SMART FOOD SWAPS
Have you ever been stuck for ideas or don’t know how to choose between less healthy options and healthier options? When we choose food in its original, minimally processed form, it typically has less added sugars (added sugars like glucose, maltose, and sucrose can raise a foods GI), and it is also typically higher in …
NUT AND SEED-BASED FOODS
Do you have a favourite nut or seed? There are so many to choose from, from almonds to walnuts. Nuts and seeds are nutritious foods high in plant protein and unsaturated fats, but while a good source of fibre, most don’t contain large amounts of available carbohydrate. They can be incorporated into our diet in …
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. …
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