Which day is healthier?


Have a look at the food listed in the following two days, which day do you think is healthier?

healthy eatingDay 1

 

B: 2 Weet-bix, banana, milk + coffee

MT: Apple + handful of nuts

L: Sandwich with chicken & salad

AT: 1 slice of toast with vegemite

D: Pan fried meat or fish with baked potato, carrots, broccoli & green beans.

S: Cup of tea with milk + dark chocolate

 

dietitian melbourneDay 2

 

B: Smoothie with kale, banana, berries, chia seeds and almond milk

MT: Fresh squeezed juice (apple, carrot, beetroot, celery) + handful nuts

L: Quinoa salad with spinach, pomegranate & organic chicken

AT: Date & coconut protein ball

D: Pan fried meat or fish with steamed carrots, broccoli & green beans.

S: Cup of green tea + raw organic dark chocolate

 

So what is the difference?

Neither one is healthier or “better” than the other. Both days are nutritionally adequate for both macro and micronutrients, and dietary fibre.

You might be surprised to know that the amount of naturally occurring and added sugar is fairly similar for both days – day 1 has 66g sugar while day 2 has 62g sugar. 

Both plans have equal amounts protein and saturated fat. One main difference is that day 1 has more energy from carbohydrate and less from total fat than day 2.

Another key difference is the cost of the food and I think you can guess which one is more expensive.

One of the reasons I put this piece together is so that people who don’t have the inclination and financial means to follow a day 2 style eating pattern, can understand that we don’t need to follow the latest food trends or eat so called “superfoods” in order to nourish our bodies well. There’s nothing wrong with incorporating the latest food trends, but they aren’t necessary for good health and for many people they add to the confusion around healthy eating. 

Social media “wellness gurus” have over-complicated what it means to eat well and to the point that my clients no longer feel that toast or a sandwich are healthy food choices, or are “good enough”. Another danger of this hyped up view of healthy food is that some people, for whom such elaborate eating is out of reach, end up thinking it’s all to hard, so why bother even trying.

I’d love to hear your comments or thoughts on Facebook!

Zoe 

 

The more you cook, the less you eat and the better your nutrition.

cooking ultensils smallWhen you prepare and cook most of your own food using mostly fresh produce (or someone in your partnership or family does), the need to worry about getting enough nutrition is virtually abolished. You will also most likely eat less. 

As Michael Pollan explains in his book ‘In defence of food’, traditional cultures who still prepare and cook their own meals from ‘real food’ (as in not manufactured or highly processed food), have much less diet related disease than Western cultures. These cultures don’t need to know what nutrients in are what food or that cooking tomatoes in olive oil makes the anti-oxidant lycopene more available, they just cook and eat real food and as a result get all the nutrition they need. 

Nutrition science, in combination with the food industry manufacturing supposedly healthy food based on this science, has complicated nutrition to the point many people feel they don’t know what to eat anymore. Certainly nutrition science and the manufacture of food is useful to a point, but we have got carried away and ‘real food’ has been left behind. 

There is a theoretically simple solution to much of our nutrition woes. Start preparing and cooking more of your own food (real food) and stop eating so much manufactured food. I say theoretical as many people have organised their lives in such a way as to leave little time for thinking about what to eat, little time to shop and very little time to cook. We are a ‘fast everything’ culture. The food industry knows this and provides us the solution with fast food, ready to eat meals, take-away food and a plethora of packet mixes and the like to make any cooking you do as speedy as possible. 

The weight loss industry also offers a way of eating that requires minimal effort when it comes to eating. Pretty much every diet is offering you a short cut to the time required to truly eat well and it has failed miserably. 

Cooking your own fresh food does more than just increase the quality of the food you eat. The increased amount of time you spend immersed in thinking about and preparing what goes into your body, means you may start to eat less. There are several reasons for this. 

  • You tend eat more mindfully as you appreciate the effort that went into the entire process. Don’t believe me? Try it. Also see what I refer to as ‘the dinner part effect’ below.

  • You get to decide how much you need to eat. Fast food, take-away and even healthier ready to eat meals or restaurant meals are a one size fits all. Often, a 6′ 10″ man is given the same portion as a 5′ 2″ woman. Yes fast food comes in small, medium and large, but I know many smaller people who still order large as it’s “better value for money”.
  • When food is better quality, you get more “bang for your buck”. Each bite gives you a richer food experience and provided you are eating mindfully, this helps with eating less.

“I don’t have time to cook!” I hear you say. Or perhaps you feel you can’t cook. 

To the former I say, if you cannot make the time to feed yourself well, perhaps you need to reassess your priorities in order to better manage your health. If you work long hours, one hopes this is remunerated appropriately and then perhaps you can afford to pay someone to cook up a week worth of food for you. As discussed in ‘In Defence of Food”, we humans of Western culture allocate a lot less of our income to eating well and spend a lot more money on health care than do other cultures. There is something a miss with this distribution of income. 

To the latter I say, start cooking more. Cooking is like learning to drive a car. We are not born knowing how to drive, we learn through instruction and practise. Use recipes to instruct you and start practising, you’ll surprise yourself how quickly you pick it up. You don’t need to cook like they do on cooking shows, that’s what restaurants are for, just stick to basic meals. 

The Dinner Party Effect. 

If you have ever thrown a dinner party, you’ve probably had this experience. You spend much of the day thinking about what to eat, carefully selecting food (usually from a market rather than the supermarket) and then preparing and cooking the food. You set the table to look special and make sure the atmosphere is just right to heighten the enjoyment. By the time you finally sit down to eat, you find you don’t need to, or want to, eat as much as perhaps you would normally. 

Why is this? 

Quite literally, your senses have spent the day immersed in food and along with eating more mindfully (you are more focused on the food to get a sense of what your guests are tasting), the nice setting and pleasant atmosphere all add up to a much richer experience and you don’t need as much pleasure from the food itself. 

You can achieve all of this on a much smaller scale with every meal you eat. Buy and cook your own food, sit in a pleasant place and eat the meal mindfully without the distraction of TV, your computer or other gadget. 

Bottom line, if you really want to escape the dieting world and truly want to better your health, start buying and cooking more of your own food. Ensure the bulk of this food is whole fresh food with minimal processing and minimal packaging. 

When food is better quality, you get more “bang for your buck”. Each bite gives you a richer food experience and provided you are eating mindfully, this helps with eating less.

 

Sugar free does NOT equal healthy

 

Brownie cherryAt a get together with friends on Friday evening, one friend arrived with a coconut chocolate slice she had made. She proudly announced the slice was sugar free.

“So it’s not sweet”, I said. “No it’s still sweet, I used rice syrup instead of sugar”, she said. Bemused, I said “but rice syrup is sugar”. Her response, “oh you know what I mean, it’s fructose free”.

While many will argue otherwise, a small amount of fructose in your diet is NOT harmful. All fruit and some vegetables contain fructose and they are certainly not harmful to our health, they are of course, very nutritious and necessary for optimal health.

What bothers me is this notion that eating “sugar free” (fructose free) equates to being healthy. Most people would benefit much more from eating more vegetables than worrying about avoiding sugar. 

So why has the “sugar free” message received so much publicity and have such a huge following? 

A: Marketing.

“I quit sugar for life” with the statement that “sugar is the new tobacco, the health scourge of our times” is much more likely to sell books than say, “I doubled my vegetable intake” with the tag line “now I am the healthiest I’ve ever been”.

In addition, you can “quit sugar” but still eat lots of sugary foods as per the I quit sugar cookbook that “features more than 108 desserts, cakes…” What the? I wonder if the majority of people eating their “sugar free” cakes and biscuits are eating enough vegetables? Probably not given less than 10% of Australians do (refer to survey data below). 

My message is simple. Eat plenty of healthy whole foods, especially vegetables and you can enjoy a little sugary (or fatty) indulgence and still be very healthy! 

Australian Health Survey: Updated Results, 2011-12
http://www.abs.gov.au/ausstats/[email protected]/Lookup/C549D4433F6B74D7CA257B8200179569?opendocument

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