Ask a Nutrition Specialist - Your Questions, Answered
Thank You for Your Questions! 💚🥦
Hi everyone! I just wanted to take a moment to thank each of you for submitting your thoughtful nutrition questions. It’s been so inspiring to see your curiosity and commitment to better health!
I've gone through your questions and answered some of them below in this post. Whether you're curious about meal timing, supplements, balanced eating, or how to support your specific goals, I’ve done my best to give clear, evidence-based guidance.
Scroll down to read the answers ⬇️ And feel free to share or tag someone who might benefit too!
— Adam Tanner, Certified Nutrition Specialist
Q - Is Ghee healthy for everyone?
A - Though low in milk proteins, trace amounts may still cause reactions in those with highly sensitive dairy allergies. I would also suggest moderate consumption for individuals with heart disease or high cholesterol. Overall Ghee is an excellent option!
Q - Should I give my children supplements? If so, what supplements should I give them?
A - In most cases, healthy children who eat a balanced, varied diet don't need supplements. Whole foods are the best source of nutrients because they provide a complete nutritional package—vitamins, minerals, fibre, and other beneficial compounds. Children might need supplements in certain situations to help fill nutritional gaps or support healthy growth and development. Here’s a breakdown of the most common reasons:
Picky Eating - Many young kids go through phases of picky eating, limiting their intake of certain food groups. This can lead to deficiencies in key nutrients like iron, zinc, fiber, or vitamins A, C, and E.
Limited Diets (e.g., Vegan or Dairy-Free) - Children following plant-based, vegetarian, or dairy-free diets might not get enough of certain nutrients naturally found in animal products, such as: Vitamin B12, Iron, Calcium, Vitamin D and Omega-3 fatty acids (especially DHA)
Medical Conditions - Some health conditions (e.g., celiac disease, food allergies, or digestive disorders) can affect nutrient absorption or dietary variety, making supplementation necessary.
Low Sunlight Exposure - Vitamin D, which is crucial for bone growth and immune health, comes from sunlight. Kids who spend little time outdoors or live in less sunny climates may need a supplement.
Developmental Needs - During growth spurts, kids may need extra nutrients to support their rapidly developing bodies—especially calcium, vitamin D, and iron.
Poor Appetite or Underweight - Kids who struggle with appetite or are underweight may not be getting enough calories or nutrients from food alone.
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Q - I know a few people that have started taking Ozempic and I am wondering if you think it is safe to take? and effective for weight loss?
A - Ozempic (semaglutide, GLP-1 agonist) is a medication used primarily for type 2 diabetes and weight management. While it can be an effective tool for weight loss, it does come with a number of known potential side effects — some common, some more serious. An often overlooked and not commonly discussed side effect of these medications is a substantial reduction in lean muscle mass, which is critical for maintaining metabolic health. Since muscle tissue burns approximately seven times more calories than fat, losing muscle can result in a slower metabolism, making it easier to regain weight after discontinuing the medication.
I highly recommend that individuals considering or currently using these medications prioritize a sustainable, nutrition support plan and incorporate regular strength training into their routines to mitigate the risk of muscle loss and its associated metabolic consequences. Book a free consultation today so we can discuss a program that’s right for you!
Q - Are organic foods better? When or why should I eat organic?
A - Organic foods are grown or produced without 1) Synthetic pesticides or fertilizers. 2) Genetically modified organisms (GMOs). 3) Antibiotics or synthetic hormones (in meat/dairy).
If it is within your budget, I do recommend buying organic whenever possible. That being said, The Environmental Working Group (EWG) publishes annual lists to help consumers make informed choices about pesticide exposure in produce. Below I have included 2024’s “Clean Fifteen” and “Dirty Dozen” lists.
2024 EWG’s Clean Fifteen™
These 15 fruits and vegetables had the lowest levels of pesticide residues, making them safer choices if you're looking to reduce exposure: Avocados, Sweet Corn, Pineapple, Onions, Papaya, Sweet Peas (frozen), Asparagus, Honeydew Melon, Kiwi, Cabbage, Watermelon, Mushrooms, Mangoes, Sweet Potatoes + Carrots.
2024 EWG’s Dirty Dozen™
These 12 fruits and vegetables had the highest levels of pesticide residues, often with multiple pesticides present: Strawberries, Spinach, Kale, Collard & Mustard Greens, Grapes, Peaches, Pears, Nectarines, Apples, Bell & Hot Peppers, Cherries, Blueberries + Green Beans.
Q - How can I shop healthy on a budget?
A - There are a number of ways to shop and eat healthy on a budget. Grocery stores often have regluar, rotating sales which often run on 4-6 week cycles. Buying sale items in bulk is an excellent way to get quality items at a discount, sometimes saving you as much as 50%. This also goes for vitamins and supplements. Noble Wellness produces a monthly grocery guide for clients focused on optimized purchasing to save you money. When you work with us, we prioritize keeping you informed of affordable quality products, sales and special promotions.
Q - How much water should I drink each day?
A - The optimal amount of water you should drink each day depends on several factors—such as your body size, activity level, climate, and overall health. Here are general guidelines: Men: 3.5-4 litres (120-135 oz) and Women: 2.5-3 litres (85-100 oz). Adjust accordingly if you are exercising regularly, In hot/humid environments (Increase intake to account for sweat loss), Pregnant or Breastfeeding (add 10–24 oz more daily) or if you are sick or experiencing diarrhea/fever where extra hydration is important.
An easy rule of thumb is to aim for at least 8–10 cups (64–80 oz) per day minimum and then adjust based on how you feel, sweat, and urinate (clear or pale yellow = hydrated). Quick signs you may need more water - dry mouth, headache, fatigue, dark urine or dizziness.
Pro Tip: Natural salt (like sea salt or Himalayan pink salt) contains sodium, magnesium, potassium, and calcium—essential electrolytes that help: regulate hydration, support nerve and muscle function, prevent cramps during workouts or hot weather. It also improves water absorption and supports adrenal function. A small amount of salt can help your body absorb water more efficiently at the cellular level—especially helpful for athletes or anyone sweating a lot.
Add a splash of lemon and a pinch of salt to 1 litre of water for a simple, natural electrolyte drink. Avoid heavily salting your water—too much sodium can raise blood pressure or cause bloating in sensitive individuals.
Q - What Is a Food Intolerance?
A - It’s when your body has trouble digesting a certain food, often due to enzyme deficiency, chemical sensitivity, or gut imbalances. Unlike food allergies, intolerances aren’t life-threatening, but they can be uncomfortable and chronic.
Q - How can I tell if I have a food intolerance?
A - Identifying a food intolerance can be tricky, because symptoms often show up hours after eating and can be mistaken for other issues. But here are some clear steps and signs to help you figure it out:
Common Symptoms of Food Intolerance: Bloating or gas, stomach pain or cramping, diarrhea or loose stools, constipation, fatigue or brain fog, headaches or migraines, nausea, Skin issues (acne, eczema), mood swings or irritability.
Symptoms usually appear within a few hours to a day after eating the trigger food. If you believe you may have a food intolerance, please feel free to reach out to support@noblewellness.ca for help identifying it and what steps you can take to help mitigate the effects.
Q - What’s the best way to stop sugar cravings?
A - Sugar addition and cravings can be extremely difficult to manage. Here are a few effective way to stop or reduce sugar cravings.
1. Eat adequate protein & healthy fats. Low protein = unstable blood sugar = cravings. Build meals around quality protein and add healthy fats like avocado, nuts, olive oil.
2. Balance your blood sugar. High-carb meals spike blood sugar, then crash—triggering sugar cravings. Pair carbs with quality protein and healthy fat. Opt for low-glycemic carbs like oats, quinoa or sweet potatoes.
3. Don’t skip meals! Going too long without food leads to low blood sugar and major sugar cravings. Eat every 3–4 hours (3 meals/day) during the day and include adequate protein at each meal.
4. Stay hydrated as even mild dehydration can feel like sugar cravings.
5. Get enough sleep. Lack of sleep increases hunger hormones and decreases fullness hormones—leading to more sugar cravings. Adults should aim for 7–9 hours of quality sleep per night.
6. Satisfy your sweet tooth smartly. If you’re going to have something sweet, make it a nutrient-dense choice. Here are some healthy examples: Berries + Greek yogurt, Apple slices with almond butter or Dark chocolate (70%+).
7. Supplements can help as some people crave sugar due to deficiencies. Check with a professional, but some common adult deficiencies are Magnesium, which supports blood sugar regulation and Chromium which may help with glucose control.
8. Opt for options that use natural sugars rather than refined sugar. Noble Wellness offers delicious, natural sugar solutions that satisfy your sweet tooth and support your health goals. Email us at support@noblewellness.ca to get a few of our favourite free sugar-free recipes straight to your inbox!
Thank you again for your wonderful questions! I will post more of your questions and my answers in another post very shortly. Your interest in nutrition is what keeps this community strong, and I’m grateful to be a part of your wellness journey. Keep the questions coming—and stay nourished! 🌱