Q&A: Calorie Counting; Vitamin B12
Q. I need advice on how to lose weight the smart, healthy way. Do you think that tallying a daily calorie count would be a good start?
A. So many people want to know how to lose weight, but too many of them aren’t willing to do it the right way. The consequences of fad diets or eating disorders can be quite serious—see this month’s Did You Know? (right) for more.
A daily calorie count is one way to get a better understanding of how much you eat, and where you can make changes to your eating plan. Packaged foods that list calories-per-serving are helpful. For non-labeled foods, such as fruits and vegetables (which should be at the heart of your diet), you need a reliable source of calorie information. Try the U.S. Department of Agriculture’s online Supertracker (www.supertracker.usda.gov), which provides a calorie counter and other nutrition information on a wide range of foods and beverages.
Remember that there is no single strategy for how to lose weight. Counting calories and having smaller portions at every meal are helpful, but exercise is also very important. Doing some moderately intense exercise for at least 30 minutes a day will help you burn calories and condition your body to burn calories more efficiently even when you’re not exercising.
Those who know how to lose weight successfully also understand that some other behaviors may need to change, too. For example, drinking alcohol with food can lead to overeating. Eating slowly will get you fuller faster. And eating at the table only is a must. Snacking on the couch is an easy way to add hundreds of calories to your daily intake.
Q. I was recently diagnosed with pernicious anemia. I was told I’ll need vitamin B12 injections for the rest of my life—but can’t I get enough B12 from my diet?
A. Pernicious anemia means that your intestines don’t absorb vitamin B12, which results in decreased red blood cell production. There are plenty of foods that are high in vitamin B12, and these can help—but if your levels are low enough to be diagnosed with pernicious anemia, diet alone won’t restore your B12 levels to the point where healthy red blood cell production can resume. This means that monthly vitamin B12 injections are the only effective means of keeping your B12 levels in a healthy range. There are oral supplements and even a B12 nasal spray, but these are usually just for people with borderline low-B12 levels.
Vitamin B12 deficiency can result from conditions such as celiac disease and Crohn’s disease. People who have had weight-loss surgery that removed or remodeled the stomach are also at risk, as are vegans, since vitamin B12 is found naturally in animal products only. Eggs, milk, poultry, fish and meat are all good sources of B12. If you’re a vegan or a vegetarian who eats little dairy or fish, you may want to have your B12 levels checked the next time you have blood work done. If the levels are getting low, supplements may be in order.
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