Many questions have come in to our Nutritionist, Patricia Chuey. She has answered every one of them personally, and she's compiled a list of ten questions of interest to everyone. Thank you for showing so much interest in Nutrition Chat and we look forward to continuing to receive your questions in the future.

1) I've heard a diet that is too acidic can aggravate joints. What types of foods are considered acidic?

There is a myth, not supported with medical backing, that acid can accumulate in the bloodstream, causing irritation and eroding joints in arthritic patients. It's interesting because even the foods considered to be acidic are thought to be less acidic than the body's natural digestive juices.

Some of the foods that are considered to be acidic include: citrus fruits and juices, tomato products, pineapple, raspberries, vinegar and less obvious items like coffee, tea, soda pop, sugar, cheese, ice cream, other dairy products, lobster, tofu, soy foods and some wheat foods. As many of these items provide significant nutritional value - in particular vitamin C that is thought to help arthritis - I would not recommend avoiding the healthier choices.

2) Is there any nutritional value in spinach?

Like all leafy greens, spinach is a great source of vitamin A and the B vitamin folic acid. It is also a good source of vitamin C and potassium. Although it contains some calcium, it also contains a natural substance known as oxalic acid that can reduce both calcium and iron absorption in the body. This is why it is advised not to take your calcium pills after a meal that contained spinach. I would still suggest including spinach in your diet as it offers great flavour and texture variety and remains more positive than negative nutritionally.

3) Is it okay to eat the little parsley garnish that accompanies restaurant meals? I've heard it is a good source of iron and can freshen breath.

Assuming it looks fresh, I say yes - go ahead and eat it. It's so small that it would only supply a trace of iron, but it does promote fresh breath!

4) What exactly is a carbohydrate?

Carbohydrate, protein and fat make up the 3 major building blocks in the human diet known as macronutrients. The term reflects both carbon and water. Carbohydrates are sugar-based compounds, but this doesn't necessarily mean they taste sweet or are high in calories. There are simple and complex carbohydrates. Complex carbs, namely whole grains and vegetables, should be emphasized in the diet.

5) My doctor recommended I be on a low sodium diet. What does this mean?

The most abundant source of sodium in the diet is table salt. But sodium also occurs in baking soda, baking powder and other seasonings like garlic salt, onion salt or seasoning salt. Sodium occurs naturally in milk products. Canned and processed foods such as smoked, cured, pickled and dried foods, processed cheese and convenience foods are very high in sodium. Keep your diet low in these foods and emphasize fresh foods that are close to their natural state with minimal processing.

6) Which is better, natural or synthetic vitamin E?

With vitamin E, it is recommended to choose natural source. These pills contain vitamin E as alpha tocopherol or acetate. With most other vitamins, there is not a significant difference between natural and synthetic.

7) I suspect I may be lacking iron. What are some of the signs of low iron?

Signs of anemia, a lack of iron, include fatigue, a pale, listless appearance, reduced appetite, irritability and low resistance to infections. Before taking iron supplements, visit your doctor and request a test of your hemoglobin levels.

8) What causes sugar cravings?

The majority of people, especially women, will experience cravings for food, at least occasionally. This can be related to hormonal fluctuations at certain times of the month. Other common causes of sugar cravings include low blood sugar as a result of under nourishment, going too long without eating, nutrient deficiencies or even stress.

9) What do dark circles under the eyes mean?

As far as diet goes, this may be a sign of iron deficiency or food allergies. Be sure to see your doctor if the problem persists.

10) Is there any change I can make to my diet to minimize acid reflux after meals?

There are actually a few things you can try: work on eating slower, try to minimize your intake of fatty foods or overly hot, spicy foods, consider having liquids between meals as opposed to with meals and avoid lying down for at least an hour after meals. It is also helpful to include a small amount of protein in your meals. Protein helps increase pressure on the sphincter that prevents reflux from occurring.
Nutrition Chat Part 4