Breakfast: Frittata, roasted Pumpkin, semi dried tomato and wilted spinach
Lunch: Chicken and Almond Salad
Dinner: Roast Lamb, beetroot and feta salad
Snacks: Date and chia choc protein balls, nuts and fresh fruit
Let’s face it; our children can be fussy when it comes to their food. If you’re feeling frustrated with your children’s eating habits try a few of these tips:
1. Lead by example
Are you a fussy eater too? If so, try incorporating a wider variety of foods into your own diet. Who knows, maybe your child will see you doing so and will want to copy! Also watch your comments while you are eating or talking about food. What you audibly loathe and moan about, what do you absolutely love and talk up? Notice if these attitudes rub off on your kids.
2. Turn cooking/food preparation into a fun activity
Studies have found that children were more likely to eat food that they had helped to prepare the food. Turn cooking into a fun activity and it might have more benefits than just bonding time!
3. Establish good eating habits
Set up regular eating habits so that your child knows what is expected of them at meal time. For example, sitting at the table with the TV off, eating with cutlery, do you eat as a family or do they eat separately (see our blog post “The Importance of Eating Together as a Family”).
4. Know what their favourite foods are and include them in the meal
It’s ok for children to have preferences, we all do after all, especially when it comes to food. If you know that they like banana then you could make (and even get them to help) a very mild curry dish served with coconut banana slices (banana slices drizzled with lemon and dipped in desiccated coconut). This way, they are getting to try a new cuisine whilst also having at least one food on their plate that they like. What’s their favourite vegetable to eat? Give them a choice of which vegetable they would like for dinner, as long as they have something green on their plate does it matter what…
5. Make sure you serve them a child-sized meal
What can often be seen in the elderly when they are dished up meals that are too large is that they end up feeling too overwhelmed by it all that they end up not eating anything at all. So make sure that your child has the right sized meal for their age.
6. Hide the veggies!
While we are not into deception, and children should know the benefits of eating healthy food and be encouraged to eat fruit and veggies because they are good for them. However if children have preconceived ideas about a food without tasting it or you are worried that your child is a fussy eater and just won’t eat veggies because they don’t like the taste then hiding veggies in foods that you make is always an option! Try grated carrots and zucchini into bolognaise sauce or finely dicing celery, as well as blending steamed cauliflower into mash potatoes. And for sneaky slightly healthier treats which are always popular try beetroot muffins, chocolate avocado mouse, black bean brownies or chickpea cookies. Your child will never know they’re in there, (unless they helped you make them of course).
7. Repeated Exposure Works
Research shows conclusively that the more familiar a taste is, the more acceptable it becomes. Just because your child says no to something after tasting it the first time, don’t give up on the food. Keep exposing them to the same food but in different ways, for example they may prefer raw carrot to cooked carrot, and they may not even notice grated carrot in a Spaghetti Bolognaise sauce. They may not like chicken stew but they are quite happy with grilled chicken. Melon or stewed pear might be rejected the first time because of the texture but served cold on a skewer on a hot summers day or chopped into fruit salad it might go down a treat.
8. If your children really don’t like a certain food, rather don’t focus on that food and turn it into a food war… work around the food and within reason work within their preferences. As much as you can put the focus on how to get healthy food they love into them :)
Fat vs Protein: Which One is Better for Appetite Control and Satiety?
The foods that we choose to eat all have an effect on our health in some way. Our appetites vary from person to person and are influenced by sensations of hunger, our ‘learned’ patterns of eating and eating behaviour, our attitudes toward food and our particular food preferences. The types and levels of certain macronutrients that we consume also play an important role in appetite control.
Studies investigating the relationship between high-fat diets and appetite control have found mixed results. A study conducted in 2000 found that polyunsaturated fats (e.g. from fish) promoted stronger satiety compared to monounsaturated or saturated fats. It did this by decreasing a certain hunger hormone called MCH and thus seemed to delay the return of hunger pangs [1]. In line with these findings, another study uncovered that unsaturated fats (e.g. from nuts and avocado) can effectively curb feelings of hunger and increase fullness through the stimulation of OEA (a fat messenger) [2].
Note: that saturated fats have had a reputation for being ‘bad’ fats (because of a suspected relationship between over-consumption and heart disease). Saturated fats that seem to be on the “cautionary list” are those found mainly in animal meats and products (butter, cream, cheese). Saturated fats typically are solid at room temperature and the term saturated comes from their composition. Coconut oil, a saturated plant oil, although also deemed a saturated fat is the one consistent exception where a body of evidence links it’s consumption to health benefits.)
However, another study disputed this by stating that fat has a weaker effect on appetite control than other macro-nutrients like protein and carbohydrates [3]. What we do know is, the most important thing about fat is the type of fat that is being ingested. Unmodified plant fats tend to be healthiest. Unsaturated fats are more beneficial for health and are more effective at promoting satiety.
Now let’s consider protein. There is an abundance of research and evidence out there that shine a light on protein for the management of appetite and feelings of fullness. One such study is particularly interesting – when protein intake was increased from 15% to 30% over a period of 12 weeks, satiety levels increased significantly. In addition, body weight decreased by about 4.9kg, body fat by 3.7kg and random energy intake (snacking) was lowered by about 450 calories per day [4]. These results look pretty good for the amount of work that is needed. Another study found that eating a high-protein snack in the afternoon such as a yogurt will improve appetite control and decrease the amount of calories eaten for dinner (compared to when snacking on crackers or chocolate) [5].
We have two main hunger hormones working in our body – Leptin and Ghrelin. Leptin decreases appetite while ghrelin will increase it. Research has also revealed that a high-protein diet can suppress the ghrelin hormone more effectively than a high-fat diet, meaning lowered hunger levels!
To conclude, chances are that you can use protein in your diet to help with satiety. You will notice that if you have had too little protein and you increase it you will start to see some changes in how effectively you can manage your appetite and a difference in how full you feel after each meal. If you prefer to eat a higher amount of fat than protein, make sure it’s coming predominantly unsaturated sources like avocados, nuts, seeds, oils and fish or predominantly from plants.
References:
[1] Lawton, L., Delargy, J., Brockman, J., Smith, C., & Blundell, E. (2000). The degree of saturation of fatty acids influences post-ingestive satiety. BrJ Nutrition, 83: 473-482.
[2] University of California. (2008). How fatty foods curb hunger. Science Daily. Retrieved from http://www.sciencedaily.com/releases/2008/10/081007123647.htm
[3] Bludell, J., Lawton, C., Cotton, J., Macdiarmid, J. (1996). Control of human appetite: implications for the intake of dietary fat. Annual Review of Nutrition, 16: 285-319. Retrieved from http://www.annualreviews.org/doi/abs/10.1146/annurev.nu.16.070196.001441?journalCode=nutr
[4] Weigle et. Al. (2005). A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. Am J Clin Nutrition, 82(1): 41-48. Retrieved from http://ajcn.nutrition.org/content/82/1/41.full
[5] Ortinau, H., Hoertel, H., Douglas, S., & Leidy, H. (2014). Effects of high-protein vs. high- fat snacks on appetite control, satiety, and eating initiation in healthy women. Journal Nutrition. Retrieved from http://www.nutritionj.com/content/13/1/97
Time Magazine recently listed the top 10 filling foods that can promote weight loss, making reference to foods that are low in calories but still satisfying. Items on the list included potatoes, eggs, Greek yogurt, figs, oatmeal, smoothies, bean soup, apples, popcorn and wheat berries. These foods will contribute toward satiety, due to their high-fibre content. But, there are a lot more foods out there that are equally satisfying and good for weight loss. A few that we like include barley, chia seeds, lentils and avocado.
Choosing foods that are satisfying and that help you feel fuller for longer help keep cravings at bay, stabilise your energy and help you manage your weight.
Source: Time Magazine
Could large supermarkets be having a detrimental effect on our health?
There appears to be a direct correlation between how big a country’s supermarkets are and the number of obese people in that country. A recent study of eight countries (comparatively affluent) found that the United States, New Zealand and Australia had the biggest supermarkets, and the highest prevalence’s of obesity (1).
These larger supermarkets seem to encourage two behaviors that directly impact obesity:
1. People tend to shop less often (they buy more – in bulk),
2. and they buy less healthy food, (because of a greater exposure to a variety of processed, convenient and packaged foods with a longer shelf life).
An article in The Conversation (2) suggests several ways in which our large supermarkets may be negatively impacting our health by influencing our behavior in the following ways:
1. Causing consumers to shop less often, but buy more in bulk when they do shop. And they also tend to buy less healthy food probably because it is perishable and can spoil.
2. Modern society sees us using cars as modes of transport to and from the shopping centre, equalling less physical activity being done.
3. These large supermarkets are often packed full of highly processed unhealthy items and marketing tactics that persuade us to impulse buy.
So, one obvious solution is to get healthy meals delivered to your home instead! That way you avoid the risk of over-shopping and the temptation of unhealthy convenience foods.
Reference:
Food is not something that simply stops us feeling hungry. It is an elemental human need.
So is love.
Together, they sustain and nourish us, providing fuel for our bodies and hearts and our lives, to grow and to fulfill their potential.
For this to happen, food must be authentic and real… and delicious, we feel.
But don’t get confused.
You can’t replace love with food and you can’t replace food with love.
You need both.
Feed your spirit, nurture yourself.
Feed your body, nourish yourself.
Stop counting calories and start focusing on the quality of your food, says a recent article by Daily Mail Australia, and we have to agree (in general). In particular, this article promotes a high-fat Mediterranean diet for health and weight loss. It has been proven in evidence-based research that restriction and calorie counting alone does not help with weight loss, and may even prompt people to eat more, if the research isn’t enough to convince you, ask anyone who has ever been on a restrictive diet. The text also highlights the importance of unsaturated fats (oily fish, nuts and olive oil) as daily additions to our diet (which we know are essential for a healthy brain and heart).
However, we believe that a diet high in fruit and vegetables, that is naturally high in good plant based oils and fats and contains some healthy protein is the best way to tackle weight loss and promote health. (We have based our meal plans on this philosophy… that’s why we focus on healthy delicious ingredients, and healthy meals… much more than we do on counting calories.)
Read more here: Daily Mail: Calories obession makes obesity crisis worse
A recent article by Medical News Today wrote about the topic of veganism, including the difference between vegetarians and vegans and reasons for why people may turn vegan.
One of the reasons we love a vegan diet (or our vegan meal plan) is the health benefits. According to the article, cutting out animal fats and proteins decreases ones risk of developing cancer, heart disease, diabetes and a range of other conditions. This information can definitely be supported by numerous studies and research, including a few that were mentioned in the article.
One study conducted by Food Technology explained how a vegan diet can significantly reduce ones genetic predisposition to chronic diseases1. These findings are very interesting and although the idea of being a vegan may probably be against the norm for some, we think this research deserves a few good reads.
It can be an effort eating well as a vegan and getting enough essential nutrients in, a lot of people find it too much effort, and some people love the idea in principal but find it very challenging to follow.
As a nutritionist I have helped guide many vegans on their quest to eat well, stay vegan and address concerns of becoming deficient in iron, protein, B12 or calcium.
If you are vegan already or you are thinking of making the change, over here at Healthy Meals to Your Door we have both vegetarian and vegan plans that can be delivered to your home, no work necessary!
1. Tarver, T. (2012). The chronic disease food remedy. Food Technology, 66(10). Retrieved from http://www.ift.org/food-technology/past-issues/2012/october/features/the-chronic-disease-food-remedy.aspx
2. Read the article at Medical News Today
It seems as though celebrities are always taking on new and somewhat bizarre ways to get healthy (like when Jennifer Aniston went on the ‘baby food diet’).
Celebrity vegans however are a bit harder to spot. An article by Medical News Today listed about a dozen famous vegans and vegetarians and I must admit we were curious to see who made the V LIST!
While top of their list is Alicia Silverstone, who some will remember from her role in Clueless. At 21, she turned vegan and has since released a vegan cookbook and speaks at seminars about the diet. She claims she sleeps like a baby and her energy levels have increased dramatically since giving up animal products.
Most notable to us though were the big world “game changers” like Mahatma Gandhi and Albert Einstein. Where would we be with out their influence and wisdom?
Another maybe less well known vegan is Jim Morris, an 80 year old bodybuilder from the U.S. He credits his health to his excellent diet, and well, let’s just say he looks a little less than 80…
Also on the list are famous musicians and singers like Paul McCartney and Sinead O’Connor. Perhaps: Nothing compares to… a plant based diet when it comes to your health!
Read the article at Medical News Today
We recently read a meta-analysis of 21 cohort studies related to the relationship between cardiovascular disease (CVD), heart disease and stroke. Before reading, the assumption for most people is that there will be a positive link between them, given that that is what we have been told up to now. However, the conclusion from all 21 studies is that dietary saturated fat does not increase the risk of CVD, heart disease or stroke1. We then got to reading a few other studies and found that the scientific research on this is quite inconclusive. What we do know however is that there are a range of lifestyle factors that contribute to these conditions such as smoking and a lack of physical activity. It might also be the total amount of fat in the diet that is just as important as the type of fat.
Saturated fat comes mainly from animal products including meat, milk, butter and cheese, however it is also found in high concentrations in coconuts. At Healthy Meals to Your Door we cook a lot of our meals in coconut oil as we believe it to be a more natural, plant-based fat option.
It must be said though, we do not believe that all saturated fats, or fats and oils in general for that matter, are created equal and perhaps that may explain why its difficult for these studies to come to one specific conclusion.
It appears saturated fat may not be the villain it was first suspected to be, when it comes to heart disease though we still believe that quality and quantity and the source of a fat will influence its affect on your health.
We also know that fats are typically a “companion food” eaten with other things or naturally present in different foods, and it would be interesting to know the extend of the effect of the other components and compounds consumed alongside the fats in these foods. For example there is saturated fat in meat like lamb, and saturated fat in fruit like coconuts and saturated fat in milk like cream, which is present in cheese or yoghurt or separated into pure saturated fat like butter, all of which are whole foods and arguably healthy in moderation. But what happens when the fats are highly processed or homogenised or are part of a complicated, highly processed ingredient list, like in bottled milk, biscuits, confectionery, hamburgers, donuts, pies and sausages? Perhaps a topic for another blog post…
1. Siri-Tarino, P., Sun, Q., Hu, F., & Krauss, R. (2010). Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease. The American Journal of Clinical Nutrition. Retrieved from http://ajcn.nutrition.org/content/early/2010/01/13/ajcn.2009.27725.abstract