Nutrition Information Night

Last night at work we hosted our first ever Nutrition Information Night for our members, it was a great success and has hopefully motivated many of our members to get back on track ready for Summer and 2011!  I just wanted to share with everyone some of the things that we discussed on the night, we looked at two main groups of foods - Proteins & Carbohydrates - as these are the ones that tend to cause the most confusion and are the ones that can make or break your weight loss efforts!

Carbohydrates

General Definition – Any food that is particularly rich in starch or sugar.

Complex Carbohydrates (Starch)

Consist of breads, pasta, beans, rice, some vegetables, bran and cereals

Simple Carbohydrates (Sugar)

Consist of fruits, sweets, soft drinks, dairy and many condiments.

Additional Information

- Carbohydrates are addictive!  Foods high in carbohydrates generate hormonal responses within the body that causes insulin levels to rise as blood sugar levels rise.  When insulin levels are elevated your body cannot access fat stores for energy because insulin is a storage hormone.

- Cravings occur due to the peaks and falls in blood sugar levels, as you’re coming down from a sugar high you body craves more sugars, sweets and chocolates to “balance” out the sugar levels.

- To reduce cravings simply cut out as many simple, processed carbohydrates as you can.  While you may suffer from carbohydrate or even caffeine withdrawal to begin with after awhile you will be better equipped to control those sugar cravings and make more satisfying choices.

Sugar

General Definition – refers to sucrose or table sugar and is characterized by a sweet flavor.

Glucose & Sucrose – organic compound, most commonly thought of sugar, primarily comes from sugar cane or sugar beets.

Lactose – sugars found in milk and other dairy products.

Fructose – sugars found in fruits, honey and some vegetables, it is the most water-soluble of all the sugars.

Artificial Sweeteners

Studies have varied results when it comes to the use of artificial sweeteners.  However the results do agree that the use of artificial sweeteners:

- Do not benefit weight loss.

- Are good for dental health in children when used in soft drinks.

- Are very beneficial for diabetics by allowing them to eat foods they otherwise wouldn’t be able to.

Glycemic Index

General Definition – measure of the effects of carbohydrates on blood sugar levels.  GI is defined by the blood glucose response curve to carbohydrates measured over a 2 hour period.

High GI – Classified as having a GI of 70 or more, these carbohydrates break down quickly in digestion and rapidly release glucose into the bloodstream.

Wonder White Bread - 80

Kellogg’s Corn Flakes - 77

Uncle Toby’s Instant Porridge - 82

Lamingtons - 87

Farmland Cupcakes - 73

Edgell’s Instant Mashed

Potato - 86

Pontiac Potato - 91

Brown Rice - 76

Jasmine White Rice - 109

Medium GI – Classified as having a GI between 56-69

Kellogg’s Just Right - 60

Kellogg’s Special K - 56

Weet-bix Sanitarium - 69

Blueberry Muffins - 59

Carrot Muffins - 62

Udon Noodles - 62

Arborio Rice - 69

Wild Rice - 57

Low GI – Classified as having a GI of less than 55, these carbohydrates break down slower during digestion and give a gradual release of glucose into the blood stream.

Burgen Soy and Linseed Bread - 36

Four Bean Mix - 37

Red Kidney Beans - 36

Kellogg’s All Bran - 34

Kellogg’s Guardian - 37

Plain Sponge Cake - 54

Home Made Banana Cake - 51

Apple - 38

Banana - 52

Orange - 42

Plum - 39

Grapes - 53

Rice Noodles - 40

Egg Fettuccine - 40

Meat Filled Ravioli - 39

Spaghetti - 44

Sweet Potato - 46

Diet, Low Fat, Vanilla or Fruit Yoghurt

Whole Milk - 27

Skim Milk - 34

Protein

General Definition – A vital nutrient that provides essential, non-essential amino acids and nitrogen, it is required for the maintenance of the body’s structures and functions at all times. 

Additional Information

- Proteins are actually highly thermic, which means that your body actually burns energy while you digest the food, proteins are around 30% thermic compared to carbohydrates which are only 3-4% thermic.  It is because of this thermic effect that proteins encourage the digestive system to work but it also helps to elevate your metabolism.

To get the most out of protein ensure that you are consuming lean proteins by checking the saturated fat content.

Meats

Is one of the best and easiest sources of protein:

- 100gms Chicken breast contains roughly 30gms protein

- Eggs contain roughly 12gms protein

- 100gms Lean Ham has 19gms protein

- 100gms Lean Pork Roast has 23gms protein

Non-Meat Options

Good for those who don’t eat much meat or are just looking to spice things up in the kitchen

- 100gms of Kidney Beans has 22gms of protein

- 100gms of Chickpeas has 19gms of protein

- 100gms Lentils have 25gms of protein

- 100gm Raw Peanuts has 25gms of protein

- 100gms Tofu has 17gms of protein

- 100gms Almonds have 21gms of protein

Dairy

While some dairy options are high in protein, the lactose (carbohydrate) content in most products is far too high for it to be considered a High Protein food item.  Dairy also contains vitamin A, vitamin B12, calcium, magnesium, phosphorus, potassium, riboflavin and zinc.  It’s best eaten before lunch due to the lactose content.

Tips for good dairy choices –

Don’t be fooled by “fat free”

Always check the label

Compare brands

Opt for natural Greek yoghurt, cottage cheese, laughing cow cheese, low fat cheese & milk.

If lactose intolerant there is soy milks and lactose free products are becoming more readily available.