Ask the Dietitian

With so much (mis)information out there, it’s hard to know what’s right when it comes to weight loss, proper nutrition, and finding a healthy balance!

Submit your diet, nutrition, or wellness question below, and a member of our team of Registered Dietitian Nutritionists will be happy to respond as soon as possible.

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”Working towards a health goal can be daunting, and sorting through all the nutrition and “diet” information out there is definitely a challenge. My goal as an RDN is to support and empower you in developing healthy eating habits that fit your lifestyle and are sustainable long term.” Alissa Palladino, MS, RDN, LD, ACSM-CPT

Weight Loss Support

What are some snack ideas for weight loss?

No matter your health goal, snacks can be an important part of your healthy diet, especially if you plan them wisely. A great snack combines fiber-rich carbs for sustained energy plus protein to keep you satisfied. Including a balanced, portioned-controlled snack in between meals helps stabilize blood sugar, preventing that ‘hangry’ feeling that can lead to overeating or poor food choices.

Looking for some specific ideas? I always recommend these easy combinations below – plus, tune into our blog, because we’re always updating it with our favorite new recipes. Happy snacking!

– Alissa Palladino, MS, RDN, LD, ACSM-CPT

  • Banana + Peanut Butter
  • Apple + Almond Butter
  • Berries + Greek Yogurt
  • Pineapple or Cantaloupe + Cottage Cheese
  • Baby Carrots + Hummus
  • Whole Wheat Pita + Turkey Slices
  • Whole Wheat Crackers + String Cheese
  • Edamame
  • A handful of almonds, cashews, or your favorite nut
  • Raw veggies + Greek yogurt based Ranch dip
  • Grapes + Greek yogurt based honey lime dip
  • Bars (look for bars with whole foods ingredients!)

Fueling Your Fitness

What should I eat before I work out?

Carbs are your body’s preferred fuel for exercise. If it’s been more than a few hours since your last meal, a carb-rich, pre-workout snack is key! When you’re short on time, stick to quick-digesting carbs; limit fiber, fat and protein to avoid GI distress. A banana, grain-based granola bar, or dried fruit like raisins will provide the energy you need to power through your workout, and prevent your body from breaking down muscle. Can’t stomach solid food right before a workout, try a small glass of 100% juice or a sports drink.

– Alissa Palladino, MS, RDN, LD, ACSM-CPT

Should I eat after I work out?

Whether you’re doing cardio or lifting weights, the nutrition you provide your body after exercise is key for the recovery process, and can help curb hunger later on. The ideal post-workout snack provides both protein – the building blocks for muscle growth and repair – and carbs to replenish energy stores. Refuel with one of the carb-protein combos below within an hour of exercise for optimal recovery.

- Alissa Palladino, MS, RDN, LD, ACSM-CPT

  • Greek yogurt + berries
  • Cottage cheese + pineapple
  • Apple + string cheese
  • Whole grain crackers + turkey slices
  • Whole wheat pita + tuna
  • Fruit & yogurt smoothie

What is the best supplement?

If you’re short on time, a high-quality whey, soy or plant-based protein powder or shake will do the trick. Since the supplement industry is not regulated, choose a brand that is third-party tested. How do you know? Look for products labeled as ‘USP-verified’ or ‘NSF-certified.’

- Alissa Palladino, MS, RDN, LD, ACSM-CPT

Hot Topics in Nutrition

Is it OK to eat Splenda?

Whether to use artificial sweeteners such as Splenda, Sweet n Low, Equal etc. is really up to you and how they fit into your nutrition and health goals.

These products contain zero sugar. They will not impact blood glucose or contribute any calories to your diet.

If you’re looking to manage blood sugar/diabetes and/or limit empty calories to work towards a weight loss goal, artificial sweeteners can help support that IF you substitute them for actual sugar.

Research has shown them to be completely safe when used in moderation. In fact, the safe “upper limits” for daily consumption are far above what anybody would reasonably consume.

That said, using small amounts of regular sugar (or honey, maple syrup, agave etc.) is also fine for most people, again in moderation.

So ultimately, it’s up to you how you prefer to sweeten your foods and beverages.

– Alissa Palladino, MS, RDN, LD, ACSM-CPT

Questions about Good Measure Meals

Are there lower sodium meal options available?

All our meal plans are actually designed to be low to moderate in sodium, in accordance with American Heart Association guidelines for preventing and/or managing of high blood pressure and heart disease.

We set strict upper limits for the sodium levels in our meal plans to fit these guidelines.

The 400 calorie meals contain on average less than 550 mg of sodium. The 600 calorie meals contain on average less than 750 mg of sodium.

Note that any given meal may be higher or lower because the sodium targets are averaged over 3 meals/day. If you need to keep your sodium intake below a certain level, you can customize your meal plan accordingly by viewing the nutrition info for each meal and potentially swapping for a lower sodium alternative. The Customer Service team can help walk you through the process if you have any issues doing this.

If your physician has prescribed a 1500 mg daily sodium target, the 400 calorie meals will be a better fit. If you’re aiming for less than 2300 mg sodium per day (which is the most common recommendation) either calorie level on any of our meal plans will work for you.

– Alissa Palladino, MS, RDN, LD, ACSM-CPT

Can Good Measure Meals help me manage my cholesterol levels and help promote weight loss?

The answer is YES.

All menu lines (Healthy Selection, which features traditional animal-based protein sources, Vegetarian, Diabetic and FUEL) are designed to promote cardiovascular health in accordance with American Heart Association guidelines:

  • They are low in saturated fat (<7% of calories) and high in fiber, which are both key to lowering LDL (bad) cholesterol
  • They contain “heart healthy” fats from plant sources such as nuts, seeds, olive oil, and seafood depending on the menu chosen
  • They always feature lean animal proteins such as skinless chicken breasts, egg whites and low-fat dairy
  • They are also low in dietary cholesterol (<100 mg/meal) and sodium (<542 mg or <767 mg per meal depending on calorie level)

Weight loss can be achieved on any of our meal plans as long as you select the appropriate calorie level for your needs and goals. Calorie needs depend on age, gender, height, weight and activity level, and can be estimated using the calorie calculator tool on our website.

For more support with your health goals, you can learn more about nutrition services available on our website.

– Alissa Palladino, MS, RDN, LD, ACSM-CPT

Submit your diet, nutrition, or wellness question, and a member of our RDN team will be happy to respond as soon as possible.

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