is such a new science we are continuing to learn more each day about the foods we grow and consume. If you’re buying organic solely for improved nutrition, there is really not strong evidence that you’re gaining any real advantages.” — Rita Zapien, MS, RD, LD, CDE, H-E-B Houston |
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What is a good meal replacement protein powder/ shake?
“Ideally a meal replacement should provide you with all of the items you are looking for nutritionally from a regular meal. Beyond aiming for the adequate amount of calories (surprisingly, calories counts in shakes can add up quickly- depending on the ingredients you choose) also aim to get the right amounts of carbohydrates, proteins and fat for the calories you are getting in return. And those ratios really depend on what it is you are looking to accomplish. For instance, if you are looking for weight loss or management, your calorie needs might be around 40% carb, 30% fat and 30% protein. While maybe someone else who is very active and participating in multiple endurance activities might have ratios closer to 60% carb, 20% protein and 20% fat. What you are aiming to achieve in body composition and outcomes will dictate those ratios of each of the macronutrients you are consuming. Next, you are looking for a meal replacement that is controlled in sodium (<140mg per serving), with limited added sugars and additionally serving as a good source of fiber (with at least 3/g serving). But don’t forget about the micronutrients in what you are eating either. Which means the things like vitamins, minerals, antioxidants and more. The more whole, natural foods you can include in your replacement shake the better.” — Elizabeth Rios, MS, RD, LD H-E-B Corpus Christi |
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I’ve heard a lot about the extra hormones having negative effects on the body and, therefore soy should be cut out. Should I cut soy out of my diet?
“There is a lot of misinformation about the effects of soyfoods, much of which stems from confusion over the function of soy isoflavones. Soy does not contain the hormone estrogen, nor does it affect hormone levels in the body. Soy does contain isoflavones, also known as phytoestrogens or 'plant estrogens.' While the chemical structure of isoflavones is similar to estrogen, the two function very differently in the body. Isoflavones have been studied extensively for a number of beneficial effects, including a potential role in supporting heart health. For additional information about specific medical concerns, we recommend you working closely with your health care provider.” — Dr. Marc Gillinov, MD |