A Look In My Kitchen Cupboards: Is What's In Mine, In Yours?

It is very seldom that I have the time or courage to evaluate the different types of food I eat. As a student dietician, I have a vested interest in what goes into my body and I wanted to find out if the foods I was eating were really that unhealthy and if so, what was so unfavourable about them. So with much trepidation, I opened up the kitchen cupboards and fridge and had a good look.....

What is Junk Food?

The definitions of "junk food" or "non-nutritious food" vary widely and there is no final, momentous description available. An acceptable description is that it is food made outside the home, which people find delicious and choose to eat instead of home-cooked meals.

There is also a great emphasis on the fact there is no such thing as "bad food", only "unhealthy food". Unhealthy foods are those which are low in fibre, protein, vitamins and minerals but high in refined sugar and white flour, saturated fat, salt, preservatives and additives.

I thought the best way to show you the types of foods that can be found in my kitchen, would be to take photos, so here goes...

The Fridge:

• On the top shelf of the fridge, we have butter, creme fraiche and cream cheese- these are foods which have high amounts of fat per 100g and ones which should be eaten sparingly.
• Foods like mustard, citrus marmalade and parmesan are foods which aren't eaten very often and are usually used in small amounts in cooking.
• Home-made tuna salad is packed with vegetables and therefore vitamins and minerals and has very little mayonaise, thus it can be eaten frequently.
• The second shelf has various vegetables (containing many vitamins and minerals) and low GI seed bread. This bread is nutritious as it does not cause high spikes in blood sugar, provides the body with energy and keeps your tummy full, so you don't overeat.
• Cheddar cheese does contain a high portion of fat, but is also a good source of protein.
• French mayonaise should be eaten sparingly.
• Flora margarine is a good source of fat to eat as it contains plant sterols instead of cholesterol.
• Mangoes are good fruits to eat as they contain fibre to avoid constipation as well as vitamins and minerals.
• Chillies are said to help speed up your metabolism and are also packed with anti-oxidants.
• Peri-Peri marinade is usually used in the occasional braais and is thus acceptable in a healthy diet.
  

Cupboard Number 1:

• On the first shelf of this cupboard, there are various types of sugar, baking powder and syrup and these are usually used in baking and aren't eaten often.
• Rice flour is gluten-free and is thus suitable for people who cannot eat wheat (coeliac disease).
• Macadamia nuts are a good source of protein and a great food to snack on.
• Rooibos tea and 'Rooibos and Honeybush' tea is caffiene free and is packed with anti-oxidants.
• Oat bran is rich in soluble fibre to help combat constipation as well as minerals.
• Coffee grounds contain caffiene which affects the central nervous system negatively and should be drunk in moderation.
• Lasagne pasta, blackcurrent jam and chutney are foods which aren't eaten often and are acceptable in small amounts in a normal, healthy diet.
• Sugar should be limited to tea or coffee and cereal and should be in small amounts- too much sugar means extra kilojoules that may not be burnt up by the body and is thus stored as fat.
• Cup O' Soup contains additives and preservatives and should be generally avoided- fresh home-made chicken soup is packed with more nutrients and is a better option.
• Peanut butter is rich in protein and "good" fat and can be eaten regularly.
• Peppermint tea is rich in anti-oxidants and is good for any stomach ailments.
• Marmite forms a good spread as it is surprisingly rich in vitamins and minerals.
• On the thrid shelf of this cupboard, there is olive and sunflower oil which are good sources of omega 3 fatty acids.
• Iodated sea salt is rich in iodine but like salt itself, also contains a high amount of sodium and thus should be reduced.
• White wine vinegar, Balsamic vinegar, tomato sauce, pepper, HP sauce, green curry sause, curry powder and mixed spice are usually used in cooking are used in small amounts and are acceptable in a healthy diet.
• Muesli is rich in fibre and a good source of carbohydrate, vitamins and minerals.

Cupboard Number 2:

• On the first shelf of this second cupboard, there are several cans of legumes, such as baked beans, chickpeas and butter beans which are all excellent sources of protein and vitamins and minerals and great for vegetarians too!
• Tuna and mackeral are excellent sources of omega 3 fatty acids and should be eaten often.
• High fibre bran is rich in soluble fibre and helps avoid constipation as well as levelling out blood sugars.
• Sliced pie apples and toamato soup both contain vitamins and minerals but it should be kept in mind that fresh apples and fresh home-made tomato soup is best to use.
• Popcorn, lentils, soup mix and wholegrain oats all are rich in protein and soluble fibre.
• Preserved figs are rich in sugar and should only be eaten as a treat.
• Brown rice is always better than white rice as is wholewheat flour better than white flour.
• Grapefruit juice is rich in essentail oils, vitamins and minerals and it helps lessen the acidity in the stomach and helps the liver to produce less cholesterol.
• Spaghetti is a good form of carbohydrate as long as it is wholewheat.

As a dietetic student and and a type 1 diabetic, I eat fairly healthily. My diet is rich in wholegrains; legumes especially lentils (much to the chagrin of my digsmates!); vegetables, fruit and proteins and I do have the occasional treats. However, I also have a major Achilles heel - potatoes. Whether they're "slap chips", fries, crisps, boiled, roasted, baked, mashed or just grilled or even in a potato bake, I'm hooked (and the reason why you don't see them in the cupboard, is because I've probably eaten them!)The upside of eating potatoes is that they're an inexpensive staple for a student, however they aren't low GI and they don't do much to help beat the battle of the bulge! We all have weaknesses in our diets, but there are ways we can improve on this.

Here are several ways to help improve the contents of your fridges and cupboards:

• Putting a "STOP and THINK" sign on your cupboards and fridge may help remind you not to snack on unhealthy foods.


• When shopping at the grocery store, stick to your shopping list and avoid impulse buying at the till-points.


• Try and eat according to the Food Based Dietary Guidelines (see my first blog post, "The Importance of Being Nuts About Health: I'm Nuts, Are You?").


• Try to keep lots of healthy "snack foods" in your kitchen, such as nuts, fruit and vegetables.


• Take stock of your cupboards and fridge and categorize your foods, for example high fat, low fibre, high sodium and then look for the alternatives when shopping.


• Consider quantity, quality and variety of the foods you buy.


• Read Food labels as they will show you the serving size, nutrient content and ingredients.


• Plan meals and snacks ahead.


• And finally, be realistic - changing habits takes time; so start slowly and set goals.
  

Good Luck!

Food Of The Week: Bananas

A very close friend of mine recently asked me what was so nutritious about a banana and why she in particular, should eat them. And as I rattled off one or two reasons, it dawned on me that there are many more reasons why we should eat bananas. In fact, there are hundreds of other foods which require the same recognition, and so I was encouraged to write a "Food of the Week" (weekly) post.

DID YOU KNOW?

A banana is considered a herb! The actual banana is a fruit and the black stem at the end is a dead flower.

The Benefits:

1. Bananas are excellent sources of potassium, calcium and magnesium (the minerals needed to help ease cramps) as well as small amounts of iron and zinc. The potassium also helps the brain function more effectively.

2. Bananas are an excellent food for diabetics when having low blood sugars as they are rich in glucose and gently raise the glucose level in the blood and don't cause any blood sugar spikes (and being a type 1 diabetic for twelve years, I should know!).

3. Bananas, when being digested are involved in the slow release of glucose and therefore are good sources of energy whilst exercising.

4. Bananas also contain protein and glucose and are rich in soluble fibre to help beat constipation.

5. Bananas also have many vitamins such as Vitamin A, C and all the essential, different types of Vitamin B.

6. Bananas help beat depression as they are rich in a particular protein, tryptophan, which is converted to serotonin and makes you feel happier =).

7. Bananas help make the stomach less acidic and are thus used in helping prevent heartburn.

8. Bananas have been said to help stop the itching of mosquito bites. So the next time a dreaded "mozzie" happens to snack on you, rub the inside of the banana peel over the bite. It also saves you the expense of buying anti-itch cream!

9. Bananas are also a saving grace for smokers who want to quit. The fruit is rich in Vitamin A, C and B, as well as magnesium and potassium, which help ease the nicotine withdrawals. They have also been said to be excellent hangover cures!

10. Bananas are also inexpensive and are available all year round!

In the past, I have never really been the greatest fan of bananas and would always opt for another fruit instead. However, after seeing the numerous advantages of this amazing yellow fruit, I too, am changing my view. I found that the best way to encourage myself to eat bananas was to make banana bread and the bananas provide the sweetness, so you need very little sugar to make it. I also used to slice up a banana into my All Bran and found that it also made the cereal sweeter and was a great tummy filler too!

When thinking about all these bananas, Gwen Stefani's pop song immediately gets stuck in my head and I am literally going B-A-N-A-N-A-S!! God help me until next week! Adios!

Getting Your Heart Back: Eating Your Way to a Healthy Heart

Realising the problem

It’s nearly lunchtime and as I amble along an aisle of Pick n’ Pay, I am literally bowled over by a really obese mommy, an equally obese daddy and a bordering-on-obese six year old child. The child has a sugar-laden chocolate in one hand and a pie in the other (and I can even see the grease on the sides of the packet).That's not kids' food! So, one might argue, well, maybe it’s a treat? Well, the curiosity got the better of me and I snuck in the queue behind the family and had a good nosy in their trolley. My heart sunk as I stared at the loaves of refined white bread, polystyrene trays of fatty mince and sausages, as well as bottles of oil and sweetened cool drink. Obviously not a treat. And not a fruit or vegetable in sight!

Heart Disease

Heart Disease consists of a number of abnormal conditions of the heart and blood vessels, which ultimately affect the health and function of the heart.There is a strong link between an unhealthy diet high in saturated fat and cholesterol, obesity and the rise of heart disease. Worldwide, 22 million children under the age of 5 yrs, are overweight whilst in South Africa, 17 % of children between the ages of 1-9 yrs are overweight. Each day, 195 South Africans die of heart disease; 33 of which are heart attacks; 60 are strokes and 37 are heart failures.

Amazing Heart Facts:

• The heart beats roughly 36 million times per year or 100 000 times per day


• Blood vessels, which occur throughout the body, reach approximately 96 560.64 km (which is long enough to travel around the world twice!)


• The heart is able to pump 7 570 litres of blood throughout the body each day
  
• A male adult’s heart weighs approximately 284 g whilst an adult female’s weighs approximately 227 g
  
• Blood takes about 20 seconds to circulate throughout the entire vascular system

For a person of an average, healthy weight such as myself, I was alarmed to discover that according to The Heart and Stroke Foundation South Africa, all South Africans are at risk for premature death due to chronic diseases. And although chronic heart disease is exacerbated by being overweight, it can still affect anyone, even young children. So I set on yet another quest to eating my way to a healthy heart!

In order to eat to avoid heart disease, we need to eat a varied diet, of fresh fruit and vegetables, whole grains and pulses, lean meat, fish, eggs, dairy and drink plenty of water (check my previous post "The Importance of Being Nuts About Health. I'm Nuts, Are You?"). We need to be eating regular meals to avoid overeating and reducing our saturated fat, cholesterol, salt and alcohol intakes. We need to monitor our weight and control it through exercise and eating a nutritious diet.

There are also specific foods which have been proven to help prevent heart disease and are particularly good for those already with heart disease. These include:

• Oily fish such as pilchards or salmon- as they are rich in poly-unsaturated omega 3 fatty acids which help to lower cholesterol; improve your immune system and reduce inflammation during injury.



• Oats- as they are rich in soluble fibre which lowers cholesterol and helps prevent constipation.


• Soya beans- as they are high in protein and fibre and help lower cholesterol.
  
• Oranges- as these have certain compounds in their peel which lower cholesterol and help prevent cholesterol and triglycerides (fat) being made by the liver.

Canola oil and olive oil- as they are essential in lowering cholesterol and increasing the “good” kind of cholesterol and also contain anti-oxidants. These mono-unsaturated fats should replace the saturated fats such as butter, lard or ghee.

Spinach- as it lowers cholesterol and triglycerides. It is also rich in potassium and folic acid and low in sodium, which helps to regulate one’s blood pressure and reduces the amount of homocysteine, which damages blood vessels and hampers blood circulation. Spinach also has co-enzyme Q10 to strengthen muscle tissue in the heart and lutein, which prevents arteries from hardening, which would otherwise lead to a heart attack.

I am hoping that this article is a heavy wake-up call and shall encourage you to make a real effort to keep your heart healthy. Heart Awareness Month is in September, with World Heart Day being on the 28th September, but why wait till then to start making an effort? A healthy heart is easily achieved through following a healthy, nutrient-rich diet, regular exercise and maintaining a healthy weight. Your heart is what keeps you alive, and if that fails, what chance do you have? Getting your heart back means avoiding being another statistic and you can help get the message across to others. Got it?

Whilst cruising the internet, I came across this joke site, with one of the cutest jokes, emphasizing the cost of heart disease. Enjoy!

The cost of special reports

A woman brought a very limp parrot into a veterinary clinic. As she laid her pet on the table, the vet pulled out his stethoscope and listened to the bird's chest. After a moment or two, the vet shook his head sadly and said, "I'm so sorry, Polly has passed away."

The distressed owner wailed, "Are you sure? I mean you haven't done any testing on him or anything. He might be in a coma or something." The vet rolled his eyes, shrugged, turned and left the room returning in a few moments with a beautiful black Labrador. As the bird's owner looked on in amazement, the dog stood on his hind legs, put his front paws on the examination table and sniffed the parrot from top to bottom. He then looked at the vet with sad eyes and shook his head.

The vet escorted the dog from the room and returned a few moments later with a cat. The cat jumped up and delicately sniffed the bird. The cat then sat back, shook it's head, meowed and ran out of the room. The vet looked at the woman and said, "I'm sorry, but, like I said, your parrot is most definitely 100% certifiably dead."

He then turned to his computer terminal, hit a few keys and produced a bill which he handed to the woman. The parrot's owner, still in shock, took the bill. "A HUNDRED AND FIFTY DOLLARS!" she cried. "A HUNDRED AND FIFTY DOLLARS just to tell me my bird is dead?!" The vet shrugged. "If you'd taken my word for it the bill would only have been $20, but... what with the Lab Report and the Cat Scan.....

Manic Organic- Are You Part of the Rush?

I had an interesting, yet baffling experience, when I entered the vegetable section of Woolworths, recently. I had simply intended to buy a small bunch of bananas and yet I found myself immediately facing a dilemma of whether I should get the organic bunch of bananas or the conventionally grown bunch. Both bunches were the same size and a gorgeous bright yellow. How was I supposed to know which ones to choose? It was then, that I made my decision to suss out organic foods and discover the Rush to Go Organic.

The Rush to Go Organic

Organic farming is expensive and is sometimes not as sustainable as one likes to think. More expensive farming methods are used than in conventional farming and there are tighter government regulations regarding the growth of organic foods. Organic farming also uses labour-intensive methods to remove weeds and pests. Since 2003, South Africa has had a major surge in the organic market with sales increasing from 5 million rand in 2003, to 155 million rand in 2005 and this is still proving to be lucrative business. Perhaps one of the reasons why the South African farmers have helped grow the organic market into such a massive enterprise is because of the large supply of cheap rural labour. Also an organization, the Organic Freedom Project has also been set up to encourage further growth of the organic market by helping to create 100 000 jobs by 2014.

The Good, The Neutral and The Just Plain Ugly

For the last decade, we have been told to “Go Organic, its healthier”, but no-one really knows if this is the truth, hence the massive onslaught of controversy surrounding it. It’s a battle between scientists and environmentalists (e.g. farmers) and we are still left with a choice as to whether we should “Go Organic” or not. After much research I still have mixed views about the topic, so I’ve decided to put it out there, and let you decide.

The Good- Organic farming encourages the conservation of soil and water and helps reduce the amount of pollution. It reduces the health risk of farm workers as no pesticides or herbicides are used and it also prevents the eco-systems from being destroyed. In organic foods, no antibiotics or hormones, additives or preservatives or chemical or synthetic agents which destroy microbial activity in soil, are used. Instead, fresh compost made from cow manure, bird droppings, apple mulch and other organic substances is added to the soil. With organic farming, the microbes in the soil break down any organic matter and solid minerals into forms the plant can use as nutrients to grow. This is the thinking behind the organic foods having higher amounts of trace minerals and other micro-nutrients.

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  There are 3 main categories of organic food: 100% organic refers to products which are completely organic or are made from completely organic ingredients; 95% organic refers to products which are 95% organic; and foods which are made with organic ingredients (70% of the ingredients are organic).

The Neutral- There is no conclusive evidence to show that organic food is more nutritious or tasty than conventionally grown food. Both types of food meet the same standards for quality and appearance. People buy organic food, as they believe they will be ingesting fewer pesticide residues. Non-organic foods also undergo rigorous testing to ensure their safety. Organic and non-organic foods both have the same physical characteristics; the only way they differ is in the way they are produced.

The Just Plain Ugly- Recent research shows that there are now more pesticides and contaminants in our bodies as a result of the food we eat. Each pesticide has a specific safety level determined by the government; however, research has shown many samples of fresh produce have different levels of different pesticide residues. In organic farming, some natural pesticides are used and are proving to be quite toxic, as they contain copper solutions which remain in the soil. This copper solution is allegedly the 18th most used pesticide in the United States. The British Medical Association states that “until we have a more complete understanding of pesticide toxicity, the benefit of the doubt should be awarded to protecting the environment, the worker and the consumer- this precautionary approach is necessary because the data on risk to human health from exposure to pesticides are incomplete”. Another thing to note, is that there have been reports showing that organic foods are also more likely to be carriers of pathogenic bacteria such as E. Coli and Salmonella.

So Should We Rush to “Go Organic”?

As this is a very controversial topic, there is no one definitive answer. You, as part of the general public, have the choice to choose what types of food you would like to eat. Eating organic food isn't a trend that you shouldn’t just rush to follow and in order to make a decision, you need to consider nutrition, food science and agriculture, as well as cost, quality and safety. So when choosing between my two bunches of bananas, I went for the conventionally grown range. When buying organic, you are paying for a product which has very few pesticide residues. Do I really want to pay for a bunch of bananas with very few pesticides, when evidence shows that they are not in large enough amounts to harm me? Well, again, I’m leaving the decision up to you. Just keep in mind, that whichever you choose, the freshest food is the best!

Tips to Buying Superman Food with a Mini-Me Budget

If the wallet is a bit tight this month after all the spending over the festive season, one way to cut back is to save on grocery costs. There are several ways to do this; you just have to keep an eye on what’s in your trolley. The items in your trolley will also form the basic building blocks of your nutritious diet and should comprise of various “power” foods. Although there may be one or two “power foods” that may cost a bit more than the others (e.g. avocado), they are still important to include in your diet, even if you cannot afford to have them that often.

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  A “power food” is one that provides you with many necessary vitamins, minerals, antioxidants and phyto-chemicals as well as starch, fibre, unsaturated fat and protein. Power foods also provide you with long-lasting energy throughout the day, help you build more muscle and help your prevent your body from storing excess fat. “Power foods” also have other health benefits, like reducing the incidence of chronic diseases, improving immune function, lowering blood pressure and strengthening bones.

The following list comprises of several budget- friendly, healthy “power foods” which can be included in nearly every meal:

1. Peanut Butter – rich in vitamin E, magnesium, phosphorus, Niacin (Vitamin B3), protein and fibre
2. Eggs – rich in Vitamin B12 and Vitamin A and protein
3. Dark green vegetables such as spinach, avo and cabbage – rich in Vitamin A and C and calcium, iron and fibre
4. Orange and yellow vegetables such as carrots and peppers – rich in Vitamin A and C, folate, calcium, potassium, phyto-chemicals, carotenoids and fibre
5. Sardines – rich in protein, phosphorus, calcium, selenium, Niacin (B3) and Vitamin D as well as omega -3 essential fatty acids.
6. Legumes such as dried peas, lentils and beans – rich in protein, fibre, B vitamins, folate, iron, zinc, magnesium and calcium as well as antioxidants
7. Oats – rich in soluble fibre and complex carbohydrates, potassium, phosphorus, magnesium, B vitamins and folate
8. Berries such as strawberries, cranberries and blueberries – rich in Vitamin C, fibre and anti-oxidants
9. Cinnamon – rich in manganese, iron, zinc and calcium
10. Flaxseed – rich in omega 3 fatty acids and fibre
11. Rooibos and Peppermint teas - rich in anti-oxidants and caffeine free

In the past, many people have focused on what’s missing in their diets, but this can be changed if people address their diets and include some of these “power foods”. Nutritious eating also doesn’t have to be expensive; comparing costs of foods, meal planning and shopping wisely by avoiding impulse buying can reduce these costs dramatically. A good tip is to focus on the food you are eating, realise the health benefits and learn to enjoy them!