Teresa Cutter - What to eat

This page was designed for the many readers of my healthy food column who are confused by the fad diets that guarantee you to lose weight.

Healthy living doesn't mean a lifetime of strict dieting and exercise in the quest for the perfect body. It is just a matter of introducing a little balance into your life, indulging those cravings once in a while, and enjoying fit food and life.

My recipes are crafted for people who love food, who love to eat and who make a conscious decision to maximize their health and well-being.

Healthy eating is a conscious lifestyle choice. It is the same groceries you buy at the supermarket put together differently.

What is metabolism?

What is healthy eating?

What is Protein?

What are carbohydrates?

What is Lactose Intolerance?

What is fibre?

Why Exercise?

What is metabolism?

When it comes to fat loss, everyone is taking about metabolism. So what exactly is it? Basically, metabolism is the amount of energy (calories) our body needs to maintain itself, consuming calories to help with our normal day to day bodily functions like breathing, digestion, circulation, temperature and tissue repair. Our metabolic rate is the speed in which our body burns these calories. Some of us are born with fast and efficient metabolisms, while others have slower metabolic rates. The important thing to note is that no matter what your metabolic type it can be managed and controlled by what you eat and the lifestyle choices you make.

Eating a good breakfast is the first step in improving your metabolic rate. Your metabolism is higher in the mornings and tends to slow down in the late afternoon and evening, so it makes good sense to eat most of your calories spread throughout the day and not be eating one big huge meal at night. Also, each time you eat your metabolism is raised, which is why eating 4 - 5 small healthy meals a day will also keep our metabolism raised. Make sure the food you eat has a medium to low GI (glycemic index). Glycaemic index is simply a ranking of foods according to their immediate effect on blood sugar levels. Eating lower GI foods will keep your blood sugars stable and leave you feeling satisfied for longer. Lower GI foods include foods such as beans and pulses, fruits such as apples, pears, berries, oranges, kiwi fruit, peaches and figs. Most vegetables including mushrooms, green beans, capsicum, cauliflower, cabbage, broccoli and salads. Other food types include low fat and low sugar plain yoghurt, pasta, noodles, bran and oats

When talking food, it's important to keep the portions controlled. Don't over load any lunch or dinner plate unless it's lots of salad and veg, and keep fatty dressings and sauces to a minimum. Some studies claim that even certain foods can raise your metabolic rate and promote fat burning. Capsicum, green tea, hot chillies and hot mustard are claimed to be great metabolism boosters, as well as flaxseed. The vitamin C in fruits and veg such as berries, citrus, kiwi, broccoli, cabbage, capsicum, melon, mango, red cherries and red grapes, also stimulate the production of an amino acid called carnitine that helps with fat metabolism. Calcium is also great for releasing hormones that breakdown fat; good sources include low fat dairy such as skim milk, cottage cheese, ricotta and yoghurt. Other sources include tinned salmon and sardines (include eating the soft bones), calcium fortified soy milks, juices, broccoli, bok choy, kidney beans, seeds and nuts.

What is healthy eating?

Healthy eating is a balance of protein, carbs and essential fats.
Healthy eating is the fresh food that you buy in the super market.
Healthy eating is a conscious decision to maximise your health and well-being.

Everybody's different, so it's important to talk to your GP, dietician, naturopath, or your health care professional to seek advice before you start eliminating foods from your diet.

What is Protein?

Proteins are made up of 22 different amino acids essential for growth and repair.

Try and include at least 2 - 3 protein rich foods a day.

Good sources of proteins I can eat:
Seafood(fish and shellfish), skinless chicken breast, lean beef , veal, lamb, pork, venison, egg whites, cottage cheese, skim milk, low fat yoghurt, soy milk, tofu, tempeh, TVP, miso, whey and soy protein powder, soy beans, raw Nuts (almonds, cashews, brazil nuts, pistashio, hazelnuts), beans and pulses (black eyed beans, black beans, lentils, red kidney beans, adzuki beans, canellini beans, broad beans, borlotti beans, peas, baked beans)

Eat less of these proteins:
Fatty and processed meats, sausages and pork with crackling, pate.

Moderation is the key when eating protein. Your required amount depends on your age, weight and activity level. Usually 0.75 - 1 g times your body weight by kilos will give you a good base indication. Athletes and body builders will need slightly more so it is best to discuss this with your trainer and sports dietician.

What are carbohydrates?

Carbohydrates are the preferred energy source for the body. Healthy sources are fruit, vegetables, legumes, whole grain cereals and low fat dairy.

The amount of carbohydrate needed by the body depends on the activity level of the individual. People with low activity levels need much less carbohydrate than people who are very active. Eg. An office worker would need less carbohydrate than a brickies laboror. It's all a matter of balance. General lack of carbohydrate may lead to fatigue, tiredness and poor concentration. On the other hand an excess of unused carbohydrates can be stored as body fat if not used up by the body.

The phenomenon of low carb diets in Australia is of growing concern and the topic causes much confusion. People should not eliminate carbohydrates completely from their diet. It is the quality and type of carbohydrate that you eat and the time of day you eat them which is important.

Getting most of your good vitamin enriched carbohydrates from fruit and vegetables is the base of a good carbohydrate eating plan. Eating less refined sugar and flour, such as lollies, cakes and biscuits, allows the body to burn more body-fat for energy keeping you lean and energised. You should combine this with a lean protein source for a complete and wholesome meal.

Eat lots of these Good carbohydrates:
Asparagus, alfalfa, artichokes, eggplant, bok choy, broccoli and broccolini, brussel sprouts, cabbage, cauliflower, celery, zucchini, cucumber, green beans, leeks, lettuce, spinach, rocket, mushrooms, onion, garlic, okra, capsicum, chilli, radish, spring onion, silverbeet, tomato, turnips, carrots, snowpeas, apples, apricots, berries, melons, grapefruit, peaches, nectarines, passionfruit, pineapple, papaya, kiwi fruit, cherries, oranges, pears, lemon and lime juice.

Eat less of these carbohydrates:
White Bread, pasta, noodles, alcohol, cakes, biscuits, soft drinks, pastry, chips, ice cream, lollies, refined sugar and flour, processed foods.

What fats can I eat?

As a rule, eat less saturated fats and consume small amounts of healthy fats.

Small amounts of healthy unsaturated fat is an essential requirement for our body and needed to provide essential fatty acids for normal growth, repair and maintenance. These are monounsaturated and polyunsaturated fats that are usually liquid at room temperature and are derived from plant sources like olives, nuts and seeds. Fatty fish such as salmon, tuna, mackerel and herring are high in polyunsaturated omega 3 fats. These tend to lower bad LDL cholesterol and maintain the protective good HDL cholesterol in the bloodstream. Fat-soluble vitamins ADE and K are used more efficiently in the presence of fat, these have an antioxidant effect on the body, protecting our immune system from free radicals that cause cancer. Such foods would include red, orange and yellow fruits and vegetables, nuts, grains and seeds. We also need small amounts of fat for healthy supple skin and shinning hair. It is also involved in manufacture of hormones, regulating body temperature and protecting nerves and organs.

Saturated fats are derived from animal sources with the exception of palm oil and coconut oil, and are usually solid at room temperature. These are the fats you should try to avoid or eat less of. They raise blood cholesterol and increase blood clots and thrombosis leading to blockage of the arteries. Foods include full cream dairy products fatty meats, sausages and processed meats.

So to make is simple basically as a rule, eat less saturated fats and consume small amounts of healthy fats. For cooking purposes use monounsaturated fats such as olive oil, canola, avocado or macadamia nut oil in cooking and making cakes and pastries for your pies, as it is more stable during cooking and will take longer to oxidise and go rancid.

Use cold pressed oils and polyunsaturated fats like nut and seed oils in dressings and to lightly drizzle over food after cooking only as these oils are high in beneficial fatty acids if not heated. They should also be kept in the fridge (except olive) and out of bright light.

Avoid Trans fats, which are generally unsaturated fats that have been processed to become hard at room temperature such as in some margarine's, vegetable shortening, fast foods and commercially baked goods that rely on these shortenings for a longer shelf life. Generally, the softer or more liquid the fat at room temperature, the less trans fat it contains the therefore the healthier it is for you.

Good fats I can have in small amounts:
Avocado and avocado oil, olives and olive oil, plant oils, nut and seed oils, vegetable oils, flaxseed oil and linseeds, raw almonds, cashews, brazil nuts, macadamia nuts, pistashio nuts, walnuts, hazelnuts, pecan nuts, sunflower seeds, pumpkin seeds, tahini, nut pastes, safflower oil, sesame oil, lecithin.

Avoid:
Butter, margarine, lard, palm oil, suet, shortening, marscapone cheese, double cream, full fat cheeses, fatty meats and potato chips.

What is Low-Carb?

The phenomenon of low carb diets in Australia is of growing concern and the topic causes much confusion. People should not eliminate carbohydrates completely from their diet. It is the quality and type of carbohydrates that you eat which is important. Getting most of your good vitamin enriched carbohydrates from fruit and veg is the base of a good low carbohydrates eating plan. Eating less refined sugar and flour, such as lollies, cakes and biscuits, allows the body to basically switch from a glucose metabolism to fat metabolism, and you will burn more body-fat for energy keeping you lean and energised. You should combine this with a lean protein source for a complete and wholesome meal.

What is low fat?

As a rule, eat less saturated fats and consume small amounts of healthy fats for the sake of your health.

Small amounts of healthy unsaturated fat is an essential requirement for our body and needed to provide essential fatty acids for normal growth, repair and maintenance. These are monounsaturated and polyunsaturated fats that are usually liquid at room temperature and are derived from plant sources like olives, nuts and seeds. Fatty fish such as salmon, tuna, mackerel and herring are high in polyunsaturated omega 3 fats. These tend to lower bad LDL cholesterol and maintain the protective good HDL cholesterol in the bloodstream.

Saturated fats are derived from animal sources with the exception of palm oil and coconut oil, and are usually solid at room temperature. These are the fats you should try to avoid or eat less of. They raise blood cholesterol and increase blood clots and thrombosis leading to blockage of the arteries. Foods include full cream dairy products fatty meats, sausages and processed meats.

All my recipes are low in fat but not at the expense of the taste buds!

What is Gluten-free?

If you're allergic or intolerant to gluten you're often very restricted to what you can eat as gluten is present in so many foods (Gluten is a protein found in cereals of wheat, rye, barley, oats, triticale). Coeliac disease is a dietary intolerance to gluten which results in damage to the lining of the small intestine, so food is not absorbed into the body. A list of gluten-free products is available from the Coeliac Society of Australia in your state. Make sure you read the labels when purchasing food if you are intolerant to gluten.

What is wheat-free?

Wheat intolerance, when diagnosed is often treated with the elimination of wheat in the diet. Common symptoms such as bloating, headaches and loose stools often go immediately once wheat products are eliminated from the diet. Be sure to read the labels when purchasing your food products for the recipes to ensure they are wheat free.

What is Lactose Intolerance?

Lactose Intolerance is the inability to properly digest a sugar called lactose, found in dairy products such as milk, soft cheese and cream. Lactose intolerance is a result of the body's insufficiency in producing an enzyme called lactase needed to digest the lactose. Everybody's sensitivity is different, so with the help of a dietician or health professional, people usually learn how much they can tolerate before the body starts to react, with symptoms such as wind and bloating, to name a few.

It is important however that you substitute those lactose products with eating other foods rich in calcium such as sardines and canned salmon in spring water (including the bones), seaweed, such as kombu or nori, seeds and nuts, cabbage and broccoli. Yoghurt can also be tolerated by people who are lactose intolorant as the bacteria in yoghurt digests the milk sugar for you. Make sure the yoghurt has live active cultures. Plain yoghurt has more than flavoured yoghurts and is a great source of calcium, iron, phosphorous and potassium.

What is fibre?

Fibre comes from plant foods, that when eaten are not broken down. The fibre passes straight through our system creating bulk to help get rid of body waste. There are 2 types of fibre, insoluble and soluble. Most foods contain both types with varying proportions. Insoluble fibre is found in all plants, with good sources coming from grains like wheat bran, corn, rice, vegetables and pulses. Insoluble fibre speeds up the movement in the intestinal tract and is great for treating digestive symptoms like IBS and the protection against cancer. It also delays glucose absorption keeping our blood sugar more stable and keeps us fuller for longer. Soluble fibre is known to lower bad LDL blood cholesterol and is also great for controlling blood sugar levels by slowing the absorption of glucose into the blood stream. It is found in citrus fruits, apples and pears, psylium, oats, barley and rye, beans and pulses like lentils kidney beans, soya beans etc.

An increase in your fibre intake should be coupled with an increase in water intake, as fibre absorbs a lot of liquid. Without enough water, too much fibre will actually clog you up.

Good sources of fibre:

All fruit and veg have good amounts of fibre including: Apples, Pears, Oranges, Linseeds, berries, Barley, Oats, rye Beans and pulses (soy beans, butterbeans, red kidney beans, lentils), Psyllium, Wheat bran, Brussel sprouts, Cabbage, broccoli, Apricots, Figs, Prunes, Almonds, Hazelnuts, Leafy greens, Papaya, Peas, Grapefruit.

Why Exercise?

Exercise can boost your metabolism by as much as 10% and as high as 25% for up to 12 - 14 hours after a vigorous workout. Exercising first thing in the morning before breakfast will result in a greater proportion of fat being used as fuel. This is partly due to our glycogen stores being partially depleted throughout the night. Exercise intensity is an important contributor toward fat loss. Exercising at a higher intensity will increase your fitness and will deplete your glycogen stores at a faster rate, in turn encouraging your body to use a higher percentage of fat as fuel. If you are serious about your fitness, forget the sleep in because this is the perfect time to put on your joggers and move. Weight training is also an important contributor in increasing metabolic rate and one of the best ways to encourage your body to utilise more fat as fuel. Every kg of muscle burns 100 calories per day compared to 1 kg of fat which burns only 4 calories!

By Teresa Cutter < the healthy chef © 2006