As with all diets, if a variety of foods are eaten from each of the food groups, the diet will be nutritionally adequate. Grains supply the body with the B-group vitamins, fibre and carbohydrate.
The B vitamins and carbohydrate are still adequately supplied when eating gluten-free grains, but the fibre levels are reduced. Maize cornflour, white rice flour and potato flour are the most frequently used flours in commercial gluten-free breads, pastas and snacks.
The husk or fibrous skin is not present in the flour, so these products can be very low in fibre compared to the equivalent gluten-containing products.
The foods listed below are good sources of fibre to include in your diet and cooking. As well as containing fibre, many of these foods provide vitamins and minerals that are required for good health.
High-Fibre Products
* brown rice
* brown rice flour
* buckwheat flour
* buckwheat grits
* chickpea flour (besan)
* dried fruit
* fresh fruit - including the skin
* high-fibre supplements - rice bran, amaranth or psyllium husks
* hi-maize flour
* legumes or beans - add to extend casseroles
* lentils or split peas - add to soups and casseroles
* nuts - not recommended for children under five years
* parboiled white rice
* seeds - add to breakfast cereals and baking
* soybeans
* soy flour
* soy grits
* vegetables - including the skin
Taken from Healthy Food For Life
Info by Dr Susanna Holt (PhD, dietician)
Monday, May 26, 2008
Monday, May 19, 2008
Eating For Energy
Regular training and a healthy balanced diet are both needed if you want to perform at your best, both physically and mentally. If you're not eating the right kind of foods to energise and heal your body, you will never be able to reach your full potential.
In order to reap the maximum rewards from training, you need to nourish your body with top-quality fuel and give it sufficient time to rest and recover. Serious athletes know that a healthy diet is equally important as training, physiotherapy and proper equipment.
The quality and quantity of food athletes choose to consume and the timing of their food intake can either enhance or impair performance. Athletes often use different dietary strategies at certain times, such as before and during sporting events, to help them achieve their goals. These strategies have been scientifically proven to boost sporting performance.
If you're not a competitive sportsperson, regular physical activity and a nutritious diet will help protect your long-term health and give you the energy you need to feel good while exercising, which will make it more enjoyable. The more serious you are about your sport, the more serious you need to be about your diet. Consequently, professional athletes work with a team of professionals to get the best therapy, dietary and training advice.
Taken from Healthy Food For Life
Info by Dr Susanna Holt (PhD, dietician)
In order to reap the maximum rewards from training, you need to nourish your body with top-quality fuel and give it sufficient time to rest and recover. Serious athletes know that a healthy diet is equally important as training, physiotherapy and proper equipment.
The quality and quantity of food athletes choose to consume and the timing of their food intake can either enhance or impair performance. Athletes often use different dietary strategies at certain times, such as before and during sporting events, to help them achieve their goals. These strategies have been scientifically proven to boost sporting performance.
If you're not a competitive sportsperson, regular physical activity and a nutritious diet will help protect your long-term health and give you the energy you need to feel good while exercising, which will make it more enjoyable. The more serious you are about your sport, the more serious you need to be about your diet. Consequently, professional athletes work with a team of professionals to get the best therapy, dietary and training advice.
Taken from Healthy Food For Life
Info by Dr Susanna Holt (PhD, dietician)
Monday, May 12, 2008
Managing Diabetes
The main goal is to keep blood glucose within a relatively normal range to prevent problems such as heart disease, kidney failure, and blindness.
Diabetes is a long-term problem, so you will need to make lifestyle changes and learn to monitor your condition by:
* Eating a healthy diet and maintaining a healthy weight
* Getting regular physical activity and reducing stress levels
* Taking any diabetes-related medication prescribed for you
* Not smoking and only drinking alcohol in moderation, if at all
* Regularly checking your blood sugar
* Consulting your doctor and other relevant health professionals
Taken from Healthy Food For Life
Info by Dr Susanna Holt (PhD, dietician)
Diabetes is a long-term problem, so you will need to make lifestyle changes and learn to monitor your condition by:
* Eating a healthy diet and maintaining a healthy weight
* Getting regular physical activity and reducing stress levels
* Taking any diabetes-related medication prescribed for you
* Not smoking and only drinking alcohol in moderation, if at all
* Regularly checking your blood sugar
* Consulting your doctor and other relevant health professionals
Taken from Healthy Food For Life
Info by Dr Susanna Holt (PhD, dietician)
Wednesday, May 7, 2008
Tips for a healthy everyday diet
* The foods and drinks you consume before and during an event can help sustain your performance, but your daily diet has a bigger impact on your sporting ability by influencing how much effort you can put into your training.
The fitness and skill improvements you get from your training are crucial for determining how well you can perform during events.
* There is no one ideal diet that suits all active people. Individual dietary needs vary depending on your age, gender, activity level and the type of sport you're involved in.
Some sportspeople have high energy needs, such as triathletes and males trying to bulk up for power sports, whereas others need less energy to maintain a relatively low body fat level, such as gymnasts and lightweight rowers.
* However, the healthy 'dietary pyramid' approach generally applies to everyone. Most of the foods you eat should be fruit, vegetables, legumes and grain products, coupled with moderate amounts of protein-rich foods, such as lean meat, skinless poultry, eggs, fish, seafood, nuts and seeds, and small amounts of fat.
* Alcohol and less healthy foods (eg. fatty take-away foods, potato chips) should not be a regular part of your diet. Focus on maintaining a healthy diet most of the time.
Taken from Healthy Food For Life
Info by Dr Susanna Holt (PhD, dietician)
The fitness and skill improvements you get from your training are crucial for determining how well you can perform during events.
* There is no one ideal diet that suits all active people. Individual dietary needs vary depending on your age, gender, activity level and the type of sport you're involved in.
Some sportspeople have high energy needs, such as triathletes and males trying to bulk up for power sports, whereas others need less energy to maintain a relatively low body fat level, such as gymnasts and lightweight rowers.
* However, the healthy 'dietary pyramid' approach generally applies to everyone. Most of the foods you eat should be fruit, vegetables, legumes and grain products, coupled with moderate amounts of protein-rich foods, such as lean meat, skinless poultry, eggs, fish, seafood, nuts and seeds, and small amounts of fat.
* Alcohol and less healthy foods (eg. fatty take-away foods, potato chips) should not be a regular part of your diet. Focus on maintaining a healthy diet most of the time.
Taken from Healthy Food For Life
Info by Dr Susanna Holt (PhD, dietician)
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