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Healthy showdown

Healthy showdown – which food or drink is healthier?

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Do you ever get confused about which is the healthier option when buying everyday food and drink products?

Our in-house dietitian, Jessica Fuller, reveals which of the following options you should choose.

Welcome to the healthy showdown!

Cos lettuce vs iceberg lettuce

Whilst cos lettuce does contain slightly more calories per 100g, it also has 11 times the amount of Vitamin A and three times the amount of folate and Vitamin K!

Both cos and iceberg lettuce will provide a refreshing crunch to your meals. However, simply swapping iceberg to cos lettuce can be an easy way to up your vitamin intake.

Winner: Cos lettuce

Iced tea vs hot tea

A pot of hot tea contains plenty of antioxidants which can provide several health benefits. The typical store-bought iced tea, per 250mL glass, has 22g of sugar which equals 5½ teaspoons!

Would you really add 5 teaspoons of sugar to your regular hot tea?! Probably not. Next time you feel like an iced tea, brew a regular hot tea and fill the glass with ice and 1 tsp of honey.

You now have a healthy iced tea with only 5g of sugar! Plus, your homemade brew of iced tea will have the same antioxidants, catechins and flavonoids as hot tea.

Winner: Hot tea

Tuna vs salmon

Both tuna and salmon are considered a source of oily fish and therefore contain Omega 3 fatty acids. This is essential for helping to prevent heart disease and stroke and may also play protective roles in cancer and other conditions.

Tuna has less calories, less fat and a similar protein content than salmon in a 100g serve. However, calories aren’t the only thing that matters in health.

Salmon has eight times more Omega 3 than tuna and is considered a ‘super source’ of Omega 3.

Both tuna and salmon can be included as part of a balanced diet but in terms of the Omega 3 content and health benefits that come along with Omega 3 intake, salmon is the winner.

Winner: Salmon

Apple vs orange

Fruit in general is a great go-to snack that is full of fibre, micronutrients and low calories.

Apples and oranges are just two examples. But is one better than the other?

Oranges have 12 times the amount of Vitamin C than apples, which is necessary for the growth, development and repair of body tissues.

It’s also involved in many body functions, including formation of collagen, absorption of iron, the immune system, wound healing, and the maintenance of cartilage, bones, and teeth.

Both are similar in calories and contain similar amounts of sugar and fibre.

Winner: Draw (unless you need more vitamin C, in which case orange is the winner)

Egg vs chicken

Eggs and chicken are both high quality animal protein sources. Protein is essential for muscle growth, recovery, and keeping you fuller for longer.

Chicken has less calories per 100g and twice the amount of protein of eggs! However, eggs contain many other important nutrients along with protein including higher amounts of essential Omega 3 and 6 fats than chicken which are beneficial for cognitive function and brain development.

Eggs also contain small amounts of nearly all vitamins and minerals! Depending on your nutrition goals, either option is great. A good variety of both is recommended.

Winner: Draw

Beer vs wine

The alcohol content of wine is typically higher than beer. Therefore, a standard drink of wine is considered around 100ml and a standard drink of mid-strength beer is considered around 375ml.

A typical restaurant sized glass of white wine is 150ml which has 121 calories, which is twice as many compared to 150ml of beer.

However, beer is generally served in 425ml glasses, which contains 182 calories.

Red wine in particular also contains resveratrol, an antioxidant that may have heart health benefits. However, there is also increasing evidence that any alcohol consumed can have a negative impact on health!

Winner: Wine

How did you go?

Did you pick a winner? We hope so!

If you have any questions or need help with your diet, make a booking today with your friendly Pascoe Vale dietitian, Jessica Fuller.

You’d be amazed at the kinds of things a dietitian can help with.

 

Note: This information is of a general nature only and should not be substituted for medical advice. It does not replace consultations with qualified healthcare professionals to meet your individual medical needs.

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Healthy eating tips

7 easy healthy eating tips

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Healthy eating is important, and we know it.

A national Omnipoll survey indicated 52% of Australians want to improve their eating habits and lose weight. However, only 1 in 20 of us meet daily recommended fruit and vegetable servings.

If you’re just a ‘beginner’, changing the way you eat can seem daunting and overwhelming. But it doesn’t need to be.

Here are 7 easy healthy eating tips to get you started on your healthy eating journey.

1. Prepare more meals at home

What you make in your own kitchen is probably lower in fat, sugar and salt than if you ate out. You’re also more likely to serve yourself a smaller portion.

2. Plan ahead

Take 5 minutes at the end of each day, or 20 minutes on a Sunday, to plan out your healthy meals and snacks.

Make sure you have the ingredients you need, and if required, schedule some time to buy them. This will cut down your nights of takeaway and two-minute noodles!

3. Follow the ‘Healthy Plate’ guidelines

Have you seen a ‘healthy plate’ before? It’s half filled with non-starchy vegetables, one quarter is filled with lean protein, and the final quarter is for low GI carbohydrates.

Keep to these proportions and you’ll be well on your way!

4. Try one or two new recipes each week

Learn to love healthy food by researching and preparing new recipes that pack flavour. There’s heaps out there!

Make sure you plan these nights in advance. Inviting family and friends over for dinner is the perfect incentive.

5. Make the most of leftovers

When planning your meals for the week, consider when you might benefit from having leftovers, and prepare extra portions on days or nights when you can cook.

You’ll love coming home to a home-cooked meal after a long day, and the money you’ll save by not buying lunch.

6. Always have a fridge stocked with vegetables

Like point number 3, your lunch and dinner plate should always be half-full with vegetables, so make sure your fridge is ready!

Get the most out of your veggies by storing them in the crisper, and become familiar with shelf-lives, so you know which ones to use first.

7. Have a contingency plan

Some days, all planning and good intentions go out the window. So, always keep some frozen veggies and steamed-fish pouches in the freezer.

Soup is also a great option – just make sure there aren’t too many preservatives or salt (you can read the label if in doubt).

Help is at hand

If you need help with your diet, don’t hesitate to contact Jessica Fuller. She’s your friendly and knowledgeable Pascoe Vale dietitian who can help answer nutrition-related questions, prepare personalised meal plans for you and much more.

 

Source: The Nutrition Code

Note: This information is of a general nature only and should not be substituted for medical advice. It does not replace consultations with qualified healthcare professionals to meet your individual medical needs.

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Tips for healthy eating on a budget

8 tips for healthy eating on a budget

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On a budget, and worried about increased grocery bills?

The truth is – eating healthier will probably save money overall, because you will be purchasing less takeaway, and making more meals from scratch. However, your grocery bills are likely to increase, and this can seem overwhelming!

To help ease you into heavier grocery demands, we’ve compiled eight tips for healthy eating on a budget.

1. Select recipes with fewer ingredients

During your healthy eating journey, you may be experimenting with new recipes using fresh produce.

Why not select meals with fewer ingredients to reduce your costs? Or, consider what ingredients you already have in your fridge and pantry, and select recipes to complement this.

2. Shop seasonally

In-season fruit and vegetables will be cheaper to purchase, so opt for meal ideas and snacks that feature seasonal produce.

For example, spring vegetables include leeks, Asian greens, beetroot, broccoli, peas, asparagus, silverbeet and cauliflower. Fruits include avocados, apples, mandarins, strawberries, rhubarb, pears and bananas.

Also, make sure you check out your local farmer’s markets, and larger fresh food markets. Some greengrocers will have daily specials on seasonal fruits and vegetables.

3. Buy home brands where you can

Sure – for certain products (e.g. bread, crackers and cereals), there may be key nutritional differences between the ‘big brands’ and the supermarket home brands.

However, for wholefood products such as rolled oats, natural yoghurt, frozen berries and nuts – there is little or no difference. So why not save yourself a dollar or two!

4. Choose recipes using mince

Mince is usually the cheapest way to buy meat and chicken, gram for gram.

Mince-based recipes are usually great for cooking in bulk and freezing too, reducing the number of times you need to cook in a week. You know what that means – more time to hit the gym or spend time with family and friends!

5. Incorporate plant-based meals

Including vegan or vegetarian meals in your menu plan will definitely save you some hard-earned cash.

And, studies have shown that transitioning towards a more plant-based diet carries many health benefits, including reduced risk of certain cancers and metabolic diseases.

We suggest looking for plant-based meals that include at least 15-20g of protein per serve, so that you feel full after eating.

6. Make your own yoghurt

If you devour yoghurt like we do, you’d recognize how expensive this habit can be! Specifically, 1kg of Greek yoghurt can set you back at least $5-7.

If you have time on your hands, you can make your own yoghurt for less than $2 per kilogram, using milk and a starter culture.

7. Keep your eye out on specials

This is an obvious one, and applies to all ingredients, from vegetables through to meat. With regard to meat on special, don’t be turned off if the impending use-by date.

If you don’t plan on using this product until later in the week, stick it straight in the freezer straight away and defrost on the day you wish to cook it. When you freeze raw meats, the use-by date no longer applies – in fact, you can extend their ‘life’ for up to 6 months!

8. Don’t feel pressured to buy organic

Organic products are always more expensive. That is, unless they are on special.

And, whilst organic products may be more environmentally friendly (note – this is not always the case!), the jury is out as to whether there are any nutrition or health benefits for the extra dollars you spend. If you are on a budget, consider whether it’s worth spending the extra on organic food.

If you still prefer to buy organic, perhaps you can select some organic products and not others (e.g meat but not vegetables), or make cost savings elsewhere using the tips above.

Need nutrition advice?

We hope you liked our tips for healthy eating on a budget. If you need professional nutrition advice, it’s easy with our dietitian in Pascoe Vale.

Simply make an appointment online or call 9304 0500. We’d love to see you soon!

 

This article originally appeared on The Nutrition Code.

Note: This information is of a general nature only and should not be substituted for medical advice. It does not replace consultations with qualified healthcare professionals to meet your individual medical needs.

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Eat more vegetables

8 tips for increasing your daily vegetable intake

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To celebrate National Nutrition Week, here are eight tips to help you increase your daily vegetable intake.

Let us know if you have any questions or need help!

1. Try and cover half your plate at dinner with vegetables.

This guarantees at least two to three serves of vegies at dinner! You can even use this strategy at lunch and breakfast. Adding 1-2 measuring cups of vegetables to these meals will definitely help you get your five serves of vegies in.

2. The vegetables you eat can be fresh, frozen or tinned.

It doesn’t matter! All contain the same nutritional profiles. So, if you’re getting home late tonight and don’t have time to chop up the vegies, feel free to use some frozen vegetables, or even try the pre-cut vegetables from the supermarket.

3. Add some vegetables to your breakfast (or even an easy Sunday night meal).

Add diced vegetables to scrambled eggs or an omelette or frittata. Capsicum, mushrooms, spring onion, spinach, zucchini and tomatoes are good options that go well with eggs. Or, you could sauté some spinach, mushrooms and tomato to have on the side.

4. Try and have one meat-free day a week.

Eat a dish based on lentils and legumes instead. ‘Meat-free Monday’ is a health promotion that started a few years ago that many people like to follow.

5. Add grated vegetables.

Add grated vegies like carrot and zucchini to sauces and any dishes that involve mince such as pasta sauces, tacos and burritos.

6. Try making poke bowls.

These have become super trendy in 2018 and are also easy to make at home. Choose at least three different vegetables to have (such as sweet corn, shredded cabbage, avocado, lettuce, spinach, tomato and capsicum) to go with some protein and wholegrains (such as quinoa or brown rice). Minimal cooking required!

7. Add vegetables to your smoothies.

Adding greens such as spinach, kale, avocado, broccoli or cucumber is a great way to boost the nutritional content of your smoothie and help meet the five serves a day.

8. Snack on some vegetables if you’re hungry in between meals.

Vegie sticks such as celery, carrot, capsicum and cucumber go well with vegetable-based dip such as hummus.

Makeover your meals

It’s a good idea to take some of your favourite meals and give them a bit of a makeover to see where you can add extra vegetables in.

Take pasta bolognese, for example. You could grate some vegetables through the sauce, or bulk the sauce up with some lentils, or you could have a side salad or plate of cooked vegetables to accompany your bowl of pasta.

Getting nutrition advice is easy

For help and advice about eating more vegetables to improve your diet, make an appointment with our in-house dietitian today.

 

Source: The Nutrition Code

Note: This information is of a general nature only and should not be substituted for medical advice. It does not replace consultations with qualified healthcare professionals to meet your individual medical needs.

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dietitian nutrition Melbourne

It’s National Nutrition Week!

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Looking for an easy way to improve your nutrition? Ready to make some small changes for big gains?

Then look no further than this year’s National Nutrition Week campaign: Try for 5. It encourages all Aussies to have five serves of vegetables a day.

We’ve all heard it before: eating more vegetables is the number one strategy to improve health and lose weight.

But how else are they beneficial?

Eating vegetables can reduce chronic disease

Having more vegies in our diet can reduce the risk of chronic disease. This includes coronary heart disease, stroke, some cancers and type 2 diabetes.

Eating vegetables can help fight depression

New emerging evidence has found that eating vegetables helps improve mood and reduces the risk of depression. And yet, only 4% of Australians are eating enough vegetables!

That means a lot of us are missing out on essential nutrients that help us to function properly including vitamins and minerals (e.g. vitamin C, magnesium and folate), phytonutrients, antioxidants and dietary fibre.

How many vegetables are we eating?

The average Australian is only eating about half the amount of vegetables that they should be.

This is leading to an increased number of cases of obesity, chronic diseases and poor mental health (including an impact on memory and learning).

Not only are we missing out on essential nutrients available in vegetables, we are replacing our vegetable intake with processed foods that are high in unhealthy fats, salt and sugar (not so great for our health).

One extra serve can help

Did you know that just one extra serve of vegies a day can reduce your risk of mortality by 5%? That’s pretty impressive.

Imagine how your health would improve if you had five serves of vegies every single day!

A serve of vegetables includes:

  • ½ cup of cooked green or orange vegetables (such as broccoli, spinach, carrots and pumpkin)
  • ½ cup of cooked dried or canned beans, peas or lentils
  • 1 cup of green leafy or raw salad vegetables
  • ½ cup sweet corn
  • 1 medium potato or other starchy vegetable (sweet potato, taro and cassava)
  • 1 medium tomato.

So, now that you know how important vegies are, how can you start having more of them? Simply read our 8 tips for increasing vegetable intake every day!

Further reading

Getting nutrition advice is easy

We offer an in-house dietetics service. This means we can give you professional help and advice about nutrition, including eating more vegetables to improve your diet.

You can make an appointment online or by calling 9304 0500.

Happy Nutrition Week!

 

Source: The Nutrition Code

Note: This information is of a general nature only and should not be substituted for medical advice. It does not replace consultations with qualified healthcare professionals to meet your individual medical needs.

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