-
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…
-
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…
-
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…
-
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…
-
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…
-
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…
-
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…
-
Smart eating for managing diabetes
Alongside physical activity, dietary modifications can make a huge difference for people living with diabetes. In this article you will find valuable tips on smart eating for managing diabetes. According to the latest statistics, 1 in 20 Australians have diabetes (1). In simple terms, diabetes is a health condition in which the body does not produce enough insulin and/or is not effective at using it for transporting sugar from the blood into cells. As a result, individuals with diabetes have a high level of sugar in the blood, which can lead to multiple complications and eventually death. The sugar in the blood comes from both the carbohydrates in the food…
-
Bowel cancer and diet
June is Bowel Cancer Awareness Month, an annual reminder from Cancer Australia of a cancer that touches many lives and cannot only be prevented but also treated when caught in time. Bowel cancer is the second deadliest cancer in Australia. About 103 people die due to bowel cancer each week (about 5350 people per year). What is bowel cancer? “Bowel cancer, also known as colorectal cancer, can affect any part of the colon or rectum; it may also be referred to as colon cancer or rectal cancer, depending on where the cancer is located (1)”. Bowel cancer risk factors Like any health conditions, risk factors for bowel cancer can be…
-
Winter weight gain
Winter weight gain is a well-documented issue around the world. There are several factors contributing to this, including the end of year holidays in the Northern Hemisphere. Winter weight gain due to holidays Studies have found people gain up anywhere from 0.41 to 0.88kg on average during the end of year holidays (Christmas, New Year, Thanksgiving in North America, etc.), which in the Northern Hemisphere occur in winter (1). This makes sense due to many factors that cluster around the holidays such as energy-dense meals and desserts, numerous social gatherings which involve food, increased alcohol intake, and a decrease in physical activity. Winter weight gain due to climate On the…
