Interesting Nutrition Questions & answers by Hanan Saleh Consultant Dietitian www.thefoodexpert.com.au

• How important is it to allow yourself the odd treat in a healthy lifestyle?

Very important. Its fine to indulge yourself with ONE guilty pleasure per week whilst trying to lose weight. This will keep you sane (and motivated to keep up your hard work. This could be an ice cream, a small chocolate bar, a piece of cake or a couple of tim tams.

• Why is this better than the ‘all or nothing’ approach?

Generally the all or nothing approach all too often fails. This is due to people being too rigid with their dieting practices and, as a result, lasting on average only 1-3 weeks on their “diet/exercise regimen”.

• Is it true that to lose weight you shouldn’t eat after 7pm?

The simple answer is NO. We simply do not “switch off” our metabolism after 7pm! It continue to work, in fact it works 24 hours/day! (yes, even whilst sleeping). The best thing to do is to SPEED UP your metabolism to help digest those meals/snacks you choose to consume after 7pm. What speeds up your metabolism? EXERCISE (a simple walk can significantly increase your metabolism).

• Should you eat or avoid certain foods in the evening?

You most certainly can eat, I would recommend avoiding anything deep fried (fries, spring rolls, battered fish etc) and pies/pastries are NOT recommended. For dinner, Its preferable to have a lean piece of meat/chicken or fish, a large serve of cooked and/or salad vegetables and a small serve of low GI carbs (basmati rice, sweet potato, wholemeal pasta etc), for snacks, stick to items that are 100 calories or less e.g fruits, low fat ice cream, rice crackers etc

• Why should you avoid weighing yourself every day?

Because it is psychologically distressing. I would recommend you weigh yourself once per week and at the same time/same clothing. Weekly weights will provide you with more information on how your diet and exercise program is going.

• Should you just listen to your body rather than fixate on what the scales say?

I do recommend weighing yourself for motivation, just not obsessing with the results. Weekly weights are a healthy approach. If you didn’t reach your goal, you know you just have to try a little harder, review your eating plan/exercise plan, perhaps even seek professional advise (such as a dietitian consultation)

• Any advice on how to train yourself to stop eating when you’re full?

Generally, most people are unaware they are full and continue to eat large portions of food until they are OVERFULL (and not to mention all the extra unwanted calories consumed!). Your best bet is to eat the recommended portion of a meal, even if it does seem quite small, drink 2 glasses of water then wait a FULL 10 minutes before thinking about seconds. This allows signals to reach your intestine and your brain that you are in fact full! I can guarantee most people (particularly women) will NOT need to go back for seconds.

• Is it a good idea to choose healthier versions of your favourite foods so you don’t feel deprived? (For example, skim milk instead of full fat in coffee)

Yes. Food swapping to save on calories/fats is a very good way to help people stick to a new diet plan. Skim milk, diet beverages (e.g diet soft drinks and cordials), low fat spreads and dips, low fat or even NO FAT yoghurts and ice creams all have their place within a healthy meal plan. The key is not to overindulge in these food swaps just because they’re “healthier”. They still have calories and can play havoc with your weight goals if you overdo the portions!

• Why is it important to have protein for breakfast?

Studies have shown that this can help you stay fuller for longer. If you combine a high protein option with a low GI option this can help increase this effect (examples provided below)

• Any quick simple ideas for a protein rich breakfast?

2 poached eggs with spinach and mushroom, ½ cup baked bean, 1 slice of rye bread, glass of skim milk

or

½ cup porridge made with skim milk, handful of sliced almonds, LSA (linseed, sunflower seeds, almonds), 1 boiled egg

or

Vegetable omelet made with 2 eggs and 80mL skim milk

• Is swapping butter for avocado a good idea?

Yes. Avocados are a source of “good fats” (monounsaturated fats) and contain a multitude of vitamins and minerals. Its also a good source of fibre. Butter on the other hand contains a “bad fat” called saturated fat which contributes to cholesterol.

The general rule is not to use more than ¼ of an avocado a day as it is still a significant source of calories.

• Do liquid calories such as alcohol, milky coffees etc catch dieters out?

Yes. Most people do not pay attention to these diet busters. But as the saying goes, every calorie counts! So, if it’s a glass of juice (150 calories, equivalent to a 30 minutes fast walk or 15 minute run to burn off), 3 milky coffees/day (600 calories, equivalent to your meal at dinner, takes a full hour of running to burn off or a 2 hour fast walk!) or a couple of beers at the pub (400 calories, 40 minute run or 1.5 hour fast walk) they all contribute to your calorie count (and thus to your weight!). Need I continue?

• Any drinks to be particularly aware of?

Fruit juices whether 100% or 25%, they are full of sugar and calories. You can get the same vitamins and more (fibre) from eating whole fruits.

Soft drinks – empty calories (full of sugar/carbs and nil nutritional value)

Full cream milk – important for calcium, however can choose skim milk and save on the fat/calorie intake

Alcohol – as per soft drink explanation

Energy drinks – as per soft drink explanation

Cordials – as per soft drink explanation

• How important is it for your metabolism to eat regularly?

There’s no strong data supporting either three meals a day or six meals a day as being more effective for losing weight/speeding up your metabolism or maintaining lost weight. There is an emphasis on reducing caloric intake overall, whether it be by decreasing meal size and/or decreasing meal frequency.

In a recent American Journal of Clinical Nutrition editorial, a team of nutrition researchers concluded that whether you are practicing the “three” or “six” meal daily dietary pattern, weight loss ultimately comes down to “how much energy (or calories) is consumed as opposed to how often or how regularly one eats.”

No matter whether you end up eating three or six meals a day, breakfast is still the first of those meals. “Getting people to eat breakfast at all would be a great improvement and is a long-standing, well-documented way to help with weight loss and weight management.

The two proposed benefits of breakfast are: It increases your metabolism and people who skip breakfast tend to eat more total calories by day’s end.

The bottom line to breakfast is to consider breakfast as an ideal opportunity to fit in some of those smart foods we should get several servings of every day, like fruit, whole grains, and low-fat dairy. You can even get some veggies in depending on the breakfast dish!

The trick is eating when you are truly hungry but not so ravenous that you are at risk of overeating or eating out of control. True hunger is when your stomach feels definitely empty; but once you feel this, don’t go more than an hour without eating or you will move from truly hungry to ragingly ravenous.

The last question’s info was taken from: http://www.medicinenet.com/script/main/art.asp?articlekey=56254All the other questions are my answers (i.e no internet or text book references used)