Nutritionist Expert Sarah Mirkin InterviewAshley conducted an interview with nutritionist expert Sarah Mirkin, RD. Sarah specializes in weight management, reduction of cholesterol and triglycerides, diabetes control and prevention, and eating for optimal nutrition and energy. She also works with people with gestational diabetes, celiac disease, lupus, food allergies, irritable bowel syndrome, fibromyalgia, malnutrition, vegetarians, vegans, elderly, and pregnant and lactating women. SARAH: If a teenager is too tired to exercise they are either not eating a balanced diet or not getting adequate rest. Eating small frequent meals throughout the day should keep energy levels high. Make sure to include a balance of whole grains, lean protein, and plenty of fruits and vegetables. Try to fuel your body every 3 to 4 hours, and get plenty of shut eye. ASHLEY: What do you think about energy drinks, such as Red Bull, Monster, Rock Star, etc.? 
SARAH: Vitamin supplements are not beneficial unless there is a deficiency. I would advise teenagers to follow a healthy balanced diet with adequate calories, fruits, vegetables, whole grains, healthy fats and lean protein, so that they are getting the nutrients they need from their diet. If a teenager is following a low calorie diet than it is a good idea to supplement with a daily multi-vitamin. ASHLEY: What’s better – 6 small meals a day, or 3 big meals a day? SARAH: Small frequent meals will help to keep a teenagers energy levels high all day long. Teenagers have fast metabolisms and high energy(calorie) needs. If teens go too long between meals they will have dips in enegy. It's best to refuel every 3 to 4 hours to keep blood sugars stable, enegy high, and to avoid overeating at meals. ASHLEY: I know there’s teens out there who will sometimes skip a meal like breakfast if they’re trying to cut down the calories they eat a day. Is this okay or dangerous?
ASHLEY: How should someone handle having a sweet tooth? SARAH: A "sweet tooth" is usually a result of a diet that is not balanced. Eating sugar or processed carbohydrates will cause a spike in blood sugar levels and then drop to a low level. This causes feelings of fatigue and "sugar cravings". It’s a vicious cycle. I see teens all the time that start out their day with a big glass of juice. Juice is 100% sugar and don't understand why they are feeling tired and craving carbs and sweets all day. Try to minimize sugar and white, processed carbohydrates. Balance your meals with lean protein, fruits and veggies and whole grains. ASHLEY: Is there a number for how many calories a teenager should be burning each day? SARAH: To get a good idea of the number of calories you are burning use the Harris Benedict equation. Better yet go to my website and click on BMR calculator for your basil metabolic rate. www.kitchencoachrd.com. The BMR gives you the approximate # of calories you use at rest. The next step is to add exercise to the equation. The link will step you through it. ASHLEY: How does someone figure out what they should weigh to be healthy? SARAH: To determine a healthy weight for your height use BMI chart. This formula does not take muscle mass, age, or sex into account but it will give you a good idea of whether or not you're in a healthy weight range. There is a BMI calculator on my website at www.kitchencoachrd.com. The healthiest weight for a teenager is the weight that you feel your best at, and that you can maintain simply by following a healthy balanced diet and being active. If you need to struggle to maintain your "ideal body weight" than that is probably not a healthy weight for you. ASHLEY: If you're someone who doesn't gain weight when you eat junk food, does that mean it's okay for that person? SARAH: Even if you don't gain weight eating "junk food" there are several reasons why it is not a good idea. First, you will constantly have energy highs and lows from blood sugar spikes and crashes. Second, you will be missing out on important nutrients you need for growth and development and to look and feel your best both now and in the future. It will also set you up for difficulty maintaining a healthy weight as an adult. It is common for a teenager to have a fast metabolism, allowing them to consume high amounts of calories with our gaining weight, but once you start to get a little older your metabolism will change by slowing down. Eating habits can be tough to change. If you are eating a healthy diet as a teenager it is likely those habits will follow you to adulthood and you will lead a healthy life. ASHLEY: Okay, that wraps things up. Thanks for the great info! SARAH: Thank you for involving me in this, Ashley. I really enjoyed answering the interview questions. To ask a nutrition question click ASK AN EXPERT
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For more than 11 years Sarah Mirkin, RD has been working to inspire, motivate and educate people to achieve optimal health through permanent lifestyle changes. Sarah uses a "non-diet" approach. Deprivation diets are a short term solution. Lifetime success can only be attained by nourishing the body with healthy foods that are enjoyable and conducive to ones nutrition goals.
Everyone can benefit from the help of a Registered Dietitian. If you struggle with your weight, have a medical condition, or just want to make that you are eating for optimal nutritional health, you need to speak to Sarah Mirkin, RD.