NutrInfo

14/12/2018

How your favorite food contribute to the our environment ?

Check the environmental impact of what you eat and drink.

04/06/2018

http://galinavellanutritionist.com/dont-let-what-you-cant-do-stop-you-from-what-you-can-do/

One very wise person shared this inspirational quote with me and today I would like to share it with you! Everyday we make many choices, we are open to hundreds of decisions-would it be to take the phone call, brushing your teeth, signing the contract etc. We responsible for what we choose. It comes...

11/04/2018

http://galinavellanutritionist.com/109-2/

One major cause of slow-but-sure weight gain is bad snacking habits. Just one unwise snack a day could put over a half a pound on your waistline every week. However, mid-morning and mid-afternoon snacks are very important in order to stabilize your blood sugar. In order to do this, you need to eat e...

10/10/2017

Dental problems, especially caries, are not inevitable and surely can be prevented. But how exactly? By taking in consideration some practical tips:

1. Try to limit sugary snacks between the meals; if taking sugar containing food eat it with the main meal;🍪🍫🍩

2. Reduce consumption of acidic drinks between your meals; tea/coffee without sugar, water or plain milk are the best choices;☕🥛

3. Avoid acidic food or drink before brushing your teeth or after brushing your teeth at night;

4. Choose sugar free medicine whenever possible;

5. Good oral hygiene - use the fluoride toothpaste, correct brushing and flossing is vital;

6. Ending your meals with some cheese or milk will help to buffer the acids;🥛🧀

7. Wholegrain foods, cheese and peanuts, sugar free chewing gum increase salivary flow, which helps to protect against caries.

16/08/2017

Are you an emotional eater?

Emotional hunger can’t be filled with food. Eating may feel good in the moment, but the feelings that triggered the eating are still there. And you often feel worse than you did before because of the unnecessary calories you consumed. You beat yourself for messing up and not having more willpower. Answering following questions will help to recognize the situations and emotions that triggers overeating or eating wrong food.

• Do you eat more when you’re feeling stressed?
• Do you eat when you’re not hungry or when you’re full?
• Do you eat to feel better (to calm and soothe yourself when you’re sad, mad, bored, anxious, etc.)?
• Do you reward yourself with food?
• Do you regularly eat until you’ve stuffed yourself?
• Does food make you feel safe? Do you feel like food is a friend?
• Do you feel powerless or out of control around food?

17/04/2017

Eating Out with Kids

• Choose a restaurant that caters to children and has a healthy children's menu that includes smaller portion sizes and meals designed to provide ample nourishment for smaller bodies.
• For kids' meals, opt for milk as a beverage and fruit for dessert.
• Order plain foods with sauce on the side.
• Substitute healthier "sides" in place of fries, like carrots or apple slices.
• Choose two or three suitable menu items, then let your child pick one.
• Let kids order their familiar favourites when they eat out. For new foods, offer a bite or two from your order.
• Calcium is important at all ages, but especially for growing bones. To get more calcium, drink low-fat or fat-free white or chocolate milk or add a slice of cheese to their sandwich. Choose dairy-based treats like yogurt, a smoothie or frozen dairy dessert.

03/04/2017

Tips for dinning out

Research appropriate restaurant. Before going out make a small research on-line where you can locate healthy dining choices across the country and in any price range.

Check out the menu on-line. Many restaurants have a website that list the menu. If you can get an advance look at the menu, you can avoid any confusion or discomfort that might come from making a last- minute decision about what to request.

Phone ahead. The surest way to know ahead of time if a restaurant will work with your food preferences is to ask. Call during nonpeak hours, explain very briefly what your general needs are, and see what response you get.

Engage the waiter. Ask questions about how dish was prepared if the menu is not clear. For example, is it cooked with animal fat or vegetable oil? How big is the portion? Any minimal competent waiter will be glad to answer or find out if he or she doesn’t know.

Seize control of your salad dressing. Ask for extra-virgin olive oil and vinegar or reduced-fat or fat-free dressing. And order the salad dressing on the side so you can control how much you eat.

Have a plenty of water. Drink a glass before, during, and after your meal.

Order what you want. Don't be a slave to the menu. If it indicates that white rice comes with the salmon, ask for brown or wild rice instead. If that can't be done, ask the waiter to substitute vegetables for the rice. Manipulate your order to approximate the grains/ protein/vegetable/fruit proportions appropriate. Focus on choosing nutrient-rich foods.

29/03/2017

Fresh, canned or frozen?

Fresh food, particularly when eaten in season is great, but frozen and canned foods are good alternatives – equally nutritious, and really convenient, with long shelf lives if stored correctly.

Fresh is always best when it comes to fruits and vegetables, right? What defines “fresh?” Fruits and vegetables may have been picked before they’re ripe to keep longer, yet also before the full complement of vitamins and minerals have developed.

They may spend a number of days on a truck, then in the grocery store and finally in your refrigerator waiting to be eaten. The longer fresh produce sits after being picked, the more nutrients it loses.

On the other side, frozen fruits and vegetables tend to keep nutrients locked in when they are frozen. This technique means the berries or vegetables are frozen at extremely low temperatures with cold, circulating air. It’s a quick-chill method that keeps ice crystals small, which prevents moisture loss in the food when it thaws.

Canned fruits and vegetables foods may also be processed quickly to preserve nutrients, although they change appearance and texture more so than frozen foods.

So what’s your best option for the freshest, nutrient rich ingredient?

Fresh is best for foods that are in season and local. Eat them quickly before they go bad or lose too many nutrients. For most fruits and vegetables, that means less than a week after harvest.

When fresh isn’t an option, or even sometimes when it is, frozen may be your best option. If you find yourself throwing out a lot of the fresh fruit or vegetables you buy, consider frozen. They can last as long as eight to 10 months when frozen, locking in nutrients. Or if you open them while frozen, you can still enjoy them for up to six months.

Finally, if you’re on a tight budget, frozen may be a cheaper option
Canned fruits and vegetables maintain their nutrient levels very well. They can lose some of their B and C vitamins during the canning process but fat soluble vitamin E and carotenoids content increases. This is due to these nutrients becoming more available to the body for absorption.

Remember to keep an eye out for the salt and sugar in canned items by checking the food label. Choose canned vegetables without added salt and canned fruits in natural juice rather than syrup.

Whether you prefer fresh, frozen or canned, the most important thing is to get plenty of fruits and vegetables in your diet. Pick the tastiest approach that best locks nutrients into your diet to keep you coming back for more.

20/03/2017

Make a change today!

‘Tomorrow I am going to start new life!’, ‘That’s it! From Monday-diet!’ – did you ever promise yourself something like this?

Unfortunately those motivative statements does not last long because usually to make changes in eating habits means changing long established habits related to eating, including cooking and shopping. For example, having a biscuits with your tea, snacking next to computer or in front of the TV, rewarding yourself when happy or nibbling on something when bored. Making a plan and try one step at a time will help you to succeed in having new healthy and happy life

Here are some examples of changes you can start making TODAY:

1. Carry suitable snacks with you;
2. Take a route home that does not involve passing through confectionary or bakery shop;
3. Try to plan meal and shopping in advance so appropriate food is always available;
4. Ask a friend, relative or a workmate to start make changes together with you;
5. Avoid tasting when cooking, it is a very easy way to overeat;
6. Remove unsuitable and energy dense food from your cupboards, when you don’t see-you don’t take;
7. Try not go shop when you are hungry;
8. Plan daily eating times in advance.

Pick one thing that you can stick to today and try to keep doing at least for few weeks unless it become a habit. Good luck!

13/03/2017

What are the plant sterols and stanols?

I am sure everyone came across the dairy spreads, yogurts, milks and cheeses enriched with plant sterols and stanols. They are claiming to help to reduce cholesterol. What exactly are they and shall we go for them?

Plant sterols are naturally occurring components of the plant wall membranes. Stanols are saturated derivatives of sterols. Both of them are found in vegetables oils, nuts and seeds, grains.

How do they work in order to reduce cholesterol?

Plant sterols are chemically similar to cholesterol, so they decrease absorption of dietary cholesterol and also biliary cholesterol. Unabsorbed cholesterol is removed with faeces together with all the plant sterols and stanols. Overall effect is reduction of “bad” low-density cholesterol of up to 10% within 2-3 week period.

The optimal intake of 2-2,5 g/day (1/2 of a teaspoon) . Important to note that since plant sterols and stanols are mixing with the foods within the gut, enriched dairy products should be taken at meal times. Also import to follow diet rich in fruit and vegetables to reduce the risk of fat-soluble vitamin deficiency.

Foods enriched with plant sterols and stanols are not recommended in individuals without hypercholesterolemia or in pregnant women unless medically advised.

06/03/2017

Few practical tips for reducing saturated fat from your diet

Keeping in mind that saturated fat should not exceed more than 10 % of total dietary energy and should be replaced with unsaturated or ‘healthy’ and ‘cardioprotective’ fats hereunder some practical tips how you can reduce amount of those fats from your diet:
1. Remove fat from the meat, choose lean cuts of beef and pork
2. Try to avoid processed meat (sausages, salami etc)
3. Remove skin from chicken
4. Replace high fat snacks such as crisps and chocolates with fruits, vegetables and nuts
5. Avoid deep fried snacks and dishes
6. Replace butter, ghee and lard with vegetable oil such as olive or rapeseed oil
7. Replace full fat dairy products with low fat alternatives or soya products
8. Last but not least check food label and go for less than 1,5 % of saturated fat per 100 g of product.

Stay healthy!

27/02/2017

Fat-friend or enemy?

Many people who wish to lose weight start their ‘diet’ by removing all the possible fat from it. However, fat is an essential nutrient for good health. There are different types of fats, and some are healthier than others. To help make sure you stay healthy, it’s best to choose mainly healthy fats, in moderate amounts.

To give you a brief introduction to the fat there are three types of them – unsaturated, saturated and trans fats.

Saturated fats
Saturated fats aren’t so healthy, and eating a big amounts of saturated fat is linked with high blood cholesterol levels, which is a risk factor for heart disease. These fats are solid at room temperature and are found in:

Animal-based products:
• Meat – such as fatty cuts of beef, pork and lamb, processed meats like salami, and chicken (especially chicken skin).
• Dairy foods – such as butter, cream, ice-cream, regular-fat milk, custard and cheese

Some plant-derived products:
• Palm oil
• Coconut oil, milk and cream
• Cooking margarine.

Saturated fats are also found in processed foods such as:
• Fatty snack foods
• Deep fried take away foods e.g. hot chips, chicken nuggets, spring rolls, battered/crumbed fish
• Packaged cakes and biscuits
• Pastries and pies.

Unsaturated fats
Unsaturated fats are healthy fats and are an important part of a healthy diet. These fats help reduce the risk of heart disease and lower cholesterol levels when they replace saturated fats.
There are two main types of unsaturated fats: polyunsaturated fats and monounsaturated fats.

Polyunsaturated fats:
• Omega-3 fats which are found in oily fish such as salmon, sardines and anchovies as well as walnuts, canola oil, soy products, flaxseeds and omega-3 enriched eggs.
• Omega-6 fats which are found in some oils such as safflower and soybean oil, along with some nuts, including brazil nuts.

Monounsaturated fats:
• Found in olive and canola oil, avocados and some nuts, such as cashews and almonds.

Trans fats
Trans fats are unsaturated fats that have been processed, and behave like saturated fats inside the body. Trans fats also naturally occur in very small amounts in animal products (eg. dairy, beef and lamb products) due to the way that some animals digest their food. Consumption of manufactured trans fats increases the level of bad cholesterol and decreases the level of good cholesterol in the body, posing a major risk to heart health. It is important to lower the amounts of trans fats you eat to help improve your health and lower the risk of developing heart disease.
Trans fats are found in many processed foods such as deep fried foods, some takeaway meals, commercially baked goods like pies, pastries, cakes and biscuits. Spreads and margarines can also contain trans fats, . When buying any of the products, check the labels for trans fats which may be described as ‘hydrogenated’ or ‘partially hydrogenated vegetable fats/oils’.