The Benefits of Protein Wednesday, November 01, 2017

We are all very familiar with eating protein foods in our diet but we often forget that we need to include these not only in main meals but snacks too. Sources of protein in our diet include lean meats such as chicken, fish, lean beef, lean lamb and pork, as well as meat alternatives like nuts and eggs. Don’t forget about plant foods which can also be good sources of protein including tofu, tempeh, beans, lentils and other legumes. Dairy products including milk, cheese and yoghurt are also rich sources of protein.

Which Protein Foods do I Choose?

It is important like with any food group to encompass a wide variety of protein sources in our diet. We need to aim for between 2 – 3 serves of lean meat and meat alternatives per day. Lean cuts of meat are recommended to decrease the amount of saturated fat consumed, which will can contribute to cholesterol levels. The same reason is why lite and reduced fat dairy is recommended. Removing skin off chicken and trimming the fat off red meat will also help reduce the amount of saturated fat – and remember to do so before cooking as fat will liquefy to oil when cooked, which is much more difficult to remove.  

Myths About Carbs Tuesday, August 01, 2017

Myth 1: If you have diabetes, you should only eat small amounts of starchy foods, such as bread, potatoes and pasta.

Fact: Carbohydrate foods can be part of a healthy meal plan, but portion size is the key. Whole grain breads, cereals, pasta, rice and starchy vegetables like potatoes, yams, peas and corn can be included in your meals and snacks. In addition to these foods, fruits, beans, milk, yogurt, and sweets are also sources of carbohydrate that you need to count in your meal plan.

Wondering how much carbohydrate you can have? A place to start is about 30-60 grams of carbohydrate per main meal. However, you may need more or less carbohydrate at meals depending on how you manage your diabetes. You and your health care team can figure out the right amount for you. Once you know how much carb to eat at a meal, choose your food and the portion size to match. 

Top Shape Eating Habits For Summer Wednesday, March 08, 2017

What advice do you have to get our eating habits in top shape?

We recommend three guidelines to keep eating habits in top shape: 

Make Healthier Takeaway Meal Choices Tuesday, January 10, 2017

The food industry has been flooded with a large range of takeaway food options that promote themselves as healthy and nutritious. But how do we separate those nourishing and wholesome foods from the nasty, unhealthy options?

Here are some tips to help you choose the best takeaway food options: 

7 reasons Why You’re Still Hungry, Just After Dinner .... Tuesday, August 16, 2016

It's one of those things that simply doesn't make sense: you've just eaten a proper meal, yet still fell unsatisfied and hungry. It's a feeling many of us are familiar with, so what's going on? Read from our recent article in MAMAMIA ... click the image above. 

Midriff Weight and Metabolic Health Tuesday, June 21, 2016

Metabolic Syndrome, otherwise known as Syndrome-X or insulin-resistance syndrome, is not a disease in itself. It is actually a group of conditions which increase your risk of developing Type 2 diabetes and cardiovascular disease. If you have three or more of the following, you are considered to have metabolic syndrome:

- High blood pressure
- High blood triglycerides
- Impaired fasting glucose
- Central obesity (large amount of fat around the midriff)
- Low level of good cholesterol