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Simple tip to get enough fruits and vegetables!

Did you know? 92% of Australians don’t consume enough vegetables daily (<5 serves). 52% of Australians don’t consume enough fruits daily (<2 serves). 2 in 3 (63%) of Australians are overweight or obese from excessive energy intake (carbohydrate, fat, protein, alcohol). Simple tips: 1) Fill half of your plate or bowl with non-starchy vegetables first. Then place your carbohydrates (grains or starchy vegetables) and lean protein which should be one quarter each. 2) Obtain your intake of dairy and fruit food groups by adding them into meals or having them at midmeals. Don’t delay and try it today :) Disclaimer: This is for general healthy eating. If you have any health conditions see a die

Q: Why do I have food cravings pre- or during menstruation? Is it linked to hormonal changes?

A food craving is an intense desire to eat a specific food or types of food, which can contribute to overeating and weight gain. Research has been inconclusive but there has been increasing evidence towards emotional and restrained eating as the cause. Potential mechanisms: 1. Decrease in progesterone and oestrogen pre- and during menstruation. However, studies have shown that cravings remain post-menopause, cravings remain despite increasing progesterone levels and found no association between oestrogen and cravings. 2. Emotional eating. Cravings are a ‘learned behaviour’ to cope with negative emotions such as cramp pain or depressed mood pre- and during menstruation. 3. Restrained eat

Q: Is dark chocolate good for my heart?

Chocolate is made from cocoa pod (a fruit) which contains antioxidants called polyphenols (in particular flavanols). Dark chocolate contains more cocoa solids than milk chocolate. The evidence is behind high polyphenol (≥500mg) cocoa/chocolate which can increase endothelial (blood vessel cell) function, modestly reduce systolic blood pressure and reduces platelet activity (blood clotting) to benefit heart health. However, during processing flavanols are removed due to their bitter flavour. Manufacturers are also not required to provide flavanol content on product labels. In addition, The Heart Foundation does not recommend “consuming milk chocolate or dark chocolate for the prevention or t

How do I reduce my risk of the ‘silent disease’ (osteoporosis)?

Bone composition= 65% hydroxyapatite (calcium and phosphorus) + 25% water +10% collagen +other minerals. We reach our Peak Bone Mass (the densest and strongest our bones can be) when we are 19-30 years old. After this age we cannot deposit more calcium in our bones. If we do not get enough calcium from our diet, calcium is withdrawn from our bones without any symptoms. This could lead to osteoporosis (‘porous bones’) and increase risk of fractures. Most people don’t know they have osteoporosis until they have a bone mineral density scan or a fracture. Dairy is rich in calcium. Higher dairy serves are recommended for adolescents for skeletal growth, elderly from reduced absorption efficiency

Q: Does milk cause phlegm?

No, studies have shown that milk does not cause phlegm or increase mucous production in throat or airways. However, you may feel that your saliva is thicker from the temporary mixing of milk and saliva. Don’t avoid dairy. It’s an important source of calcium and protein! Aim to reach your daily dairy serves today :) Source: Wüthrich B, Schmid A, Walther B, Sieber R. Milk Consumption Does Not Lead to Mucus Production or Occurrence of Asthma. Journal of the American College of Nutrition. 2005;24(sup6):547S-55S. Pinnock CB, Graham NM, Mylvaganam A, Douglas RM. Relationship between Milk Intake and Mucus Production in Adult Volunteers Challenged with Rhinovirus-2. American Review of Respiratory Di

“Weight”, who’s talking? Body Fat or Weight?

Everyone talks about weight. But what is it? Body weight= fat + muscle + organs + bones + water Health risks arise from excess body fat. Excess body fat can increase risks of fatty liver, type 2 diabetes, high blood pressure, stroke, heart disease and certain cancers. Some fat is essential for body functions such as in bone marrow, organs, central nervous system, muscles and female reproduction. So what we want is to ‘lose excess body fat’, not necessarily ‘lose weight’. Person A who’s 70kg with 35% body fat has higher health risks than Person B who’s 70kg with 19% body fat. Generally, the body fat cut-off points for higher health risks are ≥35% for women and ≥25% for men. The figure below s

What is healthy eating? Back-to-the-basics! Warning: Content is not ‘sexy’ and is not the newest fad

One food does not provide all the nutrients we need, having a balanced diet would help you obtain all the essential nutrients required for good health and the prevention of chronic diseases such as type 2 diabetes, heart disease, obesity, osteoporosis. Base your meals and snacks on the FIVE CORE FOOD GROUPS: Vegetables Fruits Grains- wholemeal, wholegrain or high fibre varieties Dairy- reduced fat Meat/alternatives- lean Non-core foods are your discretionary i.e. junk foods such as hot chips, meat pies, soft drinks. They are typically ‘Energy-Dense-Nutrient-Poor’. The number of non-core food serves you can have in a day depends on your physical activity levels. If you are quite sedentary thi

Simple tip to get enough fruits and vegetables!

Did you know? 92% of Australians don’t consume enough vegetables daily (<5 serves). 52% of Australians don’t consume enough fruits daily (<2 serves). 2 in 3 (63%) of Australians are overweight or obese from excessive energy intake (carbohydrate, fat, protein, alcohol). Simple tips: 1) Fill half of your plate or bowl with non-starchy vegetables first. Then place your carbohydrates (grains or starchy vegetables) and lean protein which should be one quarter each. 2) Obtain your intake of dairy and fruit food groups by adding them into meals or having them at midmeals. Don’t delay and try it today :) Disclaimer: This is for general healthy eating. If you have any health conditions see a die

Q: Why do I have food cravings pre- or during menstruation? Is it linked to hormonal changes?

A food craving is an intense desire to eat a specific food or types of food, which can contribute to overeating and weight gain. Research has been inconclusive but there has been increasing evidence towards emotional and restrained eating as the cause. Potential mechanisms: 1. Decrease in progesterone and oestrogen pre- and during menstruation. However, studies have shown that cravings remain post-menopause, cravings remain despite increasing progesterone levels and found no association between oestrogen and cravings. 2. Emotional eating. Cravings are a ‘learned behaviour’ to cope with negative emotions such as cramp pain or depressed mood pre- and during menstruation. 3. Restrained eat

Q: Is dark chocolate good for my heart?

Chocolate is made from cocoa pod (a fruit) which contains antioxidants called polyphenols (in particular flavanols). Dark chocolate contains more cocoa solids than milk chocolate. The evidence is behind high polyphenol (≥500mg) cocoa/chocolate which can increase endothelial (blood vessel cell) function, modestly reduce systolic blood pressure and reduces platelet activity (blood clotting) to benefit heart health. However, during processing flavanols are removed due to their bitter flavour. Manufacturers are also not required to provide flavanol content on product labels. In addition, The Heart Foundation does not recommend “consuming milk chocolate or dark chocolate for the prevention or t

How do I reduce my risk of the ‘silent disease’ (osteoporosis)?

Bone composition= 65% hydroxyapatite (calcium and phosphorus) + 25% water +10% collagen +other minerals. We reach our Peak Bone Mass (the densest and strongest our bones can be) when we are 19-30 years old. After this age we cannot deposit more calcium in our bones. If we do not get enough calcium from our diet, calcium is withdrawn from our bones without any symptoms. This could lead to osteoporosis (‘porous bones’) and increase risk of fractures. Most people don’t know they have osteoporosis until they have a bone mineral density scan or a fracture. Dairy is rich in calcium. Higher dairy serves are recommended for adolescents for skeletal growth, elderly from reduced absorption efficiency

Q: Does milk cause phlegm?

No, studies have shown that milk does not cause phlegm or increase mucous production in throat or airways. However, you may feel that your saliva is thicker from the temporary mixing of milk and saliva. Don’t avoid dairy. It’s an important source of calcium and protein! Aim to reach your daily dairy serves today :) Source: Wüthrich B, Schmid A, Walther B, Sieber R. Milk Consumption Does Not Lead to Mucus Production or Occurrence of Asthma. Journal of the American College of Nutrition. 2005;24(sup6):547S-55S. Pinnock CB, Graham NM, Mylvaganam A, Douglas RM. Relationship between Milk Intake and Mucus Production in Adult Volunteers Challenged with Rhinovirus-2. American Review of Respiratory Di

“Weight”, who’s talking? Body Fat or Weight?

Everyone talks about weight. But what is it? Body weight= fat + muscle + organs + bones + water Health risks arise from excess body fat. Excess body fat can increase risks of fatty liver, type 2 diabetes, high blood pressure, stroke, heart disease and certain cancers. Some fat is essential for body functions such as in bone marrow, organs, central nervous system, muscles and female reproduction. So what we want is to ‘lose excess body fat’, not necessarily ‘lose weight’. Person A who’s 70kg with 35% body fat has higher health risks than Person B who’s 70kg with 19% body fat. Generally, the body fat cut-off points for higher health risks are ≥35% for women and ≥25% for men. The figure below s

What is healthy eating? Back-to-the-basics! Warning: Content is not ‘sexy’ and is not the newest fad

One food does not provide all the nutrients we need, having a balanced diet would help you obtain all the essential nutrients required for good health and the prevention of chronic diseases such as type 2 diabetes, heart disease, obesity, osteoporosis. Base your meals and snacks on the FIVE CORE FOOD GROUPS: Vegetables Fruits Grains- wholemeal, wholegrain or high fibre varieties Dairy- reduced fat Meat/alternatives- lean Non-core foods are your discretionary i.e. junk foods such as hot chips, meat pies, soft drinks. They are typically ‘Energy-Dense-Nutrient-Poor’. The number of non-core food serves you can have in a day depends on your physical activity levels. If you are quite sedentary thi

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