| "We all know that we're supposed to eat healthfully. But with all the fad diets, ads for supplements and store shelves filled with "new and improved" products, it can be difficult sometimes to know how to make the best nutrition choices." "To help separate the healthy from the hype, here are answers to 10 common nutrition questions." "Dietitians get this question all the time, says Heidi Wells, a registered dietitian at Via Christi Regional Medical Center in Wichita, Kan." ""There's no general guideline because everybody is individual," she says. "You have to base it off of your activity level, your height and your weight and what your goals are."" "For a personalized recommendation, the Web site MyPyramid.gov has a feature called "MyPyramid Plan" that uses your statistics to come up with estimates on calorie levels and how much you should eat from each food group." ""Not that I know of," says Ashley Callewaert, a clinical dietitian at Wichita's Wesley Medical Center. "There is no magic pill. It goes back to that caloric intake."" ""The best way is to look at the grams, not to focus on the percentages, because the percentages are based off of a 2,000- calorie diet, and not everybody is following a 2,000-calorie diet," Wells says." "Different brands of the same foods can vary widely in the amount of fat or sodium they have, so Wells advises comparing one brand against another to find the product that's best for your needs." "And just because an item is labeled "reduced fat," don't automatically assume that is the healthier choice." ""If you look on the reduced-fat (label), they probably add in more sugar or they add in more sodium," she says. "If you went with the regular one and stayed within serving size, you might be better off."" ""Flaxseed. It needs to be ground, though," Callewaert says. "Your body can't absorb it if it's not already ground."" "5. I've been asked to limit sodium to 2,000 milligrams a day. What changes should I make to my diet?" "Stick with low-sodium canned vegetables and try to avoid products that have seasoning mixes, she says." "Deli meats and frozen dinners also can be high in sodium, so be sure to read the nutrition labels." "Studies on sugar substitutes that are chemical-based, like aspartame, say that they can bring on migraine headaches, Wells says." "Sometimes patients ask if Splenda, which is derived from sugar, will be good for them in the long run. Wells says that since Splenda has only been on the market for a few years, there's no clear answer yet." "7. I've been told I should avoid red meat because it's bad for me. Is that true?" ""Actually, some of the leaner cuts are better than some cuts of chicken, so red meat is not the enemy," Wells says." "If you stay within the 3- to 5-ounce serving range, beef can be part of a healthy diet, she says. Some of the leaner sources of beef are 95 percent lean ground beef, top sirloin steak and tenderloin steak." "Organic fruits, vegetables, meat and dairy products -- and even boxed
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