Mediterranean diet linked to lower depression and anxiety
Healthy diets are commonly linked to a reduced risk of chronic disease such as heart disease, diabetes and cancer. Now research has linked dietary intake to psychological disorders such as depression and anxiety.
An Australian study of 1046 women, aged 20-93 years old, found that those who habitually eat vegetables, fruit, beef, lamb, fish and wholegrain foods (a traditional diet) are less likely to have depression and anxiety disorders compared to those who consume a western diet. A western diet consisted of processed or fried foods, refined grains, sugary products and beer. Women who ate a traditional diet were 35% less likely to have major depression or dysthymia and 32% less likely to have anxiety disorders, whereas the western diet was linked to depressive disorders.
The ATTICA study of 853 men and women from Greece, found that more anxious men and women had different eating habits compared to those less anxious. Women who eat sweets as well as meat and meat products were more likely to be anxious while men who ate legumes and cereals were less likely to be anxious.
Depressive illness is influenced by genetic, hormonal, immunological, biochemical, and neurodegenerative factors. Diet affects each of these factors and possibly the development of depression. Inflammation is thought to play a role in the onset and maintenance of depressive disorders as well as chronic disease such as cardiovascular disease, diabetes and cancer. Adhering to a Mediterranean diet, high in vegetables, fruits, legumes, wholegrains, fish, olive oil and low fat dairy products, ensures an adequate intake of folate, B vitamins, antioxidants and healthy fats. A Mediterranean diet is linked to less inflammation compared to a western diet and may therefore protect against depression and anxiety.
Sources:
Jacka FN et al. 2010. Association of Western and Traditional Diets with Depression and Anxiety in Women. Am J Psychiatry; AiA:1-7.
Sanchez-Villegas A et al. 2009. Association of the Mediterranean Dietary Pattern with the Incidence of Depression. Arch Gen Psychiatry;66(10):1090-1098.
Yannakoulia M et al. 2008. Eating habits in relation to anxiety symptoms among apparently healthy adults. A pattern analysis from the ATTICA study. Appetite; 51:519-525.
Wednesday, September 15, 2010
Wholegrains and young healthy women
A new study shows wholegrains eaten daily can potentially lead to better health in women
The liver secretes C-reactive protein (CRP) which flags inflammation. Spikes in the level of CRP are also linked to chronic diseases in women such as diabetes, cancer and disorders of the heart and blood. Increased problems with fertility and general reproduction, hypertension and premature birthing can also occur when CRP levels are high. A new US study suggests eating wholegrains every day can lower CRP levels and potentially lead to better health in young women.
The study of 259 young healthy women aged between 18-44yrs, shows that eating wholegrains daily, significantly and inversely reduces levels of CRP. Women who ate half a serve of wholegrains daily, equal to 1 slice of wholegrain or wholemeal bread, had 11.5% significantly lower levels of inflammation, compared to those who did not. Those who ate more than half a serve of wholegrains per day had 12.3% significantly lower levels of inflammation, compared to those that did not eat any wholegrains. The study shows that eating more than half a serve of wholegrains daily, significantly lowers levels of CRP and the chance of moving to a more severe cardiovascular risk category , as classified by the American Heart Association, regardless of any dietary or metabolic factors.
The results of this study highlight the benefits of even a moderate intake of wholegrains per day as part of a healthy diet, with the potential to improve short and long term health outcomes in young healthy women. Scientific research shows that people who eat 48g of wholegrains a day, reduce the risk of developing chronic disease by 20-30%.
Sources
Gaskins AJ et al. Wholegrains are associated with serum concentrations of high sensitivity C-reactive protein among premenopausal women. J Nutr 140: 1669-1676, 2010.
Assoc Prof P. Williams & Go Grains Health and Nutrition Ltd. The Grains & Legumes Health Report. A Review of the Science. 2010.
The liver secretes C-reactive protein (CRP) which flags inflammation. Spikes in the level of CRP are also linked to chronic diseases in women such as diabetes, cancer and disorders of the heart and blood. Increased problems with fertility and general reproduction, hypertension and premature birthing can also occur when CRP levels are high. A new US study suggests eating wholegrains every day can lower CRP levels and potentially lead to better health in young women.
The study of 259 young healthy women aged between 18-44yrs, shows that eating wholegrains daily, significantly and inversely reduces levels of CRP. Women who ate half a serve of wholegrains daily, equal to 1 slice of wholegrain or wholemeal bread, had 11.5% significantly lower levels of inflammation, compared to those who did not. Those who ate more than half a serve of wholegrains per day had 12.3% significantly lower levels of inflammation, compared to those that did not eat any wholegrains. The study shows that eating more than half a serve of wholegrains daily, significantly lowers levels of CRP and the chance of moving to a more severe cardiovascular risk category , as classified by the American Heart Association, regardless of any dietary or metabolic factors.
The results of this study highlight the benefits of even a moderate intake of wholegrains per day as part of a healthy diet, with the potential to improve short and long term health outcomes in young healthy women. Scientific research shows that people who eat 48g of wholegrains a day, reduce the risk of developing chronic disease by 20-30%.
Sources
Gaskins AJ et al. Wholegrains are associated with serum concentrations of high sensitivity C-reactive protein among premenopausal women. J Nutr 140: 1669-1676, 2010.
Assoc Prof P. Williams & Go Grains Health and Nutrition Ltd. The Grains & Legumes Health Report. A Review of the Science. 2010.
Thursday, August 19, 2010
Sugar in breakfast cereals
How concerned should you be?
There has been a lot of attention around the nutrient content of our food, in relation to fat, sodium and sugar, with recent media coverage focusing on the level of sugar in breakfast cereals. Breakfast cereals make a significant contribution to our daily intake of protein, carbohydrate, fibre, vitamins, minerals and some antioxidants and should not be grouped with ‘high sugar foods’ such as sweets, soft drinks, cakes and sweet biscuits (which offer little nutrition and are energy dense).
About sugar
‘Sugars’ on a nutrition information panel of a product label is a total of naturally occurring and added sugars. Sugars occur naturally in fruit and dairy foods in the form of fructose and lactose. Fruit in a product, adds to the sugar content. Sugar is also more concentrated in dried fruit as it loses its water content during the drying process. Products containing dried fruit will therefore have higher sugar content, such as breakfast cereal, but this does not mean it is bad for you. Dried fruit also provides beneficial nutrients including dietary fibre, vitamins, minerals and antioxidants. Products labelled ‘no added sugar’ may contain naturally occurring sugars such as fructose and lactose, but no further sugars have been added to the product. ‘Sugar’ will appear in the ingredients list for foods with added sugar.
The sugar concern
The concern with eating too much sugar is that it provides empty kilojoules and can contribute to weight gain. However, this is also a concern for other nutrients such as fat and total energy which can also contribute to weight gain, in particular because we tend to be inactive, sit for so long, and generally eat too much. Placing blame on a particular nutrient alone surely is not the solution to the obesity problem. We must also consider our energy balance that is energy input versus energy output. The quality of a food should therefore be determined by its total composition and not by a single ingredient.
Choosing a breakfast cereal
Breakfast cereals are not necessarily ‘healthier’ if they are lower in sugar. The Glycaemic Index (GI) of a breakfast cereal is also not the only indicator of a healthier choice, as the GI value of a breakfast cereal will tend to be lower when you add milk or yoghurt. Consider the total composition of breakfast cereal, as it should be rated on how nutrient rich it is. Look for those that are higher in fibre per serve, preferably contain ‘wholegrain’ in the ingredients list and are less energy dense. Some nutrients to consider when selecting breakfast cereals:
(Source: National Heart Foundation of Australia, 2009)
There has been a lot of attention around the nutrient content of our food, in relation to fat, sodium and sugar, with recent media coverage focusing on the level of sugar in breakfast cereals. Breakfast cereals make a significant contribution to our daily intake of protein, carbohydrate, fibre, vitamins, minerals and some antioxidants and should not be grouped with ‘high sugar foods’ such as sweets, soft drinks, cakes and sweet biscuits (which offer little nutrition and are energy dense).
About sugar
‘Sugars’ on a nutrition information panel of a product label is a total of naturally occurring and added sugars. Sugars occur naturally in fruit and dairy foods in the form of fructose and lactose. Fruit in a product, adds to the sugar content. Sugar is also more concentrated in dried fruit as it loses its water content during the drying process. Products containing dried fruit will therefore have higher sugar content, such as breakfast cereal, but this does not mean it is bad for you. Dried fruit also provides beneficial nutrients including dietary fibre, vitamins, minerals and antioxidants. Products labelled ‘no added sugar’ may contain naturally occurring sugars such as fructose and lactose, but no further sugars have been added to the product. ‘Sugar’ will appear in the ingredients list for foods with added sugar.
The sugar concern
The concern with eating too much sugar is that it provides empty kilojoules and can contribute to weight gain. However, this is also a concern for other nutrients such as fat and total energy which can also contribute to weight gain, in particular because we tend to be inactive, sit for so long, and generally eat too much. Placing blame on a particular nutrient alone surely is not the solution to the obesity problem. We must also consider our energy balance that is energy input versus energy output. The quality of a food should therefore be determined by its total composition and not by a single ingredient.
Choosing a breakfast cereal
Breakfast cereals are not necessarily ‘healthier’ if they are lower in sugar. The Glycaemic Index (GI) of a breakfast cereal is also not the only indicator of a healthier choice, as the GI value of a breakfast cereal will tend to be lower when you add milk or yoghurt. Consider the total composition of breakfast cereal, as it should be rated on how nutrient rich it is. Look for those that are higher in fibre per serve, preferably contain ‘wholegrain’ in the ingredients list and are less energy dense. Some nutrients to consider when selecting breakfast cereals:
(Source: National Heart Foundation of Australia, 2009)
Wholegrains and cardiovascular disease
Study finds blood pressure decrease in healthy participants
A brand new intervention study from the UK has found two serves of wholegrain foods a day can significantly lower cardiovascular disease risk in free-living, healthy middle-aged people, mainly by lowering blood pressure. Replacing white bread and refined breakfast cereal with just two slices of wholegrain bread and a cup of oats a day for twelve weeks was enough to reduce blood pressure and potentially reduce the risk of cardiovascular disease – one of Australia’s most costly and deadly diseases.
Two hundred and thirty three virtually healthy men and women aged between 40 and 65 were randomly sorted into one of three groups; refined grain group (control), wholegrain wheat, or wholegrain wheat + oats group. The authors designed this study to be practical and realistic for free-living individuals to achieve with little alteration to their usual lifestyle. Therefore, refined cereals and white bread where simply substituted for two slices of wholegrain bread and a cup of wholegrain breakfast cereal or a cup of oats and either two slices of wholegrain bread or a cup of breakfast cereal.
After only six weeks of the intervention, participants in both the wholegrain wheat and wholegrain wheat +oats group significantly decreased their systolic blood pressure by around 5mm Hg. This decrease is similar to the average reduction observed in twenty seven pharmacologic trials and could translate to a 15% decrease in the risk of coronary artery disease and 25% decrease of stroke. Using wholegrain foods to help maintain healthy normal blood pressure has worthwhile benefits, including a reduction in drug-related side effects of blood pressure lowering medication and significant cost savings for Australia’s healthcare system. The other great thing about this study is that the wholegrain products used are similar to those widely available from Australian supermarkets in contrast to supplements or specifically formulated foods.
The study did not show a favourable effect for cholesterol reduction or any other blood lipids, including inflammatory markers. These results are similar to that of the recently published sixteen week WHOLEheart study involving just over three hundred overweight adults. As suggested in the WHOLEheart study the findings of both these intervention trials do not question the efficacy of increasing wholegrain foods as a public health measure for disease risk reduction, but instead highlight some of the limitations associated with randomised controlled trials when investigating complex food synergies and nutrients, especially in otherwise healthy individuals. Lipid-lowering interventions commonly fail to show an effect in subjects with normal lipid levels, which was the case in this intervention and the WHOLEheart trial. Perhaps the results would have been even more favourable for all biomarkers of cardiovascular disease in an unhealthy population.
Although the exact mechanisms by which wholegrains can reduce blood pressure still remain unclear, the results of this study provide solid evidence for recommending the consumption of two serves of wholegrain foods a day to help reduce the risk of cardiovascular disease. Australian dietary guidelines recommend Australians eat 4+ serves of grain-based foods a day (including breads, breakfast cereals, rice and pasta). At least half of your serves should be wholegrain. Commonly available wholegrain foods include wholegrain bread and breakfast cereals, oats, brown rice, wholegrain pasta, popcorn, wholegrain crispbreads and rice cakes/crackers.
Sources:
Effect of increased consumption of wholegrain foods on blood pressure and other cardiovascular risk markers in healthy middle aged persons – a randomised controlled trial. Tighe P and Duthie G et al. Am J Clin Nutr. 2010. Published ahead of print.
A brand new intervention study from the UK has found two serves of wholegrain foods a day can significantly lower cardiovascular disease risk in free-living, healthy middle-aged people, mainly by lowering blood pressure. Replacing white bread and refined breakfast cereal with just two slices of wholegrain bread and a cup of oats a day for twelve weeks was enough to reduce blood pressure and potentially reduce the risk of cardiovascular disease – one of Australia’s most costly and deadly diseases.
Two hundred and thirty three virtually healthy men and women aged between 40 and 65 were randomly sorted into one of three groups; refined grain group (control), wholegrain wheat, or wholegrain wheat + oats group. The authors designed this study to be practical and realistic for free-living individuals to achieve with little alteration to their usual lifestyle. Therefore, refined cereals and white bread where simply substituted for two slices of wholegrain bread and a cup of wholegrain breakfast cereal or a cup of oats and either two slices of wholegrain bread or a cup of breakfast cereal.
After only six weeks of the intervention, participants in both the wholegrain wheat and wholegrain wheat +oats group significantly decreased their systolic blood pressure by around 5mm Hg. This decrease is similar to the average reduction observed in twenty seven pharmacologic trials and could translate to a 15% decrease in the risk of coronary artery disease and 25% decrease of stroke. Using wholegrain foods to help maintain healthy normal blood pressure has worthwhile benefits, including a reduction in drug-related side effects of blood pressure lowering medication and significant cost savings for Australia’s healthcare system. The other great thing about this study is that the wholegrain products used are similar to those widely available from Australian supermarkets in contrast to supplements or specifically formulated foods.
The study did not show a favourable effect for cholesterol reduction or any other blood lipids, including inflammatory markers. These results are similar to that of the recently published sixteen week WHOLEheart study involving just over three hundred overweight adults. As suggested in the WHOLEheart study the findings of both these intervention trials do not question the efficacy of increasing wholegrain foods as a public health measure for disease risk reduction, but instead highlight some of the limitations associated with randomised controlled trials when investigating complex food synergies and nutrients, especially in otherwise healthy individuals. Lipid-lowering interventions commonly fail to show an effect in subjects with normal lipid levels, which was the case in this intervention and the WHOLEheart trial. Perhaps the results would have been even more favourable for all biomarkers of cardiovascular disease in an unhealthy population.
Although the exact mechanisms by which wholegrains can reduce blood pressure still remain unclear, the results of this study provide solid evidence for recommending the consumption of two serves of wholegrain foods a day to help reduce the risk of cardiovascular disease. Australian dietary guidelines recommend Australians eat 4+ serves of grain-based foods a day (including breads, breakfast cereals, rice and pasta). At least half of your serves should be wholegrain. Commonly available wholegrain foods include wholegrain bread and breakfast cereals, oats, brown rice, wholegrain pasta, popcorn, wholegrain crispbreads and rice cakes/crackers.
Sources:
Effect of increased consumption of wholegrain foods on blood pressure and other cardiovascular risk markers in healthy middle aged persons – a randomised controlled trial. Tighe P and Duthie G et al. Am J Clin Nutr. 2010. Published ahead of print.
Wednesday, July 14, 2010
The beauty of brown rice
Recent findings suggest it may reduce diabetes risk
Brown rice may be something you have never tried or wouldn’t typically buy; it may also receive a few crinkled noses from the kids. But that tiny brown grain of rice might do more for you and your family’s health than you imagine. Wholegrain brown rice has been a standout in the crowd lately, with two recent scientific studies finding a special compound in brown rice may help guard against high blood pressure, cardiovascular disease and type 2 diabetes.
Retaining the bran and germ, brown rice contains more nutrients and fibre than white, however both brown and white varieties of rice both contain essential vitamins and minerals, including B-group vitamins such as thiamine and niacin, zinc and phosphorus. Brown rice is a wholegrain food, as are mixed-grain breads, wholegrain breakfast cereals, rolled oats, wholemeal pasta, corn and popcorn.
One cup of brown rice contains around 2.4g of dietary fibre, which equates to around 10% of an adults daily fibre needs and around 80g of wholegrains, which is close to double the suggested daily wholegrain intake. In the absence of an official government recommendation for wholegrains intake, Go Grains Health & Nutrition has reviewed the research and suggests all Australian adults aim for 48g of wholegrains per day.
An excellent source of energy, rice is full of energy-giving carbohydrates - used by the body for brain performance, physical activity and everyday bodily functions including growth and repair. Rice is low in fat, cholesterol free (as are all plant foods) and virtually salt free with less than 5mg of sodium per 100g is therefore great for those who need to watch their salt intake.
A new study has just been published that analysed diet, lifestyle and disease data collected from 39,765 men and 157,463 women from 3 large cohort studies; the Health Professionals Follow-up Study and the Nurses Health Study I and II. The researchers found people who ate high amounts of white rice also enjoyed plenty of fruits and vegetables, but not many wholegrains, cereal fibre and (bad) trans fats. Those people who enjoyed brown rice were more likely to be health conscious; more physically active, leaner and less likely to smoke or have a family history of diabetes and had higher intake of fruits, vegetables and wholegrains and lower intakes of red meat and trans fats. After adjustments were made, more than two servings of brown rice a week was associated with a lower risk of type 2 diabetes. Due to low intakes of brown rice amongst the study participants it remains unclear whether higher intakes of brown rice are associated with further disease reductions. Nonetheless the researchers found simply switching white rice for brown rice was associated with a significantly lower risk of developing diabetes. The researchers also looked at wholegrain consumption overall and found stronger associations when analysing wholegrains as a group, rather than brown rice on its own.
Brown rice can be cooked the same way as white rice in the pot, in the microwave or a rice cooker usually for just a little bit longer. You can now even buy microwave pouches – great for the lunch box, workplace or a quick meal for one or two. Next time you are having rice for dinner, why not give brown rice a go. You may find you actually like the tastier, slightly more nutty version, especially now you know how much better it is for you. If you need help acquiring the taste, mix half white with half brown rice, cooking separately of course.
Sources
Qi et al, White Rice, Brown Rice, and Risk of Type 2 Diabetes in US Men and Women, Arch Intern Med. 2010;170(11):961-969
Brown rice may be something you have never tried or wouldn’t typically buy; it may also receive a few crinkled noses from the kids. But that tiny brown grain of rice might do more for you and your family’s health than you imagine. Wholegrain brown rice has been a standout in the crowd lately, with two recent scientific studies finding a special compound in brown rice may help guard against high blood pressure, cardiovascular disease and type 2 diabetes.
Retaining the bran and germ, brown rice contains more nutrients and fibre than white, however both brown and white varieties of rice both contain essential vitamins and minerals, including B-group vitamins such as thiamine and niacin, zinc and phosphorus. Brown rice is a wholegrain food, as are mixed-grain breads, wholegrain breakfast cereals, rolled oats, wholemeal pasta, corn and popcorn.
One cup of brown rice contains around 2.4g of dietary fibre, which equates to around 10% of an adults daily fibre needs and around 80g of wholegrains, which is close to double the suggested daily wholegrain intake. In the absence of an official government recommendation for wholegrains intake, Go Grains Health & Nutrition has reviewed the research and suggests all Australian adults aim for 48g of wholegrains per day.
An excellent source of energy, rice is full of energy-giving carbohydrates - used by the body for brain performance, physical activity and everyday bodily functions including growth and repair. Rice is low in fat, cholesterol free (as are all plant foods) and virtually salt free with less than 5mg of sodium per 100g is therefore great for those who need to watch their salt intake.
A new study has just been published that analysed diet, lifestyle and disease data collected from 39,765 men and 157,463 women from 3 large cohort studies; the Health Professionals Follow-up Study and the Nurses Health Study I and II. The researchers found people who ate high amounts of white rice also enjoyed plenty of fruits and vegetables, but not many wholegrains, cereal fibre and (bad) trans fats. Those people who enjoyed brown rice were more likely to be health conscious; more physically active, leaner and less likely to smoke or have a family history of diabetes and had higher intake of fruits, vegetables and wholegrains and lower intakes of red meat and trans fats. After adjustments were made, more than two servings of brown rice a week was associated with a lower risk of type 2 diabetes. Due to low intakes of brown rice amongst the study participants it remains unclear whether higher intakes of brown rice are associated with further disease reductions. Nonetheless the researchers found simply switching white rice for brown rice was associated with a significantly lower risk of developing diabetes. The researchers also looked at wholegrain consumption overall and found stronger associations when analysing wholegrains as a group, rather than brown rice on its own.
Brown rice can be cooked the same way as white rice in the pot, in the microwave or a rice cooker usually for just a little bit longer. You can now even buy microwave pouches – great for the lunch box, workplace or a quick meal for one or two. Next time you are having rice for dinner, why not give brown rice a go. You may find you actually like the tastier, slightly more nutty version, especially now you know how much better it is for you. If you need help acquiring the taste, mix half white with half brown rice, cooking separately of course.
Sources
Qi et al, White Rice, Brown Rice, and Risk of Type 2 Diabetes in US Men and Women, Arch Intern Med. 2010;170(11):961-969
Monday, July 12, 2010
Nutrition and the young athlete
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.
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.
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.
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