Fuelling the school age athlete for optimal performance
Good eating and drinking practices are important for growing children, particularly when they are active and participating in sports. Kids who are constantly active need to eat and drink regularly to ensure that their energy and hydration levels are maintained. Children who eat healthy well balanced meals, will be better nourished and be able to play better, stay mentally alert, and recover quickly from training and competition. Those who eat too little may become tired and sluggish and be at risk of under nutrition, which may result in poor growth and delayed development.
Providing kids with quality, variety and adequate nutrition is key to keeping them mentally alert for school and physical activities throughout the day.
Daily Requirements
Energy
A young athlete’s energy requirements will vary from child to child depending on their activity levels. As a general guide however, energy intake during the day should be made up of:
- 55-58% from carbohydrates
- 12-15% from protein
- 25-30% from fat
Young athletes who exercise strenuously for more than 60 – 90 minutes a day may need to increase their energy intake, in particular from carbohydrate sources, to 65-70% of energy intake.
Carbohydrates
Carbohydrates are an important source of fuel for the body and restricting carbohydrates in the diet is not recommended, particularly for athletes, as it may compromise their performance. Carbohydrate containing foods such as fruit, vegetables, dairy products (milk and yoghurt), legumes and grain-based foods should form the basis of an athlete’s diet. A healthy diet should include at least four serves of grain-based foods each day, preferably wholegrain, such as bread and cereals, rice, pasta and noodles.
Protein
Protein is needed to build and repair muscles and plays an important role in recovery after training. Protein rich foods include, fish, lean red meat and poultry, dairy products, nuts and eggs.
Fluids
Kids often wait till they are thirsty before they drink fluids so it is important to ensure they are adequately hydrated. Dehydration can impair sports performance, decreasing strength, energy and coordination. Water is the best choice for fluids every day however, other fluids such as fruit juice or sports drinks could be used occasionally during prolonged activity. Sports drinks are generally required in situations of prolonged strenuous exercise where there is likely to be more than 2% loss of body weight due to sweating. High sugar drinks such as soft drinks should be avoided, especially after exercise.
Energy drinks contain caffeine levels twice that found in a standard cup of coffee. There is no safe level of caffeine consumption for children. It is recommended that primary aged school children do not consume drinks which contain caffeine, while high school children should limit their intake. Caffeine can cause increased anxiety, sleep disturbances and increased blood pressure, with withdrawal symptoms such as headaches, tiredness and irritability.
Vitamin, Mineral & Sports Supplements:
An athlete’s vitamin and mineral needs are generally met by a nutritionally adequate diet. Vitamin and mineral supplements are only of benefit if a diet is inadequate or if there is a diagnosed deficiency. They should not be taken to enhance performance as they can have side effects.
Sports nutrition supplements should not be seen as the main focus of any athletes’ training. Few sports supplements have credible good scientific evidence but, it is for well trained fully developed athletes. Their safety of use is not known in the adolescent age group due to the lack of research undertaken in this area.
Sports Activity Energy Eating Requirements
More than 2 hours before exercise - children should eat a carbohydrate rich meal such as sandwiches, bread rolls, baked beans on toast, pasta, rice, noodles, cereal and milk or fresh fruit.
One to two hours before exercise - children should drink fluids and eat a light snack such as a sandwich, fresh fruit or a reduced fat dairy snack such as yoghurt or custard.
Two to three hours after exercise - children should drink lots of fluid and eat carbohydrate rich foods such as cereals, pasta, bread varieties, rice or noodle dishes with stir fry meat and vegetables, sandwiches, legumes, fruit or fruit juice.
Points to Remember
• Ensure children are well hydrated before, during and after a sports event to prevent overheating. Water is the best choice for fluids every day.
• Foods should be appealing to children, so offer a variety of nutritious foods.
• Aim for at least four serves of grain-based foods each day. Grain-based foods include bread and cereals, rice, pasta and noodles.
• Involve children with the preparation of meals, this will not only be fun, it will encourage them to eat foods they have helped to prepare and teach them valuable cooking skills.
• Snacking is an important tool for managing hunger for children. The key is to snack on healthy foods that provide nutrition and energy, in particular towards the end of a busy day.
• Include snacks such as fresh fruit, vegetable sticks, dairy foods and bread varieties (multi-grain breads, wholemeal pitas and wholegrain rolls). Try crispbreads (low fat and salt varieties), muffins, crumpets, rice cakes, and homemade pizzas.
• Have a selection of healthy food snacks on hand, during and after sporting events.
• Perishable foods should be packed between cold items to ensure they are kept cool and safe. Pack a frozen water bottle or ice brick with food.
Sources:
The Australian Guide to Healthy Eating. 2003. Commonwealth of Australia
Fuelling and Cooling the Junior Athlete. 2008. Sports Dietitians Australia
Feeding Your Child Athlete. 2008. KidsHealth
Sporting Performance and Food. Vol 2. 2007. Everyday Health.
Monday, July 12, 2010
Tuesday, June 1, 2010
'Ancient' super grains
Add nutritional variety to your diet
Grain–based foods make an essential contribution to the diet of Australians. Wheat, oats and rice predominate but interest is increasing in ‘ancient’ grains such as quinoa.
Ancient grains such as quinoa, amaranth and millet are often referred to as ‘super grains’ - a reputation that stems from their excellent nutritional attributes. The heritage of these grains goes far back to biblical times. Not technically true cereal grains, pseudo cereals are broadleaf plants used in much the same way as grains like wheat, barley, rye, oats and rice. Nutritionally superior in some aspects but very similar in others, they offer a wealth of essential vitamins and minerals as well as fibre and phytonutrients.
Quinoa (pronounced keen-wa) is a small disc-shaped grain first cultivated in the Andes of South America. A staple food of the Inca peoples and referred to as the "mother of all grains", quinoa has a slightly higher protein content than other grains, and a more ‘complete’ amino acid profile. Like other grains, quinoa is low in fat and high in fibre and also gluten free for those with coeliac disease. With a light fluffy texture and slightly nutty flavour quinoa can be eaten as an alternative to rice, pasta, barley, cracked wheat and even porridge. You should always soak and rinse quinoa before eating or cooking as the grain has a naturally bitter-tasting outer layer, designed to deter birds from enjoying the crop.
Amaranth is one of North America’s oldest crops and a staple grain of the Aztec people that has been cultivated for over 8,000 years. A tiny, (1-2mm) round ball, amaranth is one of the highest protein grains (14%) and has a slightly peppery taste. The protein found in amaranth is of very high quality - containing the essential amino acid lysine (often lacking in many grains). Amaranth is versatile and can be used for a variety of food uses – as a substitute for rice, popped like pop corn as a snack, or puffed for use in breakfast cereals. Amaranth flour can be used as a gluten free alternative to wheat flour for baking.
Millet is a staple in the diets of some African and Asiatic people but eaten much less commonly in the western world. It features in the traditional cuisine of western India in flat breads, sweet desserts or savoury stews with meat, beans and vegetables. The protein content of millet compares favourably with that of corn and wheat. The tiny grain comes in a variety of colours and has a mild flavour, which is why it is often toasted before cooking. You will find millet in the health foods aisle of the supermarket in some gluten free breakfast cereals and as an alternative to wheat flour for baking.
Buckwheat is most familiar to Australians in the form of Japanese ‘soba’ noodles. The name buckwheat comes from its triangular seeds which can be toasted to bring out their earthy rich nutty flavour, made into honey or even flour – commonly used to make buckwheat pancakes. Buckwheat is more closely related to rhubarb than to wheat, but has similar nutritional properties to other wholegrains in terms of quality protein, fibre and is rich in antioxidants. Buckwheat, like other pseudo cereals, is also gluten free for people with coeliac disease.
Chia (pronounced chee-ah) was first used as food as early as 3500BC by the Mayans, Aztecs and Southwest Native Americans. Chia seeds were eaten as a grain, drunk as a beverage when mixed with water, ground into flour, included in medicines, pressed for oil and used as a base for face and body paints. Chia seeds have a bran, germ and endosperm. What makes them so special is that they are full of fibre, protein and omega 3 fats as well as vitamins, minerals and antioxidants. The protein in chia is of high quality, containing all 8 essential amino acids, which is rare for a plant source of protein. Chia can be sprinkled over salads, cereals and muesli or incorporated into breads, muffins, slices, cookies or porridge. Visit http://www.thechiaco.com.au/ for recipes and ways to incorporate chia into your diet.
If you are keen to add variety to your diet, most pseudo cereals are available from health food stores or the health food aisle of your supermarket. They tend to be more expensive than traditional grains such as wheat, oats and rice which although perhaps less trendy, are just as nutritious but more affordable.
Go Grains Health & Nutrition recommends all Australian adults and teens aim for at least 48g of wholegrains every day. The amount for smaller children is less; however children should increase the amount of wholegrains as they grow. For more information on wholegrains and your health, check out http://www.gograins.com.au.
Grain–based foods make an essential contribution to the diet of Australians. Wheat, oats and rice predominate but interest is increasing in ‘ancient’ grains such as quinoa.
Ancient grains such as quinoa, amaranth and millet are often referred to as ‘super grains’ - a reputation that stems from their excellent nutritional attributes. The heritage of these grains goes far back to biblical times. Not technically true cereal grains, pseudo cereals are broadleaf plants used in much the same way as grains like wheat, barley, rye, oats and rice. Nutritionally superior in some aspects but very similar in others, they offer a wealth of essential vitamins and minerals as well as fibre and phytonutrients.
Quinoa (pronounced keen-wa) is a small disc-shaped grain first cultivated in the Andes of South America. A staple food of the Inca peoples and referred to as the "mother of all grains", quinoa has a slightly higher protein content than other grains, and a more ‘complete’ amino acid profile. Like other grains, quinoa is low in fat and high in fibre and also gluten free for those with coeliac disease. With a light fluffy texture and slightly nutty flavour quinoa can be eaten as an alternative to rice, pasta, barley, cracked wheat and even porridge. You should always soak and rinse quinoa before eating or cooking as the grain has a naturally bitter-tasting outer layer, designed to deter birds from enjoying the crop.
Amaranth is one of North America’s oldest crops and a staple grain of the Aztec people that has been cultivated for over 8,000 years. A tiny, (1-2mm) round ball, amaranth is one of the highest protein grains (14%) and has a slightly peppery taste. The protein found in amaranth is of very high quality - containing the essential amino acid lysine (often lacking in many grains). Amaranth is versatile and can be used for a variety of food uses – as a substitute for rice, popped like pop corn as a snack, or puffed for use in breakfast cereals. Amaranth flour can be used as a gluten free alternative to wheat flour for baking.
Millet is a staple in the diets of some African and Asiatic people but eaten much less commonly in the western world. It features in the traditional cuisine of western India in flat breads, sweet desserts or savoury stews with meat, beans and vegetables. The protein content of millet compares favourably with that of corn and wheat. The tiny grain comes in a variety of colours and has a mild flavour, which is why it is often toasted before cooking. You will find millet in the health foods aisle of the supermarket in some gluten free breakfast cereals and as an alternative to wheat flour for baking.
Buckwheat is most familiar to Australians in the form of Japanese ‘soba’ noodles. The name buckwheat comes from its triangular seeds which can be toasted to bring out their earthy rich nutty flavour, made into honey or even flour – commonly used to make buckwheat pancakes. Buckwheat is more closely related to rhubarb than to wheat, but has similar nutritional properties to other wholegrains in terms of quality protein, fibre and is rich in antioxidants. Buckwheat, like other pseudo cereals, is also gluten free for people with coeliac disease.
Chia (pronounced chee-ah) was first used as food as early as 3500BC by the Mayans, Aztecs and Southwest Native Americans. Chia seeds were eaten as a grain, drunk as a beverage when mixed with water, ground into flour, included in medicines, pressed for oil and used as a base for face and body paints. Chia seeds have a bran, germ and endosperm. What makes them so special is that they are full of fibre, protein and omega 3 fats as well as vitamins, minerals and antioxidants. The protein in chia is of high quality, containing all 8 essential amino acids, which is rare for a plant source of protein. Chia can be sprinkled over salads, cereals and muesli or incorporated into breads, muffins, slices, cookies or porridge. Visit http://www.thechiaco.com.au/ for recipes and ways to incorporate chia into your diet.
If you are keen to add variety to your diet, most pseudo cereals are available from health food stores or the health food aisle of your supermarket. They tend to be more expensive than traditional grains such as wheat, oats and rice which although perhaps less trendy, are just as nutritious but more affordable.
Go Grains Health & Nutrition recommends all Australian adults and teens aim for at least 48g of wholegrains every day. The amount for smaller children is less; however children should increase the amount of wholegrains as they grow. For more information on wholegrains and your health, check out http://www.gograins.com.au.
Wholegrains and fibre
Their role in weight management
The World Health Organisation recognises that healthy weight maintenance is a large challenge, as is overcoming obesity. Despite the public health significance of obesity and the promotion of various weight loss diets, there is no scientifically agreed optimal diet for its prevention and treatment, and opinions differ about the role of nutrients such as dietary fats and carbohydrates in the cause. Research does show, however, that diets including wholegrains and fibre can help to reduce the risk of being overweight.
Wholegrains
'Wholegrain’ foods contain intact and /or milled grains where the grain components - bran (fibre-rich outer layer), endosperm (middle starch and protein layer) and germ (nutrient rich inner core) - are present in the same proportion as in the original grain.
Wholegrains are important sources of carbohydrate, protein, dietary fibre, minerals, vitamins and other bioactive components such as antioxidants. The many benefits of wholegrains are well documented, in particular their association with protection against chronic diseases (heart disease, diabetes and some cancers). They have also been shown to have role in long term weight control.
There is good evidence from scientific studies that a diet high in wholegrains is associated with a lower body mass index (BMI), waist circumference and risk of being overweight.
A study of over 27,000 men showed high wholegrain intake to be inversely associated with long term weight gain. For every 40g of wholegrains eaten daily, weight gain was reduced by an average of 0.49kg.
Another study found a higher intake of wholegrain or high fibre foods to be associated with a 49% lower risk of becoming obese over a 12 year period. Plant based foods and dietary fibre were shown to be protective against excess bodyweight in a large, ethnically diverse research population.
The higher fibre content of diets rich in wholegrains is believed to be one of the means by which they help control body weight. Research shows that increased dietary fibre promotes satiety due to its bulk and low energy density, with hormonal responses leading to reduced hunger and reduced energy intake. The high-fibre content of most wholegrain foods is believed to help in preventing weight gain by increasing appetite control. It does this by delaying carbohydrate absorption, hence promoting the feeling of fullness.
Increasing dietary fibre intake by an additional 14g per day has been shown to result in a 10% decrease in energy intake and a weight loss of over 1.9 kg over 4 months. The effects of dietary fibre were more striking in obese individuals. The authors of this US study concluded that increasing dietary fibre intake from the current average of 15g to 25-30g per day, would be beneficial and may help reduce the prevalence of obesity.
In addition to fibre there are also additional components in wholegrains that contribute to metabolic changes, favouring long term weight management.
The National Health and Medical Research Council recommend a dietary fibre intake of 25-30g per day for adults and 14-18g per day for children above one year of age.
There is currently no official recommendation for wholegrain intake in Australia, but based on the scientific evidence, Go Grains Health & Nutrition recommends 48g of wholegrains a day is an achievable, evidence based target intake.
Wholegrain content of some foods
Sources:
Williams P et al., Cereal grains, legumes, and weight management: a comprehensive review of the scientific evidence. Nutr Rev. 2008 Apr;66(4):171-82.
Koh-Banerjee P et al., Changes in whole-grain, bran, and cereal fiber consumption in relation to 8-y weight gain among men. Am J Clin Nutr 2004;80:1237-45.
Liu et al., relation between changes in intakes of dietary fiber and grain products and changes in weight and development of obesity among middle-aged women. Am J Clin Nutr. 2003. 78:920-7.
Slavin J and Green H. Dietary Fibre and Satiety. British Nutrition Foundation Nutrition Bulletin. 2007. 32(suppl 1). 32-42.
Griffiths T. Towards and Australian ‘daily target intake’ for wholegrains. Food Aust 2007. 59(12):600-601.
Harlan J and Garton LE. Whole-grain intake as a marker of healthy body weight and adiposity. Public Health Nutrition: 11(6), 554-563.
NHMRC. Nutrient Reference Values for Australia and New Zealand. Executive Summary. 2006.
The World Health Organisation recognises that healthy weight maintenance is a large challenge, as is overcoming obesity. Despite the public health significance of obesity and the promotion of various weight loss diets, there is no scientifically agreed optimal diet for its prevention and treatment, and opinions differ about the role of nutrients such as dietary fats and carbohydrates in the cause. Research does show, however, that diets including wholegrains and fibre can help to reduce the risk of being overweight.
Wholegrains
'Wholegrain’ foods contain intact and /or milled grains where the grain components - bran (fibre-rich outer layer), endosperm (middle starch and protein layer) and germ (nutrient rich inner core) - are present in the same proportion as in the original grain.
Wholegrains are important sources of carbohydrate, protein, dietary fibre, minerals, vitamins and other bioactive components such as antioxidants. The many benefits of wholegrains are well documented, in particular their association with protection against chronic diseases (heart disease, diabetes and some cancers). They have also been shown to have role in long term weight control.
There is good evidence from scientific studies that a diet high in wholegrains is associated with a lower body mass index (BMI), waist circumference and risk of being overweight.
A study of over 27,000 men showed high wholegrain intake to be inversely associated with long term weight gain. For every 40g of wholegrains eaten daily, weight gain was reduced by an average of 0.49kg.
Another study found a higher intake of wholegrain or high fibre foods to be associated with a 49% lower risk of becoming obese over a 12 year period. Plant based foods and dietary fibre were shown to be protective against excess bodyweight in a large, ethnically diverse research population.
The higher fibre content of diets rich in wholegrains is believed to be one of the means by which they help control body weight. Research shows that increased dietary fibre promotes satiety due to its bulk and low energy density, with hormonal responses leading to reduced hunger and reduced energy intake. The high-fibre content of most wholegrain foods is believed to help in preventing weight gain by increasing appetite control. It does this by delaying carbohydrate absorption, hence promoting the feeling of fullness.
Increasing dietary fibre intake by an additional 14g per day has been shown to result in a 10% decrease in energy intake and a weight loss of over 1.9 kg over 4 months. The effects of dietary fibre were more striking in obese individuals. The authors of this US study concluded that increasing dietary fibre intake from the current average of 15g to 25-30g per day, would be beneficial and may help reduce the prevalence of obesity.
In addition to fibre there are also additional components in wholegrains that contribute to metabolic changes, favouring long term weight management.
The National Health and Medical Research Council recommend a dietary fibre intake of 25-30g per day for adults and 14-18g per day for children above one year of age.
There is currently no official recommendation for wholegrain intake in Australia, but based on the scientific evidence, Go Grains Health & Nutrition recommends 48g of wholegrains a day is an achievable, evidence based target intake.
Wholegrain content of some foods
Sources:
Williams P et al., Cereal grains, legumes, and weight management: a comprehensive review of the scientific evidence. Nutr Rev. 2008 Apr;66(4):171-82.
Koh-Banerjee P et al., Changes in whole-grain, bran, and cereal fiber consumption in relation to 8-y weight gain among men. Am J Clin Nutr 2004;80:1237-45.
Liu et al., relation between changes in intakes of dietary fiber and grain products and changes in weight and development of obesity among middle-aged women. Am J Clin Nutr. 2003. 78:920-7.
Slavin J and Green H. Dietary Fibre and Satiety. British Nutrition Foundation Nutrition Bulletin. 2007. 32(suppl 1). 32-42.
Griffiths T. Towards and Australian ‘daily target intake’ for wholegrains. Food Aust 2007. 59(12):600-601.
Harlan J and Garton LE. Whole-grain intake as a marker of healthy body weight and adiposity. Public Health Nutrition: 11(6), 554-563.
NHMRC. Nutrient Reference Values for Australia and New Zealand. Executive Summary. 2006.
Tuesday, May 4, 2010
Wholegrain foods and legumes
Your daily dose for disease prevention?
When it comes to grain foods, wholegrains are shining stars. Wholegrain foods and legumes are a fundamental part of a balanced diet and scientific studies consistently show that they can play a major role in reducing the risk of many of the chronic diseases that burden our society today. Wholegrains may even be more important than first thought, with new research collected as part of "The Grains & Legumes Health Report - A Review of the Science" finding that wholegrain foods could help prevent asthma and gum disease, and may also improve mood and cognitive function.
The Grains & Legumes Health Report is a review of the latest scientific evidence on the health benefits of grains and legumes, co-authored by Associate Professor Peter Williams, University of Wollongong and Go Grains Health & Nutrition, with the report's foreword written by Chief Research Scientist, CSIRO Food Futures National Research Flagship, Dr David Topping.
Wholegrains contain all the goodness of the grain – however, it’s the fibre-rich outer bran layer and nutrient-rich inner core (germ) that makes them so special. They contain plenty of vitamins (particularly B-group vitamins and vitamin E), minerals (notably iron, zinc, magnesium and phosphorus), fibre and protective substances (like antioxidants and phytonutrients). The most commonly eaten wholegrain foods include wholemeal and mixed grain breads and crispbreads, oats, wholemeal pasta, brown rice and pop corn. Wholegrain foods can contain grains that are whole (visible grains), or milled into finer pieces (wholemeal). Therefore, wholemeal foods are also wholegrain.
Eating the equivalent of 2-3 slices of wholegrain bread a day (or 1½ cups of wholegrain breakfast cereal, brown rice or wholemeal pasta) can reduce the risk of developing cardiovascular disease, type 2 diabetes, certain cancers and obesity by up to 20-30%. Wholegrain foods may even be as powerful as cholesterol lowering medication, with 2-4 serves of wholegrain foods a day lowering the risk of heart disease by as much as 40% - equal to the effect of statin drugs.
Research studies show a diet high in wholegrain foods can help to lower blood pressure. One particular study found that replacing white rice with brown rice, white bread with wholegrain, and low-fibre cereals with barley or whole wheat cereals, significantly reduced blood pressure in overweight patients with high cholesterol in just 5 weeks.
For those at risk, but who have not yet developed type 2 diabetes, wholegrains may be the solution. Research has shown the progression of impaired glucose tolerance to type 2 diabetes can be reduced by almost 60% and insulin resistance improved, by simple lifestyle changes such as frequently eating wholegrain foods.
In addition to the more established benefits of wholegrains in the prevention of chronic disease, there is also emerging science about the benefits of wholegrain consumption for prevention of periodontal disease and asthma, as well as suggestive evidence for improvements in mood and cognitive function. Further research will help confirm these promising findings.
What is it about wholegrains that makes them so impressive? The complete package of fibre, vitamins, minerals, antioxidants and phytonutrients work together – research suggests there is no one single component in wholegrains which accounts for their beneficial effect to health.
There is very little research data available on wholegrain consumption in Australia but we understand adults and children are not eating enough. A recent survey conducted by Go Grains Health & Nutrition found that on average Australians aged 5 – 70+ are eating less than 1½ serves of wholegrain foods a day, falling short of international recommendations that at least half of all grain consumption should be wholegrain. Children should increase the amount of wholegrains in their diets as they grow.
Legumes are an economical, easy to prepare and nutritious food that Australian’s are not eating enough of. Research shows that less than a quarter of Australians eat legumes every day while data from the latest National Children’s Nutrition and Physical Activity Survey in 2007 revealed only 5-7% of Australian children aged 2-16 years are eating legumes each day.
Legumes provide a range of essential nutrients including good quality protein, low glycaemic carbohydrate, vitamins, minerals and dietary fibre. They are generally low in fat and contain no cholesterol. Among the well known legumes are navy beans (baked beans), chickpeas, soybeans, lentils, red kidney beans, cannellini beans, butter beans and split peas.
Epidemiological studies consistently show that eating legumes can help reduce the risk of cardiovascular disease, type 2 diabetes and obesity, as well as improve gut health. One study found that consumption of legumes four or more times per week, was associated with a 22% lower risk of coronary heart disease and 11% lower risk of cardiovascular disease.
A seven year longitudinal study of older people from different dietary cultures (including Japan, Sweden, Greece and Australia), found higher legume intake was the most protective dietary predictor of longevity, with a 7-8% reduction in risk of death for every 20g increase in daily legume intake.
Recent science suggests there may be a stronger role for legumes in helping to protect against prostate, breast and colorectal cancer than previously thought. Two large international cohort studies report; a lower incidence of colorectal adenoma’s in women who consumed four or more servings of legumes a week, and a 33% lower risk of colorectal cancer in women who ate the most legumes, although much of the evidence is limited to soy intake as there are generally low intakes of other legumes in most free-living populations.
There is consistent scientific evidence for the role of wholegrains, and suggestive evidence for the role of legumes, in protecting against cardiovascular disease, type 2 diabetes, certain cancers and obesity. The risk reduction (20-30%) from just three serves of wholegrain foods (equivalent to 3 slices of wholegrain bread) a day could theoretically translate to health expenditure savings of over $1.2 billion a year.
Start by switching to a wholemeal / mixed grain bread or wholegrain breakfast cereal.
To download a copy of The Grains & Legumes Health Report, visit www.gograins.com.au
When it comes to grain foods, wholegrains are shining stars. Wholegrain foods and legumes are a fundamental part of a balanced diet and scientific studies consistently show that they can play a major role in reducing the risk of many of the chronic diseases that burden our society today. Wholegrains may even be more important than first thought, with new research collected as part of "The Grains & Legumes Health Report - A Review of the Science" finding that wholegrain foods could help prevent asthma and gum disease, and may also improve mood and cognitive function.
The Grains & Legumes Health Report is a review of the latest scientific evidence on the health benefits of grains and legumes, co-authored by Associate Professor Peter Williams, University of Wollongong and Go Grains Health & Nutrition, with the report's foreword written by Chief Research Scientist, CSIRO Food Futures National Research Flagship, Dr David Topping.
Wholegrains contain all the goodness of the grain – however, it’s the fibre-rich outer bran layer and nutrient-rich inner core (germ) that makes them so special. They contain plenty of vitamins (particularly B-group vitamins and vitamin E), minerals (notably iron, zinc, magnesium and phosphorus), fibre and protective substances (like antioxidants and phytonutrients). The most commonly eaten wholegrain foods include wholemeal and mixed grain breads and crispbreads, oats, wholemeal pasta, brown rice and pop corn. Wholegrain foods can contain grains that are whole (visible grains), or milled into finer pieces (wholemeal). Therefore, wholemeal foods are also wholegrain.
Eating the equivalent of 2-3 slices of wholegrain bread a day (or 1½ cups of wholegrain breakfast cereal, brown rice or wholemeal pasta) can reduce the risk of developing cardiovascular disease, type 2 diabetes, certain cancers and obesity by up to 20-30%. Wholegrain foods may even be as powerful as cholesterol lowering medication, with 2-4 serves of wholegrain foods a day lowering the risk of heart disease by as much as 40% - equal to the effect of statin drugs.
Research studies show a diet high in wholegrain foods can help to lower blood pressure. One particular study found that replacing white rice with brown rice, white bread with wholegrain, and low-fibre cereals with barley or whole wheat cereals, significantly reduced blood pressure in overweight patients with high cholesterol in just 5 weeks.
For those at risk, but who have not yet developed type 2 diabetes, wholegrains may be the solution. Research has shown the progression of impaired glucose tolerance to type 2 diabetes can be reduced by almost 60% and insulin resistance improved, by simple lifestyle changes such as frequently eating wholegrain foods.
In addition to the more established benefits of wholegrains in the prevention of chronic disease, there is also emerging science about the benefits of wholegrain consumption for prevention of periodontal disease and asthma, as well as suggestive evidence for improvements in mood and cognitive function. Further research will help confirm these promising findings.
What is it about wholegrains that makes them so impressive? The complete package of fibre, vitamins, minerals, antioxidants and phytonutrients work together – research suggests there is no one single component in wholegrains which accounts for their beneficial effect to health.
There is very little research data available on wholegrain consumption in Australia but we understand adults and children are not eating enough. A recent survey conducted by Go Grains Health & Nutrition found that on average Australians aged 5 – 70+ are eating less than 1½ serves of wholegrain foods a day, falling short of international recommendations that at least half of all grain consumption should be wholegrain. Children should increase the amount of wholegrains in their diets as they grow.
Legumes are an economical, easy to prepare and nutritious food that Australian’s are not eating enough of. Research shows that less than a quarter of Australians eat legumes every day while data from the latest National Children’s Nutrition and Physical Activity Survey in 2007 revealed only 5-7% of Australian children aged 2-16 years are eating legumes each day.
Legumes provide a range of essential nutrients including good quality protein, low glycaemic carbohydrate, vitamins, minerals and dietary fibre. They are generally low in fat and contain no cholesterol. Among the well known legumes are navy beans (baked beans), chickpeas, soybeans, lentils, red kidney beans, cannellini beans, butter beans and split peas.
Epidemiological studies consistently show that eating legumes can help reduce the risk of cardiovascular disease, type 2 diabetes and obesity, as well as improve gut health. One study found that consumption of legumes four or more times per week, was associated with a 22% lower risk of coronary heart disease and 11% lower risk of cardiovascular disease.
A seven year longitudinal study of older people from different dietary cultures (including Japan, Sweden, Greece and Australia), found higher legume intake was the most protective dietary predictor of longevity, with a 7-8% reduction in risk of death for every 20g increase in daily legume intake.
Recent science suggests there may be a stronger role for legumes in helping to protect against prostate, breast and colorectal cancer than previously thought. Two large international cohort studies report; a lower incidence of colorectal adenoma’s in women who consumed four or more servings of legumes a week, and a 33% lower risk of colorectal cancer in women who ate the most legumes, although much of the evidence is limited to soy intake as there are generally low intakes of other legumes in most free-living populations.
There is consistent scientific evidence for the role of wholegrains, and suggestive evidence for the role of legumes, in protecting against cardiovascular disease, type 2 diabetes, certain cancers and obesity. The risk reduction (20-30%) from just three serves of wholegrain foods (equivalent to 3 slices of wholegrain bread) a day could theoretically translate to health expenditure savings of over $1.2 billion a year.
Start by switching to a wholemeal / mixed grain bread or wholegrain breakfast cereal.
To download a copy of The Grains & Legumes Health Report, visit www.gograins.com.au
Saturday, May 1, 2010
Carbohydrates debunked
Refined carbohydrates - better than you think!
Mixed messages about carbohydrates and their effect on the body are common in the media, with research findings sometimes contributing to further confusion. Carbohydrate foods such as bread and rice have been staples from ancient times for many cultures, but today there are many misconceptions about how and when they should be eaten or even if they should be eliminated from the diet. Avoid eating carbohydrates after a certain time of the day as you won’t burn them off or opt for low glycaemic index (GI) carbohydrate choices - does this sound familiar, the dos and don’ts of eating? Carbohydrates are often linked to causes of obesity and other chronic illnesses, but are other underlying factors responsible?
Carbohydrates are an important source of energy for the body, particularly the brain, nervous system and red blood cells. They are found in many foods we eat in different forms ranging from those closest to their natural form (oats, rice, legumes), to those that have been processed to allow eating and digesting more readily (bread, pasta, breakfast cereals), to those that are considered more a ‘treat’ (sugars, sweet biscuits, soft drinks).
Carbohydrates should contribute approximately 45-65 percent of the energy in a healthy diet. Healthy carbohydrate options include grain-based foods like bread, breakfast cereals, rice, pasta, noodles and legumes, starchy vegetables, fruit and milk products. Cutting out these carbohydrate foods does not make good sense as they contribute important nutrients including protein, dietary fibre and essential vitamins and minerals such as iron, folate and thiamin. Wholegrain varieties also contain many components that can promote good health.
‘Not so healthy’ carbohydrate foods such as soft drinks, cordials, fruit juices, lollies, cakes, doughnuts, sweet biscuits and pizza add few if any nutrients to the diet and may be inappropriate sources of energy on a regular basis.
Carbohydrates and health
Carbohydrates have differing effects on blood glucose levels depending on the type and quantity eaten. The carbohydrates in foods with a high glycaemic index (GI) are digested rapidly whereas those in low GI foods are slowly digested. A low GI diet is generally encouraged but a healthy diet can include both high and low GI foods.
A small number research studies have shown an association between a high GI diet and increased risk of disease such as heart disease. On closer inspection the carbohydrate food sources in such studies are not always representative of healthy options but often include less healthy options such as sugar, honey, jam, pizza and cakes. These foods are often higher in saturated fat, with up to double the amount recommended by health authorities which could also attribute to health outcomes. Other factors which may influence study outcomes, but are not always accounted for, include body weight, smoking, exercise, alcohol consumption and stress management.
When considering the pros and cons of eating carbohydrates, nutrient content should be considered as well as the GI. Carbohydrates foods such as breads, cereals, rice, pasta and oats provide a range of important nutrients. Refined varieties are lower in nutrients than wholegrain varieties but can make a nutritionally important contribution to a healthy diet. Carbohydrate foods such as soft drinks, confectionary, cakes and sweet biscuits provide minimal nutrients and are not a suitable part of a healthy diet on a regular basis.
Australian dietary guidelines recommend 4+ serves a day of grain-based foods such as breads, breakfast cereals, rice, pasta and crispbreads, and it is good practice to make at least half of these wholegrain. Variety is important, so choose from all food groups daily, with less healthy ‘treats’ eaten only occasionally.
Mixed messages about carbohydrates and their effect on the body are common in the media, with research findings sometimes contributing to further confusion. Carbohydrate foods such as bread and rice have been staples from ancient times for many cultures, but today there are many misconceptions about how and when they should be eaten or even if they should be eliminated from the diet. Avoid eating carbohydrates after a certain time of the day as you won’t burn them off or opt for low glycaemic index (GI) carbohydrate choices - does this sound familiar, the dos and don’ts of eating? Carbohydrates are often linked to causes of obesity and other chronic illnesses, but are other underlying factors responsible?
Carbohydrates are an important source of energy for the body, particularly the brain, nervous system and red blood cells. They are found in many foods we eat in different forms ranging from those closest to their natural form (oats, rice, legumes), to those that have been processed to allow eating and digesting more readily (bread, pasta, breakfast cereals), to those that are considered more a ‘treat’ (sugars, sweet biscuits, soft drinks).
Carbohydrates should contribute approximately 45-65 percent of the energy in a healthy diet. Healthy carbohydrate options include grain-based foods like bread, breakfast cereals, rice, pasta, noodles and legumes, starchy vegetables, fruit and milk products. Cutting out these carbohydrate foods does not make good sense as they contribute important nutrients including protein, dietary fibre and essential vitamins and minerals such as iron, folate and thiamin. Wholegrain varieties also contain many components that can promote good health.
‘Not so healthy’ carbohydrate foods such as soft drinks, cordials, fruit juices, lollies, cakes, doughnuts, sweet biscuits and pizza add few if any nutrients to the diet and may be inappropriate sources of energy on a regular basis.
Carbohydrates and health
Carbohydrates have differing effects on blood glucose levels depending on the type and quantity eaten. The carbohydrates in foods with a high glycaemic index (GI) are digested rapidly whereas those in low GI foods are slowly digested. A low GI diet is generally encouraged but a healthy diet can include both high and low GI foods.
A small number research studies have shown an association between a high GI diet and increased risk of disease such as heart disease. On closer inspection the carbohydrate food sources in such studies are not always representative of healthy options but often include less healthy options such as sugar, honey, jam, pizza and cakes. These foods are often higher in saturated fat, with up to double the amount recommended by health authorities which could also attribute to health outcomes. Other factors which may influence study outcomes, but are not always accounted for, include body weight, smoking, exercise, alcohol consumption and stress management.
When considering the pros and cons of eating carbohydrates, nutrient content should be considered as well as the GI. Carbohydrates foods such as breads, cereals, rice, pasta and oats provide a range of important nutrients. Refined varieties are lower in nutrients than wholegrain varieties but can make a nutritionally important contribution to a healthy diet. Carbohydrate foods such as soft drinks, confectionary, cakes and sweet biscuits provide minimal nutrients and are not a suitable part of a healthy diet on a regular basis.
Australian dietary guidelines recommend 4+ serves a day of grain-based foods such as breads, breakfast cereals, rice, pasta and crispbreads, and it is good practice to make at least half of these wholegrain. Variety is important, so choose from all food groups daily, with less healthy ‘treats’ eaten only occasionally.
Wednesday, April 7, 2010
Atkins
Popular 'low carb' diet overhauled
Fad diets come and go and some are revisited, but yet they always seem to be an ongoing topic of conversation in the media and even amongst friends. The Atkins diet is back and revamped with the inclusion of fruit and vegetables. Wholegrains are introduced in the maintenance phase. Why has this diet been changed if it was, in its original form, an appropriate and successful method for weight loss? Can it be that event the proponents realise there is a better way?
The word 'diet' is a head turning top, but for most dietitians and nutrition healthcare professionals, it can have an eye rolling effect. The term 'diet' - once used to describe the usual food and drink intake of a person - is now more commonly associated with a restrictive regimen to promote weight loss.
There are countless diets that claim effective and quick weight loss, most often not supported by research. Weight loss trademarks claiming 'sweet, sexy, science' are related more to marketing than to credible research. What can be sweet and sexy about a weight loss program even though it claims to have the science behind it? Science in simple terms is knowledge gained through research and investigation.
Our ancestors seemed to live a simple life, food was consumed closest to its natural form, technology was not as evolved, people were more active and overweight and obesity was not common. Today the incidence of overweight and obesity is of concern. In 2007-08, one quarter of all Australian children aged 15-17 years were overweight or obese. Studies have shown that once children become obese they are more likely to stay obese into adulthood and have an increased risk of developing chronic diseases. In 2007-08, almost two-fifths (37%) of adults in Australia aged 18 years or over, were overweight and a further quarter (25%) were obese. The economic cost of obesity due to the loss of wellbeing and burden of disease is enormous ($8.3 billion in 2008, in Australia).
The World Health Organisation projects that by 2015, approximately 2.3 billion adults will be overweight and more than 700 million will be obese, globally. With these fast growing statistics it is no wonder that organisation are claiming to have the solution to weight problems.
The simple laws of physics demand that energy 'in' should equal energy 'out'. However, our increasingly sedentary lifestyle at work and home, modes of transportation and increased intakes of energy dense foods (high in fat and sugar but low in vitamin, minerals and other nutrients), means the modern trend is for a higher energy intake than expended by the body.
Surely a lifestyle change is necessary to ensure energy consumed does not exceed expended, rather than a diet that claims to kick start weight loss by restricting carbohydrates? Even the term 'kick start' mentions physical activity! As well as monitoring food intake, physical activity should be a focus of healthy weight management.
Diets that are focused on restricting carbohydrates (commonly referred to as carbs) - some even go to the extent of providing carb counters - should send off warning bells. Who wants to count numbers around everything eaten? Weight management is not simply about limiting energy by restricting carbohydrate intake - because everything contributes energy, particularly fat and protein - but more about quality and quantity eaten.
Diets that severely restrict carbohydrates often recommend eating meat such as bacon on a regular basis and clearly do not have the correct science behind them. For example, a piece of bacon is nutritionally inferior to a slice of wholegrain bread or an apple - high quality carbohydrate foods that provide nutrients, antioxidants and fibre. What is important is the quality of carbohydrate eaten. Fruit, breads, cereals (particularly wholegrain) and legumes are carbohydrate containing foods that should be included in a healthy diet every day, whereas carbohydrate foods such as ice cream, soft drinks and sweet biscuits should be treated as 'occasional' foods.
Food is not only eaten to provide sustenance, it also provides enjoyment, and often brings family and friends together. So too does exercise (gold, soccer, football, walking). Remembering the simple rule of physics ensures we can enjoy eating a variety of food and drink in moderation each day, whilst being physically active. Maintaining this long term contributes to a healthy lifestyle.
Sources:
1. http://www.atkins.com/
2. Australian Bureau of Statistics, 2009. Australian Social Trends. Commonwealth of Australia
3. World Health Organisation, 2006. Fact Sheet 311: Obesity and overweight
Fad diets come and go and some are revisited, but yet they always seem to be an ongoing topic of conversation in the media and even amongst friends. The Atkins diet is back and revamped with the inclusion of fruit and vegetables. Wholegrains are introduced in the maintenance phase. Why has this diet been changed if it was, in its original form, an appropriate and successful method for weight loss? Can it be that event the proponents realise there is a better way?
The word 'diet' is a head turning top, but for most dietitians and nutrition healthcare professionals, it can have an eye rolling effect. The term 'diet' - once used to describe the usual food and drink intake of a person - is now more commonly associated with a restrictive regimen to promote weight loss.
There are countless diets that claim effective and quick weight loss, most often not supported by research. Weight loss trademarks claiming 'sweet, sexy, science' are related more to marketing than to credible research. What can be sweet and sexy about a weight loss program even though it claims to have the science behind it? Science in simple terms is knowledge gained through research and investigation.
Our ancestors seemed to live a simple life, food was consumed closest to its natural form, technology was not as evolved, people were more active and overweight and obesity was not common. Today the incidence of overweight and obesity is of concern. In 2007-08, one quarter of all Australian children aged 15-17 years were overweight or obese. Studies have shown that once children become obese they are more likely to stay obese into adulthood and have an increased risk of developing chronic diseases. In 2007-08, almost two-fifths (37%) of adults in Australia aged 18 years or over, were overweight and a further quarter (25%) were obese. The economic cost of obesity due to the loss of wellbeing and burden of disease is enormous ($8.3 billion in 2008, in Australia).
The World Health Organisation projects that by 2015, approximately 2.3 billion adults will be overweight and more than 700 million will be obese, globally. With these fast growing statistics it is no wonder that organisation are claiming to have the solution to weight problems.
The simple laws of physics demand that energy 'in' should equal energy 'out'. However, our increasingly sedentary lifestyle at work and home, modes of transportation and increased intakes of energy dense foods (high in fat and sugar but low in vitamin, minerals and other nutrients), means the modern trend is for a higher energy intake than expended by the body.
Surely a lifestyle change is necessary to ensure energy consumed does not exceed expended, rather than a diet that claims to kick start weight loss by restricting carbohydrates? Even the term 'kick start' mentions physical activity! As well as monitoring food intake, physical activity should be a focus of healthy weight management.
Diets that are focused on restricting carbohydrates (commonly referred to as carbs) - some even go to the extent of providing carb counters - should send off warning bells. Who wants to count numbers around everything eaten? Weight management is not simply about limiting energy by restricting carbohydrate intake - because everything contributes energy, particularly fat and protein - but more about quality and quantity eaten.
Diets that severely restrict carbohydrates often recommend eating meat such as bacon on a regular basis and clearly do not have the correct science behind them. For example, a piece of bacon is nutritionally inferior to a slice of wholegrain bread or an apple - high quality carbohydrate foods that provide nutrients, antioxidants and fibre. What is important is the quality of carbohydrate eaten. Fruit, breads, cereals (particularly wholegrain) and legumes are carbohydrate containing foods that should be included in a healthy diet every day, whereas carbohydrate foods such as ice cream, soft drinks and sweet biscuits should be treated as 'occasional' foods.
Food is not only eaten to provide sustenance, it also provides enjoyment, and often brings family and friends together. So too does exercise (gold, soccer, football, walking). Remembering the simple rule of physics ensures we can enjoy eating a variety of food and drink in moderation each day, whilst being physically active. Maintaining this long term contributes to a healthy lifestyle.
Sources:
1. http://www.atkins.com/
2. Australian Bureau of Statistics, 2009. Australian Social Trends. Commonwealth of Australia
3. World Health Organisation, 2006. Fact Sheet 311: Obesity and overweight
Recovery from exercise
Switch your sports drink for cereal & milk
You have just returned home from a long bike ride or run, do you reach for the big brand sports drink or sit down to a nutritious bowl of wholegrain cereal and milk? The results from a recent study in the US could change your mind and improve your bank balance. The researchers found the readily available and cost effective recovery option of cereal and low fat milk was comparable to sports drinks in refuelling muscles with glycogen, and may be better at helping tired muscles build protein.
Originally designed to offset dehydration in elite athletes, sports drinks are marketed strongly and have high product awareness amongst the general public and elite athletes. They contain sodium, potassium and chloride plus around 6% carbohydrates and are formulated to aid rapid recovery by providing energy for active muscles and electrolytes for re-hydration. Available in an endless range of flavours to suit individual preferences, sports drinks may help to encourage drinking and re-hydration through their preferred taste compared to water.
Lynne Kammer and her team of researchers at the University of Texas at Austin set out to research the effect of using ordinary foods after moderate exercise (as performed by an average fit individual) to support recovery processes. Endurance exercising causes short term changes to occur in the body, particularly in the muscle. Energy stores are depleted and muscle proteins are broken down to make way for new, stronger muscle proteins. Optimal recovery of muscle energy stores and muscle repair requires eating the right foods at the right times.
The researchers fed 12 healthy trained subjects with either 1200mL of sports drink or 73g (about 1 1/3 cups) of wholegrain cereal and 350mL of skim milk after 2 hours of moderate cycling (60-65% VO2Max). They found no significant differences between sports drink and cereal and milk, except for one marker of protein synthesis. The results of this study suggest that wholegrain cereal and milk is as good, and in some aspects may be better than, commercially available sports drink at kick starting muscle recovery after exercise, especially when refuelling at home, where cereal and milk is often freely available.
The important take home message from this study is not only that ordinary whole food sources such as cereal and milk may offer a more cost effective recovery strategy than commercial sports nutrition products, but also that the combination of protein and carbohydrate from whole foods provide an easily digestible, high quality source of protein and carbohydrates with naturally occurring nutrients, as compared to extra calories provided from a somewhat expensive sports drink. Other protein-carbohydrate recovery foods might include low-fat yoghurt and fruit, low-fat flavoured milk/smoothie or a sandwich with meat/cheese.
Sources:
Kammer et al, Cereal and nonfat milk support muscle recovery following exercise. J Int Soc Sports Nutr, 2009, 6:11
You have just returned home from a long bike ride or run, do you reach for the big brand sports drink or sit down to a nutritious bowl of wholegrain cereal and milk? The results from a recent study in the US could change your mind and improve your bank balance. The researchers found the readily available and cost effective recovery option of cereal and low fat milk was comparable to sports drinks in refuelling muscles with glycogen, and may be better at helping tired muscles build protein.
Originally designed to offset dehydration in elite athletes, sports drinks are marketed strongly and have high product awareness amongst the general public and elite athletes. They contain sodium, potassium and chloride plus around 6% carbohydrates and are formulated to aid rapid recovery by providing energy for active muscles and electrolytes for re-hydration. Available in an endless range of flavours to suit individual preferences, sports drinks may help to encourage drinking and re-hydration through their preferred taste compared to water.
Lynne Kammer and her team of researchers at the University of Texas at Austin set out to research the effect of using ordinary foods after moderate exercise (as performed by an average fit individual) to support recovery processes. Endurance exercising causes short term changes to occur in the body, particularly in the muscle. Energy stores are depleted and muscle proteins are broken down to make way for new, stronger muscle proteins. Optimal recovery of muscle energy stores and muscle repair requires eating the right foods at the right times.
The researchers fed 12 healthy trained subjects with either 1200mL of sports drink or 73g (about 1 1/3 cups) of wholegrain cereal and 350mL of skim milk after 2 hours of moderate cycling (60-65% VO2Max). They found no significant differences between sports drink and cereal and milk, except for one marker of protein synthesis. The results of this study suggest that wholegrain cereal and milk is as good, and in some aspects may be better than, commercially available sports drink at kick starting muscle recovery after exercise, especially when refuelling at home, where cereal and milk is often freely available.
The important take home message from this study is not only that ordinary whole food sources such as cereal and milk may offer a more cost effective recovery strategy than commercial sports nutrition products, but also that the combination of protein and carbohydrate from whole foods provide an easily digestible, high quality source of protein and carbohydrates with naturally occurring nutrients, as compared to extra calories provided from a somewhat expensive sports drink. Other protein-carbohydrate recovery foods might include low-fat yoghurt and fruit, low-fat flavoured milk/smoothie or a sandwich with meat/cheese.
Sources:
Kammer et al, Cereal and nonfat milk support muscle recovery following exercise. J Int Soc Sports Nutr, 2009, 6:11
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