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The teen years are the time when your body is growing and developing in a big way, building up your muscles and bones. Eating a nutritious diet is not just about maintaining weight but also about ensuring that your body is receiving all the nutrients it requires to function well and ensure that you can perform all your daily tasks to your highest potential. Unfortunately, there is a lot of information in the media telling you either to avoid a food group completely to be healthy or to over consume other foods as they are ‘super foods’. Every week, there is a new fad diet in the media and often it is hard to make informed food choices with so much conflicting and confusing information out there. Keep in mind that you do not any need to follow any special ‘diet’. It is all about eating a balanced diet consisting of the different food groups which include wholegrain breads, cereals, fruits, vegetables, low fat dairy, protein and healthy fats. In addition, being physically active is also very important. As a teenager, you should try and avoid being inactive during the day and at night have 6-8 hours of quality sleep to ensure you are energized for the next day.

A survey done on eating patterns among adolescents found similar eating habits across the teenage population which included:

• Skipping breakfast
• Regularly eating dinner in front of the television
• Eating foods away from home which can often include more fast food meals
• Purchasing meals from the school canteen and vending machine

Here are a 5 tips to start with

1. Avoid skipping breakfast!
A high fibre, high protein breakfast that keeps you full for longer will help reduce unnecessary snacking throughout the day. In addition, you are more likely to meet your needs for Vitamin A, C, riboflavin, calcium, iron and zinc.

2. Reduce eating out
Parents should be role models and prepare healthy, nutritious meals for themselves and their children. As a teenager, you are old enough to help with grocery shopping and food preparation. Packing a nutritious lunch from home can prevent you from making wrong food choices from the school canteen and vending machines.

3. Avoid consuming sweetened beverages
Soft drinks are extremely popular among teenagers but as you may know they are full of sugar, provide you with no nutrients and in fact harm you more than you can imagine. Dental caries and weak bones can be caused by over consumption of soft drinks. In addition, due to the massive amount of sugar (10 teaspoons!), they alone can be responsible for you gaining weight.

4. Stock up on healthy snacks
It is natural for a young person to be hungry from time to time during the day specially when you study, do homework and participate in sports. There is nothing wrong with having snacks but again these snacks should have some nutrient value. Examples of healthy snacks include fruits, low fat yoghurt, wholegrain crackers with avocado or low fat cheese, vegetable sticks with hummus and air popped popcorn and nuts.

5. Make healthier choices and portion control when you eat out
Trying to be healthy does not mean you cannot enjoy an occasional treat with your friends. However it is important that the entire weekend is not a feast consisting of burgers and pizzas. Try to make healthier choices where you can such as wholegrain sandwiches and sushi rolls and/ or portion control the fast food. For example, the burger need not accompany the fries and a soft drink. You can always add on a healthy snack or a side salad from elsewhere if you are still hungry. Another way to portion control is to share your meals with your friends. It is beneficial to instil the habit early on of not letting your time with friends be a time of over-indulging on fast food, soft drinks and processed snacks. Instead it should be an uplifting and pleasant time spent with moderate indulgence on treat foods and a good amount of outdoor activities.

Bonus tip: Mindful eating
When we label treat foods as ‘bad’ or ‘forbidden’, it gives them too much power and they start controlling us more. Remember – you are in the driver’s seat. Your cravings don’t drive you crazy; you go crazy trying to constantly address your cravings. Cravings for particular foods like a ‘sugar craving’ often disappear if you distract yourself with an alternate activity like going out for a walk or talking to a friend. Furthermore, you must aim to eat adequate amounts of food to make sure that your craving is not stemming from a feeling of hunger.

Contact us for results focused on nutritional advice

Contact us today to make an appointment, to learn more or have any questions regarding health and nutrition. We‘ll provide you with a simple and effective routine targeted to your concerns.

This article was written by our dietitian and nutritionist Juhi Bhambhaney.

The post 5 tips to help a teenager receive a well-balanced diet appeared first on ENT Wellbeing Sydney.

By

The teen years are the time when your body is growing and developing in a big way, building up your muscles and bones. Eating a nutritious diet is not just about maintaining weight but also about ensuring that your body is receiving all the nutrients it requires to function well and ensure that you can perform all your daily tasks to your highest potential. Unfortunately, there is a lot of information in the media telling you either to avoid a food group completely to be healthy or to over consume other foods as they are ‘super foods’. Every week, there is a new fad diet in the media and often it is hard to make informed food choices with so much conflicting and confusing information out there. Keep in mind that you do not any need to follow any special ‘diet’. It is all about eating a balanced diet consisting of the different food groups which include wholegrain breads, cereals, fruits, vegetables, low fat dairy, protein and healthy fats. In addition, being physically active is also very important. As a teenager, you should try and avoid being inactive during the day and at night have 6-8 hours of quality sleep to ensure you are energized for the next day.

A survey done on eating patterns among adolescents found similar eating habits across the teenage population which included:

• Skipping breakfast
• Regularly eating dinner in front of the television
• Eating foods away from home which can often include more fast food meals
• Purchasing meals from the school canteen and vending machine

Here are a 5 tips to start with

1. Avoid skipping breakfast!
A high fibre, high protein breakfast that keeps you full for longer will help reduce unnecessary snacking throughout the day. In addition, you are more likely to meet your needs for Vitamin A, C, riboflavin, calcium, iron and zinc.

2. Reduce eating out
Parents should be role models and prepare healthy, nutritious meals for themselves and their children. As a teenager, you are old enough to help with grocery shopping and food preparation. Packing a nutritious lunch from home can prevent you from making wrong food choices from the school canteen and vending machines.

3. Avoid consuming sweetened beverages
Soft drinks are extremely popular among teenagers but as you may know they are full of sugar, provide you with no nutrients and in fact harm you more than you can imagine. Dental caries and weak bones can be caused by over consumption of soft drinks. In addition, due to the massive amount of sugar (10 teaspoons!), they alone can be responsible for you gaining weight.

4. Stock up on healthy snacks
It is natural for a young person to be hungry from time to time during the day specially when you study, do homework and participate in sports. There is nothing wrong with having snacks but again these snacks should have some nutrient value. Examples of healthy snacks include fruits, low fat yoghurt, wholegrain crackers with avocado or low fat cheese, vegetable sticks with hummus and air popped popcorn and nuts.

5. Make healthier choices and portion control when you eat out
Trying to be healthy does not mean you cannot enjoy an occasional treat with your friends. However it is important that the entire weekend is not a feast consisting of burgers and pizzas. Try to make healthier choices where you can such as wholegrain sandwiches and sushi rolls and/ or portion control the fast food. For example, the burger need not accompany the fries and a soft drink. You can always add on a healthy snack or a side salad from elsewhere if you are still hungry. Another way to portion control is to share your meals with your friends. It is beneficial to instil the habit early on of not letting your time with friends be a time of over-indulging on fast food, soft drinks and processed snacks. Instead it should be an uplifting and pleasant time spent with moderate indulgence on treat foods and a good amount of outdoor activities.

Bonus tip: Mindful eating
When we label treat foods as ‘bad’ or ‘forbidden’, it gives them too much power and they start controlling us more. Remember – you are in the driver’s seat. Your cravings don’t drive you crazy; you go crazy trying to constantly address your cravings. Cravings for particular foods like a ‘sugar craving’ often disappear if you distract yourself with an alternate activity like going out for a walk or talking to a friend. Furthermore, you must aim to eat adequate amounts of food to make sure that your craving is not stemming from a feeling of hunger.

Contact us for results focused on nutritional advice

Contact us today to make an appointment, to learn more or have any questions regarding health and nutrition. We‘ll provide you with a simple and effective routine targeted to your concerns.

This article was written by our dietitian and nutritionist Juhi Bhambhaney.

The post 5 tips to help a teenager receive a well-balanced diet appeared first on ENT Wellbeing Sydney.

By

Hypothyroidism, also known as an underactive thyroid, is a condition where your thyroid gland doesn’t produce enough thyroid hormone.

The thyroid gland has a number of important roles such as, regulating the body’s metabolic rate and the heart and digestive function.

Here are 5 tips for people with hypothyroidism

  • Iodine, is required by the body to synthesize the thyroid hormone. Sources of iodine can be found in oysters, seaweed and bread (with iodized salt)
  • Selenium, is required by the liver and kidney to make the thyroid hormone (T3 active form). Sources of selenium can be found in Brazil nuts, fish and seafood.
  • Avoid excessive consummation of cruciferous vegetables, such as cauliflower, broccoli and cassava. Especially for people with low iodine intake and for people who have a goiter.A recommendation for patients is to cook cruciferous vegetables to help reduce its negative impact. Cooking these vegetables will reduce the potency of the goiterogenic substances they contain.
  • Avoid gluten, as it can be an issue for some hypothyroidism patients. The immune system, can sometimes confuse components of gluten with thyroid tissue and attack the thyroid tissue instead. A recommendation for patients with an underactive thyroid is to get tested for celiac disease.
  • Limit your intake of soy foods, as they affect the absorption of the hormones that you might be taking.

This article is written as a source of general information only and is not a substitute for thorough assessment and management by a medical practitioner. If you have concerns regarding thyroid disease make an appointment to see your local doctor.

Contact us for results focused on nutritional advice

Contact us today to make an appointment, to learn more or have any questions regarding health and nutrition. We‘ll provide you with a simple and effective routine targeted to your concerns.

This article was written by our dietitian and nutritionist Juhi Bhambhaney.

The post 5 tips to consider for people with hypothyroidism appeared first on ENT Wellbeing Sydney.

By

The Indian diet has earned the reputation of being high in fat and carbohydrates due to the greasy naan breads and the butter chicken people usually go for at restaurants. This paints the picture that an Indian diet is not for the health conscious person. This however is not true. Although the Indian dietary pattern can include calorie dense foods, there is a plethora of healthy Indian meals one can include in their diet. There are options for both vegetarians and non-vegetarians.

Note: The words in italics are explained in the section below

Tips to enjoy healthy Indian dishes in the restaurant

  • Opting for baked papad. Avoid fried versions
  • Share appetizers
  • Opting for a soup which is lentil based rather than a coconut milk based one as it has a higher saturated fat content.
  • Opting for a plain chappati or a naan rather than a one with which is swimming in ghee or oil. Avoid puris and parathas as they are laden with fat.
  • Opt for chicken Tandoori dishes over chicken tikka masala . Chicken Tandoori Masala is cooked in loads of cream. Chicken tandoori on the other hand is grilled or baked in a hotoven.
  • Chicken, shrimp and vegetable biryani is healthier than lamb and beef as it is lower than fat. Meat kebabs and vegetables is also a good option.
  • Portion control of rice. If you find the dish is primarily rice based, ordering a simple salad onthe side is a good option.
  • Share the desserts as they too are high in fat and sugar.

Cooking Indian dishes at home

  • Replace cream with evaporated skim milk.
  • Avoid excessively cooking dishes which use coconut milk as it is high in saturated fat andcalories.
  • Use alternative options for rice such as barley, oats and cracked wheat.
  • When cooking a dish which has potato or other starchy vegetables, cut down on the rice.
  • Opt for the non-starchy vegetables such as tomato, onion and mushroom instead of alwaysthe starchy vegetables such as potato.
  • Choose roti over paratha or naan as to cut down on calories and saturated fat.
  • Reduce the use of ghee, butter, oil as well as salt and add alternatives such as vegetable broth, vegetables fruit juice, herbs, spices, skim milk or skim milk powder.
  • Legume dishes such as dal and channa masala can provide loads of protein and fibre and are a suitable alternative to meat dishes.
Indian meal names and their meaning

Roti
Unleavened flatbread made from wheat flour. It can be wrapped around pieces of food, used to scoop up sauces and curries.

Naan:
Leavened bread made from maida, an Indian white flour that is very delicate and powdery, similar to pastry flour.

Paratha
It is made of wheat flour with oil and the base is thick, usually mixed with vegetables.

Tandoori
Clay oven

Channa masala
Indian dish made up of chickpeas

Dal
Cooked dried, split pulses

Biryani
An Indian dish made with highly seasoned rice and meat, fish or vegetables.

Puris
A small, round piece of bread made of unleavened wheat flour, deep fried and served with meat or vegetables.

Papad
Thin, crisp cracker made with lentil or rice flower.

Benefits of an Indian Diet

The Indian diet, especially the Indian vegetarian diet, can provide a number of health benefits if followed the right way. The reason is that the Indian vegetarian diet is primarily plant based which is associated with a lower risk of chronic disease such as heart disease and diabetes. In fact, legumes which are a big part of the Indian diet are now being consumed by Australians in curries, added to salads or included in sandwiches and wraps. In addition, Indian spices such as turmeric have gained popularity all over the world due to their antibacterial and anti-inflammatory properties.

Contact us for results focused on nutritional advice

This article was written by our dietitian and nutritionist Juhi Bhambhaney. If you have any questions regarding health and nutrition, make an appointment with one of our dietitians. We‘ll provide you with a simple and effective routine targeted to your concerns. Contact us today.

The post Healthy alternatives with a Indian diet appeared first on ENT Wellbeing Sydney.

By

The Indian diet has earned the reputation of being high in fat and carbohydrates due to the greasy naan breads and the butter chicken people usually go for at restaurants. This paints the picture that an Indian diet is not for the health conscious person. This however is not true. Although the Indian dietary pattern can include calorie dense foods, there is a plethora of healthy Indian meals one can include in their diet. There are options for both vegetarians and non-vegetarians.

Note: The words in italics are explained in the section below

Tips to enjoy healthy Indian dishes in the restaurant

  • Opting for baked papad. Avoid fried versions
  • Share appetizers
  • Opting for a soup which is lentil based rather than a coconut milk based one as it has a higher saturated fat content.
  • Opting for a plain chappati or a naan rather than a one with which is swimming in ghee or oil. Avoid puris and parathas as they are laden with fat.
  • Opt for chicken Tandoori dishes over chicken tikka masala . Chicken Tandoori Masala is cooked in loads of cream. Chicken tandoori on the other hand is grilled or baked in a hotoven.
  • Chicken, shrimp and vegetable biryani is healthier than lamb and beef as it is lower than fat. Meat kebabs and vegetables is also a good option.
  • Portion control of rice. If you find the dish is primarily rice based, ordering a simple salad onthe side is a good option.
  • Share the desserts as they too are high in fat and sugar.

Cooking Indian dishes at home

  • Replace cream with evaporated skim milk.
  • Avoid excessively cooking dishes which use coconut milk as it is high in saturated fat andcalories.
  • Use alternative options for rice such as barley, oats and cracked wheat.
  • When cooking a dish which has potato or other starchy vegetables, cut down on the rice.
  • Opt for the non-starchy vegetables such as tomato, onion and mushroom instead of alwaysthe starchy vegetables such as potato.
  • Choose roti over paratha or naan as to cut down on calories and saturated fat.
  • Reduce the use of ghee, butter, oil as well as salt and add alternatives such as vegetable broth, vegetables fruit juice, herbs, spices, skim milk or skim milk powder.
  • Legume dishes such as dal and channa masala can provide loads of protein and fibre and are a suitable alternative to meat dishes.
Indian meal names and their meaning

Roti
Unleavened flatbread made from wheat flour. It can be wrapped around pieces of food, used to scoop up sauces and curries.

Naan:
Leavened bread made from maida, an Indian white flour that is very delicate and powdery, similar to pastry flour.

Paratha
It is made of wheat flour with oil and the base is thick, usually mixed with vegetables.

Tandoori
Clay oven

Channa masala
Indian dish made up of chickpeas

Dal
Cooked dried, split pulses

Biryani
An Indian dish made with highly seasoned rice and meat, fish or vegetables.

Puris
A small, round piece of bread made of unleavened wheat flour, deep fried and served with meat or vegetables.

Papad
Thin, crisp cracker made with lentil or rice flower.

Contact us for results focused on nutritional advice

This article was written by our dietitian and nutritionist Juhi Bhambhaney. If you have any questions regarding health and nutrition, make an appointment with one of our dietitians. We‘ll provide you with a simple and effective routine targeted to your concerns. Contact us today.

The post Healthy alternatives with a Indian diet appeared first on ENT Wellbeing Sydney.

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