educational post · previous posts

ask the dietitian … part IV

Here’s why you should not neglect eating soy or whole wheat foods:

In continuation of my Q and A session with Jennifer Bryant, registered dietician, and certified diabetic educator, specializing in weight management, I asked Jennifer to answer the question why as she suggest eating another one of her top ten foods. This week she dives into the reasons why soy and whole wheat foods should be apart of your daily diet and how much you should be eating. To recap from previous weeks and/or to read Jennifer’s 10 foods with examples click here.

Q. In your opinion name ten foods that are necessary to a persons daily diet, include example and why?

A. Here is the seventh food essential to your daily diet and why:

Soy foods: tofu, edamame, soy nuts, soy nut butter (if dietary restrictions prevents you from eating soy choose another bean or legume as a substitute)


Soy is the only vegetable protein that is complete, meaning it contains all 9 of the essential amino acids.  Soy foods have been shown to help prevent breast cancer if consumed at an early age (before age 12).  They also have properties that help to reduce the risk of heart disease and some cancers if consumed as part of a well-balanced diet.  Try to include at least one serving (about 1 oz of soy nuts, ½ cup edamame, 2 oz tofu, and 2 Tbsp of soy nut butter) of a soy food every day!

A. Here is the eighth food essential to your daily diet and why:

Whole grains: whole wheat bread, corn tortilla, wild rice, quinoa (if dietary restrictions prevents you from eating gluten choose …rice, quinoa, or starchy vegetables as a substitute)


Whole grains are one of our main sources of B vitamins, zinc, and fiber.  B vitamins assist with our body’s metabolism, meaning it helps our body use the calories consumed from carbohydrates, proteins, and fats.  Zinc has many functions, it acts as a powerful antioxidant, it has several immune properties, and it helps with growth and repair of body cells.  Adequate fiber intake has been shown to reduce risk of colon cancer, and it assists in overall digestion.  Getting 4-6 (1 oz) servings of whole grains daily can help you get the appropriate amounts of B vitamins, zinc, and fiber.

get help: If you live in the Albuquerque, NM, metro area and would like a free consultation with a dietitian or weight management counselor please contact:

Southwest Endocrinology Associates
5501 Jefferson Street NE
Suite 700
Albuquerque, NM 87109

 We specialize in weight loss, optimizing physique, and diabetes management.  The initial “Program Consultation” visit is Free.

… send in your questions or comments for Jennifer about soy and/or whole wheat foods this week. Thanks again to Jennifer for taking the time to educate us and answer our food related questions. Happy Monday!


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