Nutrition
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Sugar in fruit
Fruit, one of the 5 core food groups, is also one of the most misunderstood. Core means central and the implication is that we all should be eating fruit regularly to stay healthy. However many people, including perfectly healthy people, are concerned about sugar in fruit. Fruit contains naturally occurring sugars, which include glucose and fructose, in varying amounts. If you consult a food composition database you can find the average amount of sugar in different types and varieties of fruit, e.g. apple vs pear, pink lady apple vs Granny Smith apple. The key word here is average because there are multiple other factors that will change the actual amount…
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Meal replacements
Meal replacements are foods designed to replace one or more meals in a day. They are commonly used for weight management but have other possible uses. What are meal replacements? According to FSANZ, a formulated meal replacement is a food that has been formulated to replace one or more meals (but not all meals) per day. It must contain a minimum of 12g of protein, 850kJ (203kcal) and 25% RDI of the following vitamins: A, thiamin (B1), riboflavin (B2), niacin (B3), folate (B9), B6, B12, C, D, E and minerals: calcium, iodine, iron, magnesium, phosphorus and zinc (1). In my view, a product containing only the minimum requirements is not…
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5 key strategies for effective weight management
There are many factors that contribute to weight gain, including physiology and physical activity. In this article you will find 5 key strategies for effective weight management in no particular order. While the strategies below do not guarantee immediate success, they will likely make a significant contribution in your journey to achieve sustainable weight management. 5 key strategies for effective weight management 1. Whole vs processed foods Eating more whole foods (e.g. vegetables, fruits, meat, poultry, fish, dairy foods, whole grains, legumes, nuts and seeds) as opposed to ultra-processed foods likely translates to greater satiety with fewer energy ingested. Whole foods are also less likely to spike blood sugar levels,…
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To eat or skip breakfast?
There are several reasons why you may choose to eat or skip breakfast. However, many people do not give this decision much thought. Breakfast has the reputation of being the most important meal of the day as our bodies literally run on energy provided by food. Skipping breakfast has been correlated to many negative consequences, including weight gain, metabolic dysregulation, reduced ability to focus and reduced exercise performance. Despite this, out of all the meals of the day, breakfast seems to be the one most people choose to skip. Some of the reasons include: Eating breakfast can help get many people on the right track with regard to body composition…
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Why read nutrition labels?
One of the top pieces of advice I give to clients is to read nutrition labels. Many people’s reaction is “Why read labels? Can’t you just tell me what to eat??!!”. The answer is: it’s complicated. Check this article if you don’t how to read food labels. Why read labels? While I am of the opinion most of the food you eat should not come with nutrition labels, the truth is we all eat things out of packages. In general, you should read labels if you care about what you put into your body. Below are more specific reasons to read labels and some examples. 1. To check the ingredients…
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5 foods that are not really that high in protein
Protein is finally getting the attention it deserves, however many people are not choosing the right sources and/or the right amounts. How much protein do we really need? Humans are resilient. No matter how much we push it, people will be able to survive on minimal amounts of nutrients, including protein. However, if you want to optimise health, you should try to get 1.2-1.6 grams of protein per kilogram of ideal body weight per day. In addition, it is recommended to distribute your protein doses throughout the day to make sure you are able to digest and utilise every single bit. There is evidence that most people should be consuming…
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Recipe: Overnight oats
Overnight oats are a very popular breakfast because it cuts down on prep time. They are made by soaking oats in a liquid (usually milk) overnight. Overnight oats are superior to traditional porridge because: More than a recipe, this is a template you can follow to make overnight oats based on ratios. I like using milk and yoghurt as the wet ingredients and a ratio of 1:1:1 oats to milk to yoghurt. The recipe calls for 1/3-1/2 cup of each. If you are a smaller individual or have a smaller appetite, go with 1/3 cup. Ingredient recommendations About the toppings My personal preferences I normally make my overnight oats with…
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Protein yoghurts
Protein yoghurts are the food industry’s response to the demand on higher protein in an already protein-containing food. What is yoghurt At its simplest, yoghurt is a fermented dairy product made by adding specific bacterial cultures to milk. While there are non-dairy yoghurt alternatives, we will be talking about dairy yoghurt in this article. Why yoghurt? I recommend regular yoghurt consumption to most of my clients. This is because yoghurt is a source of protein, calcium and probiotics. Adequate protein intake is fundamental for every aspect of life. Moreover, individuals who are highly active, who are looking to improve body composition or who need to mitigate muscle and/or bone mass…
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Sports drinks vs electrolyte supplements
If you are an athlete, a coach, or an exercise enthusiast you might have wondered what are the differences between sports drinks vs electrolyte supplements. Moreover, you might be interested in knowing if/when you need either in your life. Sports drinks vs electrolyte supplements – What are they? Sports drinks Sports drinks are, in their simplest form, a combination of water and easily absorbable carbohydrate (e.g. glucose) for hydration and fuel. However, some sports drinks do not contain water (as they come in powdered form), some contain extra ingredients (e.g. electrolytes, creatine, vitamins), some contain multiple type of carbohydrates for better absorption, and some contain no carbohydrate (i.e. sugar-free sports…
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How to eat enough fibre
Most people agree that dietary fibre is important for health but not everyone knows how to eat enough fibre. Dietary fibre is present in different amounts in plant-based foods, including grains and cereals, legumes, vegetables, fruit, nuts and seeds. Individual foods have typically more than one type of fibre. Certain types of fibre have been identified as being beneficial for particular health conditions. Therefore, it makes sense to aim at consuming a wide variety of fibre-containing foods to consume a wide variety of dietary fibre types, which will in turn protect against a wide variety of health issues. Fibre requirements The Australian guidelines specify a target daily intake of 25g…
