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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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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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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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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…
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Sports foods vs sports supplements
Do you know what is the difference between sports foods vs sports supplements? Which one will improve your performance? What are sports foods and sports supplements? Sports foods Sports foods are foods or drinks specifically formulated to meet sport-specific needs (1, 2). Despite they resembling regular foods, they are not meant to be consumed as the sole source of an athlete’s nutrition (1). Sports foods may be designed to provide one or more of the following: Despite the fact that some common foods now include some of the elements listed above (most notably, protein), they are not automatically considered sports foods. Sports foods include: These foods are designed to be…
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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…
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Using AI to estimate food intake
Using AI to estimate food intake is an interesting and time-saving use of technology, especially when using photos. But how accurate is it? To answer this question, I ran a test using 5 of my recipes. For each one, I asked ChatGPT to estimate the nutritional content based on a photo of the dish and the ingredients list. I also ran the analysis using my dietetics software. Below are a few observations based on this experiment: Dish 1: Sweet potato, chickpea and haloumi bowl ChatGPT output based on photo To estimate the nutritional content of the meal in the image, let's break down the components based on the provided ingredients…
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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…
