A Dietitian's Mission by Joyce Haddad

24/08/2022

New Australian research has shown that we may have been overestimating how many calories we get from nuts!

Historically, the Atwater system is used globally to calculate energy (calories) from food, and this is the mandated measuring system for many of the world’s food labels. The system determines energy based on grams of fat, protein, carbohydrates and alcohol in a particular food…

😱 But we may be proving that this doesn’t always take into account how our bodies metabolise food!

With nuts, the fat (which contributes to most of the calories) is bound up within the fibrous nut cell walls, so the portion of the fat stays locked within the walls and cannot be absorbed by our bodies. It is excreted out with the fibre.

This aspect has not been accounted for in previous lab measurements used to measure energy in food!

Almonds came out as providing 26% fewer calories, walnuts 22% less, cashews 14% less, and pistachios 5% less.

🇺🇸 Similar findings in the US has led to label changes on some products.

⚠️ The way nuts are eaten may make a difference, however. Changes to the cell wall from crushing nuts or roasting increases the amount of fat that can be absorbed, and as a result, nut butters, crushed nuts and roasted nuts provided more calories. Therefore, we need more research to understand calories in foods eaten raw versus foods eaten after some or a lot of processing.

It’s important health professionals and the public have accurate information about the calories in nuts, and not base health aspects of food just on calories. Increasing nut consumption is a simple dietary change that could help reduce the risk and prevalence of some of our most common and chronic diseases including cardiovascular disease, coronary heart disease, various cancers and diabetes.

Bottom line: a mix of nuts are really good for you - dont be afraid to go ahead and enjoy a handful!

02/08/2022

These snack ideas are great options which are nutrient dense and give you the energy you the satisfaction you need to get through your day ⚡️. Whether you are a sweet tooth or savoury lover, there are many healthy options you can go for to support your health and keep you satisfied! 🥚🍎

Swipe across for more!

18/07/2022

When it comes to learning how to eat in a balanced way, two (or more) foods *paired together* can be better than one. That’s because each has different nutrients that work together. As a team, they can help you fend off hunger, stay full longer, and keep you satiated better than they would solo.

Flick through the infographics to learn about the science of food pairing with some realistic examples on how to achieve these at breakfast, lunch & dinner!

07/07/2022

Balancing our meals using different types of food is one approach to eat healthier without the need to count calories, or restrict the volume and satiety. When you’ve got the right amount of vegetables, to fats to proteins to carbs, you will almost always be perfectly satiated. Swipe to see some realistic examples!
Do you do this when planning your meals?

28/06/2022

Carbohydrates are the preferred source of energy for one of our largest organs: our brain. They also provide energy for all the cells in our body to help us function normally. Vegetables, fruits, legumes, whole grains and dairy are important food sources to include in our diet, and they are all a source of carbs. The fibre in these foods is important for good bowel health, reduced cholesterol levels, and reduced risks of some cancers.

Cakes, white bread, chocolates, biscuits, soda drinks/cordials/fruit drinks are high in sugar and calories, and when eaten too often, they can increase the risk of tooth decays, contribute to unhealthy weight gain and related lifestyle diseases. So, these are the carbs that should be eaten in small amounts.

Depending on your circumstances, the recommended serves of carbs vary. On average, carbohydrates should count for 40% of our daily intake.

The key is to never cut any food groups out of your diet. Your body will crave and make you go back to eating whatever it is lacking. Control your food intake by not depleting your body of any nutrients, and learning how to eat quality food that is timed well throughout the day.

28/06/2022

KETO-GENESIS
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Keto seems like it’s here to stay - so may aswell give out some education on what it’s about. This post is going to be short, but I have the link below for the extended version.
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❓Q: What’s the deal with ‘ketosis’? Our bodies run well on glucose (carbs)–they give us the necessary energy we need to function. When our body doesn’t get enough glucose (either because we’re cutting carbs too low, OR we haven’t eaten in too long), our body kind of freaks out and looks for other forms of energy. That’s where the fat comes in. Without carbs, our insulin levels drop and fat is released from our cells. The fat overwhelms the liver which turns it into ketones. So “keto” comes from the word ketones, which are the source of energy that the body uses when it’s burning fat.
But.... ketones are produced in weight loss regardless of the type of diet you are following. So, actually, anyone who is losing weight is actually using ‘ketones’ for energy.
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❓Q: How does low-carb weight loss work?
First, we need to understand that although reducing carbs can reduce your weight, the MAJORITY of the initial weight loss would occur through loss of glycogen and water stores. After we eat carbs, they are broken down and stored as glycogen in our muscles and liver. Each gram of glycogen is stored with 3-4 grams of water. Our body generally holds around 400g – 800g of glycogen so you can do the math as to how much water that is. So when on a low carb diet, those glycogen stores are depleted & a heap of water (ie. water weight) is being lost. So while the scales show weight loss, and you start feeling lighter, most of that will be water. Water weight usually comes back on as rapidly as its lost.
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❓Q: Should I go keto?
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Following any diet has its pros, but with SUCH restrictive approaches, these diets don’t last forever. It’s completely up to you, but you could be better off eating a variety wholefoods and limiting unhealthy food instead. This approach is not only healthy, but it can last forever.
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It’s the ‘forever diet’ we need to worry about, not the 2 week fads.
https://www.adietitiansmission.com/.../To-keto-or-not-to...

What is a ketogenic diet? The ketogenic or “keto” diet is very low in carbohydrates and very high in fat. The reduced amount of carbohydrates places the body in a state of ‘ketosis’, which is a metabolic state where fat provides most of the fuel the body requires to function (I’ll speak ab...

27/06/2022

🖐 Five tips that help you stay healthy, other than just eating well.

Staying healthy doesn’t always mean “only” eating well, but also looking after our mental health and our gut health as well. If our mental health is suffering, our gut will too (hello gut-brain axis), leading to symptoms of bloating, lethargy and de-motivation. So here are some other ways you can look after your health:

1️⃣🧘‍♀️ Destress with mindfulness or prayer – Just 15 mins a day with a mindfulness / meditation app, or simply prayer, can make a big difference and relax a stressed body and gut. Usually, when done consistently for 8 weeks, people report feeling much more positive and can better respond to stress.

2️⃣🏔 Get out in nature. Just a couple of hours walking in forests (or 'forest bathing') has been shown to reduce high blood pressure and heart rate, as well as anxiety and stress.

3️⃣👫 Connect with others. Feeling lonely can have a negative impact on our health and wellbeing. The quality of relationships we have is much more important than the quantity. Keep in touch with your loved ones on a weekly basis, this will automatically make you feel at peace and less stressed.

4️⃣🫘 Include more fibre in your diet. Research shows that 30 to 50g a day is optimal. You can easily meet this recommendation if you base your diet on plenty of wholegrains, veggies, fruit, legumes, nuts, seeds and extra virgin olive oil. A diet that incorporates these foods has been shown to improve mental health after 12 weeks.

5️⃣💤 Consistent quality sleep at night. Feeling tired can have a negative influence on your gut-brain axis, leading to common gut symptoms like bloating, distension or general discomfort.

Try out one or a few of these tips today and let me know how your mood improves! 🥰

07/06/2022

Forget protein shakes, nutrition supplements, timing your meals in details or weighing your food. Fueling exercise as a recreational hobby does not need to be complicated!

All you need to focus on is balancing your meals with the right types of foods and food groups, consume enough water and get enough sleep.

Overcomplicating food is risky, it can lead us towards unsustainable diets and a potential restrict-binge cycle.

For more information, please read my latest blog post – https://www.adietitiansmission.com/single-post/what-should-i-eat-if-i-exercise-recreationally

02/06/2022

Why you shouldn’t follow the low FODMAP diet…
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…for a longer period than 6 weeks 🙅‍♀️
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Interest in the low FODMAP diet has sky rocketed recently, with many non-dietitian health professionals promoting it for people who have IBS. But what these non-dietitians forget to mention is that following the low FODMAP diet for longer than 6 weeks can have detrimental health effects on the gut.😬
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Recent research has shown that individuals who persist with the low FODMAP diet for a longer time than needed, do develop (negative) changes in their gut microbiota, with the good bacteria populations declining.😵
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With a dietitian’s guidance, it is crucial to reintroduce high FODMAP foods because:
1️⃣Eating a wide range of nutrient-rich foods is crucial for gut health.
2️⃣FODMAPs (especially fructans and GOS) are actually prebiotics – in other words, they are a food source for our gut bacteria, which are important for health.
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With this in mind, if you are on the low FODMAP diet, PLEASE SEEK GUIDANCE FROM A GUT SPECIALISED DIETITIAN (I am one of them🙋‍♀️). We will help you reintroduce particular foods to see if you can tolerate them. Those who do this will end up with much less restrictive diets and only a few key foods they need to avoid.
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Remember, there is a fine line between managing IBS through low FODMAP and being TOO low FODMAP that your health is compromised. ⚖️ Dietitians are trained to take away this confusion - so pick our brains and allow us to help you ☺️
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PS - how good did this Lebanese (and very high fodmap) spread look?😍

18/05/2022

Did you know the colour of fruits and vegetables can tell you a lot about its nutrient content and benefits? 

Let’s discuss how red plants can be so beneficial to our health.

The colour red in fruit and veg comes from certain antioxidants and phytochemicals such as lycopene and anthocyanins - that may help with fighting diseases, such as heart disease and prostate cancer and decrease the risk for stroke and macular degeneration 👀 (the leading cause of blindness in people aged 60 and older).

Make sure you are reaping the benefits of these antioxidants and phytochemicals by consuming red coloured fruits and vegetables such as beetroot, red cabbage, tomatoes, capsicum, apples etc. 🍅 Although there are supplements for lycopene and other phytochemicals, fresh vegetables are the best way to get them.

A way to get your reds in can be by slicing a red apple and dipping it in some peanut butter as an afternoon snack or trying out the recipe I have provided below! 🥬🍅🌶

This recipe includes red cabbage, beets, red carrots. These veggies are full of nutrients and offer all the benefits of red vegetables. You can serve it as a meal or an accompaniment for a meal or sandwich.

Preparation time: 5 minutes

Serves: 2

Ingredients

Red cabbage (sliced): Half cup
Beetroot (chopped): Half cup
Red bell pepper (chopped): 1/4th of a cup
Tomatoes (chopped): Half cup
Carrots (chopped): Half cup
Almonds: 1tbsp
Pumpkin seeds: ½ tbsp
Olive oil: 1tbsp
Lime juice: 1tbsp
Salt to taste
Black pepper: 1tsp

Method

Add all the vegetables to a big bowl and leave it aside.
Add olive oil, salt, pepper, lime juice and honey to a small bowl
Mix or whisk well
Pour this dressing into the vegetables
Toss well & Serve 😋

11/05/2022

Many have asked about my eating during every joint injury I’ve had (and I’ve had too many…) so I thought I’d put a simple post together for you.

The foods you put in your body impact your wellbeing, so it is essential to make a habit of healthy eating. Choosing foods that prevent inflammation, strengthen connective tissue, and build greater bone density can preserve joints, prevent injuries, and offer natural relief for joint pain.
If you want to reduce joint inflammation and improve overall joint health, food remedies can play a role in the overall rehab journey (as a part of a strict and thorough exercise therapy program). In the post are some anti-inflammatory nutrients for healthy joints, as well as a few foods to limit. I have also listed supplements which have been shown to improve joint health and injury recovery.

As an overall diet approach, the evidence convinces us that the Mediterranean diet has various health benefits, some of which seem to overlap those attributed to nonsteroidal anti-inflammatory drugs. A Mediterranean diet consists of fruit, vegetables and legumes; a high level of unsaturated fats, especially olive oil, complemented by a modest amount of alcohol, mainly in the form of wine; a moderate to high level of fatty wild fish; and a low level of dairy products and red meat.
Studies show correlations between a whole-foods, plant-based diet (the Mediterranean diet) and significantly improved self-assessed functional status and reduction in joint pain.