Well, the bottom line is that eating 6 meals a day does not lead to more weight loss than eating 3 meals a day.

While some studies have shown that having a higher meal frequency reduces food intake because you are reportedly less hungry, and that this in turn encourages fat loss, other studies have not been able to confirm this relationship. It appears that fat loss is only higher in situations where ‘dieters’ are also exercising more restraint over what they eat, and are also doing more exercise.

A study released this year by the British Journal of Nutrition, suggested that eating small frequent meals did not impact on appetite factors either.

So, what’s the moral of this little story.

a) eat the meal frequency that suits you and your lifestyle, whether it be 3, 4, 5 or 6 meals. For example, many people eat breakfast, lunch and dinner and a snack at around 3-4pm. As long as you are not going over your required energy intake by eating the snack, the afternoon snack may ultimately help you manage your hunger and prevent you from “pigging out” at your next main meal

b) if you have diabetes type I or II small regular meals are recommended to optimize blood sugar and insulin management

c) maintain your eating routines from day to day because your body and your lifestyle will adjust to it.

d) always eat breakfast

e) don’t eat food because it is there, or because someone offers it. Unless you are hungry say no to unscheduled food opportunities

f) avoid tiredness because the brain misconstrues tiredness as low energy levels and will stimulate a sensation of hunger causing you to eat more when you are tired. People tend to have less self-discipline when they are tired and eat more high sugar, high energy foods or “junk food” when they are feeling tired and fatigued. Eating non-nutritious foods when tired only makes your body feel more tired because it is not getting the nutrients it needs to run optimally. This sets up a cycle of poor eating habits and food cravings

g) regardless of the meal frequency you choose, you will need to exercise restraint over your food choices and to maintain a reasonable activity level, preferably at least 60 minutes of moderate activity a day.

Never forget, weight loss at its most basic is a maths equation. Less in, more out – eat less, exercise more.

Reference: Cameron, J. D., Cyr, M-J, & Doucet, E. (2010). Increased meal frequency does not promote greater weight loss in subjects who were prescribed an 8-week equi-energetic energy-restricted diet. British Journal of Nutrition, 103, 1098 – 1101.

Related posts:

1. A Bit of Motivation from Buddha for Those Who Have Lost Their Weight Loss Mojo or Think Losing Weight is Just Too Hard
2. Is Cutting Calories Sufficient for Weight Loss?
3. Supplementation after Bariatric/Weight Loss Surgery – lapbands, gastric sleeves etc

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Changing behaviour and ways of thinking is not easy, but it is not impossible either.

We have all heard the saying:

“If you keep on doing what you are doing, you will get more of what you’ve got”

Well, nothing could be truer than this sentence when it is applied to weight loss.

We all know what we need to do to get the body we want. We simply don’t lose weight if we don’t exercise our body or exercise self-discipline over our mad monkey minds and the bad eating habits that prevent us from losing weight.

Behaviors become habits when we do them over and over again. Similarly, thoughts become beliefs when we think them over and over again. Habits and beliefs become so well practiced that we relocate them to the automatic part of our minds and allow them to operate without thinking. Unfortunately, many of our habits and beliefs are what sabotage our weight loss attempts.

Think about it.

How many times have you popped some ‘deadly’, high calorie morsel of food into your mouth before you have even thought about it? And, how many times have you looked in the mirror and automatically said to yourself, “I’m too fat?”

It’s not rocket science; it is cold hard reality. What we think and what we do becomes our reality, especially when we do it over and over again. We become fat because we think we are fat. We then cement the belief in that we are fat by doing the things that make us fat, like eating too much and exercising too little.

There is no magic pill to dissolve fat, and bariatric surgery, while it ensures weight loss does not necessarily teach you to change your behaviour or your beliefs, but certainly reduces your ability to eat an optimal food intake for good nutrition (refer to the blog on pros and cons of bariatric surgery).

The good news is, that with a bit of grit and determination you can change your thoughts and behaviors.

Think of a thoughts or behaviours as setting up neural routes in your brain. If you think a thought once, or do a behaviour once, it is only a track and will grow over and be difficult to find if you don’t walk down this path again. However, if you keep thinking the thought (e.g., “I will never lose weight”) or doing the behaviour (e.g., eating a chocolate from the dispensing machine every afternoon at 3pm) then you start to build a road, making it easier to repeat the thought or behaviour because the pathway is easy to find and travel along.

By repeating these unhelpful thoughts or behaviours we build a superhighway of neurones that entrench us in habits and ways of thinking that stop us from getting what we want. Basically, as we think, and as we do, is what we become!

So, how do we undo these beliefs and habits that don’t help us? How do we pull down these superhighways of automatic thoughts and actions?

We STOP travelling these pathways! What we don’t use falls away, it loses power. All bad habits need attention to be maintained.

So, practise resisting the urge to go to the snack bar and buy a chocolate at 3pm. Either learn to get by with a hot beverage or glass of water or bring a healthy alternative such as a piece of fruit.

Change the pattern! You weaken habits when you do something completely different.

Stop, and think before you act. Automatic thoughts and behaviours are just that; they are knee jerk reactions that usually don’t serve you. Make considered choices. We all have options. For example, we have an option to binge or an option to jump on our exercise bikes and watch half an hour of a favourite show. We all know which option our body would prefer.

The longer you practice NOT DOING the habits that don’t assist you in getting the body you want, the less power those habits will have over you.

And just like you repeatedly trod a path of thoughts and behaviours that turned into negative belief systems and bad habits that didn’t serve you, by treading paths of more positive thoughts and behaviours you will be more likely to get you what you want.

Practice makes permanent so make sure it is positive thoughts and behaviours you are practicing.

To get you started on changing the unhelpful beliefs and habits you have that stop you from getting the body and life you want, identify what needs starving, and what thoughts and habits need feeding. It will be different for each one of you.

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The top ten countries, from highest to lowest, in prevalence of obesity between 1980 – 1998 will probably surprise you.

They were:

1. Samoa

2. Kuwait

3. UK

4. New Zealand

5. Mauritius

6. USA

7. Australia

8. Germany

9. Switzerland

10. Netherlands

FACT:  Obesity, particularly morbid obesity (BMI>40) may reduce life spans by up to 9 years.

FACT:  Obesity also significantly increases the risk of diabetes type II, high blood fats and heart disease and high blood pressure, as well as some cancers, to name just a few.

The most shocking possibility however is, that if obesity trends increase at their current rate, children could die before their parents. Childhood obesity since 1998 has accelerated, and continues to accelerate.

Fat is expensive. In the UK it was projected that by 2010 (this year) the annual cost to their economy of the indirect and direct costs of obesity would be a whopping 3.6 billion pounds.

For your own sake, and that of your children, or the children of the planet, model the behaviour you wish to encourage and….

eat, think, speak, listen and do mindfully

master your mind

move more

mindfulness  —  mastery —  movement

Reference:

Wilkinson, J. R., Walrond, L.J., & Summerbell, C. D. (3007). Obesity Reviews, (8, Suppl.1), 23-29.

Related posts:

1. Why did the world get fat

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Over the last few decades we have simply eaten more than we needed.

While the increased rate of obesity can be attributed to changes in the food supply and eating behaviour combined with a reduction in physical activity it is obvious that underpinning changes in human energy balance are inter-related factors spawned by a world that is changing rapidly on a technological, psychological, sociological and economical level.

Here is an overview of what factors I came up with that have contributed to our obesity epidemic. Can you add some more?

Genetics and Hormones

As already noted, there is no way the obesity epidemic can be attributed solely to genetic factors; the epidemic has crept up too quickly to blame genetic mutations! While twin studies have clearly demonstrated a genetic risk for obesity, other research has proved that our genes are not destiny. It has been demonstrated time and again that even those with a genetic risk of obesity can manage their weight if they eat properly and exercise!

Similarly, while hormones have been identified that impact on satiety, appetite and fat distribution and that may predispose people to obesity risk we can’t blame our metabolisms either. There is no way that the 67% of overweight and obese men and 56% of the overweight and obese women in Australia have metabolic issues.

So, let’s look at more likely culprits contributing to the changes we have experienced over the past few years to see what affected the maths equation that determines our weight.

Energy in> energy out -> weight gain

Behaviour, Environment & Technology

When I looked at factors contributing to obesity it seemed to me that technological and economical progress have perhaps had the biggest impact on our environment, our social norms and how we live.

When I looked at what factors appeared to be impacting on our activity levels the most glaringly obvious perpetrator was technology.

Read the summary below.

a) Reduced physical activity appears to be due to a number of changes including:

• Technology. Technology has definitely reduced our activity levels.
• Electronic appliances and toys often have a stationary component. Examples include:
• Computers, laptops, notebooks, netbooks
• The internet
• Computer games
• Electronic games such as playstations and the x-box
• iPods, the new ipad, smart phones

b) Social networking on line involves sitting. People spend hours in a stationary position on internet sites like Facebook, My Space, Bebo and Twitter and on internet forums, blogs, dating sites and just ‘surfing the net’

c)Television and cable TV also keep us in a stationary position.

d) Elevators and escalators, electric doors, travelators in airports and aeroplanes offloading passengers straight into the terminal instead of on the tarmac have further eroded opportunities to burn a few calories.

e) We choose automated car washes over the hose in the backyard, particularly in areas experiencing water shortages

f) We press buttons to wash our clothes when a few years ago we struggled with twin tubs, wringer washers and hot coppers

g) Instead of burning up calories hanging the clothes on the line, then taking them off, we throw them in the dryer

h) We buy and eat pre-packaged food rather than growing our own vegetables or shopping for the food fresh then chopping and preparing it from scratch

i) We do things quickly, like cooking in the microwave as opposed to chopping, cutting, stirring.

j) Lack of physical safety in public areas has caused parents to be reluctant to allow their children outside. Similarly, many females may feel unsafe walking or running outside alone

k) Changing social norms when it comes to fraternising with neighbours has reduced our opportunity to “do” things with our neighbours. We keep our children indoors, reducing play time that burns up those extra calories. One in five children are now obese. They are electronically baby-sat and this makes them fat!

l) Better transport services mean that people take buses, trams and trains to work or school or drive. I have seen in my own practice that people who don’t have cars burn more energy because they are forced to walk more and often have lower weights.

m) Higher incomes mean that most people own labour saving devices such as cars and can drive places. Others can afford cleaning ladies and gardeners

n) With the decentralisation of some cities those that cannot afford inner city living tend to live in suburbs meaning they are required to drive to shopping centres and other venues

o) Apartment living is on the rise and often involves less energy expenditure that would be devoted to cleaning larger living spaces and caring for gardens

p) Longer work hours means we have less time to devote to physical activity and are more likely not to spend time shopping for and cooking food, so we eat more fast food and convenience foods

q) Growth of entrepreneurial business to save labour time for busy professionals has made us fatter. We have everything from dog washing services, cleaning services, complete meal services, house washers, gardening services and let’s not forget places like MacDonalds, Hungry Jacks and KFC.

r) Unemployment often means people stay at home and watch TV because they cannot afford to go out.

s) Mental health issues such as depression and anxiety are on the increase. One of the symptoms of these conditions is low energy and they tend not to do the thing that helps their condition most, which is to exercise. They have lower motivation and energy levels.

t) Increased food intake has also made us fatter.

• people are eating larger portion sizes
• access to food has become much easier. It was reported during the recession that three industries that did not suffer were fast food, grocery stores and the weight industry. Better food access is demonstrated by the following facts:
• we are a supermarket society
• fast food outlets abound
• we can dial in takeways or order them online
• some companies deliver the week’s food
• there are school tuckshops, and workplace canteens
• supermarkets offer more than 50,000 food choices, many of them prepackaged foods
• all shopping centres have food courts and you never see an empty food court
• we can access food at any time from 7/11 stores, 24 hour petrol stations and cafes
• we have unashamedly evolved into a cafe society; instead of going for a walk in the park,we go out to drink coffee, eat cake and watch people
• Bottle shops make the purchase of high calorie liquor easy
• Nightclubs are open till 3am giving ample opportunity to consume zillions of liquid ‘empty’ calories
• We have transport to travel to purchase food
• We have the money to buy takeaway food or eat out
• Most social functions involve food and the more extroverted of us may struggle with our weights purely because we are out and about and eating so much
• Having a food focus has become a part of our society
• Going out to a restaurant is a leisure activity
• We not only have cooking shows, we have taken cooking to reality TV levels
• There are travel tours based around cooking
• Cooking is regarded as an acceptable leisure pursuit or hobby
• We live to eat, not eat to live

u) Food technology

• We have a bigger range of soft drinks, sports drinks and milk drinks to choose from
• We have a larger range of tastier, higher calorie pre-packaged foods
• Food manufacturers get to put words like “lite”, “no fat” and other labels on food so we think we can eat more of it, but the truth is putting low fat on fruit juice while technically correct only distracts you from the fact that it is full of carbohydrate and has the same calories as cordial!

v) Increased alcohol consumption

• the easiest way to put on weight is to drink it on, particularly alcohol which is 7kcals or 37kjs per gram.
• We have become a planet that accepts alcohol consumption. In fact, cultures are recognised by their alcoholic preferences eg Aussies drink beer, the French drink wine, the Russians drink vodka….
• high binge drinking in women has increased
• people drink in order to be more accepted socially
• anxious people drink to calm their nerves so they can actually relax and manage to socialise
• some people even think they can’t have fun and let go unless they have had a few drinks
• night clubs open till 3am so we can drink all night
• both the pub and club culture provide an opportunity to consume more calories
• the tradition of visiting take-away food outlets after a night of drinking only adds to the overall calorie intake
• alcohol is a disinhibitor so after a few drinks people cease to monitor how much they eat or drink
• if your alcohol use becomes addictive the care factor for your health becomes even lower
• bottle shops have made access to alcohol easier
• wine clubs ensure we have heaps of the high calorie liquids in the house
• it’s legal
• it’s socially acceptable to offer it at social functions

w)  Change in work hours

• We live in time famines and have the excuse to take the easy way out when it comes to food – takeaways, fast food, pre-packaged food
• Working long hours also means we exercise less

x) Media and advertising

• research has shown that TV advertisements affect food choice
• research has also shown that TV advertising and the print and electronic media have been involved in eating disorders
• it is easy to condition ourselves to eating. For example, it has been shown that people who eat in front of TV, will cue themselves to wanting to eat each time they turn the TV on!

y) Environmental factors

• Increased population density in cities has led to smaller yards
• Apartment living, as noted above means we burn fewer calories gardening and cleaning, and if we have an elevator direct from the carpark to the apartment, well, there goes another opportunity to burn calories.

And, my list is not finished. I just got sore arms because the only energetic movement I made in the last hour or so was to type. I think typing is the most common exercise most of us are doing in the 21st century!

So please respond to this list with your comments on what you think has made the world fat. I am doing research at a tertiary level and I would rather hear it from you than read it in a research article!

Related posts:

1. Our Obesogenic World
2. Some Scary Facts on Fat

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Soft drinks and cordial have also been linked to depression and stress which is another good reason, apart from whittling away your waist, to delete them from your daily diet.

Over the last few decades during my practice as both a dietitian and psychologist I have noticed that there appeared to be a definite link between a person’s sugar intake and their mood, general irritability and ability to cope and manage stress. I have listened to people regularly report better concentration, clearer thinking, more energy, greater happiness and well-being, and better stress management and coping after they have removed sugar from their diets, and I have often observed the changes they reported.

Confirming the patterns I have witnessed when people take sugar out of their diets, is a study just released in January 2010 that has identified a strong link between soft drink consumption and mental health problems in adults.

The study was conducted in South Australia. Of 4741 participants recruited for the study, 12.5% reported drinking more than ½ litre of soft drink daily! Analysis showed that high levels of soft drink consumption were positively associated with depression, stress-related problems, suicidal ideation, psychological distress and a current medical condition. There was, however, no positive association with anxiety. The study showed that those who drank more than ½ litre of soft drink daily had a whopping 60% greater risk of having these mental health conditions.

So, it is not good news for soft drink manufacturers, or for soft drink “users”. Not only does it add to your fat deposits, it impacts negatively on your mental health!

A thought: In view of the obesity epidemic scourging the planet, and research showing the link between soft drink and mental illness, perhaps we would be better off only being able to purchase these food on prescription from the doctor!

What do you think?

Resource:

Shi, Z., Tayor, A.W., Wittert, G., Goldney, R. & Gill, T.K. (2010). Soft drink consumption and mental health among adults in Australia. Public Health Nutr. (15), 1-7.

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While many diets proclaim to have the “magic” balance of nutrients whether it be low GI, low carbohydrate, low fat or high protein, the facts are that it is the total energy you take in, regardless of the distribution of protein, fat and carbohydrate versus the energy you burn up that determines whether you gain or lose weight or stay the same.

Excess weight is caused by too much food and too little exercise or activity.

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To maintain weight, we need a balance:

ENERGY IN = ENERGY OUT

To lose weight we must eat LESS and exercise MORE.

Even small increases in energy intake and less activity or exercise can lead to large long-term weight gain. For example, eating just 1½ plain sweet biscuits above your energy requirement daily can lead to a 5kg weight gain over a year!

Look at the energy content of the nutrients:

1g PROTEIN 17 kJ or 4 kcal

1g FAT 37 kJ or 9kcal

1g CARBOHYDRATE 16 kJ or 4 kcal

1g ALCOHOL 29 kJ or 7kcal

As you can see, fat is more than twice as “fattening” as protein and carbohydrate. So when trying to lose weight we must check our intake of fatty foods and watch alcohol consumption!

In fact, it is important to watch what we drink because it is easier to drink on body fat, than it is to eat it on. So, even though fruit juice and cordials and soft drinks are nearly half the calories of alcohol, it all adds up rather quickly. Drinking fluids doesn’t make us feel as full as when we eat making it easier to drink more.

We were designed to “eat to live” not “live to eat”, although many of us tend to do more of the latter than the former. Regardless of where our calories or kilojoules come from, the body will deposit any excess energy as fat once it has tended to all its daily energy needs from the food you eat.

Science tells us that to lose ½ kilogram or 1 pound we must burn 3500 kcals or ~ 800 kjs of energy more than we consume as food. Most weight management programs then will cut your calorie or kilojoule intake by 500kcals or 2000kjs a day to enable you to lose ½ kilogram or 1 pound a week, or by 1000kcals or 4000kjs to enable you to lose to lose 1 kg or 2lbs per week.

To lose weight you don’t need to starve yourself. Little changes will assist you with weight loss, for example:

· Eat smaller portions
· Put your food on a plate, not a bowl because it less looks more
· Don’t eat from the takeaway container be it a noodle box, or pizza box
· Skip supper
· Eat one course meals, and especially skip dessert
· Swap higher energy foods with lower energy options, eg cake or pastry when out for coffee have a scone, or have fruit for mid-meals instead of biscuits
· Wait 20 minutes after eating before deciding you are still hungry; it takes time to shut off the feeding centre and turn on the satiety centre after you start eating.

Related posts:

1. Supplementation after Bariatric/Weight Loss Surgery – lapbands, gastric sleeves etc

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Labels on retail packages are required to have:

• product name (and brand name)
  

  Learn to interpret food labels

• premises and lot information (where and when food was made)
• manufacturer details, including address
• mandatory warning and advisory information
• use-by dates
• ingredient lists
• amount/weight of food
• country of origin
• a nutrition information panel, if a nutrition claim is made, such as ‘low-fat’.
• Use-by-Date

The quality of the product is at its best before the use-by-date. After that date, the quality deteriorates and the product maybe unsafe to consume.

A food with a BEST BEFORE date can be sold after that date expires provided it is safe and suitable for consumption. If the manufacturer believes that the food is not suitable for consumption after a certain date the USE BY mark must be adopted. Foods with USE BY cannot be sold after the date shown.

Foods with a shelf life of more than 2 years do not require a use-by date (e.g. canned products)

Reading Labels for Healthier Eating

Food labels can be confusing and hard to understand. To make healthier food choices check:

the ingredient list; and

the nutrition information panel.

So  How do I read the ingredient list?

• All ingredients are listed in descending order by weight
• The first three ingredients listed will be the three major ingredients in the food and so on.

What to look for in the ingredient list?

• Look for foods low in saturated fat.
• High saturated fat ingredients include animal fat, hydrogenated fat, tallow, butter, palm oil, shortening, ghee, lard, dripping, coconut oil, coconut cream, copha and full cream milk solids.
• Fat (usually saturated) can appear on the label as:

• Look for foods low in salt.
• High sodium (salt) ingredients include MSG (monosodium glutamate), sea salt, rock salt, garlic salt, celery salt, vegetable salt, sodium bicarbonate, sodium nitrate, stock cubes, baking powder and baking soda.
• Look for foods high in dietary fibre.
• High fibre ingredients include wholegrain, wholewheat, bran, wheatbran, wheatmeal and rolled oats.
• If one of these ingredients is listed in the first three ingredients or if the ingredient list contains several of these ingredients, then the food product is likely to be high in saturated fat, salt or fibre.
• Try to choose foods
• low in saturated fat and salt and high in dietary fibre.
• Look for foods low in sugar.

Do not be confused by different names for similar ingredients on food labels. For example sugar comes in many names:

Sometimes there is more than one type of fat or sugar in a food. If they were all listed under the same terms, fat would appear much higher on the ingredients list.

THE NUTRITIONAL PANEL

Until recently nutrition labelling has only been compulsory where a nutrition claim such as “low salt” has been used. However, because nutrition information was not appearing consistently in terms of content or format new laws have been passed that stated that all manufactured foods will carry a nutrition information panel. The few exceptions are foods in small packages; food like herbs and spices, tea, coffee.

Nutrition panels must show kilojoules (calories), protein, fat & total carbohydrate and sugar contents

These nutrients are usually listed per 100g of the food, per serve size.

If a food product makes a claim about a particular nutrient such as ‘high in dietary fibre’, the sodium content or vitamins and minerals then the amount of fibre, sodium and selected vitamins and minerals must also be listed in the nutrition information panel…

Information is presented per serving size (determined by the manufacturer), per 100g and as a percentage of the Recommended Daily Intake (R.D.I.).

The per 100g figure is useful to compare the nutritional content of similar food products (see example).

Product 1 is the healthier choice because:

• low in saturated fat and sodium and high in fibre than product 2.
• The ingredients list for product 2 lists sugar and salt in the first three ingredients.

Symbols on Food Labels

CERT TM used under license

• The Tick Program is the Heart Foundation’s guide to help you make healthier food choices quickly and easily.
• Foods with the Tick are healthier choices among foods of their type.
• Tick foods are lower in saturated fat, sodium (salt) and where appropriate kilojoules.
• Some are also higher in fibre.
• All foods are independently tested and assessed against strict nutritional guidelines before getting the Tick of approval.

International Diabetes Institute Shop for Gold and Silver

• The International Diabetes Institute (IDI) “Shop for Gold & Silver” Program uses a Gold Dand
• Silver D to help identify foods which meet IDI’s evidence-based Food Selection Criteria.
• Criteria exist for 33 product groups and include recommended levels for Fat, Fibre, Glycemic Index (GI), Sodium and Sugar.
• The “Shop for Gold & Silver” Program takes into account all lifestyle related conditions, including diabetes, and gives consumers the confidence of knowing that the product has been assessed by a credible health organisation.

What does “Gold” and “Silver” mean?

• If a product meets all of the levels recommended for its product group, it is entitled to a Gold D.
• If it meets all but one, it is entitled to a Silver D. In this case, it must meet Fat levels.

Halal Certification Authority Australia

• On uncooked meat products the Halal symbol means that the animals are humanelyslaughtered after stunning under the supervision of the Australian Quarantine & Inspection Service (AQIS) and the Halal Certification Authority Australia.
• Meat slaughtered under the conditions mentioned above will carry the Halal symbol if the product does not contain and has not come into contact with alcohol (ethanol) or any other type of animal ingredients.
• Suitable for Muslims.

Melbourne Kashrut Pty Ltd (Inc. Victoria)

• This symbol indicates the food has been certified as kosher by Melbourne Kashrut.
• Kosher rules include:
• Certain animals may not be eaten at all. This restriction includes the flesh, organs, eggs and milk of the forbidden animals.
• Kosher animals include: sheep, cattle, goats, deer, chicken, ducks, turkeys, fish (fins & Scales)
• Non-kosher meats are: camel, hare, pig, shellfish, reptiles, frogs
• All blood must be drained from the meat or broiled out of it before it is eaten.
• Certain parts of permitted animals may not be eaten e.g. sciatic nerve, and adjoining blood vessels, the fat around the liver
• Meat (the flesh of birds and mammals) cannot be eaten with dairy.
• Fish, eggs, fruits, vegetables and grains can be eaten with either meat or dairy.
• According to some views, fish may not be eaten with meat.
• Utensils that have come into contact with meat may not be used with dairy, and vice versa. Utensils that have come into contact with non-kosher food may not be used with kosher food. This applies only where the contact occurred while the food was hot.
• Grape products made by non-Jews may not be eaten.

Australian Dairy Corporation Dairy Good Symbol

Australian Dairy Mark

Consumer Message

The Australian Dairy Mark enables consumers to quickly and easily recognise that products bearing the symbol are:

(a) Australian

(b) real dairy products and not dairy substitutes

(c) pure and natural

(d) good for you

Coeliac Society of Australia Inc. Gluten Free Symbol

The Coeliac Society of Australia has a program for endorsing foods (and other products e.g. bread machines) to assist our members with food choices.

For a food to be endorsed it must satisfy the food standards code definition of gluten free i.e. no detectable gluten (results must be supplied to the society).

The Glycemic Index (GI) Symbol Program

What the GI symbol means

When you see the GI Symbol on a food package label, you will find the GI value of that food near the nutrition information panel, along with the words ‘high’, ‘medium’ or ‘low’.

.You will also know that the food meets the GI Symbol Program’s nutritional criteria which are different for different food types, but generally mean the food is a good nutritional choice for that food group.

Foods cannot be judged on the basis of their GI alone – other considerations are fibre and fat content, and nutrient density.

Food Additives

A food additive is a substance not normally eaten as a food by itself. An additive is deliberately added to food for a number of purposes including:

• to enhance appearance
• to enhance nutritional quality
• to improve taste
• to enhance texture
• to improve storage or
• to assist in processing

Food additives help keep our food supply safe, wholesome, consistent and available all year round.

Only approved additives can be added to certain, specified foods.

The maximum quantity of additive permitted is also stipulated.

An example of a food additive is an anti-oxidant. Anti-oxidants are used to prevent foods containing fat turning rancid and developing ‘off’ flavours and odours. Anti-oxidants also prevent some foods from going brown.

Numeric codes are used on food ingredient labels to identify these additives. Anti-oxidants are labelled 300 to 322, for instance 302 is calcium ascorbate, a form of vitamin C.

Advertising Claims

Reduced fat or reduced salt: Contain 1/3 less fat or salt than a normal product. Often labelled as “light”.

Low salt: Half the salt content of the normal variety.

Salt free: Neither salt nor any ingredients containing salt have been added.

Low joule: Negligible kilojoules or calories.

Unsweetened: Contain no sugars, mannitol or sorbitol or artificial sweeteners

No Added Sugar: No added sugar such as cane sugar, glucose, fructose, lactose, honey or malt. Usually appears on fruit juice, canned fruits or cereals. However, these products can be sweetened with fruit juice concentrates such as pear juice.

No Cholesterol or Cholesterol Free: This is often used on products of vegetable origin such as vegetable oils or products containing vegetable oils. The label is meaningless considering that cholesterol is only found in products of animal origin. It is more a marketing ploy than nutritional advice.

Related posts:

1. Does eating six small meals a day produce more weight loss than eating three meals a day?

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1. a reduced capacity for food

2. a reduced stomach area for the absorption of nutrients

Being able to eat only much smaller portions means that what you do eat must be of a high nutrient value. To ensure a nutritionally adequate intake a person who has undergone bariatric surgery will need to consume these small nutrient dense meals at frequent intervals.

Unfortunately it is extremely difficult for people who have undergone bariatric surgery to meet their nutrient requirements and many are susceptible to developing suboptimal levels of:

• B-vitamins,
• minerals (especially magnesium and iron), and
• fat soluble vitamins (particularly vitamin D)

As a result of the reduced capacity to consume food, protein intakes are often affected.

People who have had bariatric surgery often also do better with digestive enzyme support.

LifePlus, an American based company, make economically priced, pharmaceutical grade nutritionals that can supplement the nutrition needs of people after their bariatric surgery.

For enzymic support I suggest both:

• Digestive formula and
• Somazyme (taken with meals)

Note, it may take some experimenting to find the optimum combination of these formulas for each person.

OmeGold is a good source of vitamin D, as well as omega-3 fatty acids.

Both Brain Formula and Anti-Stress Formula (Support tabs in the UK/EU) are excellent sources of B-vitamins.

Micromins is the best source of iron, as well as trace minerals.

Triple Protein shake provides the most bioavailable form of magnesium (as well as calcium, potassium, and of course protein). Triple Protein shake is alkaline forming in the body.

Please refer to the table below for a summary of the nutritionals recommended with links to learn more or to order these products.

TO ORDER these products click here.

Follow me on twitter if you want motivational quotes and nutrition tips.

Related posts:

1. Gastric Sleeve Surgery – pros, cons, guidelines
2. The Gastric Balloon – the Latest in Bariatric Procedures
3. Gastric Sleeve Surgery – a 2009 Case Study

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Post tags: Bariatric Surgery, Gastric Sleeve, lapband, supplementation after bariatric surgery, supplementation for gastric sleeves, supplementation for lapband, Weight loss surgery

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This Christmas let’s contribute to the world by watching what we think, eat, drink and do.

Do…

• Eat loads of fresh fruit and vegetables that have not been drowned in oil, cream or other sauces and gravies
• Eat moderate amounts of lean meats and other protein alternatives like nuts, legumes and tofu
• Eat small quantities of high fibre breads and cereals
• Eat reduced fat dairy products in moderation
• Extend loving kindness
• Give kind deeds or words instead of gifts
• Exercise your body
• Be appreciative that you have food to eat, a house to be in, and people that care about you

You don’t need…..

• A food focus
• Shortbread biscuits full of fat and sugar
• Dips and chips
• Lollies and soft drinks and more than ½ cup of fruit juice because after the first half glass you have all the vitamin C you need for the day and may as well be drinking soft drink because it’s cheaper and the same calories
• Pork crackle
• Skin on the turkey or chook
• Fat on roast meats
• Five different kinds of meat at one meal – ham, turkey, roast pork, roast beef and chicken
• Mince pies & other high calorie Christmas fare ranging from rum balls to white Christmas and fruit cake
• Three types of dessert ranging from Plum pudding through to trifle and pavlova (especially after you have just pigged out for main course)
• Chocolates
• More than 2 standard drinks of alcohol for women or 4 for men
• and,  unfortunately the list goes on.

Merry Christmas, and if you can’t be good, be careful!!

The DietPsyche Team

Related posts:

1. How to Waist Away After Too Much Christmas Cheer
2. Celebrations Are Not A Reason To Eat More

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Gestational Diabetes – the Issue

Pregnancy is associated with changes in insulin sensitivity, which may cause increases in blood sugar levels. In about one in 20 women the blood sugar will rise to diabetic levels and usually resolves after the baby is delivered. This is called gestational diabetes and more often than not, arises in the second and third trimesters of pregnancy. Doctors will often test blood sugar levels of pregnant women between 24 and 28 weeks as a screening measure.

Increased blood sugar levels can impact on pregnancy outcomes. Risks associated with gestational diabetes include:

1. Increased likelihood of bigger babies

2. Earlier deliveries and increased likelihood of inductions or caesarian sections

3. Increased risk of an early miscarriage and increased risk of having a baby with malformations particularly with higher HbA1c levels

4. The mother developing type II diabetes later on

5. The baby developing disorders later in life such as type 2 diabetes

Gestational diabetes is more likely to occur in people who over overweight, have a family history of diabetes, and are older.

Gestational diabetes is also more common in certain cultures namely, Aboriginal and Torres Strait Islanders, Polynesians ,Indians, Vietnamese, Chinese, and Middle Easterners.

Women with diagnosed diabetes, type I or type II, those with a history of gestational diabetes and people who have been diagnosed with gestational diabetes need to follow the guidelines outlined below to optimise pregnancy outcomes. Take particular note that women with diabetes prior to pregnancy can worsen diabetic complications if they do not manage their blood sugar levels during pregnancy.

Recommendations

1. The following categories are encouraged to consult a doctor and perhaps other health care professionals prior to pregnancy:

• Women with known diabetes
• Women who have been told they have elevated blood sugar levels
• Women with a history of gestational diabetes because they are 30-50% more likely to develop gestational diabetes in a subsequent pregnancy
• Women on medication. For example cholesterol lowering drugs should not be taken during pregnancy

2. All pregnant women should be taking folate

3. Prior to pregnancy aim for a HbA1c of <6.5% if you are Type I diabetic, and <7.0% if you are Type II.

4. If your HbA1c is >8.0%, improve diabetic control and your HbA1c level before becoming pregnant

5. Measure HbA1c levels every 4 to 8 weeks

6. Aim for BSL of <6.5mmol/l (<117mg/dl) before meals

7. Aim for BSL of <8.5mmol/l (<153mg/dl) after meals

8. Pregnant women with diabetes should measure blood sugar levels 1 hour after a meal and aim for <7.8mmol/l or <140mg/dl.

9. Women with diabetes or gestational diabetes should consult a dietitian for the following reasons:

• Ensure their folate intake is adequate
• Review the type, quality, quantity and distribution of carbohydrate, particularly when insulin doses or levels of oral hypoglycaemic drugs are changed. Ensure a low GI diet.
• Obtain nutritional guidelines on managing nausea during pregnancy
• Obtain nutritional guidelines on energy needs during pregnancy, and ensure energy intakes are not reduced below 30% f their normal food intake
• To obtain guidelines for the intake of protein and nutrients such as calcium
• To obtain guidelines on reducing total fat intake and to optimise the qualify of fat that is eaten

10. A minimum of 30 minutes exercise most days, but tailor exercise to previous exercise habits. Exercise is associated with preventing gestational diabetes and also improving insulin sensitivity

11. Breastfeeding is preferred. However, diabetic mothers have a higher concentration of blood sugar making their breast milk higher in energy. To prevent babies from gaining excess weight mothers need to maintain good diabetic control. After the babies birth, and particularly if breast feeding, blood sugar levels need to be monitored closely. Insulin requirements drop immediately after delivery, highlighting the need for dose adjustments to insulin if it is being given and to ensure appropriate dietary management.

12. Women who have developed gestational diabetes are at higher risk of developing diabetes at a later stage and should consult health professionals in relation to prevention strategies. Guidelines after the baby is born include:

Continuing a healthy eating plan that is low in saturated fat, contains a predominance of low GI foods, has small regular meals and controlled portion sizes, at least 2 litres of water a day and no alcohol if breastfeeding and sugary drinks or juices.

Maintain physical activity for 30 minutes a day

Aim for a healthy weight.

Reference: Global Guideline: Pregnancy and diabetes (2009). International Diabetes Federation. http://www.idf.org/webdata/docs/Pregnancy_EN_RTP.pdf

Photo Credit:  sxc.hu

Related posts:

1. Does eating six small meals a day produce more weight loss than eating three meals a day?

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