Karen Collins, MS, RD, CDN American Institute for Cancer Research
Weekly column for the week of September 12, 2005
Q: Is it true that an alcoholic drink like rum mixed with diet cola has no carbohydrates?
A: Yes. Rum and other distilled liquors contain no carbohydrates. Diet soda doesn't contain any carbohydrates or calories either. The rum, however, has plenty of calories due to its alcohol content. If you drink 80-proof rum, a one-and-a-half ounce shot has just under 100 calories. Three shots of this have as many calories as most frozen dinners. Unlike the frozen dinner, the calories from the drinks don't bring any nutritional benefits. A rum and diet cola, however, does have fewer calories than a screwdriver or gin and tonic. These alcoholic drinks have calories from both the alcohol and the mixer. Whatever alcoholic drink you choose, it is important to limit the amount you have to control the calorie load. More importantly, to reduce your risk of breast cancer and other types of cancer, experts recommend that ? if you drink ? women should have no more than one drink a day and men no more than two.
Q: Do college students inevitably experience the 'Freshman 15' weight gain?
A: Weight gain the freshman year of college is common, but it is not unavoidable. Many college students who were active in sports during high school drop their participation or decrease their frequency of playing sports when they get to college. Although they may walk more to get to class than they did in the past, this exercise does not compare with the hours of intense sports practice they may have previously had each week. Although calorie burning usually decreases for college freshmen, their calorie intake often increases. Since college students are often up late at night, they may eat the equivalent of one or two additional meals a day. The extra eating seldom comes from balanced food choices. Snack foods, pizza, or submarine sandwiches ? higher calorie foods ? take the place of low-calorie vegetables and fruits that can fill students up with good nutrition. When students eat on the run throughout the day, they also tend to grab snack foods that provide a lot of calories without long-lasting energy. And although alcohol may be illegal for most students, it is too often a part of college life. The unhealthy current trend for drinking large amounts can increase calorie consumption drastically. To control weight and maintain good health and adequate amounts of energy, college freshmen, like everyone else, need to find ways to eat a lowfat, mostly plant-based diet, control portions and exercise daily. One way college students can reduce the chance of weight gain is to look for healthier options when they're dining in their school's cafeteria. They can also carry away fruit from the dining hall to snack on later when hunger strikes.
Q: How much do regular and light olive oils differ in fat and calories?
A: All oils, including all types of olive oils, have equal amounts of fat and calories. The different kinds of oils, however, do vary in the types of fat they contain. The only significant difference between regular and light olive oils is taste. Light olive oil is processed to have a light color and a subtle flavor, making it more like a vegetable oil. Either variety of olive oil is an excellent choice, and both are considered heart-healthy. No olive oil appears to promote cancer development. As with any oil, use moderate amounts to avoid getting too much fat and calories. Since there are 120 calories per tablespoon, you can soon reach an excessive amount of calories.
Reprinted with permission from the American Institute for Cancer Research
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