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Dietitian Dietitian

Exam: Dietitian Certification Exam

Exam Details:
- Number of Questions: The exact number of questions may vary, but the exam typically consists of multiple-choice questions and/or scenario-based questions.
- Time: Candidates are usually given a specific time duration to complete the exam.

Course Outline:
The Dietitian Certification course is designed to validate candidates' knowledge and skills in the field of nutrition and dietetics. The course outline includes the following topics:

1. Introduction to Nutrition and Dietetics
- Basic principles of nutrition
- Nutritional requirements for different age groups and populations
- Nutrition assessment methods

2. Macronutrients and Micronutrients
- Carbohydrates, proteins, and fats: functions, food sources, and recommendations
- Vitamins and minerals: roles, sources, and requirements
- Water and electrolytes: importance and balance

3. Nutrition and Health
- Relationship between nutrition and chronic diseases (e.g., obesity, diabetes, heart disease)
- Dietary guidelines and recommendations
- Nutritional support in medical conditions

4. Nutrition Counseling and Education
- Communication and counseling techniques
- Behavior change theories and strategies
- Designing personalized nutrition plans

5. Food Science and Food Service Management
- Food preparation and cooking methods
- Food safety and sanitation
- Menu planning and recipe modification

6. Clinical Nutrition and Medical Nutrition Therapy
- Nutrition assessment and intervention in clinical settings
- Nutritional support in critical care and chronic diseases
- Specialized diets (e.g., renal, diabetic, pediatric)

Exam Objectives:
The Dietitian Certification exam aims to assess candidates' comprehensive understanding of nutrition principles, their ability to apply nutritional knowledge in various settings, and their competence in providing dietary counseling and education. The exam objectives include:

1. Demonstrating knowledge of macronutrients, micronutrients, and their role in maintaining health and preventing diseases.
2. Applying nutrition assessment techniques to evaluate individuals' nutritional status and dietary needs.
3. Designing appropriate nutrition plans and interventions for individuals with specific health conditions or goals.
4. Practicing effective communication and counseling skills to support behavior change and promote healthy eating habits.
5. Applying food science principles to ensure safe and nutritious food preparation and service.
6. Understanding the role of nutrition in the prevention and management of chronic diseases.

Exam Syllabus:
The exam syllabus covers the following topics:

- Introduction to Nutrition and Dietetics
- Macronutrients and Micronutrients
- Nutrition and Health
- Nutrition Counseling and Education
- Food Science and Food Service Management
- Clinical Nutrition and Medical Nutrition Therapy

Candidates are expected to have a deep understanding of these courses and their application in real-world nutrition and dietetics practice. The exam assesses their knowledge, critical thinking skills, and ability to apply evidence-based nutrition principles in various scenarios.
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It is really encouraging to have accurate, updated and valid Dietitian braindumps that just need to memorize and take test and passing the exam with high scores. We made our dumps database carefully to incorporate all the necessary Q&A that are needed to pass the exam.
Question: 8
Fat in the intestine triggers the release of _____, which then signals the gallbladder to send bile.
A. Cholecystokin (CCK)
B. Citric acid
C. Glucose 6 phosphate
D. Glucagon
Answer: A
Question: 9
______ is when the kidneys produce too much hydrogen or retain to much hydrogen which
leads to an increase in carbonic acid production. Or the kidneys may excrete to much base.
A. Metabolic acidosis
B. Metabolic alkalosis
C. Respiratory alkalosis
D. Respiratory acidosis
Answer: A
Question: 10
Which of the following microorganisms is anaerobic, symptoms occur after 8-18 hours including
nausea, vomitting, abmonial pain and diarrhea? It is also called the cafeteria bug.
A. Clostridium botulinum
B. Bacillus cerus
C. Staphylococcus aureus
D. Clostridium perfringens
Answer: D
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Medical Dietitian learn - BingNews Search results Medical Dietitian learn - BingNews I’m A Nutrition Scientist—Here’s Why I Take A Multivitamin

While classic nutrient deficiency diseases like rickets and scurvy are now rare in the U.S., inadequate levels of certain micronutrients can still impair a wide range of biological functions.

For example, you’ve probably heard that inadequate intake of calcium and vitamin D over time can contribute to osteoporosis later in life, or that low folic acid intake among pregnant women increases the risk of neural tube defects in newborns.

What you may not have considered, though, is that micronutrient inadequacies can also increase susceptibility to illness and chronic diseases, such as cancer, heart disease, type 2 diabetes, age-related macular degeneration and cognitive dysfunction. Not getting enough of certain micronutrients can also lead to impaired immune function, making you increasingly susceptible to infection. I recently even argued that inadequate magnesium status may increase the risk of COVID-19 infection and severity, due to its various roles like activating vitamin D in the body.

To date, though, there’s only two large, long-term clinical trials of multivitamins. The Physicians Health Study II was the first to assess the long-term efficacy of multivitamins in preventing chronic disease. It tested four supplements (including a multivitamin) on the prevention of certain diseases among nearly 15,000 male physicians over the age of 50. Over an average of 11 years, the study found multivitamin use decreased risk of cancer by 8% and cataracts by 9%, with no effects on cardiovascular disease, cognitive decline or age-related macular degeneration. Not exactly a slam dunk, but remember this study didn’t find any noteworthy drawbacks to taking a multivitamin, either.  

The more recent  COSMOS randomized clinical trial in The American Journal of Clinical Nutrition assessed shorter-term efficacy of multivitamins on prevention of cancer and cardiovascular disease in over 21,000 participants.  Over an average of 3.6 years, the study failed to show effects of multivitamin use on total cancer or cardiovascular disease, although the relatively short duration of the study likely limits its ability to detect any small to moderate effects on cancer incidence. COSMOS did show a statistically significant reduction in lung cancer incidence.  

The study provides consistent evidence with the Physician’s Health II study that a daily multivitamin likely has little to no influence on development of cardiovascular disease, but also lacks any drawbacks to health (note that the multivitamin tested in both clinical trials was Centrum).

Although more research is needed, many researchers in the field (including myself) speculate that when micronutrient intakes are lower than recommended levels, immediate short-term requirements for micronutrients in metabolic reactions take precedence over long-term needs—which could lead to irreversible, long-term damage in exchange for keeping your short-term needs met. Think of it like only ever replying to the latest three emails in your inbox. For these reasons, taking a daily multivitamin makes practical sense to me.

Thu, 04 Jan 2024 18:02:00 -0600 en-US text/html
6 Lessons You Can Learn From Oprah’s Big Weight Loss Reveal No result found, try new keyword!Oprah says medication is just one reason for her recent weight loss. An obesity expert reviews Oprah’s overall weight loss strategy and shares takeaways. Mon, 18 Dec 2023 07:22:45 -0600 en-us text/html HUM Nutrition Review

I first discovered HUM Nutrition in 2018 after learning that certain digestive enzymes and specific strains of probiotics might help Excellerate my experience with chronic digestion issues. The brand’s clean ingredient lists and transparency about its product testing appealed to me enough to supply its supplements a try. Since HUM offered me 25% off my total order value and free shipping when I purchased at least three supplements, I decided to try Flatter Me (digestive enzymes), Gut Instinct (probiotics) and Base Control, one of HUM’s multivitamin products. The 25% savings reduced the price of the multivitamin to just a few dollars, so with the free shipping, I ended up spending less money on the three supplements together than I would have if I bought only the digestive enzymes and probiotics.

My box of supplements arrived within a week in whimsical, colorful packaging, including a sample-size envelope of another HUM product. After taking the supplements for 30 days as directed on the bottles, I noticed a significant reduction in my typical symptoms, including bloating and gastrointestinal discomfort.

Over four years later, I continue to take Flatter Me and Gut Instinct daily as elements of my overall wellness regimen. Due to HUM’s consistent buy-three-and-save promotion and demo envelopes that come with every purchase, I tried a number of their other products and supplements over the years, including:

  • OMG! Omega the Great (fish oil)
  • Killer Nails (biotin),
  • Beauty Zzzz (melatonin)
  • Glow Sweet Glow (skin health gummies)
  • Calm Sweet Calm (stress support gummies)
  • Collagen Pop (dissolvable collagen tablets)
  • Core Strength (protein powder)

I enjoyed trying each of these products, but I wouldn’t say I took them for long enough periods of time to notice a considerable difference in my overall well-being. Most of them weren’t addressing issues I was struggling with in a significant way, so I didn’t feel a need to add them to my monthly subscription. Even with generous discounts, the price of these supplements does add up quickly.

Vegan Formula Supporting Immunity, Skin & Lungs

Pure, potent & effective vegan formula containing esterified vitamin C to support both branches of the immune system & fight free radical damage.

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Advancing Medical Nutrition: Hologram Sciences Announces collaboration with Mayo Clinic to Develop Precision Nutrition Platform

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12 most nutritious fruits

Eating a range of healthful fruits provides the body with nutrients and antioxidants that can boost overall health. Good choices include oranges, blueberries, apples, avocados, and bananas, but there are many more to choose from.

Fruits are an excellent source of essential vitamins and minerals, and they are high in fiber. Fruits also provide a wide range of health-boosting antioxidants, including flavonoids.

Eating a diet high in fruits and vegetables can reduce a person’s risk of developing heart disease, cancer, inflammation, and diabetes. Citrus fruits and berries may be especially powerful for preventing disease.

This article looks at the nutrition and the many and varied health benefits of these and other fruits.

Lemons are a citrus fruit that people often use in traditional remedies because of their health benefits. Like other citrus fruits, they contain vitamin C and other antioxidants.

Antioxidants are essential for human health. These compounds mop up free radicals in the body that can damage the body’s cells and lead to diseases, such as cancers.

Researchers believe that the flavonoids in lemon and other citrus fruits have antibacterial, anticancer, and antidiabetic properties.

Citrus fruits, including lemons, contain active components called phytochemicals that benefit health. These include:

The juice from one 48 g lemon contains the following nutrients in grams (g) or milligrams (mg):

  • 10.6 calories
  • 3.31 g carbohydrate
  • 49.4 mg potassium
  • 18.6 mg vitamin C
  • 2.88 mg calcium
  • 0.1 g of fiber

Lemons also contain thiamin, riboflavin, niacin, vitamin B-6, folate, and vitamin A.

Read more about the health benefits of lemons and lemon water.

How to eat lemons

Use the juice of a lemon to flavor drinking water or squeeze over a salad or fish.

Try adding lemon juice to boiling water with a teaspoon of honey to help soothe a sore throat.

It is also possible to eat the rind of organic lemons. Some people use the rind in recipes.

Strawberries are a juicy red fruit with a high water content. The seeds provide plenty of dietary fiber per serving. Strawberries contain many healthful vitamins and minerals.

Of particular note, they contain anthocyanins, which are flavonoids that can help boost heart health. The fiber and potassium in strawberries can also support a healthy heart.

In one study, people assigned female at birth who ate 3 or more servings per week of strawberries and blueberries — which are both known for their high anthocyanin content — had a lower risk of having a heart attack than those with a lower intake.

Strawberries and other colorful berries also contain a flavonoid called quercetin. This is a natural anti-inflammatory compound.

One cup, or 150 g, of strawberries provides the following nutrients:

  • 48 calories
  • 11.5 g carbohydrate
  • 3 g of fiber
  • 24 mg of calcium
  • 19.5 mg of magnesium
  • 230 mg of potassium
  • 88.2 mg of vitamin C

Strawberries also contain thiamin, riboflavin, niacin, folate, and vitamins B-6, A and K.

Learn more about strawberries.

How to eat strawberries

Strawberries are a versatile fruit. People can eat them raw or add them to breakfast cereals or yogurt, blend them into a smoothie, or make them into jam.

Oranges are a sweet, round citrus fruit packed with vitamins and minerals.

Oranges are among the richest sources of vitamin C, with one medium fruit providing 78% of a person’s daily value of vitamin C.

A 140 g orange also contains the following nutrients:

  • around 65 calories
  • 16.5 g carbohydrate
  • 2.8 g of fiber
  • 60.2 mg of calcium
  • 15 mg of magnesium
  • 232 mg of potassium
  • 82.7 mg of vitamin C

Vitamin C acts as a powerful antioxidant in the body. This vitamin is also essential for immune system function. It boosts immune function by helping the body to absorb iron from plant-based foods.

The human body cannot make vitamin C itself, so people need to get this vitamin from their diet. Oranges also contain high levels of pectin, which is a fiber that can keep the colon healthy by binding to chemicals that can cause cancer and removing them from the colon.

Oranges also provide the following healthful vitamins:

  • vitamin A, a compound that is important for healthy skin and eyesight
  • B vitamins, including thiamin and folate, which help keep the nervous and reproductive systems healthy and help create red blood cells.

Learn more about the benefits of oranges.

How to eat oranges

People can eat oranges on their own as a refreshing snack or by drinking a glass of pure orange juice. Juice oranges at home or choose a brand of fresh juice whose label states it is not from concentrate.

People can also grate orange peel into a salad or yogurt, or as a cereal topping to add extra flavor.

Limes are a sour citrus fruit that provides a range of health benefits.

Like other citrus fruits, limes provide a healthful dose of vitamin C. They also have similar health benefits, including antibacterial and antioxidant properties.

The juice of one lime provides the following nutrients:

  • 11 calories
  • 3.7 g carbohydrate
  • 6.16 g calcium
  • 3.52 mg magnesium
  • 51.5 mg potassium
  • 13.2 mg vitamin C

Read more about the benefits of limes and lime water.

How to eat limes

Limes work well in savory foods. Try adding the juice or grated peel of a lime to flavor salad dressings or rice dishes. Otherwise, juice a lime and add to hot or cold water for a refreshing drink.

Grapefruits are sour fruits full of health-inducing vitamins and minerals. Grapefruits can be pink, red, or white.

Half a grapefruit (154 g) contains the following nutrients:

  • 64.7 calories
  • 164 g carbohydrate
  • 2.46 g fiber
  • 33.9 g calcium
  • 13.9 g magnesium
  • 208 g potassium
  • 48 g vitamin C

The flavonoids in grapefruits can help protect against some cancers, inflammation, and obesity.

A review study suggests the compounds called furanocoumarins found in grapefruits can help protect against oxidative stress and tumors, and they may support healthy bones.

Some research from this review suggests that grapefruit furanocoumarins may have anticancer properties, which may be especially effective against breast cancer, skin cancer, and leukemia. However, researchers still need to carry out more studies to confirm these properties.

People may wish to contact a doctor before adding grapefruit to their diet, as it can interact with certain medications.

Learn more about grapefruit benefits.

How to eat grapefruit

Try adding grapefruit slices to a fruit salad, or squeeze the juice into water to make a drink.

People can also buy pure grapefruit juice from the supermarket.

Like other berries, blackberries contain health-boosting anthocyanins.

Blackberries contain many seeds, so they have a high fiber content. This means they can help improve gut health and heart health.

Half a cup cup (75 g) of blackberries contains the following nutrients:

  • 32.2 calories
  • 7.21 g carbohydrate
  • 3.98 g fiber
  • 21.8 mg calcium
  • 15 mg magnesium
  • 122 mg potassium
  • 15.8 mg vitamin C

Learn more about blackberries.

How to eat blackberries

People can eat blackberries fresh, add them to yogurt for breakfast or dessert, or add frozen blackberries to smoothies.

Apples make a quick and easy addition to the diet. Eat them with the skin on for the greatest health benefits.

Apples are high fiber fruits, meaning that eating them could boost heart health and promote weight loss. The pectin in apples helps to maintain good gut health.

Research has shown that there is a link between eating apples regularly and a lower risk of cardiovascular disease, certain cancers, and diabetes.

Apples also have high levels of quercetin, a flavonoid that may have anti-cancer properties.

One study found that people who ate whole apples were 30% less likely to have obesity than those who did not. This can help lower the risk of diabetes and heart disease.

One medium apple with the skin contains the following nutrients:

  • 94.6 calories
  • 25.1 g of carbohydrate
  • 4.37 g of fiber
  • 195 mg of potassium
  • 10.9 mg calcium
  • 8.37 mg vitamin C

Learn more about apples.

How to eat apples

Raw apples make a great snack, and combining them with almond butter helps balance protein and fat intake.

People can also add raw or stewed apples to yogurt, or use applesauce in cooking.

Some people consider pomegranates to be a ‘superfood.’ They are high in antioxidants and polyphenols, which help to combat the oxidative stress that can cause disease in the body.

A review study about the health benefits of pomegranates suggests that they have anti-inflammatory effects and may help protect against brain-related diseases, such as Alzheimer’s disease and Parkinson’s disease. This may be because pomegranates contain particularly high levels of polyphenols.

Research discussed in this review also suggests that pomegranates may restrict the growth of human prostate cancer cells.

One raw pomegranate (282 g) contains the following nutrients:

  • 234 calories
  • 52.7 g of carbohydrate
  • 11.3 g of fiber
  • 666 mg of potassium
  • 28.2 mg calcium
  • 28.8 mg vitamin C

One pomegranate also contains 46.2 micrograms (mcg) of vitamin K. This vitamin is essential for strong bones and healthy blood cells.

Learn more about the benefits of pomegranate juice.

How to eat pomegranate

Pomegranates can make a great addition to salads, or to couscous or rice dishes.

Pomegranates are sweet, so people can also add them to yogurt and fruit salads.

Pineapple is an exotic fruit that may help reduce inflammation and promote healthy bowel movements.

Pineapple contains an active compound called bromelain, which many people take as a dietary supplement because of its potential health benefits.

The National Center for Complementary and Integrative Health states that bromelain may help with reducing nasal inflammation or sinusitis, though more research is necessary.

Pineapples alsocontain manganese, which the body uses to build bone and tissue.

A slice of pineapple (166 g) contains the following nutrients:

  • 83 calories
  • 21.7 g carbohydrate
  • 2.32 g fiber
  • 181 mg potassium
  • 79.3 mg vitamin C
  • 21.6 mg calcium
  • 1.54 mg manganese

Read more about the benefits of pineapple and pineapple juice.

How to eat pineapple

People can enjoy fresh pineapple by itself or in fruit salads. They can also use pineapple to make tropical salsa or add it as a topping on fish tacos.

Try adding frozen pineapple to smoothies.

Bananas are well known for their high potassium content. One banana (126 g) contains around 451 mg of potassium. Potassium helps the body control blood pressure.

Bananas are also a good source of energy, with one banana containing 112 calories and 28.8 g of carbohydrate.

The 3.28 g of fiber in a banana can also help with regular bowel movements.

One banana also contains the following nutrients:

  • 1.37 g protein
  • 6.3 mg calcium
  • 34 mg magnesium
  • 11 mg vitamin C

Learn more about bananas.

How to eat bananas

A banana is an excellent fruit to use to thicken a smoothie. People can also use them in baking as a natural sweetener or to make banana bread or pancakes.

Some people refer to avocados as a superfood because of their healthful qualities.

Avocados are rich in oleic acid, a monounsaturated fat. Monosaturated fats can help lower cholesterol levels. The American Heart Association notes that maintaining healthy cholesterol levels with healthful fats could reduce the risk of heart disease and stroke.

Like bananas, avocados are rich in potassium. They also contain lutein, an antioxidant that is important for healthy eyes and skin.

One avocado (201 g) contains the following nutrients:

  • 322 calories
  • 4.02 g protein
  • 17.1 g carbohydrate
  • 13.5 g fiber
  • 24.1 mg calcium
  • 58.3 mg magnesium
  • 975 mg potassium
  • 20.1 mg vitamin C

Avocados also contain folate, vitamin A, and beta-carotene.

Learn more about avocados.

How to eat avocado

People can add avocado to salads, or mix with lime, garlic, and tomatoes to make guacamole.

Add avocado to smoothies or hummus, or use avocado instead of other fats in baking.

Blueberries can provide many health benefits.

Like strawberries, blueberries contain anthocyanin, which is a powerful antioxidant. Because of this, they might protect against heart disease, stroke, cancers, and other conditions.

Blueberries also contain pterostilbene, a compound that may help prevent plaque from collecting in the arteries.

Half a cup of blueberries (75 g) provides the following nutrients:

  • 42.8 calories
  • 10.9 g carbohydrate
  • 1.8 g fiber
  • 4.5 mg calcium
  • 57.8 mg potassium
  • 7.28 mg vitamin C

Learn more about blueberries.

How to eat blueberries

Fresh or frozen blueberries are a great addition to breakfast cereals, desserts, yogurt, or smoothies.

What is the healthiest fruit in the world?

Berries are among the healthiest fruits to eat. They have high antioxidant levels, averaging nearly 10 times the antioxidants of other fruits and vegetables.

Berries have many health benefits. Research findings suggest eating berries regularly can:

  • protect the liver and brain
  • strengthen the immune system
  • protect against cancer
  • lower type 2 diabetes risk
  • help people maintain a moderate weight

What fruits are extremely healthy?

All fruits have health benefits, but people should eat a wide variety of fruits and vegetables to gain the most benefit. The colors in fruits and vegetables reflect their phytonutrient or antioxidant content. Eating a rainbow-colored selection will ensure people get the full spectrum of antioxidants.

Examples of phytonutrients and the fruits containing them are as follows:

  • Beta-carotene: Mango, papaya, cantaloupe, apricots
  • Lycopene: Pink grapefruit, watermelon, guava, avocado
  • Anthocyanidins: Blueberries, strawberries, plums, cranberries

Different fruits have different health benefits. For the best results, add a variety of fruits to the diet.

By eating fruit, a person is providing their body with key vitamins, antioxidants, and dietary fiber. This can have significant benefits for heart health, digestion, weight management, and skin health.

People can enjoy a wide variety of fruits to Excellerate their health and lower the risk of inflammation, heart disease, cancer, obesity, and diabetes.

Tue, 19 Dec 2023 09:59:00 -0600 en text/html
Is the ayurvedic diet healthy? A dietitian explains the pros and cons No result found, try new keyword!The ayurvedic diet is a centuries-old practice where you eat according to your dosha. The diet improves digestion, metabolism and immune regulation to reduce the risk of disease. Tue, 19 Dec 2023 05:37:28 -0600 en-us text/html Environmental Nutrition: What is ayurveda? No result found, try new keyword!Ayurveda or ayurvedic medicine is one of the world’s oldest medical systems, dating back to its origin in India 5,000 years ago. Ayurveda utilizes natural and holistic practices to support physical, ... Tue, 02 Jan 2024 15:00:00 -0600 en-us text/html Mediterranean diet voted best in the world — but a dietitian recommends this tweaked diet instead. Here's why

Welcome to Ask A Dietitian, a series where Yahoo Canada digs into food trends and popular nutrition questions with registered dietitian Abbey Sharp.

This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Contact a qualified medical professional before engaging in any physical activity, or making any changes to your diet, medication or lifestyle.

The Mediterranean diet, ranked best, is based on primarily plant-based foods and healthy fats. (Getty)

As health-conscious individuals seek the best dietary choices for optimal well-being, the Mediterranean diet has once again claimed the top spot in the annual rankings by US News.

According to the latest report, the Mediterranean diet secured the number one position for the seventh consecutive year, with an impressive score of 85 per cent. This recognition comes after experts assessed diet plans for nutritional values, health risks and benefits, long-term sustainability and effectiveness.

This diet is based on primarily plant-based foods and healthy fats from seafood and olive oil. It also promotes whole grains, legumes and some lean poultry. It's a "top-rated diet for those looking for a heart-healthy diet, a diabetes-friendly diet or to promote bone and joint health," US News reported.

The second best diet was the "heart-healthy" DASH diet, aimed to stop or prevent high blood pressure, rated at 75 per cent overall.

In light of this new and ongoing acknowledgment, Yahoo Canada revisited its conversation with registered dietitian Abbey Sharp, who shared valuable insights on why these diets — or better yet, a combination of both — is recommended for healthy aging.

Here's what you need to know.

Researchers recommend the MIND diet. What is it?

While there's no magic "superfood," incorporating nutrient-dense options can enhance your diet. (Getty)

Canadian dietitian Sharp said one of the best diets as we age is the MIND diet — a combination of the Mediterranean diet and the DASH diet (a whole foods diet limiting sodium intake).

"Research suggests that folks with the highest mind diet scores had significantly lower rates of cognitive decline, to those who have the lowest score," Sharp explained.

The MIND diet approach emphasizes:

  • high-fibre

  • antioxidant-rich fruits and vegetables

  • whole grains

  • lean proteins (especially plant-based)

  • essential fats like omega-3s

  • mono-unsaturated fats

While there's no magic "superfood," incorporating nutrient-dense options can enhance your diet.

Lean proteins like fish and some poultry, and plant-based proteins like beans and legumes, are important for supporting muscle maintenance and preventing muscle loss. They also provide B12 vitamin which we absorb less of as we age.

Greek yogurt is another "calcium and protein powerhouse," aiding in maintaining bone and muscle mass.

Berries, with their antioxidant-rich profile, are linked to reduced cognitive decline and a lower risk of dementia. Healthy mono-unsaturated fats found in foods like fish or olive oil are important for heart health.

The MIND diet also recommends limit highly processed high sugar foods, such as pastries, fried foods, red meat and added fats, like butter and margarine.

How mindful should I be of sugar and salt consumption?

Sharp said the current recommendation around salt intake is no more than 2,300 milligrams of sodium a day, and no more than 10 per cent of calorie intake from sugars daily.

The MIND diet suggests restricting sweets and pastries to four servings per week.

But Sharp advises to be mindful of hidden sodium in processed foods. "A lot of people don't realize that sodium is not just what what you put on your meal at the table. We really want to focus on a lot of the ultra-processed foods."

This means opting for fresh herbs, lower sodium seasonings and reducing reliance on convenience and fast foods.

Can food help boost my immune system?

Count colours, not calories is the advice of expert dietitian Abbey Sharp. (Getty)

While you can't "boost" your immune system through diet alone, a nutrient-rich diet can support it, Sharp claimed.

Key nutrients, largely found in plant-based foods, contribute to the growth and function of immune cells, including: iron, vitamins A, C, D, E and zinc.

Lots of colorful foods like fruits and vegetables, nuts, beans, legumes, some greens, fatty fish — that's really what we want to be focusing on.

Those antioxidants work by neutralizing free radicals, which can help to contribute to chronic disease, the dietitian explained.

How can I transition to a healthier diet later in life?

For those looking to transition to a healthier diet, the key is to take gradual steps.

"They always say 'it's hard to teach an old dog new tricks.'... The last thing you need is to jump in too hard, too fast, and then just immediately throw in the towel," Sharp claimed.

Start with small changes, like eating one meatless meal a week. Other baby steps can include:

  • slowly cutting back on on red meat and eating more poultry or fish

  • serving fruit with your cookies at snack

  • swapping white bread for whole grain

  • mixing whole grain high-fiber cereal into your refined usual choice

  • choosing nuts instead of chips

"Just making those tiny little tweaks over time and seeing how they feel, and then going from there and kind of building as you go," Sharp said.

Let us know what you think by commenting below and tweeting @YahooStyleCA! Follow us on Twitter and Instagram.

Thu, 04 Jan 2024 05:01:00 -0600 en-US text/html
Which weight loss program is best for you? Dietitians and doctors share guidance No result found, try new keyword!There are many weight loss programs to choose from. Dietitians and doctors share which options may be most effective. Wed, 03 Jan 2024 06:07:00 -0600 en-us text/html 10 Best Postnatal Vitamins and Supplements for 2024, According to a Dietitian

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Breastfeeding or not, getting the right nutrients postpartum is essential. FullWell Prenatal Multivitamin is our dietitian’s pick for the best postnatal vitamin.

If you’re like many new birthing parents, every part of you is letting you know just how much energy and effort you spent bringing a baby into the world.

Your body has produced another human being and has drawn heavily on your nutrient stores to do so.

Part of your postpartum plan for self-care should be nourishing your body by following a nutrient-dense diet and replenishing lost nutrients through supplementation.

Keep memorizing for our picks of the best postnatal vitamins.

Pregnancy depletes several nutrients in your body, including folate, vitamin D, iron, fatty acids, selenium, and calcium, so it’s important to get optimal nutrition after delivery.

What’s more, if you’re breastfeeding, your daily recommended doses of many nutrients are even higher than they were in pregnancy.

Because of this increased nutrient demand, people who are breastfeeding have a higher risk of developing nutrient deficiencies.

When you’re lactating, your dietary intake of vitamins A, B1, B2, B6, B12, and D; docosahexaenoic acid (DHA); choline; and iodine goes, in part, toward making milk.

Optimal nutrition helps support the growth of your baby’s body and brain. Plus, maintaining optimal nutrient intake is essential to help you feel your best and to supply you the energy to take care of yourself and your new baby.

While a nutrient-dense, well-rounded diet can help you meet your nutrient needs, a healthcare professional may recommend taking supplements after delivery to ensure that your nutrient stores are properly replenished, regardless of whether you breastfeed.

Always check with a doctor or another trusted healthcare professional before beginning any supplement.

Here’s a quick look at our top picks:

* Third-party testing refers to whether the product is tested by independent labs to ensure purity and potency.

We chose the postnatal vitamins on our list using the following criteria:

  • Nutritional content: We included products that are formulated to meet the unique nutritional needs of people who are breastfeeding.
  • Ingredient quality: We looked for vitamins that are made from high quality ingredients and free of artificial additives. We also paid special attention to products that are third-party tested for accuracy and purity.
  • Price: We included supplements to suit a range of budgets.
  • Customer reviews: The products listed below have mostly positive online reviews.

Additionally, every brand and product on our list has been vetted to ensure that it aligns with Healthline’s brand integrity standards and approach to well-being. Each product in this article:

  • adheres to allowable health claims and labeling requirements, per Food and Drug Administration (FDA) regulations
  • is manufactured in facilities that adhere to the current good manufacturing practices (CGMPs) established by the FDA
  • is produced by a medically credible company that follows ethical, legal, and industry best standards
  • is made by a company that provides objective measures of trust, such as having its supplements validated by third-party labs

A good postnatal supplement should contain a variety of vitamins, minerals, and other nutrients, including:

  • omega-3s
  • folate
  • choline
  • iron
  • selenium
  • vitamins A, B1, B2, B6, B12, and D
  • vitamin C
  • vitamin E

You may not be able to find a supplement that contains everything you need, especially when breastfeeding, so you may have to take several supplements.

For example, you may need to purchase an omega-3 supplement containing DHA and eicosapentaenoic acid (EPA) in addition to a multivitamin. Not all postnatal vitamins contain the recommended amount for lactating people.

During breastfeeding, your needs for certain nutrients are even greater than they were during pregnancy. For this reason, it’s important to continue supplementing your diet with vitamins, minerals, and other essential compounds during your entire breastfeeding journey.

The following nutrients are some of the most important ones for breastfeeding people:


New birthing parents are sometimes deficient in iron, especially if they had anemia during pregnancy.

“Tiredness, shortness of breath with minimal exertion, and low energy levels are typical symptoms of an iron deficiency,” says Nina Dahan, RD, coordinator of the Nutrition Center at the Maimonides Medical Center in New York.

After you supply birth, your doctor will monitor your iron levels. If you’re deficient or become deficient after childbirth or during breastfeeding, your doctor will recommend an iron supplement.

The daily recommendation for iron intake for lactating people ages 19–50 is 9 mg per day. This is about half the recommended amount for non-lactating menstruating people.

Many of the supplements on our list contain little or no iron. Once your period returns, or if your iron levels are low, you’ll want to choose a product containing an adequate amount of iron to maintain optimal stores.

Be sure to consult a healthcare professional to determine how much iron you should be taking.

In addition to taking supplements, consuming iron-rich foods such as organ meats, red meat, and shellfish can help you increase your iron stores naturally.


You’ll need this mineral to keep your thyroid in tip-top shape and help your baby’s brain and nervous system develop.

Foods such as iodized salt, fish, dairy products, and foods made from whole grains all contain some iodine. The National Institutes of Health (NIH) recommends that breastfeeding people get a total of 290 micrograms (mcg) of iodine daily.

The American Thyroid Association recommends that those who are breastfeeding take a daily supplement that contains 150 mcg of iodine but not consume more than 500–1,100 mcg per day.

Keep in mind that many pre- and postnatal vitamins do not contain iodine. According to the American Thyroid Association, 40% of prenatal vitamins do not contain any iodine.

If your pre- or postnatal vitamin doesn’t contain iodine and you don’t consume iodine-rich foods regularly, you may need a separate iodine supplement to ensure optimal levels.

Be sure to ask your doctor for dosing advice, as taking too much iodine can be harmful for both you and your baby.

Vitamin D

The NIH recommends a daily intake of 600 IU (15 mcg) of vitamin D for breastfeeding people. But does this dosage ensure that your baby gets sufficient vitamin D from your breast milk or that your vitamin D levels remain within a healthy range? Actually, no.

The American Academy of Pediatrics recommends that infants who are exclusively breastfed or receive less than 1 liter of formula daily get 400 IU of vitamin D daily, from day 1 until their first birthday.

A 2022 review suggests that people can maintain optimal vitamin D levels in both themselves and their breastfed babies by increasing their vitamin D intake to at least 4,000 IU per day.

The researchers found that breastfeeding parents who supplemented with at least 4,000 IU of vitamin D per day provided enough vitamin D through their breast milk to maintain adequate vitamin D levels in their babies.

People who cannot or do not want to breastfeed also often need much more vitamin D than is currently recommended or included in most prenatal and postnatal vitamins. Ask your doctor to check your vitamin D levels, and then supplement with vitamin D3 accordingly.

Vitamin B12

B12 supplements are strongly recommended for breastfeeding parents who follow a diet that includes limited or no animal products, such as a vegetarian or vegan diet.

Such diets can lead to a vitamin B12 deficiency in the parent and the baby, as this vitamin is primarily available from animal-based foods.

Not getting enough vitamin B12 from your diet can affect the nutrient quality of your breast milk and reduce the amount of vitamin B12 your baby is consuming, so it’s critical to consume enough B12 through your diet and supplements.

Even if you’re not following a vegan or strictly plant-based diet, you may develop B12 insufficiency or deficiency. For example, B12 deficiency is more common in people who take certain medications or have certain health conditions, such as gastrointestinal disorders.

Your doctor can order blood work to check your B12 levels. If you’re low in B12, your doctor may recommend oral B12 supplements or B12 injections.


Many breastfeeding parents don’t get enough of this nutrient, which is important for the development and function of a baby’s brain.

Choline is a nutrient that’s similar to B vitamins and essential for mood, memory, muscle function, and more. It’s recommended that breastfeeding parents get a total of 550 mg of choline per day to meet their needs.

In addition to making sure your postnatal supplement contains at least some choline, you can increase your intake of meat, egg yolks, poultry, fish, and dairy products, as these foods are natural sources of choline.

People who follow vegan and vegetarian diets will likely need to supplement with choline, as they are often at a greater risk for choline inadequacy.


DHA and EPA are omega-3 polyunsaturated fats that are necessary for the development of your baby’s brain, eyes, and nervous system. Your body does not make these fatty acids, so you’ll need to ensure that you consume enough of them through food or supplements.

Good food choices for EPA and DHA include seafood such as salmon, shellfish, sardines, and trout. Aim to eat these at least once or twice a week.

During pregnancy and breastfeeding, it’s important to choose seafood that is low in mercury and to avoid high mercury fish such as swordfish, shark, and marlin.

If you opt for supplements, look for a supplement that has at least 250–375 mg of combined DHA and EPA. Because many pre- and postnatal supplements don’t contain DHA, you may need to take a separate omega-3 supplement, such as a high quality fish oil, to meet your needs.

Many people experience hair loss after pregnancy. Postpartum hair loss is typically due to hormonal changes and is usually temporary.

Many nutrients, including iron, zinc, and vitamin D, play important roles in hair growth, so you’ll want to make sure that your supplement includes these.

Continuing your prenatal supplement and following a nutrient-dense diet rich in protein are some of the best ways to keep your hair healthy after pregnancy.

As many as 50% of women who have recently given birth report feeling the baby blues, which are defined by low mood and mild depressive symptoms that are temporary. The baby blues typically occur within the first few weeks after childbirth but don’t last long.

The baby blues are different from postpartum depression (PPD), a condition that lasts longer and can affect a person’s quality of life. PPD usually occurs within 6 weeks of childbirth and affects up to 20% of women who supply birth.

People are more at risk of developing PPD if they have a history of depression or anxiety, had a high risk or complicated pregnancy, have limited social support, get limited sleep, or are physically inactive.

Studies show that being deficient or low in certain nutrients, including vitamin B6 and vitamin D, may increase the risk of PPD as well.

Supplementing with certain nutrients may help reduce the risk of developing PPD. For example, research shows that supplementing with vitamin B6 and omega-3 fatty acids may help reduce depressive symptoms in women with PPD.

Even though evidence suggests that maintaining optimal nutrient levels is important for reducing the risk of PPD and supporting general mood, it’s important to understand that PPD is a serious condition that should be treated by a healthcare professional.

You may require treatment such as therapy and medication, and that’s OK. Don’t try to treat your PPD on your own. Get help from a trusted healthcare professional.

The American College of Obstetricians and Gynecologists (ACOG) states that postpartum care should be an ongoing process, meaning that you should visit your doctor regularly after you supply birth.

ACOG recommends that all people who have given birth be in contact with healthcare professionals within the first 3 weeks postpartum. This visit should be followed up with ongoing care as needed.

If you’re experiencing any complications or are feeling unwell, physically or mentally, it’s essential to make an appointment with a healthcare professional to ensure that you’re healthy.

A healthcare professional can also answer any questions you have about postnatal supplementation. If you’re concerned about nutrient deficiencies, they can perform appropriate testing to rule out deficiencies and recommend treatment if needed.

If you’re interested in learning more about your postpartum nutrient needs, reach out to a registered dietitian who specializes in women’s health and pre- and postnatal nutrition.

While there’s no harm in finishing off your bottle of prenatal supplements (why waste?) after giving birth, postnatal supplements typically include higher doses of vitamins A, C, D, and K and minerals such as magnesium.

The higher doses ensure that both you and your baby get what you need.

“Most women can plan to take the same prenatal vitamin but should ask their obstetrician if they’re at any specific risks for deficiencies based on their medical history, diet, and lifestyle,” says Dr. Christie M. Cobb, an OB-GYN in Little Rock, Arkansas.

If you choose to continue taking your prenatal supplements, be sure to check that the daily dose of choline is up to par. “The WHO [World Health Organization] recommends increasing choline intake to 550 milligrams daily during lactation,” Cobb says.

You can start taking your postnatal vitamins as soon as you’ve given birth. Continue to take them for as long as you’re breastfeeding your baby.

Your dietary intake of DHA, choline, iodine, and vitamins A, B1, B2, B6, B12, and D is important for milk production, so your postnatal vitamin should contain those.

If you’re breastfeeding, your needs for many nutrients are even higher than they were during pregnancy.

Postnatal supplements don’t usually have any side effects.

You may feel nauseated after taking vitamins, especially if the supplement requires you to take a large number of pills. If this is the case, try a protein powder supplement or a chewable supplement instead.

If your postnatal supplement is high in iron, it may cause constipation. However, some forms of iron, including iron bisglycinate, are less likely to cause gastrointestinal side effects like constipation than other forms of iron, such as ferrous sulfate.

Perhaps you were taking a prenatal vitamin while you were pregnant. In many cases, healthcare professionals recommend continuing to take a prenatal or postnatal vitamin after your baby is born, for as long as you’re breastfeeding.

If you plan on having another baby, some experts say it’s best to continue taking the same prenatal vitamin that you have been.

If you’re unsure whether you still need to take a pre- or postnatal supplement or you have specific questions about how long you should continue taking it, consult a healthcare professional.

The first step to raising a healthy child is ensuring that you’re healthy. Making sure you’re functioning at your best will ensure that your baby is getting what they need to thrive.

Choose a postnatal vitamin that includes a wide range of vitamins, minerals, and other important nutrients, including DHA, choline, iron, zinc, folate, B12, and vitamin D.

Remember that you may need to take separate supplements depending on what’s included in your postnatal vitamin, so be sure to review your supplement’s ingredient list.

Whichever postnatal supplement you choose, make sure it comes from a high quality brand. Your health and happiness will benefit.

Wed, 20 Dec 2023 10:00:00 -0600 en text/html

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