9 Aug 2005 - It becoming all about appetite

An editorial in the July issue of the American Journal of Clinical Nutrition says we need to consider "satiating power" of protein for obesity prevention.

Researchers have shown many times that dietary protein is more filling than fat or carbohydrate. A latest study found that subjects reduced their calorie intake by around 440 Cal (1800 kJ) when they increased their protein intake from 15% to 30% of daily energy. They were allowed to choose how much they ate, but appeared to feel fuller and eat less overall on the higher protein diet.

For successful weight loss the key may be to feel fuller on fewer calories. This is what tends to happen on lower carbohydrate diets. It's not just the low-carb bit that cause weight loss, but the appetite supression that occurs with a higher protein intake.

There are a lot more lower fat, higher protein foods like lean meats and low-fat dairy products available now to make it easier to increase protein without getting the saturated fat. And you won't need to go low-carb either - see next snack below.

While we still need to do some more research to see if there are any health downsides to a higher lean protein diet, the satiating power of protein, along with low glycaemic index carbohydrates will play an increasingly important role in sustainable weight loss diets.

8 Aug 2005 - "Slow-carbs" gain momentum

Food market researchers are talking up the decline of the "low-carb" craze and the trend towards "slow carbs". It was only a matter of time that people realised that you might get skinny without carbs, but you'll feel terrible and jeopardise your health getting there.

Now food companies and healthy fast food entrepreneurs are offering health and a great body shape with clever or smart carbs. These tend to be the ones with a lower glycaemic index (GI) like most wholegrain breads and cereals.

Sanitarium in Australia has just launched a campaign to promote wholegrain cereals.

Lots of breakfast cereals say they are made from wholegrains, but you may be suprised to know there is no official standard for the amount of wholegrains in these products. Sanitarium says it should be at least 51% wholegrains and they have commited to their own 'Wholegrain Nutrition Standard'. They have reformulated their products and now more than 90% of Sanitarium's breakfast cereals meet the minimum 51% wholegrain content.

Sanitarum is concerned that Australians are not eating enough wholegrains and that they are eating too many highly refined breakfast cereals. These also tend to have a higher glycaemic index.

On their Weet-Bix cereal box they now highlight that Weet-Bix is 97% wholegrain and that Nutri-Grain, Cornflakes and Coco Pops are less than 51% wholegrain. It will be interesting to see how Kellogg's, maker of these last three cereals responds to the comparison?

Energi Box is a sandwich shop in London, UK that only makes sarnies with low glycaemic index breads, including malted wheat, rye and wholemeal sourdough. They say they use "top quality ingredients which are lower GI and extra good for you." Will Energi Box become the next multinational fast food franchise success?

Wholegrain breads and cereals have always been a health winner. Now, in the wake of the low-carb wave they will apeal to more consumers. What's your favourite wholegrain food?

For more food trends explained, read - Six Nutrition Trends You Can't Ignore.

2 Aug 2005 - Not sure of your portion sizes? Check out these plates

Limiting portion sizes and getting the right balance of food portions are two important steps to successful weight loss. Now there's helping hand for dieters, in the form of dinner plates that have the correct portions printed right onto the plate itself.

You could make your own I guess, as long as the texta doesn't rub off, but you may wish to check out these ones to see how they work: PortionDoctor.com, The DietPlate.com and ThePortionPlate.com.

And here's my article on Avoiding Portion Distortion.

1 Aug 2005 - Eating the recommended serves of fruit & veg is easier than you think

Aussie readers may have seen Veggie Man on the TV. He's the character made of fruit and vegetables that encourages us to eat 5 serves of vegetables and 2 serves of fruit a day, as part of the Federal Governments "Go for 2 and 5" healthy eating campaign (based on the successful Western Australia initiative).

So, what exactly is a serve? Smaller than you may think, which makes me think Going for 2 and 5 are achievable goals for all or us.

Here's the serve guide:

One serve of vegetables is 75 grams or:

• 1/2 cup cooked vegetables
• 1 medium potato
• 1 cup salad vegetables
• 1/2 cup cooked legumes (dried beans, peas or lentils)

• 1 medium-sized piece (eg. apple)
• 2 smaller pieces (eg apricots)
• 1 cup canned or chopped fruit

And big fruit is a bonus. When I went shopping for apples for this shot I struggled to find an apple that weighed as little as 150 grams. Most were 170-200 grams. Eat a large apple and you are getting one and a third serves. This also applied to other fruits like pears and bananas.

So, how many serves of fruit and vegetables are you having today?

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