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Autumn 2009
Protein and exercise – how much do you really need?
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High quality protein foods are essential for people who exercise regularly to develop, maintain and repair muscle tissue. Different types of sports or training require different amounts of protein at different times of the day. So how much is enough, and are protein shakes, sports bars and egg white omelettes really necessary?
A recent study examined the effect of eating different amounts (0, 5, 10, 20 and 40 grams) of egg protein after resistance exercise on muscle building. Results showed that muscle and protein synthesis increased as the amount of egg protein consumed increased, however reached a plateau at 20 grams. Above this level (which is the amount of protein found in 3 eggs, 100 grams of lean meat or 600ml of milk), the protein was no longer used for muscle gain but as an energy source by the body instead. |
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Take-home message: For both athletes and recreational exercisers, it’s easy to meet daily protein requirements from the regular inclusion of protein rich foods in the diet. For muscle gain, the timing of your protein intake, along with eating the right amount of kilojoules, are as important as the amount of protein you eat. Formulated protein powders, shakes and bars are not necessary and relying on high quality protein from lean red and white meats, eggs, fish, reduced fat dairy products, legumes and nuts will provide more than enough to meet your daily protein needs. For specific sports nutrition advice, make an appointment with one of our Accredited Sports Dietitians.
Source: American Journal of Clinical Nutrition, January 2009
Nutrition label overload?
A recent poll conducted by FNA found the majority of people read nutrition panels before buying foods or drinks. Over a third (36%) of voters reported always reviewing panels, while 51% sometimes do so and just 13% of voters do not read nutrition panels. While many people do read labels, additional research shows significant confusion and a lack of understanding about how to put the information on labels into practice. So how can food companies best present this info to make it easier for shoppers to make healthy food choices?
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If you stop to look at the label of your favourite foods, you’ll see the multitude of claims, symbols and endorsements used by food companies to grab your attention. Although food labels are essential for understanding what’s in food, recent Australian research shows that just 48% of consumers feel they can trust the information provided on food labels. It’s therefore important to know that food labeling is governed by a national code that makes it legal for all food and beverage companies to provide accurate information on labels. |
The Australian government recognizes the importance of a front of pack labeling system to help simplify the information on packs therefore making it easier to choose healthier foods. The widely used % Daily Intake (DI) blue thumbnails (as seen on Kelloggs, McDonalds and many soft drink and confectionery products) is one example of a voluntary front of pack labeling system that has been in place since 2006. This symbol provides a way to assess approximately how much an average serve of a food contributes to your daily energy (kilojoule) needs at a glance, which can be useful when scanning foods on the supermarket shelf. Some organizations, however, believe a traffic light system (which rates nutrient levels in foods as red (high), amber (medium) and green (low)) may be easier for consumers to use.
Take-home message: The food regulatory agency in Australia is currently undertaking a review of food labelling requirements, including a front of pack labelling review, to make it easier to identify healthy foods when shopping. We could be seeing the %DI symbol being more widely adopted, or traffic light labels changing the face of food labels in the near future! In the mean time, keep in mind that foods providing less than 5% DI for kilojoules can be classified as low in kilojoules and if these foods also provide plenty of nutrients then they’re generally a great choice in a healthy diet.
Increasing fibre intake decreases weight and body fat among women
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A recent study among 252 women followed over 20 months investigated the impact of different types and amounts of fibre on body weight and body fat.
Across the 20 month time frame, almost 50% of the women gained weight and body fat. Among the women who did not gain weight, each gram of dietary fibre consumed on top of their usual intake contributed to a 0.25kg decrease in body weight and 0.25% decrease in body fat. Different types of fibre appeared to contribute to the changes in body weight and body fat, most likely due to the fact that eating high fibre foods helps reduce the amount of energy (kilojoules) people eat over time.
It didn’t matter whether the women were active or how much dietary fat they ate – the effect of fibre on reducing weight and body fat was the same. |
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Take-home message: Adding wholegrain foods, fruits, vegetables, legumes and nuts can boost your daily fibre intake, which may in turn help keep your weight in check.
Source: Journal of Nutrition, March 2009
Recipes on the hit list for kilojoule hike
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A recent study looking at trends in recipes published in popular cookbooks between the 1930s and 2006 found that both the kilojoule content of many recipes and the suggested portion sizes had increased significantly over the 70 year timeframe. The study found a nearly 40 per cent increase in kilojoules per serving for nearly every recipe reviewed, representing over 300 kilojoules extra per serve.
Increased portion sizes have been well documented among restaurants and most out-of-home food outlets over the past few decades, and it seems the same now applies to recipes we take from cookbooks! |
Take-home message: The number of serves a recipe makes is a suggestion only, so if a recipe says it serves 4, try getting five or six serves out of it. Many of the modern or health-focused cookbooks also feature information on the nutrient content of recipes per serve, so look out for these the next time you buy a new cookbook. Other ways to help manage the kilojoules of meals from recipe books inlcude teaming smaller portions of dinner recipes with a side of vegies or salad, and serving sweets with fresh berries instead of cream or ice-cream.
Source: Annals of Internal Medicine, February 2009
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