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Nutritionist Christopher Speed has good news for fans of dairy, red meat and eggs. He says that several studies show these foods are actually full of nutrients the body needs.

The  nutrition director and the founder of Minami Nutrition USA, Speed has a Master’s Degree in Human Nutrition and Dietetics from the University of Sydney, and continues his academic work as an Associate Editor of the European Journal of Cancer Prevention.

He says that meat, eggs and cheese have been unfairly demonized by nutritionists in the past, but that they can be an important part of a healthy diet.

What if your vegan or vegetarian? How can you get your calcium?

The easiest way to get calcium if you are a vegetarian (and non-vegetarian for that matter) is to take a calcium supplement that also contains the MenaQ7 form of Vitamin K2.

Best-in-class calcium supplements will also provide the MenaQ7 form of Vitamin K2 as it is essential to ensuring that calcium is taken away from the cardiovascular system, where it may cause harm, and placed into the bone, where it can support optimal bone health.

Walgreens and CVS have calcium supplements which contain this Vitamin K2. For more independent information on this, go to their website learn about the role vitamin K2 plays in both bone and heart health.

Are all veggies good for diabetics?

Yes. Aim to consume a large variety of vegetables so that you can benefit from the multitude of nutrients they provide.

What is considered a healthy full-course meal? Can you give me some examples?

Always aim to consume a diet that contains a generous amount of vegetables, fruit and whole grains. Most adults need between 1600 and 2200 kcalories a day to maintain a healthy weight (depending on height, weight and exercise levels) so aim to consume 3 main meals and 2 snacks a day and aim to not exceed your daily calorie intake.

Does that doctor work for the dairy industry?

No. In fact I am an independent dietitian and nutritionist who provides guidance to the general public about food and nutrition.

What are the best food to eat to get lean?

With the supervision of your primary care practitioner, aim to consume a diet that doesn’t contain too many calories and focus on eating generous amounts of fruit, vegetables and whole grains. Exercise will also be important as this will help you “lean up” and maintain a healthy body weight.

How do you stop stress eating?

This can be very difficult as eating also provides great joy and satisfaction. Stress relief after eating, however, tends to be short lived and won’t remove the stressor permanently. Focus on why you are stressed and speak with you primary care physician on ways to help and seek guidance from other health experts such as dietitians and psychologists.

Are plant-based vitamins as good as regular vitamins?

They are very good as many of them contain the full spectrum of nutrients that the body needs. Read the supplements facts and make sure you are taking adequate quantities of the nutrients they provide.

Do you have any diet advice for people who are insulin resistant?

With the supervision of your primary care practitioner, aim to have a health weight, exercise regularly and consume a diet that is low in simple sugar and balanced with ample fruits, vegetables, whole grains and lean meats.

Should African-Americans try to avoid gluten in their diet?

There is no evidence to suggest this, unless they have been diagnosed with celiac disease. If you are experience significant discomfort when you eat foods that contain gluten (i.e. flour etc), seek guidance fro your primary care practitioner.

Do you think a plant-based diet helps reduce the risk of cancer?

There is evidence that a diet higher in plant based products may lead to a lower risk of many chronic diseases.

I want to lower my cholesterol and clean my liver…what do I eat?

With the supervision of your primary care practitioner, aim to consume a diet that contains a generous amount of fruits, vegetables and whole grains. Cholesterol can be reduced by consuming less red meat and fried foods, in favor of more fruits and vegetables. This dietary approach will also support your liver health as well.

Good morning! What is the difference between calories from fat and calories? Which one should I count?

Fat contains more calories than other energy containing nutrients such as protein, carbohydrates and alcohol, so eating excessive amounts of fat is more likely to increase your body weight. The reason for this is because 1 gram of fat contains 9 calories whereas carbohydrate contains 4 k-calories, protein provides 4 calories and alcohol has 7 k-calories.

What can I do to reverse all of the artery-clogging damage done to my body? Are there any foods that I can eat that would help such as red onions or apple cider vinegar?

Unfortunately, there is no miracle cure, however, with the supervision of your primary care practitioner and a dietitian, they could provide you with a lifestyle and dietary plan that may help you.

Can you have fish in the morning?

Yes you can.In fact, a diet which contains higher amounts of fish will tend to provide more omega-3’s, which are considered supportive of heart health.

How much protein and how many carbs should I eat as a female who regularly does high-intensity workouts and is trying to tone?

Instead of being overly concerned about how many carbohydrates, I would suggest you consider eating complex carbohydrates, such as oats, sweet potatoes, potatoes, yams, whole-grain rice, whole-grain bread as they give you energy more slowly, and are stored as glycogen to support you high intensity workouts. Simple carbohydrates such as white rice, white bread, packaged breakfast cereal and sugar, etc tend to increase insulin levels too high, and this may be a factor responsible for weight gain.

How do I know what type of vitamins to take that won’t make me gain weight?

Vitamins will not increase your weight, in fact, with the supervision of your primary care practitioner, you may find that they may be a part of the solution to lose and maintain a healthy weight.

I’m allergic to dairy products and I am a vegetarian. What do you suggest I eat to keep up my calcium and protein levels?

Best way to get calcium if you are vegetarian is to take a calcium supplements that also contains the MenaQ7 form of Vitamin K2 as well as Vitamin D.

Best-in-class calcium supplements require MenaQ7 Vitamin K2 as it is essential to ensuring calcium is taken away from the cardiovascular system where it may cause harm and direct it to the bone matrix where it can support optimal bone health.

Visit for more information and look for these supplements at Walgreens or CVS. Protein intake can be increased by consuming more beans, whole grains as well as protein powder that can be added to smoothies etc.

What is a good substitute for salt that tastes like salt?

Unfortunately, there are very few substitutes so think about other ways to add flavor to your food, such as herbs and spices. It takes time, but once you start to reduce the amount of salt you add to your food, as well as to use less salty ingredients, you will start to appreciate foods that are “low salt” and your cravings will decrease.

Is there a real difference between the less expensive vitamins and supplements then the more expensive ones at GNC?

The general rule is no. Look for supplements that have a 1-800 number on the label, as this tends to mean the company is more accountable for the quality of their products. Do your own research by asking the staff at supplement stores and do further investigation on the internet etc.

What is the name of the foundation mentioned by the nutritionist?

The Health and Science Foundation is what I mentioned and please visit the website they support –  for more information about the role Vitamin K2 plays with heart and bone health.

Can you take calcium when you’re diabetic?

Yes you can, but like many supplements you should make sure it it take under the supervision of your primary care practitioner and definitely aim to take a calcium supplements which also contains the MenaQ7 form of Vitamin K2.

I’m a lacto-ovo vegetarian who rarely eats egg yolks. Should I have them every now and then?

There is no reason why eggs can’t be included in your diet, as they contain important nutrients such as protein, fat soluble vitamins, essential fats. Despite what you may have been told, eggs are not associated with higher levels of blood cholesterol and heart disease.

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