Tuesday, September 24, 2013

A better food environment


Emily Scott is currently completing her last two months of a three year bachelor in Food and Nutrition at Deakin University. After finishing her study, Emily endeavours to complete her masters in dietetics. With a new found passion for social media, Emily thoroughly enjoys utilising the web to portray her love, knowledge and ideas about food to others. Emily is currently completing a year internship with dietitian Melanie McGrice and is the President of FANS (Food and Nutrition Students), a social committee at Deakin. 

Connect with Emily on LinkedIn


As I near the end of my food and nutrition degree, I have been thinking about what these two concepts mean to me. I’ve been asking myself those hard-hitting questions,such as Why did I choose to study nutrition? and What is it about food that has got me so hooked?

Well, it took numerous cups of tea and plenty of pondering but I think I’ve got it. The short answer to my question is that I love food, and more importantly eating! (Let’s not forget about eating)

Now call me crazy, but usually if you love something there should be no criticism, no hate, and certainly no guilt associated with it. So, why do so many of us feel all 3 so naturally with something that we enjoy so much? Why do we have this love-hate relationship with food?

Our relationship with food... for better or for worse

Researchsuggests it is our gender and other social and environmental factors that fuel our food insecurities. This influences our ability to make the right decisions when it comes to food. Society has painted a picture of the so-called ‘perfect’ body and many of us feel the need to strive to meet these unrealistic demands. This creates even more pressure to choose the ‘right’ diet to give us that body. Unfortunately, this often leads to placing labels on particular foods. By doing so, these negative associations will most likely place limits on our food choices, which can often lead to binging. Now in my eyes, this brings you right back to square one. Except, now you are more than likely placing a whole lot of negative feelings towards particular foods. Not to mention, harbouring a fair bit of guilt towards yourself, leaving you feeling unenthusiastic about eating in general. For many this is a vicious cycle. So to prevent this, guilt and hate need to be removed from the equation and replaced with acceptance and moderation.

A healthy diet is beneficial and necessary for an overall happy and prosperous life. This is a very well researched and understood point. My idea of a balanced, happy and healthy diet is one that includes those taboo foods every once in a while, and feeling OK in doing so. How many of us can eat that slice of chocolate cake and not feel guilty about it an hour later? 

Have your cake and eat it too

Here is the trick. Learn to enjoy the cake. Simply enjoy it in moderation, say once or twice a week. Create a healthy balance. How about planning to enjoy something? If you know you’ve got a special occasion coming up and they are going to serve your favourite macaroons, which you know you will have more than one (who can stop at one?), then plan for that. Eat healthy all day leading up to those macaroons and then eat them and enjoy them. 

Personally, I always try and have dessert. For me, it is my way of avoiding placing negative connotations on the word and what comes with it. I do this by thinking about what I have eaten during the day, and working out what I still need to eat to meet a healthy balanced diet. For example, at the end of the day I usually find I have not had my 2 1/2 serves of dairy. So I will have a tub of yoghurt or cheese & crackers to make up the difference. This is an example of what the majority of my desserts would be like, healthy and simple, but still dessert. At least once a week, I will make sure I remove my nutrition hat and have that TimTam or slice, because I want to and I enjoy it.

The point that I am trying to make is that having a biscuit with your tea after dinner once in a while isn’t a sin and should not have a derogatory label associated with it. I am not saying that we should all be having sweets and chocolate all day everyday, but instead accept that these are foods that can be a part of your diet, as long as they are included in a nutritious and healthy diet and lifestyle. You’ll see if you do this, you will not only avoid the nasty cyclic effect of restriction but you will also love your food, love yourself and love eating a lot more. Personally, I could not think of a more beautiful relationship.


Editor's note:

Thanks Emily, what an insightful post. I completely agree with you about having a treat every now and then and not feeling guilty about it. Food should be enjoyed, not loathed! I wrote my own personal story on this topic a couple of years back, you can read it here.

I'd love to hear from our readers as to how you incorporate healthy behaviours into your diet and how you ensure that you enjoy food to its full potential. Comment away!


Sunday, September 22, 2013

Which whey to healthy bones - Part 2

Recently we looked at the nutritional differences between cow’s milk and soy milk. But if you are also considering other milk alternatives that are showing up in the supermarket aisles like almond milk, rice milk, oat milk and permeate-free milk, this post is for you!

By guest blogger Jenna Obeid
 
Almond, Rice & Oat Milk
These products are simply derived from their name! They are all dairy-free options so are great as milk alternatives for those who are lactose intolerant, however, be aware of their sugar content and their lack of protein & calcium.
Take a look at the ingredients list of a particular almond milk below. You can see that the top two ingredients are water and sugar, with almonds only making up 2.5% of the product.





Now have a look at the breakdown of macro-nutrients (as well as calcium) in a 250mL glass of cow’s milk & milk alternatives below.
Milk type
Protein
Total fat
Carbohydrate
Energy
Calcium
Cow’s milk, reduced fat
9.5g
3.0g
15.3g
530kJ
126 cal
303mg
Soy milk, reduced fat
8.3g
2.3g
14.8g
675kJ
161 cal
Typically 300mg when fortified (unfortified: 33mg)
Almond milk, regular
1.3g
3.0g
11.5g
325kJ
77 cal
Typically 188mg when fortified
Rice milk
0.7g
3.0g
23.7g
522kJ
125 cal
Typically 300mg when fortified
Oat milk
2.5g
2.5g
29.5g
640kJ
153 cal
Typically 300mg when fortified

So, before picking your milk type, decide what it is you want to get out of this type of drink. If you want a high-protein drink then it is probably best not to choose almond, rice or oat milk as they are much lower than cow’s and soy milk. 
Luckily, most commercial almond, rice and oat milks are fortified with minerals and vitamins (with most containing added calcium). However, it is the protein content of these drinks that makes it so nutritionally different to regular cow’s milk.

What if I'm lactose intolerant?
For those of you who are lactose intolerant and confused about the wide range of lactose-free milk alternatives on the market, before buying your milk alternative understand that if you're wanting your milk to mimic the nutrient composition of cow’s milk, it might be wise to opt for soy due to its high protein content.
Also, many organic and non-commercial brands of oat, almond and rice milk that are NOT fortified with calcium don’t even show the calcium content of the milk on their product labelling – so we can assume that unless these products are fortified with added calcium, you can’t count on these drinks for strong bones! (Note: These products will often be marketed as lower kJ options - targeting young women wanting to lose weight - but these are not a substitute for dairy milk as they lack the protein and calcium.)
In saying all this, something like almond milk can be a great base for smoothies due to its sweet and nutty taste. But always look for calcium on the nutrition panel, it should be listed & contain >100mg calcium per 100g.
What does 'Permeate Free' mean?
A relatively new label on milk products these days is permeate-free milk. Milk permeate is a by-product of milk processing which is made up of lactose and some vitamins and minerals. This ‘permeate’ is what is left over when processed dairy products, such as cheese, are made. The processed dairy product will only utilise the protein and fat from the milk, therefore the ‘permeate’ is what is left over. This is then added back in to regular cow’s milk.

 
While the nutritional differences in regular milk compared to permeate-free milk is negligible, at the end of the day it comes down to personal preference as to whether you want regular cow’s milk or permeate-free. Either types of milk can contribute to a healthy diet!

The Dietitians Association of Australia believe that the issue surrounding milk is that Australians are not consuming enough calcium-rich foods (such as milk and milk alternatives), not the permeate that is found in the milk.

More FAQs on Permeate
 
Jenna’s take-home message…
Milk and milk alternatives that are fortified with calcium are essential for healthy bones. While many new milk alternatives might be quite low in protein when compared to soy and cow’s milk, choose your milk wisely and decide exactly what it is you want to get from it!
Focus on consuming a milk type that contains a healthy serve of protein and is low in saturated fat, as well as a drink that contains a wide range of vitamins and minerals for optimal well-being (including calcium, whether it be naturally occurring or fortified).
At the end of the day, if you just want milk that tastes like real milk – enjoy the drink regularly in the way that best suits your lifestyle and preferences for good health!


Editor's note:

Thanks Jenna for this fabulous 2-part series on milk and milk alternatives. It's been wonderful having you on board this month and I look forward to hearing more from you at Cheering for Nutrition!




Monday, September 2, 2013

Which whey to healthy bones - Part 1

I must admit when it comes to coffee I'm a soy latte kinda girl.

It's not because I'm lactose intolerant, or because I don't like the taste of dairy milk. It's just that I
simply love the taste of soy in coffees. I find a soy latte much more creamier than a skinny latte, and no, ladies and gentlemen, the soy milk that I use (Soy Milky)... don't have no soy aftertaste :)

The truth is, people choose their milk for a range of different reasons. Taste, texture, digestion, calories, calcium... the list goes on. But are all milks equivalent in terms of the nutritional goodness inside them, and do they all serve the same purpose in building strong bones?
I asked Dietetics student Jenna Obeid to find out.

Jenna Obeid is a dietetics student who has completed a Bachelor of Food Science and Nutrition at Deakin University. Jenna is studying her masters degree at the University of Canberra and is a student representative for the Dietitians Association of Australia. Jenna is passionate about food and living a healthy lifestyle, and enjoys blogging and writing in the area of nutrition. Connect with Jenna on twitter and check out her blog here. 


Do you often feel like the man on the Paul's Smarter Milk television advertisement who walks in to the store asking for milk?

“Low fat, no fat, full cream, high calcium, high protein, soy...... Light, skim, omega-3, high calcium with vitamin D and folate or extra dollop?”

If you’re blown away by all of the milk and milk alternatives on the market these days and not sure which milk you should be drinking, then keep reading!
Cow's milk vs soy milk
There are a wide range of nutrients found in cow’s milk including calcium, potassium, magnesium, zinc, phosphorus, B vitamins, vitamin A and of course, protein! Soy milks on the other hand tend to be cholesterol free, contain omega-3s, and are typically fortified with a range of vitamins and minerals. They are also a great source of protein.

Will drinking cow's milk make me fat?
As shown in the table below, a glass of reduced fat cow’s milk has fewer calories in it than a glass of reduced fat soy milk. Cow’s milk also contains more protein and a naturally occurring serve of calcium! Research has also found that people who eat dairy are more likely to have a healthy BMI than those who don't. So it's definately not something to be cutting out if you want to lose weight.
Type of milk
Energy
Protein
Cow’s milk
Reduced fat 250mL 
530kJ
(126 calories)
9.5g
Soy milk
Reduced fat with added calcium 250mL
675kJ
(161 calories)
8.3g


Can I get enough calcium from soy milk?

Soy milk that contains calcium in amounts similar to cow's milk is fortified with calcium (ie calcium is added to the product because it does not naturally contain it!) While it has been shown that the bioavailability (how well a nutrient found in a food is absorbed in to the body) of nutrients is better in some naturally occurring foods than in fortified foods, it is unclear whether this is the case for calcium. A study in the Journal of Nutrition in 2005 looked at the bioavailability of calcium in cow's milk compared to fortified forms. It was found that calcium in cow's milk was absorbed at similar levels to the calcium carbonate-fortified soy milk.

Opting for soy?

If you decide to drink soy milk over cow's milk, be sure that the product is fortified with calcium! Look for a label that states the product contains calcium, and on the back on the nutrition panel, look for a product that contains >100mg calcium per 100g.

If you're unable to consume cow's milk, yet you "just want milk that tastes like real milk!", Vitasoy have a great range of soy milks called Soy Milky that tastes very similar to cow's milk.

 

Cow's milk for the win - but which one is best? Full cream, reduced fat or skim
If you are one to stick to good old reliable cow’s milk, it is always recommended to choose reduced fat or skim varieties, as suggested in the Australian Guide to Healthy Eating. This guideline has been made mainly because of the fact that full cream dairy products contain more kilojoules than reduced fat or skim products. And with obesity on the rise, mose people will benefit from choosing the lower kilojoule options.

However, there are a couple of exceptions to this rule. Firstly, children under the age of 2 should consume full fat dairy for developmental reasons. Secondly, if you're a really active person or maybe you're a bloke who just can't handle the skim stuff, then there's nothing wrong with consuming full fat dairy (and it's better to have your 3 serves than none at all). Just stick to milk, yoghurt and cheese, and keep ice cream and chocolate for special occasions. 
Here is the breakdown of energy and macro-nutrients in a glass of full fat, reduced fat and skim cow’s milk.
Type
Energy
Protein
Carbohydrate
Fat
Full fat
733kJ
(174 calories)
8.8g
15.8g
8.8g
Reduced fat
530kJ
(126 calories)
9.5g
15.3g
3.0g
Skim
368kJ
(88 calories)
9.3g
12.5g
0.3g

All in all, skim & reduced fat cow’s milk are high in protein, low in fat and are a natural source of calcium.

 
But exactly how much calcium is enough for good health?

For most Australian adults, 840mg per day for both women and men under the age of 70 years is enough for a healthy calcium intake in most cases. Once women hit the milestone of 50 years, they should aim to up their calcium to 1100mg per day. 
What do these numbers mean, you ask?
Since we are already talking dairy (and dairy alternatives), 3 serves of dairy products can meet these calcium recommendations, 4 serves for a woman over 50 years.

What if I don't drink milk, what are other ways to get enough calcium in my diet?
  • Cook your porridge with milk, not water.
  • When baking, use low fat yoghurt in the ingredients. For example, check out this yummy recipe for pear and oatmeal yoghurt muffins from the Dietitians Association of Australia.
  • Enjoy fruit salad with a scoop of low fat yoghurt. There are also some great soy yoghurts on the market now too.
  • Make a healthy smoothie with skim milk, a banana and cinnamon (add a scoop of natural low fat yoghurt for a thicker smoothie).
  • Enjoy low-fat cheese in your lunchtime sandwiches.
  • Make a thick pumpkin soup with skim or evaporated milk (but hold off on the cream!)
  • Instead of having sour cream on roasted potato or in wraps, go for low fat natural Greek yoghurt!


If you're unsure if you are getting enough calcium in your diet, check out Dairy Australia or seek advice from an Accredited Practising Dietitian.


Be sure to check back soon for more info on other milk products such as rice milk, almond milk, oat milk and permeate free!  



Editor's note:


Thanks Jenna! I think the key messages that have come from your post are:


1. Dairy milk isn't fattening, in fact it can help with weight loss
2. Reduced fat milk is best for most, but if you can't stand the skim stuff, full cream is better than having none at all.
3. If you like your soy lattes like me, be sure to choose a milk that contains >100mg/100g calcium!


Look forward to hearing more on this topic!




 
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