Carol Plotkin, MS,RD is a registered dietician in Rochester, NY. She believes in using food and activity to promote wellness.

Nutrition Tip: If you are looking to shed a few pounds, writing down what you eat is an important habit to have. Journaling can make you more aware of what you are eating and less likely to overeat or eat the "wrong" foods.

Frequently Asked Questions

What is the best way to lose weight?

Any diet can promote weight loss. The problem is that many diets are not entirely healthy, and weight loss cannot be sustained because the diets do not teach healthy eating and activity principles. The equation is simple: calories in must be less than calories out. But the method to achieve this can become quite complex. Many people mess up their metabolism by not eating much during the day, and then feasting at night. We need to go back to simple thinking, and stop expecting quick unrealistic results. So the best way to lose weight is to focus on your health, and eat the foods that you know are good for you in controlled amounts.

Do I have to exercise to lose and maintain weight?

Yes! Diet has a little more importance in helping you lose weight, but you’ll never maintain a healthy weight if you don’t engage in some physical activity on a regular basis. Physical activity is right up there with quitting smoking as the best thing that you can do for yourself. Most people walk to stay at a healthy weight. You don’t need to become a gym rat, but doing some regular strength training has also been shown to be very important in preventing muscle loss and the decline in metabolism that can occur with aging.

Should I take supplements?

This is a very individual thing. First and foremost, I look to make sure that the supplements taken are not harmful in any way. Some supplements should not be taken with certain medications; other supplements should only be taken for a short period of time. Supplements can add value to your health in certain circumstances, but this needs to be evaluated. I do not recommend taking supplements blindly. Always alert your physician about the supplements you are taking.

Are vegetarian diets healthier than eating meat?

Vegetarian diets can be very healthy, but just because one eats in a vegetarian manner doesn’t equate to good health and vitality. You can eat too many cookies on a vegetarian diet also. As a general rule, relying on a plant-based diet that includes plenty of fruits, vegetables and whole grains is the best way to eat. Adding a little lean meat, low fat dairy and eggs to this equation can be beneficial too.

I’ve been diagnosed with type 2 diabetes and I’ve heard that I shouldn’t eat oranges or drink orange juice. Is this true?

No. All foods, when eaten in a healthy manner, can be part of a diabetic’s meal plan (even birthday cake). On an empty stomach, orange juice is readily absorbed by the body and raises blood sugar relatively fast. Oranges contain fiber and won’t have as quick a response on blood sugar. Drinking orange juice along with a meal can slow the rise in blood sugar, especially if it’s a meal that includes whole grains such as a bowl of high fiber cereal with low fat milk, or a whole wheat English muffin with a little natural peanut butter. Quantity is important; I don’t recommend more than ½ c. of orange juice with a meal or one orange at a time.

Will my insurance cover my nutrition appointment?

Insurance pays for some nutritional therapy. It is best to call your insurance company to learn what they will cover. Currently On Nutrition is a fee-for-service practice. I do offer my clients help in obtaining reimbursement from their insurance companies in certain situations. Provider status is being sought, and I will inform my clients when this has been formalized.