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Nutrition Questions & Answers American Institute for Cancer Research Don’t Weigh Yourself Often When Trying To Lose Weight By Karen Collins, MS, RD, CDN American Institute for Cancer Research Q: How often should I weigh myself when trying to lose weight? A: Don’t fall into the common trap of weighing yourself daily. Your body’s water balance naturally fluctuates up and down and affects your weight. Watching these ups and downs can make you anxious for no reason. Moreover, recommended weight loss is about one half to one pound a week. A reduction of two pounds may be safe for some, but for others half a pound a week is more realistic. Since a pound a week averages out to a little over two ounces a day, the daily difference is far too small to be reliably detected on your scale. If you want to check your progress on the scale, weigh yourself once a week or even once a month. Better yet, try tracking your success in making specific behavior changes. After all, it’s the behavior that you really have control over, not weight itself You can also measure your waist size. The fat there seems to pose the greatest danger in risk of cancer, diabetes, and heart disease. Or simply watch for changes in the way your clothes fit. Q: How can I tell if I’m getting enough fiber? A: Current governmental dietary recommendations call for women under age 50 to get at least 25 grams of total fiber, while those over 50 should aim for 21. Men under age 50 are to shoot for 38 grams of total fiber daily, while those over 50 should strive for 30. One way to make sure you’re getting enough is to check nutrition labels on all grain products, like bread, cereal, crackers, pasta and rice, as well as beans and mixed dishes. Be sure to adjust the fiber content listed to account for your portion size. Since fresh produce is not labeled, estimate its fiber content by counting two or three grams for each half cup serving. Don’t count juice as supplying any fiber. If you eat five servings of fruits and vegetables and six servings of grain products, including at least three wholegrain servings, you should reach 21 grams. To go beyond that, boost your servings of fruits and vegetables even higher, choose more whole grains and add bran products, beans, nuts and seeds to your meals and snacks. Q: Is basmati rice a whole grain? A: Most of the basmati rice seen in grocery stores is white or refined rice. But brown, or wholegrain, basmati rice is available. Brown rice is always more nutritious, since white rice has had the bran removed, which lowers fiber and nutrient content. Basmati rice is a wonderfully fragrant long grain, firm, not chewy rice that cooks up light and fluffy. It’s great in side dishes, salads, or casseroles. If your grocery store doesn’t carry brown basmati rice, you may find it in a natural foods store. You can also order it over the Internet, but check prices, as they vary.
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