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How many fruits and vegetables do you really need?
Most people agree that eating fruits and vegetables is beneficial for health. But how many fruits and vegetables do you really need? There is no clear answer but chances are you are not eating enough! Why fruits and vegetables? Fruits and vegetables contain a variety of nutrients including vitamins, minerals, dietary fibre and phytochemicals. Most also contain carbohydrates, which are a great source of energy, important for immune function, recovery, etc. Fruits and vegetables are also low in kilojoules and many are high in volume, contributing to optimal body composition. Finally, eating more fruits and vegetables crowds out other unhealthier foods from our diet. What about anti-nutrients? You have probably…
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4 useful nutrition apps
Yes, spending too much time on your phone can be detrimental to health. However, some apps can be great tools to support a healthy lifestyle. Below are 4 useful nutrition apps I routinely recommend to patients. Yuka This app allows you to scan foods (and cosmetics) and displays a rating based on a weighted scoring system. The scoring system takes into account the food’s nutritional value (based on energy, sugar, salt, saturated fat, protein, dietary fibre, and fruit and vegetable content), the additives and whether the food is organic or not. As other scoring systems, this algorithm is not 100% fool proof, but it is a very good start. Another…
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How to choose a good Greek yoghurt
Most people agree Greek yoghurt is a healthy food. With so many options available in supermarkets, it is useful to know how to choose a good Greek yoghurt. What is Greek yoghurt Greek yoghurt has become synonymous with either: According to Dairy Australia, Greek yoghurt is “a denser type of yoghurt that is made by straining whey from the yoghurt curd to give it a thicker and creamier consistency and a distinctive tangy taste” (1). The word “style” in Greek-style yoghurt serves the same function as it does in other food products. It indicates a product that resembles the “real thing” but does not quite meet the same requirements. In…
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Protein density
If you are looking to increase your protein intake without eating too many calories, you should look at the protein density of the foods you are consuming. What is protein density? According to Merriam-Webster, density is “the quantity per unit of volume, unit of area, or unit of length” (1). While not proper, protein density refers to the amount of protein for a specific measure of volume or weight or a particular food. Therefore, protein-dense foods are those that contain more protein per kilocalorie, for example. Why protein? Even though protein has become a “health halo” word used in packaging to attract sales, it is not really a fad. Protein…
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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…
