Steps to Healthier Eating

9 Simple Steps to Healthier Eating

Changing your lifestyle to eat healthier may take less willpower than you think. Research has zeroed in on some simple changes people can make to avoid what happens to most adults – gradual weight gain over time. In studies, each of the following had just a small impact on weight-gain. But together, they can add up.

• Focus on every bite. This helps you recognise when you are full, and stop eating sooner. Try chewing slowly and putting down your fork between bites.

Source

• Use a smaller bowl or plate. In studies, people ate a lot more from larger containers.
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• Use a skinnier glass to help control portions. People poured more into short, wide glasses than into tall, skinny ones that held the same amount.
  
• Move healthier foods to eye-level in the cupboard and refrigerator. Move unhealthy foods out of sight.
  
• Eat in the kitchen or dining room. Skip dining in front of the TV.
  
• Quit or cut down on chips and fries. Chips and fries were linked to a gain of about a pound each year.
  
• Stop drinking sugar-sweetened soda. These drinks were tied to ¼ pound gained each year.
  
• Eat more vegetables, whole grains, fruits, nuts, and yoghurt. Eating these foods was actually linked to a small weight loss over time.
  
• Sleep between 6 and 8 hours a night. Those who did gained less weight than those who slept less than 6 or more than 8.
  

Thank you for reading! 
Which step will you be adding to your daily routine?

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Source:

American Cancer Society. '9 Steps to Eating Healthier.'
 Available at: http://acs.informz.net/admin31/content/template.asp?sid=41082&ptid=1250&brandid=3343&uid=773469285&mi=4792582&ps=41082 

Last Accessed: 28-nov-2015

RE: 6 Foods with More Protein Than an Egg

This post is in response to the Eat This, Not That article about 6 Surprising Foods with More Protein Than an Egg.

I enjoyed the fact that they provided alternative fibre-rich, plant-based protein sources (excluding the cheese) and informed us (the readers) about the micro-nutrient (vitamin/mineral) properties. My issue with the article relates to the claim 'these foods contain more protein than an egg'. On one hand, the claim is valid but on the other, it is somewhat misleading.

When examined on a per meal basis, it is practical for one to consume 1 large (64 g) boiled egg by itself or paired with other foods. After-all, 1 large egg is equivalent to 1 serving of protein according to most national food guides. This cannot be said for the other foods listed (excluding the cheese).

 1 serving of pumpkin seed is 35 g (1 oz.)
 1 serving of kamut, uncooked is 42 g (1/4 cup) and ½ cup when cooked 
 1 serving of chickpea flour is 42 g (1/4 cup)
 1 serving of spinach, raw is 29 g (1 cup)
 1 serving sun-dried tomatoes is 4 pieces (14 g)
 1 serving cheese is 1 oz. (1 slice)

The quantities listed for some of the foods in the article contain more than one serving size, which is not a bad thing; if consumed throughout the day. However, the fact that most of these options are fibre-rich, make it challenging to consume in one meal.

 Another issue with the article is that some of the protein content listed relates to the raw and uncooked form of certain foods. This is true for the spinach and kamut. Kamut like many grains, digestibility increases once cooked.
 1 serving of cooked kamut contains 5 g protein; not more than an egg.
 1 cup cooked spinach contains 5 g protein; also not more than an egg.

Bottom-line: 
Food is so much more than its nutrients. Nevertheless, check out the poster above and pay attention to the macros (carbs, protein & fat) on the foods listed and be the judge for yourself.

Thank you for reading! 

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Sensitive to Dairy: Got Lactose?

Consuming dairy products (milk, cheese, yoghurt, kefir, butter and ghee) in any form has been a controversial issue within recent times. Despite this, there are persons who enjoy dairy out of habit, convenience and for its nutrient composition. 

On the upside, dairy products contain two forms of protein (whey and or casein), vitamin B12, riboflavin, choline, vitamin D, calcium, phosphorus, potassium and selenium. On the downside, it lacks fibre, it is rich in saturated fat and may contain hormones. Persons who have trouble digesting dairy fall into two major groups:  lactose intolerant and lactose maldigestion.  Lactose is the primary sugar (carbohydrate) found in dairy products. Lactose makes up 5% of milk's weight as such products made with milk will contain some level of lactose. 

The difference between lactose intolerance and lactose maldigestion, reside with the symptoms and amount of lactase [enzyme] present in the gastrointestinal tract. Lactose intolerant persons lack the enzyme-lactase to fully digest lactose. Lactose is normally broken down by lactase [enzyme] in the small intestine; when there is no lactase present, lactose is broken down by the bacteria in the large intestine resulting in persons experiencing a number of symptoms ranging from loose stools, flatulence,  bloating, lower abdominal cramping, nausea etc. Persons with lactose maldigestion, contain very small amounts of lactase [enzyme] and are able to tolerate varying amounts of lactose with zero to minimal side-effects. 

However, for persons who enjoy diary but have trouble digesting it, there is hope. 
Strategies to seamlessly cope with lactose containing products are:
1) Determining your lactose limit
2) Consuming dairy with other foods
3) Switching to lactose-free/lactose-reduced dairy products
4) Investing in over-the-counter- lactase supplements
5) Avoiding all dairy products

Option 1: Know your lactose limit
 It is difficult to control when a food with lactose will be consumed, thanks to cross-contamination as such it is best to determine how much lactose your body can tolerate on a daily basis. 

Doing this requires you to be very strategic with your food intake. Choose a day, record the amount of dairy product consumed, the type of product, and the symptoms experienced.  This can be done once a week or how often you desire. While it may seem like an experiment, it is the best way to determine your lactose limit.

Example:
Monday: The only dairy product consumed for the day is as followed:
Type of dairy: Milk, full-fat                                    Amount of dairy: 1 1/2 cups
Side-effects 3 hours later:  bloating, flatulence (gassey), felt queasy, slight lower abdominal cramping and diarhoea 

Friday: The only dairy product consumed for the day is as followed:
Type of dairy: Milk, full-fat                            Amount of dairy:  2 ounces (1/8 cup)
Side-effects 3 hours later: only bloating and flatulence 


  The following poster shares the lactose content in the different dairy products (click image to enlarge). 

Data sourced from USDA nutrient database

Option 2: Consume dairy with other foods.
Combining small amounts of dairy with other foods slows down the rate at which lactose reaches the intestines, thus giving the body enough time to breakdown enough lactose so that it does not cause an issue. Research indicates that most people with low levels of lactase can increase their lactose tolerance and comfortably consume 1 to 2 cups (8 oz.-16 oz.) of milk (or 24 g of lactose) with a meal daily (Suarez 1995 & Suarez 1997).  However, this requires as little as 1/4 cup of milk to be consumed with a meal, 3 times a day over a consistent period (Purdue University, 2000).
It should be noted, dairy products containing primarily casein (e.g. cheddar or  cottage cheese) and probiotics (e.g yoghurt and kefir) are the most tolerated forms of dairy in  persons with lactose intolerance & maldigestion. 
EXAMPLE of how to combine dairy include:  Spoon some Greek yoghurt over a fruit bowl, eat a spoonful of yoghurt with a spicy meal or add a dallop of yoghurt to oatmeal etc.

Option 3:  Consume lactose-free or lactose-reduced dairy products.
These are made from ultra-pasteurised, regular milk but the enzyme lactase is added during the processing. Lactose-free or lactose-reduced dairy products are often easier to digest and do not cause any side-effects because the added enzyme, breaks down 70-100% of lactose present.

It should be noted, these products tend to have a sweeter taste than regular milk because the lactase converts lactose into glucose, thus increasing the sweetness. 
Next time you purchase lactose-free dairy milk, look at the ingredient list you would find  a disclaimer saying: 'this ingredient [lactase] is not found in regular milk.' 
Please bear in mind, these lactose-free dairy products can be quite pricey compared with regular milk, regular yoghurt and regular cottage cheese. 

  

Option 4: Invest in some lactase-enzymes e.g. Lactaid or Dairy Ease
These are great items to have on hand especially when dining-out, as they breakdown about 70-90% of the lactose present. These lactose-enzyme tablets or drops can be purchased over the counter without a prescription. Some are fast acting, while others are slow acting, be sure to take it in an appropriate time frame to minimise any potential discomfort.

✑ Related article:Can You Develop Lactose Intolerance Later in Life?

Option 5: Avoid all dairy products
Once dairy is avoided, the best way to get the vitamins and minerals present in dairy, is to incorporate fortified non-dairy ‘milks’ such as almond, soy, coconut, hemp etc. and eat a variety of food from other food groups. Non-dairy ‘milks’ aim to mimic the texture and appearance of dairy-milk but be aware, the nutritionally quality of non-dairy ‘milks’ varies greatly:
 Most are low in protein (except soy and hemp) and total carbohydrates (except rice, oat-blends and the sweetened flavours)
 Most have under 200 mg sodium per 1 cup
 All are lactose-free and cholesterol-free
 All have calcium, vitamin D & vitamin B12 added
Aside from this,
 They can be pricey depending on the brand
 May contain controversial ingredients (e.g. carrageenan, artificial flavours, BHT etc.) 

Protein content of 'milk' alternatives from highest to lowest (L-R)

 May have a creamy to watery taste and mouth-feel
Whether these 'milk' alternatives can be used in the same way as milk, varies and requires experimentation.  For example: using rice milk in recipes calling for buttermilk, may not work as well but using full-fat coconut milk  instead of dairy creamers well in coffee drinks.

 ✑ Related article:Commercial Non-Dairy 'Milk' Substitutes 101

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Hope this post helps however, please talk with a health care provider or a registered dietitian, if more information is needed.

Disclaimer: While the consumption of dairy is not a requirement for adults, these strategies are aimed at those who enjoy dairy products or those who are tired of experiencing the side effects of the unintentional ingestion of lactose.

Thank you for reading! 

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References:
Suarez F, Savaiano D, Levitt MD. A comparison of symptoms after the consumption of milk or lactose‐hydrolyzed milk by people with selfreported severe lactose intolerance. N Engl J Med. 1995;333:1‐4.
Suarez F, Savaiano D, Arbisi P, Levitt MD. Tolerance to the daily ingestion of two cups of milk by individuals claiming lactose intolerance. AmJ Clin Nutr. 1997;65:1502‐1506.
Purdue University. "Lactose Intolerant? Get Milk." ScienceDaily. ScienceDaily, 27 January 2000.

What's New with Australia's Food Pyramid

Photo credit: The Australian Nutrition Foundation Inc, 3rd edition, 2015
click for a larger view

Australia has 5 official food groups however, the new food pyramid (released May 19 th 2015)  aims to promote a more plant-based diet among the population hence the reason it has 4 layers, which are:
Layer 1: Vegetables, Legumes & Fruit
Layer 2: Grains
Layer 3: Protein Foods e.g. Dairy, Alternatives, Lean Meat, Eggs, Fish, Nuts, Seeds and Legumes
Layer 4: Healthy Fats- Unrefined Oils; Cold pressed oils

✪ Key Aspects: Layer 1 is termed the foundation layer and represents the foods that should form 70% of the diet. This translates into:

Examples of 2 servings of fruit (Image: Popsugar)

    ✔ 2 servings of fruit daily
    ✔ 5 servings of vegetables daily  or
     ✔ 5 servings of  legumes daily

Examples of 5 servings of  legumes and vegetables (food Image: Healthedco)

✪ Key Aspects: Layer 2 is also apart of the  foundation layer but it focusses on whole-some grains and grain-products such as: plain oats, brown rice, quinoa, whole-wheat flour, whole-grain ready to eat cereals, whole-grain crackers, whole-grain pasta amongst others. These foods should also form 70% of the diet.

✪ Key Aspects: Layer 3 is filled with the foods that are promoted as great sources of protein, calcium, zinc, iodine and vitamin B12 but should be eaten‘moderately.’  These foods include  dairy, dairy alternatives, lean meat, eggs, fish, nuts, seeds, and legumes.

Most noticeable: Legumes are placed in two layers. In layer 1, legumes are classed as a type of vegetables but in layer 3 it serves as vegetarian source of protein.

✪ Key Aspects: Layer 4 or the apex of the pyramid contain sources of fat that provide heart healthy benefits as they are rich in unsaturated fats (polyunsaturated and monounsaturated fat); examples foods in this layer are olives, avocado, olive oil, safflower oil etc.  It is recommended, foods in this layer be included in the diet daily but in small and controlled amounts.

Most noticeable: Margarine and butter have been removed from the new pyramid due margarine being a source of trans-fats and butter being rich in saturated fat.

✪ Miscellaneous Aspects about the new food pyramid:
1) It recommends water as the primary beverage of choice.
2) It places restrictions on salt and added sugars ( e.g. table sugar, honey, maple syrup, sweetened condensed milk, molasses, syrup etc.). All the while, recommending the use of fresh, dried and ground spices and herbs to enhance the flavour and colour of meals and add health benefits.

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Further reading:

1) Nutrition Australia: http://nutritionaustralia.org/national/healthy-eating-pyramid/frequently-asked-questions

2) Ea For Health: https://www.eatforhealth.gov.au/food-essentials/five-food-groups

Commercial Non-Dairy 'Milk' Substitutes

People who chose to eliminate milk derived from animals for whatever reason, now have a wide array of commercially made 'milk' alternatives to choose from. 

Their choices include:-

❥ Nut Milk e.g. Almond milk, Cashew Milk, Hazelnut Milk

❥ Fruit Milk e.g. Coconut Milk

❥ Legume Milk e.g. Soy Milk
❥ Seed Milk e.g. Quinoa blend, Hemp Milk

❥ Grain Milks e.g. White Rice Milk, Brown Rice Milk and Oat Milk (Oat Drink)

Whether these options can be used and applied in the same way as traditional milk is debatable.  Nevertheless from a nutrition standpoint, the nutritional content of many non-dairy milk substitutes outrank the nutritional content of many commercial animal derived milks, in many aspects.

TABLE ABOVE SHOWS THE NUTRITIONAL CONTENTS OF MILK AND  NON-DAIRY MILK ALTERNATIVES
(Click image for a larger view)

Examining the table above, the following nutritional variations are apparent:

❣ Coconut Milk contains the most calories per 8 fluid ounce (fl. oz.) serving, with 80% of its calories coming from fat; mainly saturated fat (or easily digested short-medium chain fatty acids).
❣ Almond and Skimmed milk contain the least calories per 8 fl. oz. serving, with the majority of their calories coming from carbohydrates.
❣ Rice Milk is carbohydrate rich, with 80% of its calories coming from carbohydrates.
❣ Coconut Milk contains the most fibre and most saturated fat per 8 fl. oz. serving.
❣ Soy Milk contains the most sodium while the sodium content of coconut milk per 8 fl. oz. serving is the lowest.
❣ Coconut Milk and Soy milk have protein contents comparable to dairy milk.
❣  The carbohydrate content of milk is lower than most non-diary milks but unlike the non-dairy milks, the carbohydrate present is primarily natural sugars and not added sugar/sweetener. 

Gathering standardised nutrition information for the milk alternatives is rather challenging for two reasons. One, the USDA’s Online Nutrient Database does not have a standard nutrition reference for any of the milk alternatives, except for coconut milk. Two, the nutritional content of 'milk' alternatives varies drastically among brands due to each company having their own formula for making and flavouring the ‘milks’. For instance, some ‘milks’ contain thickening agents, evaporated cane juice, added vitamins and minerals, along with controversial ingredients such as carrageen and natural flavours.

In all, compared with traditional milk, non-dairy milks hold their own nutrition-wise. Many ‘milk’ substitutes come fortified and flavoured thus improving their micro-nutrient and flavour profiles. It is suggested to do a taste test among the brands until you find one with a flavour, texture (mouth-feel) and nutritional profile that is to your liking.   

SUGGESTION: "Using coconut milk in your morning coffee as a non-dairy creamer works seemingly well.  The high fat content of the coconut gives a similar, rich & creamy taste/mouth-feel to that of the dairy creamer," says Lauren O'Connor, MS, RD of Nutri-Savvy. In addition, it provides a healthy dose of easily digested short-medium chain fatty acids.

NOTE: Using non-dairy ‘milks’ as a replacement for dairy milk in your favourite recipe may require some trial and error, at first to see which type works best. (E.g. Almond vs. Soy milk in your Bran Flakes cereal or Soy milk vs Rice Milk in a vegan roux)
For a listing of some familiar brands of dairy 'milk' alternatives visit tumblr

Thank you for reading! 

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