Should I listen to my food cravings?
It is important to listen to your body. Deprivation diets don’t work. They are unsustainable and usually lead to unhealthy eating patterns (including binge and overeating). Try a healthier version of the food you crave or enjoy a small amount of what you crave. Eat very slowly and enjoy your food. Make sure to take note of whether the food satisfied your craving. Try to work out why you are craving. Is it for emotional reasons, out of habit or perhaps boredom?
Is a fat free diet best?
Our bodies need healthy fats to function at their peak and to avoid deficiencies. Healthy fats contain vitamins and minerals, omega 3 and 6 and antioxidants. Limit saturated fats (animal fats, cocoa butter, coconut oil and palm oil) by choosing low fat dairy products, lean meats and avoiding pre packaged snacks (such as chips and biscuits). Enjoy healthy fats and oils (all other vegetable oils) in moderation.
Are multivitamins needed for increasing energy levels?
Multivitamins are useful if diet is inadequate or for those with increased requirements (e.g. pregnancy). It is better to get the nutrients you need from whole foods. If multivitamins are boosting your energy levels then you need to assess your diet.
Does green tea contain caffeine?
Green tea contains the same amount of caffeine as black tea. Teas are high in antioxidants. Limit caffeine containing drinks to two or three per day.
Do eggs increase cholesterol?
It is a common myth that eggs increase cholesterol. Eggs are an excellent source of nutrients. They are high in protein (for muscle growth and repair), vitamins and minerals. Eggs play an important role in a healthy diet, especially for vegetarians. They are a quick, easy meal or snack. Eggs are eligible for the Heart Foundation’s tick of approval! Research shows that healthy individuals can enjoy up to two eggs per day. Individuals with high cholesterol should limit their intake to two to four per week.
Do carbohydrates make you fat?
Weight gain occurs when your energy IN (food and drink) exceeds your energy OUT (metabolism and physical activity). Carbohydrates are an excellent fuel for your brain and working muscles. Think about what you are eating and portion size. Skip the high calorie, low nutrient carbohydrates (e.g. sugar, lollies, soft drinks). Choose wholegrain breads and cereals which are full of B vitamins and fibre.
Are wheatgrass and goji berries ‘super foods’?
Wheatgrass is the equivalent of having a serve of green veggies. And like all berries, goji berries are high in antioxidants. A cheaper and tastier way to obtain the health benefits from these foods is to eat your five serves of vegetables and two fruit everyday! Try frozen berries for a summer snack or warm them up on a cold winter’s night.
My mum always told me “milk and orange juice curdle in your stomach.”
Can you eat carbs and protein in the same meal?
There are many myths circulating about ‘food combining’. Luckily, our body can digest any combinations of food, any time in the day. All food is a combination of different nutrients. From birth a baby can digest breast milk which is a combination of protein, fat, carbohydrates, vitamins and minerals.
Do overweight people have a slow metabolism?
Overweight people have a higher metabolism as they have more weight to carry around. As you lose weight, your metabolism decreases as you lose both fat (weight you are carrying around) and lean muscle (metabolically active). For improved metabolism make sure to start the day with breakfast, eat at regular intervals and do weight bearing exercise (to maintain lean muscle mass).
Does soy cause cancer?
Soy is linked to reducing risk of heart disease, helping to reduce hot flushes in menopausal women, and reducing breast and prostate cancer. Public confusion of soy occurred as people receiving treatment for, or in remission of, breast or prostate cancer should avoid soy supplements. These people can still enjoy two to three soy products per day. Get the health benefits of soy products by including it in your healthy eating. Here is a fantastic tofu burger recipe - it's a great vegetarian recipe, guaranteed to impress even meat lovers!
Which is healthier - butter or margarine?
Butter is high in unhealthy, saturated fats. Margarines are high in unsaturated or healthy fats. All fats have the same calories per gram but differ by their effect on our cardiovascular system. Margarine is healthier as it promotes a healthy heart. Try a canola oil, sunflower oil or olive oil.
Are organic foods more nutritious?
While you may chose organic foods for environmental reasons, conventional foods are just as nutritious as organic. Make sure to have five serves of vegetables and two serves of fruit everyday, either conventional or organic. Consider ‘food miles’ when choosing foods (how far has that food travelled to get to your plate?). Try to eat locally produced foods.
Can eating single foods such as celery or grapefruit cause weight loss?
It is a common myth that celery uses more energy to digest than it provides. While these foods are healthy, low calorie foods, they are not calorie free. Unfortunately no single food can cause weight loss. If you want to lose weight you need to make sure that the energy you expend is higher than your energy intake.
Does heating olive oil turn it bad?
In home cooking, healthy oils do not get changed into unhealthy ones. To preserve the delicate flavour of olive oil, do not cook it past its smoking point. To ensure the health of your oils, never reuse oils.
How long does meat take to digest?
It is a myth that meat can take days to digest. It takes about 6 hours to be completely digested. For healthy digestion ensure adequate fluid and fibre.
My friend told me "Don't worry about a big night drinking, just do an extra half hour at the gym." Is this a good philosophy?
Most people overestimate the energy they expend while working out and underestimate their energy intake. It’s about balance. Enjoy a healthy diet with regular exercise. Don’t deprive yourself but don’t deceive yourself either. Each glass of wine you have can take over an hour to burn off at the gym. Enjoy your favourite treats, sometimes in small amounts and create a healthy attitude towards physical activity.
Should I eat breakfast? Does eating breakfast lead to consuming more food in the day?
Breakfast wakes up your fasting body, kick starting your metabolism. Breakfast foods are usually very nutritious. In addition, having a nutritious breakfast reduces your chance of over eating later in day (usually unhealthy snacks). You should eat within two hours of waking up.
Is it all in the genes?
Except in a few cases, genes impact the susceptibility of a person to gain weight in an environment that supports excess calorie intake and reduced exercise. Many genes are involved. Rather than look for blame, focus your energies on creating a healthy lifestyle.
Is the more weight lost per week the better?
Fad diets which promise quick weight loss are unsustainable. The initial weight you lose is probably not fat. Healthy weight loss is considered to be up to 1kg per week. Slower weight loss has a better effect on metabolism. Slow weight loss is easier to maintain, increasing the chances that the results you obtain are long lasting. Begin as you wish to continue.
Is fruit juice as healthy as the whole fruit?
Juice lacks the fibre of whole fruits, making it less filling than a piece of fruit. Juice is energy dense and easy to over-consume. A glass of juice has similar calorie content as a glass of soft drink. The Australian Guide to Healthy Eating recommends a maximum of 125ml (half a glass) per day. Make sure to enjoy whole fruits.
Recipes of the Month: Risotto Cake
Cauliflower and Broccoli soup
Article written by Kate Wengier, APD.
Read this months Food Thought - Hara Hachi Bunme
Quote of the Month:
"The most remarkable thing about my mother is that for thirty years she served the family nothing but leftovers.
The original meal has never been found."
Calvin Trillin
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