The Vegan Athlete

 

With the growing interest in veganism and health, many athletes are turning to a vegan way of eating whilst competing. Poorly constructed vegan diets might predispose individuals to macronutrient (protein, omega 3) and micronutrient (vitamin B12, vitamin D, iron, zinc, calcium and iodine deficiencies.

In order to ensure that vegan diets meet both health and performance needs, basic dietary requirements have to be met and sport-specific diet-related objectives need to be achieved. Athletes often compete and train at high intensities which often puts them in a negative energy balance. This may lead to weight loss, muscle atrophy and decreased energy levels. Managing energy balance is thus important for all athletes, but this issue is likely to be compounded further when a diet promotes early satiation and reduced appetite, such as a vegan diet.

Data indicates that vegans consume less energy than omnivores, and research suggests that vegetarian diets generally appear to be lower in protein, fat, vitamin B12, Riboflavin, vitamin D, calcium, iron and zinc when compared to an omnivorous diet. In order to meet energy requirements ,increasing frequency of energy dense fats such as nuts, seeds and oils may be helpful in meeting calorie goals.

Carbohydrates are the primary fuel source for exercise, especially at high intensity. Achieving an adequate carbohydrate intake via a vegan diet is definitely achievable as grains, legumes, beans, tubers, root vegetables and fruits can all be consumed to meet carbohydrate requirements satisfactorily.

In order for vegan athletes to meet protein requirements it is recommended that there is adequate consumption of beans, pulses, lentils and grains daily—foods that happen to be abundant in carbohydrates to. The problem that may rise is that these products are also high in fibre which provide volume and bulk, this ultimately promotes early satiety. For those athletes that require higher energy intake, the adequate consumption of fibre rich food to achieve protein and carbohydrate intake may prove to be difficult; albeit do-able. A high fibre may also promote gastric distress (stomach pain) in some cases and therefor it is of utmost importance that race day nutrition is always practiced. Foods such as rice, pasta, noodles and buckwheat contain less fibre than oats, lentils, beans and wholegrain breads and removing the skin from tubers and root vegetables (potatoes) reduces the fibre contents of these foods whilst also maintaining carbohydrates levels.This serves to be useful decrease gastric discomfort when competing and training.

The optimisation of protein intakes for vegan athletes requires that attention is paid to the quantity and quality of protein consumed. Plant-based protein sources are often incomplete, missing important essential amino acids, and typically contain less Branched Chain Amino Acids (BCAA) than their animal-based equivalent. The branched chain amino acid Leucine plays an important role in promoting recovery. Plant-based protein supplements that feature in the literature and are commercially available and include soy (and soy isolate), pea, rice, hemp and composite/blended protein products . Protein supplements may be necessary for improving recovery from training and fostering muscle hypertrophy as part of a resistance training program. Individual dietary requirements should be calculated by a registered dietitian to determine if this is necessary.

Another consideration to take into account is iron intake. The main source of iron in the vegan diet is found in the non-haem form, which is less bioavailable than the haem iron found in animal products ,Vegan diets also commonly contain dietary inhibitors such as the polyphenols tannin (found in coffee, tea, and cocoa) and phytates (found in whole grains and legumes), which reduce the amount of iron absorbed from the diet.

Non-haem iron absorption can be enhanced (as well as inhibited), and consuming non-haem iron- rich foods in conjunction with vitamin C appears to increase absorption .Vegan athletes should therefore look to achieve iron sufficiency by choosing wholefood iron sources, reducing their consumption of inhibitor-containing foodstuffs such as tea, coffee and cocoa (when eating iron-rich meals), consume vitamin C containing foods concurrently to enhance absorption, and incorporate soaked, sprouted and/or fermented foods in their diets, if palatable. In cases of where individuals might be prone to iron deficiency, i.e. females with large menstrual blood losses, monitoring iron status and considering supplementation might be necessary.

Blog Sources: https://nutritionsynergy.co.uk/the-vegan-athlete/

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Is my child getting enough Iron?

 

Iron is needed for healthy red blood cells which carry oxygen around the body and for normal growth and development.  Low levels of iron cause iron deficiency anaemia, which can result in (1):

•          Tiredness, irritability and poor concentration
•          Pale skin
•          Poor appetite
•          Poor growth and more frequent infections

Iron deficiency anaemia is diagnosed after a blood test is done.

Main causes of Iron Deficiency Anaemia

Poor diet is the most likely cause in babies from 6 -24 months (2). Not eating enough foods high in iron . Many children replace iron rich food sources with juices, sweets and processed foods and as a result don’t get enough nutrient dense sources of food daily.

Filling up on milk!  Keep to a maximum of a 450ml a day  in children over 2 years old so you don’t spoil your appetite and you have room for plenty of foods high in iron.

Where the diet has good sources of iron other causes for iron deficiency anaemia should be investigated (can also be found in Coeliac Disease).

Vitamin C can increase the amount of iron absorbed from plant foods(4)

Most fruit and vegetables are rich in vitamin C, so try to eat plenty of these with your meals, particularly:

•          Citrus fruits such as oranges, satsumas, grapefruit and their fruit juices
•          Blackcurrant & juice-based drinks (low sugar options are available)
•          Kiwi, pomegranate & all berries
•         Lightly cooked cabbage, broccoli, spinach & other green vegetables
•          Peppers, tomatoes and salad vegetables

It is important to note that very high fibre intakes and high intakes of tea can reduce the amount of iron absorbed. The tannin found in tea can reduce the absorption of the iron from food, so try not to drink tea with your meals. 

Iron deficiency anaemia can be reversed through dietary changes. It is extremely important to see a dietitian if your child has iron deficiency anaemia, or you may suspect your child's iron intake is low. There are certain ‘enhancers’ and ‘inhibitors’ that are involved in iron absorption that you dietitian would explain to you, specific to your child's current eating habits. Here at nutrition synergy, we have a specialist paediatric dietitian who will help with reversing your child's iron deficiency and give you a meal plan for your child to ensure they are meeting their requirements.

Blog Sources:  https://nutritionsynergy.co.uk/is-my-child-getting-enough-iron/

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Does my child have a Cows Milk Protein allergy?

Milk allergy is the most common allergy among babies and young children affecting about 2-6 % of children under 1 year.  Milk allergy is caused when the immune system causes a reaction to proteins that are found in cow’s milk. These proteins can be found in normalOnli cow’s milk, infant formula and food products containing cow’s milk.

In Breastfed infants, symptoms of milk allergy are usually noticed when the baby is introduced to “top ups” of cow’s milk formula (mixed feeding) or in weaning foods.

The milk proteins can also be found in small amounts in breast milk, and so milk allergy problems can occasionally be found in babies who are exclusively breast fed, but the risk is usually smaller.

There are two common types of food allergy that are often described. IgE mediated which is also known as fast onset allergic reaction and Non-IgE mediated which is known as delayed reaction.

IgE/ Fast or Immediate allergic reactions

This reaction occurs very soon after the milk has been drunk. Usually within 2 hours of consuming cow’s milk or cow’s milk products: The reaction often causes red and itchy rash called Hives, with or without swelling, breathing difficulties. This is the most well-known type of reaction, and often associated with other foods such as peanut and can cause anaphylaxis, which is the most serious type of allergic reaction.

This type of allergy can be tested for by skin prick tests to the food, and a blood test that looks for the immune protein (called IgE) made by the body that overreacts to the food.

Worrying signs for fast/immediate (Ige) mediated allergy include; reddening/flushing skin post feed, hives/urticaria, swelling and puffiness of the face, eyes lips, and tongue, cough or wheeze, increased itching and scratchy skin for under 2 hours, increased watery eyes, severe vomiting, and sneezing/runny noses. If your bay has any of these symptoms that pffucs very quickly after their feed, you should seek medical advice quickly incase the reaction gets worse.

Non-IgE/ Delayed type allergic reactions

This type of allergic reaction is much more common in young children with a suspected milk allergy. Common problems that may point to a baby having delayed milk allergy, would often show up in different areas of the body, such as difficult eczema, colic or severe wind, gastro-oesophageal reflux, tummy pains, loose or explosive nappies, and even constipation. The baby may also find it difficult to gain weight.

There are no special tests that help diagnose delayed milk allergy, the immune proteins that overreact to the milk protein are different to the fast /immediate allergy and no tests for these are available. The signs of a possibly delayed milk allergy include loose, water stools, constipation, vomiting, rectal bleeding, abdominal pain, wind, bloating, screaming and back arching, eczema, and nasal congestion.

If I suspect my child might have a cows milk protein allergy, what do I do?

If you suspect a cows milk protein allergy, then it is recommended to book in to see your pediatrician/GP. Your GP will then refer you to a dietitian, if this is not the case you can book in to see a dietitian privately. For non-IgE mediated reactions, an elimination period is needed, then a milk challenge to confirm the diagnosis, then depending on the result either re-introduction or a +-6 month period of removal of all cows milk protein sources. If your child is at weaning age it is important to seek adequate help from a registered dietitian to ensure there are no nutrients missing from your child’s diet when commencing dairy-free weaning.

Will my baby always have a milk allergy?

Around 80% of babies with milk allergy have a very good chance of growing out of their milk allergy. After 6-9 months on a milk-free diet, or after their first birthday it is a good time to re-try milk into the child’s diet.

Know More: https://nutritionsynergy.co.uk/does-my-child-have-a-cows-milk-protein-allergy/

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Optimizing Performance And Growth For The Young Athlete

When it comes to young athletes, meeting nutritional requirements whilst maintaining adequate growth and development can be tricky.  To maintain health and optimize growth as well as excel in athletic performance, young athletes need to consume an appropriate diet that has adequate amounts of nutrients and energy in it. This is important to maintain health, growth and maturation as well as minimize injury and optimize sports performance.

In sports that require athletes to be a certain weight, such as athletics, boxing and gymnastics, for example, young athletes strive to achieve a lower body weight or boy fat content and this may increase their risk of delayed growth and maturation, amenorrhea (missed periods), reduced bone density and eating disorders.

When children and young athletes are exposed to diet or training regimens that are too rigorous for their age, level of maturation or individual limits, the benefits of sports participation may be eliminated or even detrimental (American Academy Of Pediatrics 2001a).

An appropriate dietary intake rather than the use of supplements is recommended to ensure young athlete participate fully and safely in sport. The effect of intense, long hours of exercise for your child is not to be over looking and adequate nutrition is of vital importance.

What foods are important when it comes to young athletes?

Carbohydrate-containing foods are generally important in the diet of young athletes to maintain health. Wholegrains, fruits, vegetables and milk/yogurt are nutritious sources of carbohydrate. Carbohydrates ensure adequate energy reserves for optimal performance. They also provide other key nutrients including, vitamins, minerals and dietary fibre.

Fat is important in children as children seem to oxidise relatively more fat than carbohydrate when compared to adults during exercise at a given relative intensity. Children need essential fatty acids (essential meaning they have to be provided from food and the body cannot make them) for optimal brain development and growth. Fat soluble vitamins A, D, E and K are important for hormone development and growth.

When it comes to protein, children and adolescents have higher protein needs than adults to support growth. Ensuring adequate intake of animal proteins such as chicken, fish, meat, milk and eggs as well plant based sources such as legumes and beans are beneficial to growth and muscle synthesis for these children.

There are a few micronutrients, that are of concern to the young athlete. It is important to ensure we are meeting the requirements for Iron, Calcium and Vitamin D specifically.

Why?

Iron: Iron is important for oxygen delivery to body tissues. During adolescence, more iron is required to support growth as well as increases in blood volume and lean muscle mass. Boys and girls nine to 13 years of age should ingest 8 mg/day to avoid depletion of iron stores and iron-deficiency anaemia.

Adolescents 14 to 18 years of age require more iron, up to 11 mg/day for males and 15 mg/day for females. Iron depletion is common in athletes because of diets poor in meat, fish and poultry, or increased iron losses in urine, faeces, sweat or menstrual blood. Therefore, athletes, particularly female athletes, vegetarians and distance runners should be screened periodically for iron status.

Medically supervised supplementation may sometimes be required. Iron-rich foods include eggs, leafy green vegetables, fortified whole grains and lean meat (Canadian Paediatric Society, Paediatric Sports and Exercise Medicine, 2013).

Calcium: Calcium is important for bone health, normal enzyme activity and muscle contraction. The daily recommended intake of calcium is 1000 mg/day for four- to eight-year-olds and 1300 mg/day for nine- to 18-year-olds. Calcium is contained in a variety of foods and beverages, including milk, yogurt, cheese, broccoli, spinach and fortified grain products (Canadian Paediatric Society, Paediatric Sports and Exercise Medicine, 2013).

Vitamin D: Vitamin D is necessary for bone health and is involved in the absorption and regulation of calcium. Current recommendations suggest 600 IU/day for four- to 18-year-olds. Normal values of vitamin D also vary depending on geographical location and race. Athletes living in northern latitudes or who train indoors (eg, figure skaters, gymnasts, dancers) are more likely to be vitamin D deficient.

Sources of vitamin D include fortified foods, such as milk, and sun exposure. Dairy products other than milk, such as yogurt, do not contain vitamin D(Canadian Paediatric Society, Paediatric Sports and Exercise Medicine, 2013).

Lastly, young athletes who perform prolonged or intense, intermittent exercise can present with dehydration (greater sweat loss than fluid intake), which may affect performance and health After exercise, water and sodium should be actively replaced if significant losses have occurred.  

Children and adolescents have specific nutritional needs, and although the principles of sports nutrition are similar to adults, there are some important differences. During this life stage, particularly in girls, there is an increased risk for inadequate dietary intake secondary to dieting to optimise physique. This increases the risk for energy deficiency, disordered eating, menstrual irregularity and reduced bone density.

Appropriate nutrition is critical during these growing years to maintain health, growth and the development of athletic potential.

Blog source: https://nutritionsynergy.co.uk/optimizing-performance-and-growth-for-the-young-athlete/

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Optimizing Performance And Growth For The Young Athlete

When it comes to young athletes, meeting nutritional requirements whilst maintaining adequate growth and development can be tricky.  To maintain health and optimize growth as well as excel in athletic performance, young athletes need to consume an appropriate diet that has adequate amounts of nutrients and energy in it. This is important to maintain health, growth and maturation as well as minimize injury and optimize sports performance.

In sports that require athletes to be a certain weight, such as athletics, boxing and gymnastics, for example, young athletes strive to achieve a lower body weight or boy fat content and this may increase their risk of delayed growth and maturation, amenorrhea (missed periods), reduced bone density and eating disorders.

When children and young athletes are exposed to diet or training regimens that are too rigorous for their age, level of maturation or individual limits, the benefits of sports participation may be eliminated or even detrimental (American Academy Of Pediatrics 2001a).

An appropriate dietary intake rather than the use of supplements is recommended to ensure young athlete participate fully and safely in sport. The effect of intense, long hours of exercise for your child is not to be over looking and adequate nutrition is of vital importance.

What foods are important when it comes to young athletes?

Carbohydrate-containing foods are generally important in the diet of young athletes to maintain health. Wholegrains, fruits, vegetables and milk/yogurt are nutritious sources of carbohydrate. Carbohydrates ensure adequate energy reserves for optimal performance. They also provide other key nutrients including, vitamins, minerals and dietary fibre.

Fat is important in children as children seem to oxidise relatively more fat than carbohydrate when compared to adults during exercise at a given relative intensity. Children need essential fatty acids (essential meaning they have to be provided from food and the body cannot make them) for optimal brain development and growth. Fat soluble vitamins A, D, E and K are important for hormone development and growth.

When it comes to protein, children and adolescents have higher protein needs than adults to support growth. Ensuring adequate intake of animal proteins such as chicken, fish, meat, milk and eggs as well plant based sources such as legumes and beans are beneficial to growth and muscle synthesis for these children.

There are a few micronutrients, that are of concern to the young athlete. It is important to ensure we are meeting the requirements for Iron, Calcium and Vitamin D specifically.

Why?

Iron: Iron is important for oxygen delivery to body tissues. During adolescence, more iron is required to support growth as well as increases in blood volume and lean muscle mass. Boys and girls nine to 13 years of age should ingest 8 mg/day to avoid depletion of iron stores and iron-deficiency anaemia.

Adolescents 14 to 18 years of age require more iron, up to 11 mg/day for males and 15 mg/day for females. Iron depletion is common in athletes because of diets poor in meat, fish and poultry, or increased iron losses in urine, faeces, sweat or menstrual blood. Therefore, athletes, particularly female athletes, vegetarians and distance runners should be screened periodically for iron status.

Medically supervised supplementation may sometimes be required. Iron-rich foods include eggs, leafy green vegetables, fortified whole grains and lean meat (Canadian Paediatric Society, Paediatric Sports and Exercise Medicine, 2013).

Calcium: Calcium is important for bone health, normal enzyme activity and muscle contraction. The daily recommended intake of calcium is 1000 mg/day for four- to eight-year-olds and 1300 mg/day for nine- to 18-year-olds. Calcium is contained in a variety of foods and beverages, including milk, yogurt, cheese, broccoli, spinach and fortified grain products (Canadian Paediatric Society, Paediatric Sports and Exercise Medicine, 2013).

Vitamin D: Vitamin D is necessary for bone health and is involved in the absorption and regulation of calcium. Current recommendations suggest 600 IU/day for four- to 18-year-olds. Normal values of vitamin D also vary depending on geographical location and race. Athletes living in northern latitudes or who train indoors (eg, figure skaters, gymnasts, dancers) are more likely to be vitamin D deficient.

Sources of vitamin D include fortified foods, such as milk, and sun exposure. Dairy products other than milk, such as yogurt, do not contain vitamin D(Canadian Paediatric Society, Paediatric Sports and Exercise Medicine, 2013).

Lastly, young athletes who perform prolonged or intense, intermittent exercise can present with dehydration (greater sweat loss than fluid intake), which may affect performance and health After exercise, water and sodium should be actively replaced if significant losses have occurred.  

Children and adolescents have specific nutritional needs, and although the principles of sports nutrition are similar to adults, there are some important differences. During this life stage, particularly in girls, there is an increased risk for inadequate dietary intake secondary to dieting to optimise physique. This increases the risk for energy deficiency, disordered eating, menstrual irregularity and reduced bone density.

Appropriate nutrition is critical during these growing years to maintain health, growth and the development of athletic potential.

Blog source: https://nutritionsynergy.co.uk/optimizing-performance-and-growth-for-the-young-athlete/

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Three Universal Benefits of Healthy Diets

Everyone’s needs are unique. This is as true when focusing on hobbies, as it is when focusing on what we eat, as well as its effects on men’s and women’s health. Dietitians often disagree with what constitutes the perfect diet, however, diets that are likely to work on a long term basis have three main core benefits.

Portion Control

How much you eat can matter a great deal, as alluring as fad diets that promise that “you can eat anything” can be. The diets that work best however work on the principle that you use more energy than you consume. The more you succeed on a diet, the better you get at working out exactly what you need without either underfilling or overfilling your plate.

Discipline

The biggest benefit of any successful diet is the discipline you need to succeed in it. Biologically we do struggle with keeping weight off due to the way our body stores energy. Our body enters a state where it suppresses thermogenesis (heat production, essentially the way the body burns energy without doing anything) and so it will rapidly store energy when you eat after that.

This is known as the Summer matter cycle and is why so many people plateau. Maintaining your diet and exercising during this will counteract this principle and ensure the weight loss sticks.

Nutrition

The more you focus on your diet, the more knowledgeable you get about what foods are best for you. Even if the overall diet is not completely beneficial for you, you will get a better knowledge of your nutritional requirements and with the help of a dietitian can develop a more personalized plan.

Blog source: https://nutritionsynergy.co.uk/three-universal-benefits-of-healthy-diets/

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There is No One-Size-Fits-All Diet

 It seems like not a day goes by without a new diet fad sweeping the nation, promising rapid weight loss and a healthier lifestyle. Just as quickly these diets seem to disappear.

The truth about healthy eating, however, is that trying to offer a diet that works for every single person is simply not going to work, as reported by New Scientist recently but something clear to online dieticians across the world.

Why is this? There are a few reasons that we have seen as to why certain prescriptive diets just do not work.

Everybody Responds to Foods Differently

There are plenty of foods that are rich in certain nutrients that diet makers latch onto as foods that should be part of everyone’s diet. However, because our bodies react to food in effectively unique ways, not every superfood is best for every person.

This also works the other way around. There are certain foods that can be considered unhealthy, like white bread, which for certain people have a lot of health benefits.

The best way to work is to target foods that are beneficial to individuals and create personalised diet plans.

Many Diets Rely on Questionable Science

Targeted diet plans and working with nutrition experts are usually the best way to guarantee sustainable, healthy weight loss that lasts.

Many one-size-fits-all diets rely on scientific principles that are somewhat suspect at best. After all, we have seen diets in the past where you sleep to avoid eating, diets where complex carbohydrates and proteins are banned in the same meal, and diets where you eat meats and fat instead of carbohydrates based on dubious scientific reasoning.

Ultimately, it is best to ask an online expert in nutrition and set up a more personalised diet plan based on sound nutritional principles.

Blog source: https://nutritionsynergy.co.uk/there-is-no-one-size-fits-all-diet/

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Pandemic ‘Negatively Affecting Those With Eating Disorders

The global Covid-19 pandemic has had a negative impact on many people, but now new research shows that it is proving particularly challenging for those suffering from eating disorders.

Research carried out by the Department of Psychology at Northumbria University found that the pandemic and isolation as a result of the lockdown, have introduced “additional, unique challenges” for people who are battling with an eating disorder.

In a survey conducted among those currently experiencing or in recovery from an eating disorder, 87 per cent stated that their symptoms had worsened due to the pandemic.

Among the negative impacts identified by the researchers were a decrease in the level of control people felt, feeling increasingly socially isolated, having low feelings about social support and rising levels of rumination about disordered eating.

Research associate on the study Dr Dawn Branley-Bell commented: “Individuals with experience of eating disorders will likely experience a long-term effect on their symptoms and recovery [as a result of the pandemic].”

She added that making sure the required support is provided to these patients will be essential to help them as they continue to recover.

The government recently launched its new Better Health strategy to encourage people in the UK to lose weight as obesity is a risk factor for so many diseases. However, as CNN reported, there is concern among many who suffer from or are recovering from eating disorders about some of the proposals.

One that could be triggering for the 1.25 million people living with eating disorders in the UK is including calories on menus. This is still at the proposal stage, but many have expressed worries about this approach.

If you’re looking for the support of a qualified dietician to help you as you recover from any eating disorder, get in touch with us to find out how we can help you as an eating disorder nutritionist.

Blog source: https://nutritionsynergy.co.uk/pandemic-negatively-affecting-those-with-eating-disorders/

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What Is Vitamin B12 & Why Do We Need It?

 Whenever you make any big dietary changes, it’s important that you do all the necessary research first to make sure that you’re plying your body with all the nutrients and vitamins it needs to keep you healthy and in excellent working order.

Veganism and plant-based diets have grown in popularity over the last few years, which is certainly something worth applauding from both an environmental and human health perspective – but you do need to make sure that you know you’re getting the right quantities of everything from your diet.

Vitamin B12 is a very important nutrient and one that you need to make sure you’re getting consistently each day, which a vegan diet can make difficult because it is the only vitamin that cannot be reliably supplied from a varied plant-based diet of lots of fruit and veg, and sun exposure.

If you don’t get enough of this particular vitamin, you can give yourself anaemia (when your body produces abnormally large red blood cells that don’t work properly) or even damage your nervous system.

Those of you considering switching to a plant-based diet should make sure that you eat foods fortified with B12 a couple of times a day so you know you’re getting enough. Or, for peace of mind and to make food shopping a bit easier, you could always just take a B12 supplement instead, providing you with at least ten micrograms.

Familiarise yourself with the symptoms of a B12 deficiency so you know what to look out for. These include vision problems, a sore tongue, confusion, lack of energy, numbness and tingling, among others.

Looking for a vegan dietitian? Get in touch with Nutrition Synergy today.

Blog source: https://nutritionsynergy.co.uk/what-is-vitamin-b12-why-do-we-need-it/

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Constipation in toddler hood

As a parent, we often feel helpless when it comes to our children’s bowel habits and what we can perhaps do to prevent them from suffering from constipation. Here I discuss some simple, practical ways to help with your child’s bowel habits and what could be the culprit when it comes to irregular stool passing.

What is classified as constipation in children?

Constipation is the passing of small, hard, irregular stools. This can cause tummy pains and a poor appetite in young children. ‘Normal’ bowel frequency can vary greatly between children. Regardless of their frequency, normal stools should be soft, formed and easy to pass.

A number of different things can affect your child’s bowels:

• Poor eating habits
• Lack of structure and routine with meal times
• Intake of refined carbohydrates such as sweets, chocolates and chips.
• Poor fibre intake
• Lack of physical activity
• Irregular toileting routine, ‘holding on’ too long

Be cautious when it comes to making changes as too many changes all at once can upset your childs stomach .

Foods that help with constipation

1.Fibre

Fibre is important for healthy bowels. It absorbs water as it travels through the digestive system and helps to make stools softer and bulkier. Fibre is found mainly in fruit,

vegetables, pulses (such as beans and lentils), whole-grain cereals and breads. Include one high fibre starchy food with each meal.  If you followed a low fibre diet before, you need to gradually introduce high fibre items to avoid bloating and discomfort. Choose from the list below

• Weetbix, Nutrifix, Allbran Flakes, Jungle Oats,  Muesli
• High fibre white bread, Brown bread, Whole-wheat bread, Provitas
• Rice, Pasta, Potatoes, Sweet potatoes (keep the skin on)

Be sure to encourage water after meals, as increasing fibre without increasing liquids can have the reverse effect again.

Options for healthy between meal snacks

• 1 Fruit (fresh or dried)
• Raw vegetable sticks
• 1 bowl of popcorn (age dependant- choking hazard)
• ½ cup Fruit yoghurt
• 1-2 slices Brown bread with peanut butter or cheese or marmite
• Handful Peanuts and raisins or mixed nuts
• 2 Wholewheat or muesli rusks
• 1 Bran muffin

2. Include dried beans, pulses and legumes twice a week

• Lentils can be mixed with white rice to increase the fibre content
• Dried or canned beans can replace ½ of protein portion e.g. mix mince with beans
• Try baked beans on toast with cheese as a small meal
• Include 3-bean salad or baked bean salad with the main meal

3. Aim for 5 a day

• Add vegetables to soups, pastas, casseroles, meatballs, pizzas etc.
  Include more pulses e.g. baked beans on toast, lentils or beans added to casseroles, soups, salads etc.
• Add chopped, dried or stewed fruit to desserts and breakfast cereals e.g. rice pudding, jelly, porridge etc.
• Offer chopped fruits and vegetables as snacks
• Liven up meals and lunch boxes using a variety of different coloured fruits and vegetables.

4. Regular exercise and activity

Children may become constipated because they are ‘picky eaters’ or eat irregularly. Snacking all day can result in poor intake at main meals. This can lead to constipation because a full tummy encourages bowel movement.

If this is the case, limit snacks and drinks between meals to encourage an appetite for main meals. This can be difficult at first if your child is used to lots of snacks and drinks but it is important to persevere.

5. Regular toileting routine

Small children often forget to go to the toilet or would rather be playing than making time to go to the toilet. This ’holding on’ can easily lead to constipation.

Children may withhold stools intentionally because of pain caused by hard stools. The longer stools remain in the bowel the harder they become to pass. This can make the constipation harder to resolve.

Teach your child good habits by having a set routine and reminding them to visit the toilet regularly. After a meal is the best time.

Here at nutrition Synergy, we help to identify the problem areas in your child’s diet and develop an individualized plan for your child to ensure that he/she is meeting their nutritional requirements to ensure age appropriate growth and development.

Blog source: https://nutritionsynergy.co.uk/constipation-in-toddlerhood/

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Sustainable Weight loss

What works in the long term?

Finding a quick easy solution to loosing weight, is something that a lot of people fall victim to. It is important to remember, that anything that sounds ‘too good to be true’, probably is. We need to shift our mindset from ‘quick fix’ to ‘sustainable lifestyle change’ mindset. These diets that eliminate food groups, promise rapid weight loss of more than 4kg per week, recommend magical fat burning effects of foods, ‘detox’ diets and those that recommend the same diet for everyone without accounting for specific needs are what we refer to as a FAD diet.

According to the BDA ;

“A fad diet is the kind of plan where you eat a very restrictive diet with few foods or an unusual combination of foods for a short period of time and often lose weight very quickly”. They often promise short quick fixes and are certainly not sustainable for the long run…

So why is it that we are looking for the next crave when it comes to nutrition and weight loss. We tend to over complicate it so much, where it really should be easy , practical steps to follow for the rest of our lives.

We need to stop looking at food as the enemy, but rather view food as nourishment for our bodies. To fuel our bodies, to have energy, for concentration, to sleep well, to increase our confidence and most of all to enjoy the food we eat.

So when it comes to weight loss? What actually works?

Here are my top 8 tips for achieving sustainable weight loss:

1. Set small, achievable goals every week.

• Choose three changes per week you’re going to focus on. Focusing on too many changes at once can be overwhelming and create a barrier in achieving long term success.

2. Consume healthy balanced meals.

I love Canada’s food guide, it is a powerful visual on how the distribution of food groups on your plate should look like for lunch and dinner.

• A balanced meal is one that incorporates all the macronutrients: proteins, carbohydrates and fats. Aim to fill ½ your plate with vegetable, ¼ with lean proteins / plant proteins , ¼ wholegrain carbohydrates and choose healthy fat options such as olive oil, avocado, nuts and seeds.

• A balanced meal will ensure that you have a steady blood sugar release, which will avoid any energy ‘crashes’ you might be experiencing. It will ensure that you are getting in your daily recommendations of micronutrients and energy to fuel your day.

3. Increase fibre intake

• What is fibre ?
  • Fibre is made up of the indigestible parts of plants which goes  through our stomach and intestines. Fibre plays an important role in maintaining a healthy gut as it has the ability to act as a prebiotic (substances that alter the types and activities of the ‘good’ bacteria that live inside the gut) .
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• Recommendations : The daily recommendation for fibre intake is between 25-30g per day. Food sources that are high in fibre include ; Wholegrains, fruit (leave skin on) , vegetables, legumes such as beans and peas and potato (leave skin on).

4. Portion sizes

• Ultimately we could be eating the healthiest foods, but at a quantity that is far too much and exceeds our daily energy requirements. It is important to seek out for help from a registered dietitianl to ensure that you know what quantities of foods you should be eating at each meal. Every individual is different, and requirements differ from individual to individual.
• As a general rule of thumb,  you can use the hand model ; The portion control hand method suggest a palm portion of protein and a fist full of vegetables, fresh or frozen. When it comes to carbs, one fist serving is recommended and 1 thumb serving of fats.

Source of picture : Invictus blog (back to basics ; portion control) https://www.crossfitinvictus.com/blog/back-basics-portion-control/

5. Be careful with liquid calories

• These up the calories without us even realising . Lets not drink our calories but rather eat them from nourishing food sources.

6. View food as nutrients, not calories.

• When we change the way we view food, our relationship with it improves. Lets look at food as a means to fuel our body and not punish it. Food is there to be enjoyed.

7. Increase physical activity

• Physical activity is so important when it comes to our mood, weight loss journey, longevity and confidence. Physical activity helps to create an energy deficit which is needed when it comes to weight loss. Find an activity that you enjoy, and slowly increase the duration and frequency over time. Try ti aim for 30 minutes of activity 5 times per week.

8. Seek advice from a Registered Dietitian

• Registered Dietitians are there to help and guide you every step of the way , in an evidence based manner. Another benefit from seeking out to a dietitian is that it holds you accountable . Here at Nutrition Synergy we are with you every step of the way on your journey!

Blog source: https://nutritionsynergy.co.uk/sustainable-weight-loss/

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COVID-19: How to Manage our Emotional Eating?

COVID-19 has made some remarkable changes in our lifestyle. Entire families are at home, work and school schedules are disrupted and we suddenly had to adapt ourselves to a completely new lifestyle. It’s proven in research that loss or change of a daily routine can increase anxiety and stress and this may result in an uptick in our coping behavior, leading to more comfort eating and emotional eating. However, do not worry, this is completely normal! We are here to help you understand about emotional eating so that you can manage these emotions better.

Let’s start with small steps to feel better and to manage these emotions!

• Schedule your daily meals:creating a structure for your meals is the first and the most important step.  If you have a plan, things are much easier and it is less likely that you will graze on anything you find.

• Plan a food shopping list:Buy and arrange the groceries beforehand, this will help you to avoid snacking all day.

• Engage all family members in cooking: when everyone helps in cooking, it creates a fun atmosphere and kids tend to appreciate their food more.

• Eat balanced and nutritious meals: choose meals that are high in protein, fibers, fruits and vegetables. These foods help to make you feel full and prevent cravings between meals by stabilizing your blood sugar.

• Create a workout routine: Regular physical activity helps to relieve stress and stabilize appetite.

• Learn a new art or pursue a hobby: This works wonderfully to combat stress and anxiety.

How to satisfy Physical Hunger	How to satisfy Emotional Hunger – get your brain busy
Eat regular meals & snacks	Exercise, go for a walk
Eat a variety of foods	Meditate
Eat food that you enjoy	Call a friend
Do not create food rules and restrictions	Listen to music, dance
Consume foods that are rich in protein and fibers	Create a list of activities (other than eating) that you enjoy!

By Dr Surabhi Jain, Dietitian, Nutritionist

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Blog source: https://nutritionsynergy.co.uk/covid-19-how-to-manage-our-emotional-eating/

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