BREAST MILK, FORMULAS AND OTHER DAIRY FOR CHILDREN

When we are born, the first food we consume is milk, typically breast milk, and hopefully from our own mother. Unfortunately, not all women are able to breast feed their newborn infant. When breast feeding is not a viable option, breast milk analogues are a suitable and easily obtainable alternative. While we cannot simply buy …

FOODS FROM AROUND THE MEDITERRANEAN

As the name suggests, the Mediterranean diet originates from the cultures and practices of people living around the Mediterranean Basin/Sea. Foods from this region are commonly incorporated into many other diets as the cuisines of the world influence each other. In this month’s shopper’s guide, let’s look at some of the foods commonly enjoyed around …

GI VALUES OF SOME FERMENTED FOODS

Do you regularly include fermented foods in your diet? There are potentially many benefits of consuming fermented foods regularly – they may help reduce the risk of certain cancers (e.g., bowel), aid digestion, and may even help manage weight. Foods like yoghurt and cheese are fermented foods that are commonly consumed around the world. In …

EAT THE RAINBOW TO REDUCE COLORECTAL CANCER RISK

Plant foods, such as whole grains, fruits and vegetables are high in fibre and phytochemicals. Phytochemicals, phytonutrients are helpful chemicals from plant foods that are beneficial for our health and play a role in improving our bowels and preventing chronic disease. Have you heard of the phrase “Eat the rainbow”? The more variety of naturally …

BEANS, LENTILS AND PEAS

Do you like legumes? Are legumes part of your regular diet? They should be because they keep you full of beans! In many healthy eating guides, like the Australian Guide to Healthy Eating, you will find legumes under the “Lean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes/ beans” food group. Not …

BEVERAGE CHOICES

What is your go-to beverage? As we all know, water is best for quenching thirst, but sometimes we enjoy other beverages as a treat or when we are celebrating those special occasions. Some beverages, such as milk and fruit juice naturally contain sugars (lactose in milk; fructose, glucose and sucrose in fruit juice), other beverages …

FRUIT SUGAR

“Sugar” is an umbrella term describing monosaccharides, disaccharides and polyols. They are the simplest/smallest kind of carbohydrates. The three most commonly consumed sugars are glucose, galactose and fructose. Did you know, fructose is a natural sugar found in fruit, vegetables, and honey, and is the sweetest of all carbohydrates! In this months’ shoppers guide, we …

CARBOHYDRATE AND CARDIOVASCULAR DISEASE

Wholegrains foods have been associated with improvements in cardiovascular health. They have been shown to reduce the risk of developing heart disease, type 2 diabetes and obesity. They can also assist with managing cholesterol levels, blood pressure and body weight. Wholegrains are rich in dietary fibre, vitamins and minerals, and many are lower in GI. …

FOODS RICH IN ANTIOXIDANTS

Wholegrains, nuts and seeds, healthy fats, fruits and vegetables (particularly dark green leafy and cruciferous) are all part of an antioxidant-rich diet. However, some of the foods in these food groups are naturally low in available carbohydrate and therefore have not had their GI measured. In this month’s shopper’s guide, we will look at some …

INSULIN INDEX OF A SELECTION OF CORE CARBOHYDRATE-CONTAINING FOODS

Depending on where you live in the world, it is likely that around 50% of your energy (kilojoules or Calories) comes from carbohydrate. Carbohydrate-containing-foods can be found across all of our 5 core food groups: Fruits, Vegetables, Grains and Cereals, Meat and Alternatives (for example lentils and beans. There’s little carbohydrate in red meat, poultry …