Q. My friend says that drinking juice or Snapple tea is better than drinking soda because of all the sugar in soda. She won't drink diet soda either because of the artificial sweeteners in it. She drinks three or four bottles of juice a day, and she says she gets a lot of nutrition from them. Is juice really better for you than soda?
A. It depends. If the juice label says "100 percent fruit juice" then you can be pretty sure you're getting some of the vitamins and minerals that that particular fruit offers. However, most juice drinks - or Snapple flavored teas - are made with only 10 or 20 percent juice. The remainder is made up of artificial flavorings and either sugar or other sweeteners. Therefore, there could be just as much sugar, and calories, in your friend's juice drink or Snapple tea as is in a can of Coke.
On the other hand, diet juice drinks and diet sodas are made with non-nutritive sweeteners; this means that they have non-caloric sweeteners added for flavor, such as aspartame or saccharin. These drinks are virtually sugar-free and calorie-free, and there is no real evidence that artificial sweeteners are harmful. I would advise your friend to cut back on the juice, try a diet juice or soda drink on occasion, or better yet, stick to flavored water (often calorie-free also). She'll be saving calories that might be better spent on an afternoon snack, or an after-dinner treat.
Q. We learned about multivitamins in my nutrition class and I think I should start taking one. I looked at multivitamins at the store, and found one called One-A-Day Weight Smart. It says it can increase your metabolism and I feel like it would be helpful since I don't get to work out as often as I should. Do these really work? Are they safe?
A. One-A-Day Weight Smart multivitamins claim to "enhance your metabolism" with EGCG, and to "convert food to fuel" with extra B vitamins. This might sound better on the bottle than it does in reality. EGCG (epigallocatechin gallate), a potent extract of green tea, acts as an antioxidant. According to some preliminary studies, EGCG may be beneficial for the heart, and may act as an anti-inflammatory agent.
Some researchers even think it may increase metabolic rate. However, because EGCG is an herbal substance, it is not regulated by the Food and Drug Association (FDA), and any claims made about its potential benefits have not been evaluated by the FDA. It may not be harmful per se, but we do not know if it is safe - and in what amounts - either. Caution should be taken whenever consuming any herbal product, and certainly, you should check with your doctor before taking this multivitamin, especially if you are on any other medication to avoid harmful drug interactions.
In terms of "convert[ing] food to fuel," B vitamins do help to convert food to energy through a complex series of chemical processes. But taking extra B vitamins will not necessarily make you lose weight; that is, extra B vitamins will not help to convert any extra calories you eat to extra energy, or increase your metabolic rate. The bottom line is, eating more food than your body can use means excess calories are stored as fat.
Q. I'm planning on letting loose in sunny South Beach, Fl. this year for spring break. I'm worried about gaining weight from eating out so often. What can I do to keep my diet on track without spoiling all the fun?
A. Eating out while on vacation requires only a little planning ahead, and armed with some practical tips, you can enjoy the food and still have fun. For starters, avoid skipping meals as much as possible; it will only make you hungrier later on.
At a restaurant, drink water while looking at the menu. This will help you to avoid overeating just because you are thirsty. Have a small dinner salad before the main course (dressing on the side, minus the cheese and bacon) to curb overeating at your meal. Or split an entr?©e with a friend. Choose lean meat (like chicken) or fish/seafood that is grilled, broiled, or baked (without any breading or creamy sauce), and lower fat sides such as steamed vegetables, a baked potato, rice or fruit.
Ask for a container to take leftovers with you - but only if you can keep them safely. If your hotel room has a refrigerator, you can keep leftovers for a quick lunch along with some items from the store. Above all, remember that eating out, especially on vacation, should be fun. If you have a rich appetizer, choose a lower-fat entr?©e; if you indulge at lunch, eat a lighter dinner; if you have dessert, remember that sunny Florida grows many delicious fruits - choose something exotic!
