Posted by kathryn in Nutrition, Fruit, Vegetables and Fats & oils

We eat food for many reasons: to keep us alive; for energy; for comfort and reassurance; as part of interacting with friends and family; because we enjoy it. However we also eat food because it provides us with nutrients. The old adage ‘we are what we eat’ is true, food supplies us with the building blocks that make up our bodies, as well as the fuel to run it and the ability to make the enzymes that catalyse the biochemical …

Read more 17 June, 2006

Posted by kathryn in Fats & oils and Junk Food

I read this week that one Krispy Kreme doughnut contains 20% of the recommended daily intake of kilojoules. Let me say that again, one little doughnut from Krispy Kreme, is the equivalent of 20%, ie one-fifth, of all of the energy you need to eat in one day. One original glazed Krispy Kreme contains 12g of fat and 835kJ, which is a lot, but not quite as extreme as the chocolate iced cream filled doughnut, which has 21g of fat …

Read more 04 August, 2006

Posted by kathryn in Fats & oils and Ethics & Sustainablity

While trying to negotiate the issue of not eating fish caught in an unsustainable way, you can add in the question of which fish contain the most Omega 3 essential fatty acids. Choice have a list in their article on frozen fish. There are also easy cooking tips here . Oh yes and the frozen fish article concludes that most brands use el-cheapo fish and are seriously over-priced, so don’t waste your money.

Read more 19 August, 2006

Posted by kathryn in Eggs, Fats & oils, Nutrition and Myths

Through a variety of circumstances and shopping errors I’ve ended up with over three dozen eggs in the house. They’re all lovely fresh and organic, but Richard is away and I’m thinking that’s a LOT of eggs to get though by myself. I HATE wasting food, so expect a few egg recipe posts over the next couple of weeks! Fortunately I’m a great admirer of the egg, they’re such a perfect little nutrition pack, easy to use and highly adaptable. …

Read more 08 September, 2006

Posted by kathryn in Fats & oils

A few days of light posting, as I’m starting at my new clinic and have much to do. Will mostly be directing you towards news stories. I’m writing an article on trans fats, so there will be more about them over the next week, but in the meantime, New York has become the first city to ban trans fats in its restaurants and food outlets. More info in today’s Herald. For a beginner’s guide to trans fats, take a look …

Read more 07 December, 2006

Posted by kathryn in Fats & oils and Nutrition

In the last week, news has come through that trans fats have been banned from restaurants and food outlets in New York. While, Denmark has had a total ban on high levels of trans fats, for quite some time. In the spectrum of good fats through to bad fats, trans fats are being categorised as the REALLY bad fat. h3. What are trans fats? While trans fats do occur naturally in some foods, the vast majority are in processed foods. …

Read more 11 December, 2006

Posted by kathryn in Fats & oils

Trans fats are definitely bad for us, but what foods contain them? They’re mainly found in processed foods that contain partially hydrogenated vegetable fats: * deep fried fast foods * manufactured biscuits, pastries and cakes * mass produced sausage rolls, meat pies * croissants * some margarines. Trans fat rich foods are found in the supermarket, fast food outlets, pub and some bakeries. In 2005 Choice magazine tested more than 50 processed foodstuffs and found about a third contained trans …

Read more 13 December, 2006

Posted by kathryn in Fats & oils

Omega 3 essential fatty acids are very important during pregnancy for the healthy development of the bub’s central nervous system. Omega 3s can be found in fish, nuts (walnuts are especially high), linseeds, Omega 3 eggs, canola oil, soy and some margarines. In recent years, concern that some fish may contain mercury levels harmful to the baby, has led to much confusion. While Omega 3s help the development of the central nervous system, mercury actually impairs this development and functioning, …

Read more 15 January, 2007

Posted by kathryn in Fats & oils

Before Christmas I was blogging about trans fatty acids – why they’re bad for us and what foods contain them. However, in all this concern about trans fats, it’s important we don’t lose sight of the overall picture. Yes, trans fats are bad for us, but so are saturated fats. Trans fats are worse, but we still have to watch and limit our intake of saturates. h3. How much trans fats do we eat? Why am I saying this? The …

Read more 17 January, 2007

Posted by kathryn in Fats & oils, Snacks and Junk Food

As if to illustrate my point exactly, slap bang in the middle of the back page of today’s Herald , is this headline “Fair Dunkin’! Guilt-Free Doughnuts”: bq. Is this the future of indulgence? Our picture shows a box of doughnuts from the Doughnut Plant, on New York’s Lower East Side. They look evil, but are trans-fat-free and all natural. They may well be trans fat free, but THEY’RE STILL DOUGHNUTS . Which means they’re still packed full of sugar …

Read more 17 January, 2007

Posted by kathryn in Fats & oils and Junk Food

I’ve blogged about trans fats before – why they’re bad for us, what foods contain them and how much of a problem they are in Australia. Most Australians don’t eat anywhere near as many trans fats as the US and Canada, however, one of our big sources is fast food. This week the Assistant Health Minister, Chris Pyne, has met with the fast food industry to discuss the fat content of their foods. Hungry Jack’s, Krispy Kreme, KFC and Pizza …

Read more 14 March, 2007

Posted by kathryn in Fats & oils

The latest issue of Wellbeing magazine is out, complete with my article on trans fatty acids. There’s such a long lead time with Wellbeing, I was writing this article back in December. If you want to know more about trans fats, then take a look at the posts listed below and for the full story grab a copy of the latest Wellbeing magazine. * Trans fats: what’s the problem * Trans fats: what foods contain them * "Trans fats: a …

Read more 11 May, 2007

Posted by kathryn in Fats & oils

Before getting on to this week’s questions, I have to clear up one issue from last week. Nick asked about coconut oil: bq. Something I’ve been somewhat confused about is the health effects of saturated fat in coconut oil. Coconut oil is very high in saturated fat, but I’ve read things that suggest there are mitigating factors that somehow prevent this particular saturated fat from significantly raising one’s LDL cholesterol, like butter would for example. Is this really the case? …

Read more 21 June, 2007

Posted by kathryn in Fats & oils

A reader asks: bq. Are you able to tell me what margarines are trans fat free? I have an intolerance to dairy products, so are there any without milk products in them, or at least only a very small amount. The one I use (Nuttelex) says it is virtually TFA free, whatever that means. I’ve blogged about trans fats quite a lot before and some basic posts are: what’s the problem, what foods contain trans fats and a reality check. …

Read more 21 June, 2007

Posted by kathryn in Fats & oils

Next question is from Lucy – how to get Omega 3s in a completely vegetarian diet? The Omega 3 essential fatty acids are very important to our health. While some fish are high in Omega 3s there are a number of other foods that contain these lovely nutrients. If you want to avoid fish, then the main other sources of Omega 3s are: * flaxseeds * nuts, especially walnuts, hazelnuts and brazil nuts * soybeans * green vegies There’s some …

Read more 19 July, 2007

Posted by kathryn in Fats & oils and Myths

There are some foods which seem surrounded in confusion, myths and half-truths. Soy is one of these and I’ve seen it labelled as toxic, birth control for babies and likely to turn you gay. I’ve already written some posts about the confusion over soy. Another food surrounded by dodgy claims is canola and Melanie of Dietriffic has written a myth-busting post: is canola oil healthy? One of the most persistent charges against canola states it was first produced by genetic …

Read more 02 October, 2007

Posted by kathryn in Fats & oils

Food manufacturers use trans fats because they’re cheap and easy. Fats used to be an expensive ingredient. However through hydrogenation, cheap poly-unsaturated vegetable oils can be converted into a semi-solid form. This product is much more useful to food manufacturers. Hydrogenation changes the physical properties of the fat: * hydrogenated fats have a longer shelf-life * they can be re-used without spoiling * they’re cheaper to transport * hydrogenated fats mix well with flour, to make better biscuits and …

Read more 31 October, 2007

Posted by kathryn in Fats & oils

Today I want to know if any of these foods contain fat? Don’t worry there is a point to all this – I’m not just trying to torture you with questions! # bread # milk # pumpkin # lamb # tofu # broccoli # apples # olive oil # butter # salmon # bananas # rice # hazelnuts # chickpeas # sultanas Leave your thoughts in the comments below and I’ll post the answers tomorrow. "Photograph by Maproom System …

Read more 23 April, 2008

Posted by kathryn in Fats & oils

Over the last couple of weeks I’ve posted a series of questions on Limes & Lycopene. Given a list of foods – do you know which contain fat, fibre, protein, carbohydrates and water? How did you go in the quiz? I posted the questions, because I find it’s common for foods to be discussed in terms of single nutrients. Rice is referred to as a carbohydrate, meat is a protein, butter is a fat. Each food is put in its …

Read more 29 April, 2008

Posted by kathryn in Fats & oils

As I blogged about yesterday, no matter what you eat the majority of your food is made up of protein, fats, carbohydrates, water and fibre. These are the bulk of our diets. Over the last couple of weeks I’ve listed fifteen foods and asked which of them contain these five components. To finish off this series, I thought I’d list them again and give all the results together. h3. Bread * White bread is 9% protein, 2.5 % fat, 47 …

Read more 30 April, 2008

Posted by kathryn in Fats & oils

And now it’s on to dairy in Q & A Thursday. Rachel has asked: bq. Lately, I have become confused around dairy. I read one thing that said we should drink whole milk and use butter rather than margarine, as these are more natural products. But anything I read from nutritionists advocates low fat milk and olive oil based spreads. I want to know what is more healthy for the body in general. My answer is going to be …

Read more 05 June, 2008

Posted by kathryn in Fats & oils

The next question in Q & A Thursday comes from Zoe and it’s about LSA – does grinding the seeds make the nutrients more accessible? h3. What is LSA? LSA is a mixture of linseeds (or flaxseeds), sunflower seeds and almonds – all ground together to form a finely powdered mixture. It’s available from health food shops and some supermarkets. Many people use LSA as a dietary supplement, as it’s very high in nutrients – particularly the essential fatty …

Read more 03 July, 2008

Posted by kathryn in Fats & oils

After missing a month due to the 31 Days to a Better Diet series, Q & A Thursday is back. The first question is from Maja who asks which is the healthiest oil for frying and roasting? h3. Why do we use oil in cooking? Oil has to be one of the most frequently used cooking ingredients. We use it in dressings and when marinating foods. However it’s also the foundation of several cooking techniques: sautéing, roasting and stir …

Read more 04 September, 2008

Posted by kathryn in Fats & oils

Next on Q & A Thursday Naomi has asked what are the health benefits of raw vs cooked nuts and seeds. I love nuts and seeds. They’re delicious, crunchy and packed full of nutritional goodness. However most people don’t eat a lot of them. I read a statistic recently that Australians only eat an average of 4g of nuts per day – although don’t quote me because I can’t remember where I saw that snippet. h3. What about the …

Read more 04 September, 2008

Posted by kathryn in Fats & oils, Ethics & Sustainablity, Salads and Soups

• Dukkah on soup: Lovely idea from Veggie Meal Plans on how to spark up a vegetable soup: red lentil & cauliflower soup with dukkah. * How much ham is in your ham? News this week from Choice that many packaged ham products are loaded with water to increase the weight and price consumers will pay. * Beetroot & caraway seeds: You know I’m a sucker for a new beetroot recipe. This one from Nami Nami is a new …

Read more 19 September, 2008

Posted by kathryn in Fats & oils

It’s time to tackle one of the big Skribit questions, lodged by Caitlin: bq. Why do you need Omega 3 and what are the best sources, including for vegetarians and the eco-conscious? There’s a lot in this question and it’s a big, big topic. So I’m going to split my answer into a series of posts – over the next couple of weeks. Starting with . . . h3. What are Omega 3s and why do you need them? …

Read more 20 January, 2009

Posted by kathryn in Fats & oils

I’m talking about Omega 3s at the moment – in response to a reader’s question. In my previous post on these essential fatty acids I outlined what they actually were; why they’re good for you; and also the difference between Omega 3s and Omega 6s. In this installment, I’m going to talk about one of the main sources of Omega 3s – fish. h3. The Omega 3s found in fish Omega 3 essential fatty acids are not one homogenous …

Read more 27 January, 2009

Posted by kathryn in Fats & oils and Ethics & Sustainablity

This is the third post in a series on Omega 3s. Take a look at Omega 3s – what are they? and "the main fish sources.":/blog/2009/01/27/omega-3s-part-2-the-main-fish-sources It’s tricky recommending fish online. Firstly, fish are called by different names around the world. What I call salmon, may not be labelled “salmon” in another part of the world. Even within Australia we’re only just getting round to using standardised fish names. And it gets even harder when you’re talking sustainably managed …

Read more 27 May, 2009

Posted by kathryn in Vegetables and Fats & oils

• Do you need sports drinks? According to new research apparently you don’t – a bowl of cereal with some milk will do just as well. Be aware the research was partly sponsored by a cereal company. * A simple supper: I love the look of this easy, quick dinner/supper from Crunchy Green Things: smashed peas on toast. Defrosted frozen peas, oomphed up with some fresh mint and then topped with a poached egg. Simple, delicious and full of …

Read more 02 June, 2009

Posted by kathryn in Fats & oils

I am regularly asked questions about butter and margarine. In particular, which one is healthier? It’s something I often struggle to answer, because it’s not black and white. At the Food Coach Joanna McMillan-Price has written a piece setting out the pros and cons of both margarine and butter. And I quite like her conclusions. She also articulates one of my butter dilemmas: bq. As a fairly passionate believer in eating ‘real’ foods as much as possible I have …

Read more 02 July, 2009

Posted by kathryn in Fats & oils

A question from rgh bq. "when you fry food, but you don’t use oil, why is there such a difference in flavour, to when you do use it? Or put more succinctly, what effect does oil have on the food you fry? To answer this question, I’m going to have to refer to the great Mr Harold McGee. According to On Food & Cooking when you are pan-frying the oil is doing a number of different things. Firstly it lubricates …

Read more 21 June, 2007

Posted by kathryn in Fats & oils and Vegan

I’ve written before about how important Omega 3 essential fatty acids are to our health. One of the biggest Omega 3 containing food groups is fish, particularly the oily fish like sardines and mackerel. Although of course it’s a more tricky problem if you try to choose a sustainable source. But what about vegetarians? It is harder for vegetarians to get adequate quantities of Omega 3s. While there are quite a few vegetarian sources which I’ve listed here, most …

Read more 01 December, 2009

Posted by kathryn in Fats & oils

There’s a piece in this week’s GI News on ways to reduce the fat in your meals. It’s written by dietician Kaye Foster-Powell, who says: bq. Fat provides more calories per gram (9 cals or 37 kJ) than protein or carbs (4 cals per gram each), which is why fat is a good place to start when giving your recipes a healthy makeover. It’s not just the quantity you have to think about, it’s the quality – the type of …

Read more 02 February, 2010