Ask A Nutritionist

Low fat best?

I'm not actively dieting, but I do often go for low fat or non-fat versions of different foods (especially flavored yogurt and soda). BUT I'm not sure whether I should be feeding this stuff to my kids, considering the chemicals and artificial junk in them. Mary

I agree with you in regards to dieting. The D in diet stands for deprivation and to be frank there are lots of so called ‘diet foods’ on the market that do little for our health. As a general rule, choosing low fat dairy foods over the high fat versions is a good thing to do. The yoghurt isle can be confusing; some low fat brands are laden with sugar and additives so it pays to compare ingredient panels. Look for a brand that has fewer ingredients, good calcium levels, no added sugar and real fruit. The fats that are important in the diet are found in foods such as nuts, seeds, peanut butter, salmon, sardines, seafood, avocado, eggs, hummus and virgin olive oil. Soft drink and sodas offer no nutritional benefits at all. The regular versions are high in sugar and do not provide a growing body with any nutrients. Soft drinks should be consumed only occasionally and children should really be encouraged to drink water when thirsty.

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Lemons and Vitamin C

I have heard that when making homemade hot lemon and honey drinks you should never put the hot water/melted honey in with the lemon juice immediately (you should wait for the water to cool) as it will “destroy” the vitamin C in the lemon juice. Is this true or a myth? and how much vitamin C is really in a drink like this? (i.e. With 1 or 2 lemons) (or is it more for comfort?)

According to the NZ Institute for crop and food research, one tablespoon of fresh lemon juice provides 8mgs of vitamin C. The vitamin C content of lemons varies greatly depending on the fruits freshness, origin and variety. Vitamin C is sensitive to high temperatures but when it’s exposed for short times the losses are minimal. The benefits of a warm lemon and honey drink go beyond just the vitamin C content. Lemons stimulate saliva flow which helps to lubricate and sooth a dry throat. Some types of honey contain antibacterial properties, which help support a healthy immune system. If your main concern is your vitamin C intake, try increasing your intake of the following vitamin C rich foods, capsicum, broccoli, strawberries, kiwifruit and oranges.

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Raw or Cooked?

I have Oral Allergy Syndrome so a lot of raw fruit and vegetables cause an allergic reaction - what is the nutritional value of cooked fruit and vegetables vs. raw? What is the best way to get the equivalent nutritional value of fresh fruit & vege?

Any fruits and vegetables are better than no fruits and vegetables. While it is true that cooking damages or destroys some important phytochemicals, as long as you include a variety of these foods in your diet, they way they are prepared doesn’t really matter. Try to include a level of raw food that you can tolerate and make up the balance with stewed fruit, steamed vegetables, soups and casseroles. Tomatoes are an exception, cooking them helps us absorb more of the antioxidant lycopene. Eat for variety and colour. Dark leafy green vegetables, yellow and orange fruits and vegetables, red and purple vegetables, legumes and citrus fruits should all be included in a healthy diet. No supplement on it’s own will replace fresh fruit and vegetables, but I would still recommend taking a multivitamin containing vitamin C and folic acid for nutritional insurance.

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Is there one 'super vegetable' I should include as much as possible?

There are a few vegetables that I like to call super vegetables. Broccoli is one of them, just one stalk gives you a huge hit of vitamin C. Broccoli also contains a substance called indole carbinole which may help balance your hormones and keep cancers and tumors at bay. Vegetables provide a variety of antioxidants that work together in the body to keep us healthy. Phytonutrients are pigments that give plants their bright colour, its important to eat a variety of different coloured vegetables so that your body gets a variety of dietary antioxidants. For optimal health try to include vegetables with most meals and don’t just stick to one vegetable or herb.

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Coffee

How much damage am I really doing with my caffeine addiction (3 - 4 cups a day)?
Considering all of the research available it seems that coffee in moderation has no harmful effects on health. In fact research has shown that drinking coffee may protect against type 2 diabetes and colon cancer. Keep in mind that excessive use could cause restlessness, headaches and anxiety, it seems that some people do not metabolise caffeine as well as others. If you want to lose weight and you drink coffee, don’t stop, the caffeine in coffee helps your body burn fat. Don’t add too many calories to your coffee, even if your latte is made with trim milk, two a day adds up to 320 extra calories. It would take you 45 minutes of intensive cardio on a cross-trainer or a 90-minute walk to burn off those 320 calories.

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About Supplements

I know there are a lot of supplement products out there, but I am confused as to what they are for and what ones are the good ones, are you able to give me some guidance? John

Tell me about it. I cringe when I see people spending hundreds of dollars on supplements without really understanding their own personal needs or the products ingredients. Its the same with the food industry, of course marketers are going to make products look healthier if it means they are going to sell more. Take a look at the cereal isle next time you are doing your shopping, see how many health claims are used, it’s all done for one reason - and that’s to sell more food. Now I’m not saying that food is bad or supplements are useless, heck I’ve based my business around food and supplements so I don’t want to slam supplements. What I do believe though is that you and I need to become educated consumers. The word supplement means ‘something that completes or enhances something else’ a dietary supplement completes a diet. So Rule number one, your diet is important, no supplement will make up for a diet that is too high or too low in energy or is full of beer and chips. Rule number two, if you need to use a protein supplement, first find out how much protein you should be aiming for and know your target calorie intake. Rule number 3 - always start with a good quality multi vitamin and a high strength Omega 3 before you decide to move to the top shelf. At Real Nutrition if we think you're wasting your money - we’ll tell you! Health and fitness is a long term goal, so I’d definitely invest in some professional advice upfront, you’ll save hundreds of dollars in the long run because you’ll be a knowledgeable consumer who doesn’t waste money on useless pills.

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Why has society made it that healthy food seems to be more expensive
than eating junk food?

With the recent increases in food prices tugging on our purse strings, it is easy to perceive a healthy diet as being more expensive or out of reach. However the latter is true. A study published in the New Zealand Medical Journal analysed more than 800 supermarket shoppers using electronic data over a period of 12 months. The aim of the study was to estimate the difference in cost and nutrient value for selected foods and healthier food items in New Zealand. The study concluded that while cost is frequently perceived to be a barrier to a healthy diet, large improvements in diet can be made without having to spend more. A interesting book to read on this topic is Michael Pollan’s last book, called ‘In Defence of Food’. In his book he explains how real food is disappearing fast from the marketplace being replaced with ‘edible food-like substances’ packaged with labels bearing health claims that are typically false and misleading. I’m not up to speed with New Zealand’s statistics, but according to Michael’s new book, in the 1960’s Americans spent 17.5% of their income on food and 5.2% of their income on health care. Since then the numbers have flipped, they spend less than 10% of their income on food while health care has climbed. His recommendation is to pay more for quality, eat less, eat in season and eat real food. As a nutritionist I see first hand how easy it is to eat healthy food and save money. Perhaps a good thing will come out of the global recession, we will be forced to return to the kitchen and cook from scratch. We’ll all cut down on cafe meals and drinks, we’ll plant a garden and freeze our food. Hopefully we’ll start eating like the French do.

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Alcohol and Health Risks

Should I still be drinking alcohol? New research says even one glass of wine a day can increase my chances of getting breast cancer, but other research says it’s good for the heart.
 
The recommendations associated with a lower risk of heart disease are based on one standard glass of wine per day which is a mere 100 mls. Unfortunately chances are you’re drinking four times that amount if you are drinking at home as most wine glasses are double to triple that size. New research has found that drinking two drinks a day may increase your chances of getting breast cancer by 20-25%, so if you are having a drink for heart reasons and are at risk for breast cancer, you will get better protection from heart disease by taking up exercise and leaving out the wine. Resveratrol is found in the skin of grapes and in red wine and is believed to be a partial explanation for the French paradox, the puzzling fact that people in France tend to enjoy a high-fat diet yet suffer less heart disease than Americans. Resveratrol and other polyphenols in red wine have been linked to prevention and the possible treatment of many diseases. Unfortunately not all wines provide a high level of Resveratrol and more than two glasses would nullify the protective effect of the antioxidants. That's why antioxidants like Resveratrol and red wine polyphenols are popular supplements, they provide all the benefits of the antioxidant without the downside effect of the alcohol or sugar. In short the best advice I can give you for heart health is to maintain a healthy weight, consume fish or fish oil, eat plenty of vegetables and manage your stress.

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Sugar Substitute

What other options for non-sugar sweeteners are there? I don’t like any of the chemical ones like Nutrasweet.

There are several alternatives to Nutrasweet available in New Zealand. Sucrolose (Splenda), Xylitol and Stevia. Xylitol is classified as a sugar alcohol. It’s natural and safe with no consumption restrictions. Xylitol has a low glycemic index, has little effect on blood sugar levels and helps keep teeth healthy. Artificial sweeteners, which are non-nutritive add sweetness without adding any calories or nutrition. Common sweeteners include Saccharin (Sweet'N Low), Sucralose (Splenda) and aspartame (Nutrasweet). One of my favourites is a natural sweetener called Stevia. If you like to use low calorie sweeteners remember that while they don't add calories to your diet, they really don't add anything good either. So, go ahead and replace a regular drink with a diet drink, but don’t use them to replace healthy beverages such as water. A sweet tooth can be trained to require less sugar. Try reducing the overall sweetness of your diet gradually by using less sweetener and your taste-buds will adjust over time.