Nutrition Q & A's

Q: Someone told me pineapples are very high in calcium. Could you please tell me about this? 

A: 1 cup of raw pineapple provides 11 mg of calcium - just 1% of the Recommended Daily Value (1000 mg). In other words, not a good source of calcium. However, pineapple does provide an excellent source of vitamin C and an array of disease-fighting phytochemicals, so enjoy!

Q: On some Nutrition Facts food labels why aren't all the types of fat listed? For example: Total Fat 7g; Saturated Fat 2g; Trans Fat 0g. How do I know what type of fat the other 5 grams are? I think there are 4 types of fat: trans, saturated, monounsaturated, and polyunsaturated. Is this accurate?

A: Federal labeling laws require manufacturers to disclose total fat, saturated fat and trans fat on their nutrition facts labels. To determine the amount of healthful unsaturated fat (mono and poly) in a food, simply subtract the saturated and trans fat figures from the total fat.

Q: WHAT IS THE HEALTH BENEFIT OF WHITE POTATOES, IF THERE IS ANY?

A: Starchy vegetables, like potatoes, differ from their non-starchy cousins in their nutrient content and calorie count. While non-starchy varieties provide just 5 grams of carbohydrate and 25 calories per serving, starchy vegetables have three times the carbohydrates and roughly 80 calories per serving. Although starchy vegetables are more concentrated in calories than non-starchy veggies, they remain nutritious staples in a balanced diet. These foods provide many nutritional benefits. Potatoes, for example, supply almost twice the potassium of a banana. Starchy vegetables also provide dietary fiber when their skin is left intact. Over-reliance on starchy vegetables, however, can prove problematic. First, a diet without ample non-starchy options is lacking in many vitamins, nutrients and phytochemicals. And second, starchy varieties, like potatoes, are frequently prepared with added fat, salt and sugar.

Q: How much fiber is recommended for a healthy average adult? child?

A: The USDA recommends roughly 14 grams of fiber per 1000 calories eaten each day. Based on nutrition studies, it is best for adults to eat a minimum of 30 grams of fiber each day. To reach this goal, focus on a plant-based diet rich in vegetables, fruits, whole grains and beans. Increase your daily fiber intake gradually and make sure to drink plenty of fluid to avoid common problems like constipation.

Q: My father was diagnosed with Multiple Myeloma 3 yrs. ago. He has received excellent remission with good prognosis factors due to no chromosome deficiencies. He had tandem bone marrow transplants followed with 2 rounds of consolidation therapy and maintenance therapy for one year. He has been without medicine for nine months. If possible, I would like an outline of what he can do (diet, known supplements, etc.) to help keep him in remission.

A: Thank you for writing. I'm happy to hear your father is in remission. As a general rule of thumb, AICR does not advocate the use of dietary supplements to protect against cancer recurrence. The vitamins, minerals and phytochemicals that experts believe may offer some protective benefits against the disease are best received through consumption of vegetables, fruits, whole grains and beans -- not pills, powders or cocktails.

AICR experts have compiled a list of specific recommendations for prevention of cancer recurrence. Please note that these recommendations pertain to cancer survivors and those wishing to prevent cancer. They are suggestions for those who are no longer undergoing treatment for the disease. They include:

• Be as lean as possible without becoming underweight.
• Be physically active for at least 30 minutes every day.
• Avoid sugary drinks. Limit consumption of energy-dense foods (particularly processed foods high in added sugar, or low in fiber, or high in fat).
• Eat more of a variety of vegetables, fruits, whole grains and legumes such as beans.
• Limit consumption of red meats (such as beef, pork and lamb) and avoid processed meats. 
• If consumed at all, limit alcoholic drinks to 2/day for men and 1/day for women.
• Limit consumption of salty foods and foods processed with salt (sodium).
• Don't use supplements to protect against cancer.