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.

28/04/2022

Vitamin D, we have all heard of it... but we often don’t know where it even comes from! It is one of the many micronutrients in our diet that is essential for keeping our immune system and essential organs functioning well. 

Foods such as tuna, sardines, salmon, eggs, milk, cheese can be good sources of Vitamin D, but sun exposure is certainly the GOAT for getting our recommended Vitamin D requirement ☀️🧀🍳🥛
 
Consuming these foods and getting regular sun exposure can support our bone health and immune system and protect us from some diseases.

Sitting in the sun for 10-15 minutes whilst eating your eggs for breakfast could be a great way to get your daily dose of vitamin D. ☀️🍳

For an extra bizarre tip on Vitamin D, read the last slide about mushrooms! 🍄

Have you been told you are Vitamin D deficient before? What helped you improve your levels?

14/04/2022

Chocolate Easter Nests 🐰🪺🍫🐣
(Recipe in comments)

But first… I just want to tell you that: It's Easter. So if you feel like eating Easter chocolate, then EAT the chocolate! 🍫
Easter is a time to be enjoyed with family and eating your favourite food. But... make sure you savour each and every mouthful. Let your taste buds throw a party with each taste. This will help you be mindful with what you're eating, you'll avoid overeating, you'll enjoy just the right amount, without feeling "guilty" or even sick afterwards.😷
When Monday comes along, accept the fact that the holidays are over, find your normal routine again and fill your fridge with nutritious food for the week ahead. 🍌🍏🍊🍅

I just want you to embrace mindful eating this weekend. Enjoy your food in that moment, but walk away once you've had enough. Try it and I promise you will feel great!

Have a safe and Happy Easter! ❤️🐣

04/04/2022

On a daily basis I read statements like “dairy is bad”, “grains are toxic”, “gluten causes inflammation”, “sugar is killing us”.
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*This post is not intended at those following medical nutrition advice for avoiding particular foods.
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😣All these fear mongering statements with no quality scientific evidence lead people down the wrong path. If you do find yourself FEARING foods, making you want to give them up and follow unsupervised restrictive diets, it can actually lead you to poor health in more ways than one:
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❌Stress – Food fear can cause so much stress! It can lead to people feeling stressed about eating in social situations & if anything will be on offer on the ‘allowed’ list. Stress has more negative impact on health than the so called ‘toxic’ foods.
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❌Isolation – Strict food fads can be very isolating. Not being able to join in meals with family or friends or not feeling comfortable to share food, to eat in social situations or to eat at certain places. Food has ability to bring everyone together, to share and to socialise. Food fears do the complete opposite.
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❌Guilt – Food should never be associated with guilt or shame and I feel these kind of toxic food messages are promoting exactly that. Save the feelings of guilt for when you forget to your marriage anniversary, not when you have enjoyed a delicious serve of pasta!
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❌Deprivation – I believe life is about pleasure and enjoyment. Why completely deprive yourself of something that you enjoy and that makes you feel good? New restaurants, exploring new cuisines, going to your favourite icecream stores, should all be positive experiences.
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👉If you’re trying to be healthy, try moderating your habit changes. Going cold turkey on food you might eat daily may lead to stress, guilt, deprivation, and obsession. These mental struggles end up causing more harm to your health.
Get some advice on how to start leading a healthier lifestyle without going to extremes, so you can actually enjoy your life in the process.

29/03/2022

HEALTHY FATS

Let’s talk about healthy fats – we should all be well aware now that fats aren’t “bad” or “fattening” for us, because foods make up a whole diet, so we can’t define foods without context. What we do know, though, are the health benefits of some foods and why it’s important for us to eat them regularly.
 
Let’s start with nuts, seeds, avocado, oily fish, olives and olive oil. 🥑🫒🐟

These foods are all great sources of healthy fats, because they are made up of monounsaturated and polyunsaturated fats. Many studies have shown that they can help reduce the risk of heart disease and cancer. They can also play a role in the control of blood pressure and help the body fight other diseases.

For me, these types of fats are important because of the support they provide for joints. The omega-3 in oily fish, for example, can help reduce joint “stiffness” as it acts as a lubricator, and therefore reduces pain and inflammation, especially for those suffering from arthritis. *N-3 intake has recently shown a complex association with heart arrhythmias so check first with your Doctor before taking supplements. Please note nutrients from food are not as potent as nutrients in supplements.

So how can you include these foods? An easy recipe is a one pan-dish, such as chucking a piece of salmon with a range of vegetables, drizzled with olive oil, into the oven! So many nutrients for less dishes! 🥗
 
Tell me what is your favourite healthy fat?

24/03/2022

At some points in life, you will think that nothing is on your side; things feels off and that you shouldn’t be in the situation you’re in.
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This leads to you to:
Seeing life as a test, a challenge, or a difficulty.
Seeing the world as your enemy, your competition, your rival.
Questioning everything with “why is this happening to me?”
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But everything happening right now is inevitable. No matter what you could have done differently, things will always happen the way they’re meant to.
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A difficult situation is actually a well-meaning messenger, not a menacing troll. It has showed up in your life to reveal important guidance for you.
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Maybe it’s telling you that it’s time to take responsibility for an area of your life you’ve neglected — so that you can be happier in the long run.
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Maybe it’s time to let go of something you already know has outworn its purpose.
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Maybe it’s time to ask for help, or to take a stand.
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Maybe it’s time to loosen up a little.
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Maybe it’s time to leave — even if you don’t yet know where you’ll go.
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Or, maybe it’s time to open your eyes and realise just how blessed you are.
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Remember that life doesn’t want to punish you or to make you feel bad about who you are.
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Life, if you listen closely, is always pointing you in the right direction — like a GPS notifying when you need to redirect yourself.
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So start seeing life as a guide, a lesson, a teaching.
See the world as your friend, your teacher.
And question everything with “what is this trying to tell me?”
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Life is not a problem to be solved; it does not happen to you, it happens for you.
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I’m forever being reminded that no matter what happens, there is ALWAYS something to be grateful for ✨

22/03/2022

Why did we grow up hearing our parents bang on about eating our greens all the time?

Green vegetables inclusive of spinach, parsley, chard, kale, broccoli, bok-choy, cabbage and brussel sprouts are foods which share similar health benefits due to their colour 💚 that tells us they contain certain compounds which are beneficial for reducing the risk of some cancers and heart disease. 🫀

These vegetables also help maintain healthy bones/teeth and assist with good digestion. 🦷 

Don’t like vegetables? That’ll change with these simple strategies: SWIPE ACROSS TO SEE!
 
For example, if you are cooking a stew or a light pasta try adding in some spinach, chard or parsley, or make a cabbage salad and add your favorite dressing for a side dish with your next meal.🥬🥒🥦

So with these tricks: How will you be including green goodness into your diet?

Tasting strategies credit to

08/03/2022

Iron deficiency is one of the most common nutritional problems in the world and disproportionately affects women (and children)

We all need iron to keep us functioning well by carrying oxygen around our body through our blood🩸

A poor diet, or certain intestinal diseases that affect how the body absorbs iron, can also cause iron-deficiency.

The symptoms of moderate to severe iron-deficiency anemia can include:
general fatigue
weakness
pale skin
shortness of breath
dizziness
strange cravings to eat items with no nutritional value
a tingling or crawling feeling in the legs
tongue swelling or soreness
cold hands and feet
fast or irregular heartbeat
brittle nails
headaches

A healthy diet with iron sources is crucial to maintain healthy iron levels and avoid risks of iron deficiency. 

Red meat, white meat, nuts, seeds, spinach, legumes, tofu and (sometimes 😉) dark chocolate can be good sources of iron if the gut is able to absorb the nutrient🥩🥬🍫
 
Consuming iron rich foods with vitamin C sources can help our bodies absorb the iron better. Try to avoid having black tea or coffee at the same time as meals as these drinks can reduce how much iron our body absorbs.

So next time you find yourself consuming one of these foods, pair it with a source of Vit C, like an orange, kiwi, capsicum, tomato to ensure you are getting the most out of these iron rich foods 🍅🍊
 
What source of iron do you enjoy most?