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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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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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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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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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10 outstanding flavour combinations
Healthy food doesn’t have to be bland. In fact, the more flavour you bring to your meals, the more enjoyment you will get out of eating. 10 outstanding flavour combinations Below are 10 outstanding flavour combinations that I use over and over again. I encourage you to try these or come up with new and exciting ways of enjoying food. 1. Eggs and hot sauce This is my weekend brunch staple, eggs cooked any way (soft-boiled, fried or scrambled) with some sort of hot sauce. I always keep a variety of hot sauces in my fridge to match the overall vibe of the dish. 2. Avocado and vegemite I learned…
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8 ways to dress your salad
If you think you need to buy bottled salad dressings or learn how to make a vinaigrette in order to eat salad, you are wrong. In this article you will find 8 ways to dress your salad, which will help you up your vegetable intake. What are salad dressings? Salad dressings are often a combination of an acidic ingredient and a fat, often emulsified and seasoned with salt, herbs and/or spices. The acidic ingredient is usually a type of vinegar (e.g. red or white wine, apple cider, balsamic, rice) or citrus fruit juice (e.g. lemon, lime, orange). The fat is usually oil (e.g. olive, canola, sesame) because oils are liquid…
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Reusing flavour
Healthy food does not need to be bland or expensive. Reusing flavour means taking advantage of the flavour that is already present in other foods instead of throwing it in the bin or down the drain. Reusing flavour Pickle juice Pickle juice is the liquid in which different jarred or canned vegetables are packed. These include pickles, gherkins, cornichons, jalapeños, pearl onions, giardiniera, tsukemono (Japanese pickles), etc. Pickle juice normally contains water, vinegar and seasonings. Some contain sugar, artificial colours and other additives, so read labels if this is a concern for you. How to reuse Fermented vegetable juice Similar to pickle juice, this is the liquid that comes in…
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Last minute gifts for foodies
If you tend to procrastinate, it is probably too late to order gifts online. The good news is you can find last minute gifts for foodies in regular supermarkets and grocery stores. When buying gifts for someone you care about, it is good to put a bit of thought to get something that is special to them. If you don’t know them well, you can always ask their family or people who know them better in order to find out what their interests are. Foodies are a tricky bunch. Some are very particular about their taste, so it pays to do some research beforehand. Last minute gifts for foodies While…
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How to adjust carbohydrate intake
How to adjust carbohydrate intake is the third article in this short series dedicated to this important source of fuel for physical activity. We have described what are carbohydrates and the use of carbohydrate for sports. In theory, carbohydrate requirements can be calculated knowing a few variables, however in practice there is often a mismatch between estimated and actual requirements. Sources of mismatch Wrong calculations Biological factors These include insulin sensitivity and glucose oxidation rates, which will determine how much carbohydrate the athlete can actually use for fuel. Health conditions Actual vs predicted output In many cases, this is the biggest source of mismatch. Some athletes can predict with a…
