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The 19th of September is celebrated as ‘Dietitians day’. A dietitian refers to a professional who has the university qualifications and skills that enables them to provide dietary advice to manage health conditions such as obesity, cancer, diabetes, food allergies, intolerances and gastrointestinal conditions. They are the ‘go to’  health professionals for any nutrition related support or advice be it improving the nutritional status of an individual, losing weight, gaining weight or  dietary management of diseases such as cancer. Dietitians work in a variety of settings such as clinical, private practice and industry.

 Did you know?

  • 99% of GPs and practice nurses refer their patients to a dietitian for a dietary advice.
  • A student dietitian completes a minimum of 100 days of professional placement.
  • The average time for an initial consultation with a private practice dietitian (dietitians working for a private clinic or those who have their own practice) is 52 minutes which is ample amount of time to discuss individual needs and develop a personalised plan.

Frequently asked questions:

  • What is the difference between a dietitian and nutritionist in Australia?
  • All dietitians are also nutritionists but nutritionists are not dietitians.
  • Nutritionists have a tertiary nutrition qualification. However there is no specific body that assesses the qualifications of nutritionists. On the other hand, the DAA (dietetics association of Australia) assesses the qualifications of dietitians.
  • Dietitians can provide individual dietary counselling, medical nutrition therapy, group dietary therapy and food service management. Nutritionists do not have the expertise to provide these services.

What does the APD credential mean?

APD credential is a guarantee that the individual is certified to provide nutrition advice. It is the only credential recognised by the Australian Government, Medicare, the Department of Veterans Affairs and most private health funds as the quality standard for nutrition and dietetics services in Australia. It is a recognised trademark protected by law.

What does an APD do during the consult?

  • Assess nutritional needs
  • Provide nutrition education (explain diet and disease relationship)
  • Diagnosis and Assessment
  • Develop personalised nutrition care plans for each individual

How does the pricing system work with medicare?

Rebates are provided by Medicare if you have a care plan that is created by your general practitioner. Most private health funds also cover private practising APDs. Medicare rebates are also available for group services.

People around you and the internet give so much information on nutrition. Why see a dietitian for nutrition information?

Often information provided by people and internet can be incorrect. There are new diets every few months which get promoted  as the ‘ideal diet’ and new theories to weight loss talked about among people and in the media .Blindly trying to follow fad diets or avoiding particular food groups can negatively impact your health. Dietitians can help separate fact from fiction and provide you with all the relevant information and advice that can help you lead a better quality of life.

Are dietitians only concerned with weight loss?

While dietitians do deal with weight loss, they are able to help with a number of other health conditions. Dietitians can also provide general healthy eating advice suited to your lifestyle such as how to prepare quick meals if you have time constraints, budget eating, healthier brands etc.

Contact us for results focused nutritional advice

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

The post Dietitians Day 2017! appeared first on ENT Wellbeing Sydney.

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Good nutrition is essential for optimizing an athlete’s performance or to get the most out of an exercise routine. Although an athlete’s diet is not very different from a normal healthy diet, the amount of protein, carbohydrates or fat that needs to be consumed is dependent on the type of sport or exercise routine, the amount of training you do and the amount of time you spend doing the activity or the exercise.

Prior to exercise, the goal is to have a meal that provides adequate glucose for energy, delay fatigue during prolonged exercise, prevent excessive dehydration, minimize gastrointestinal distress and satisfy hunger. The meal should ideally include a good amount of carbohydrate, protein, fat and fluid. Carbohydrates provide the glucose required for energy while the protein and fat help in promoting satiety. Examples of a meal prior to exercise include one bagel (3 oz.) with light cream cheese (2 tsp) and fruit juice (12 oz.). It is recommended to have the meal 1 – 4 hours prior to exercise because the onset of exercise causes an increased blood flow to muscles and decreased blood flow to the digestive tract which can lead to gastrointestinal distress.

It is important to replenish carbohydrate stores during exercise as well. This is not a concern if the workout or exercise routine is less than hour. However, this is important to consider for people indulging in high intensity workout routines to prevent the sugar levels in the blood becoming very low. Examples of carbohydrate snacks include cordial (750 ml), fruit (3 medium pieces) or a jam sandwich. It is also essential to frequently sip some water to prevent dehydration.

There is no generic diet which can optimize performance during exercise or sport – diet needs to be tailored to meet the athlete’s requirements

After exercise, one needs to consume adequate amount of carbohydrates to replenish muscle glycogen (stored glucose), adequate protein to repair muscle and adequate fluid to re-establish the proper hydration status. Examples of meals to consume after exercise include: 1 bread roll with cheese/meat filling with a banana or a fruit salad (300g) with fruit flavoured yoghurt (200g).

There is no specific ‘diet’ for optimizing performance during exercise routines or sports performances. The focus should be on eating adequate amounts of nutrient dense foods as fuel for your body. These are principles that may be useful to anyone who is physically active, not just athletes.

This article was written by our Dietitian and Nutritionist Juhi Bhambhaney. If you have questions about diet and nutrition, contact us to make an appointment to see one of our dietitians and nutritionists. We‘ll provide you with personalised and effective dietary management. Contact us today!

The post Nutrition for athletic performance and exercise appeared first on ENT Wellbeing Sydney.

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Definition – what is a vegetarian diet?

  • A semi vegetarian person who eats poultry and /or fish, dairy foods and eggs but no red meat.
  • A lacto vegetarian person consumes dairy products but no meat, poultry or fish.
  • A pescetarian person includes fish and other seafood but no meat or poultry.

Advantages of a vegetarian diet

  • Lower risk of chronic disease: High intakes of meat particularly red meat are associated with high cholesterol leading to heart disease and risk of cancers such as colorectal cancer. On the other hand the fat intake from vegetarian diets can come entirely from good fats such as olive oil, nuts and seeds, which are protective against heart disease. The fibre from fruits, vegetables, legumes and wholegrain cereals also help in lowering cholesterol as well as maintaining blood sugar levels. Keep in mind that excessive intake of alcohol and smoking can increase incidence of disease.
  • Cancer risk reduction: High intakes of meat particularly red meat are associated with incidence of cancers such as colorectal cancer.
  • Weight loss: The weight loss benefits of a vegetarian diet may be attributed to greater consumption of lower calorie foods such as vegetables and legumes in comparison to a meat based diet.

Adequacy of nutrients on the vegetarian diet

  • Protein: Soy, legumes, nuts and seeds are good sources of protein for people on a vegetarian diet. Soy in particular is a complete protein which means that it provides all the essential amino acids required by the body. Protein is essential for growth, tissue repair and synthesis of enzymes and hormones.
  • Iron: Wholegrain and fortified cereals, dark leafy green vegetables, legumes provide substantial amount of iron. Vitamin C helps with the absorption of iron. Coffee and tea should not be had along with iron containing foods as it inhibits the absorption of iron. Iron is an important component of haemoglobin that carries oxygen from lungs throughout the body. Deficiency of iron causes a decreased capacity to work and impaired intellectual performance.
  • Calcium: Low fat dairy products, leafy greens such as kale and collard greens and calcium fortified breakfast cereals can provide adequate calcium to a person on a vegetarian diet. In order to increase absorption of calcium, adequate vitamin D is required which is mainly obtained through exposure to sunlight. A supplement may be required to meet requirements for Vitamin D. Excessive salt and caffeine intake decrease absorption. Phytic acid found in raw vegetables decreases the absorption of calcium. Hence vegetables should be cooked appropriately. Calcium is required for optimising of bone health. Lack of calcium can lead to osteoporosis.
  • Vitamin B12: Eggs and dairy products are good sources. Adequate Vitamin B12  is required for maturation of red blood cells. Inadequate Vitamin B12 can lead to macrocytic anaemia.
  • Zinc: Legumes, wholegrain eggs, cheese and zinc fortified breakfast cereals are sources of zinc. Absorption can be increased by soaking legumes, consuming sprouted brans, grains and seeds and consuming foods that contain organic acid such as citric acid in fruits and vegetables at meal times.
  • Omega-3: Flax-seed oil and walnuts are good sources. Protective against diseases such as heart disease, rheumatoid arthritis and depression.

 Verdict on a vegetarian diet

A balanced vegetarian diet as part of a healthy lifestyle that includes adequate exercise can be protective against a number of diseases such as heart disease, diabetes and cancer. So if the vegetarian diet suits you, you have the green light from me!

This article was written by our Dietitian and Nutritionist Juhi Bhambhaney. If you have questions about diet and nutrition contact your local doctor, who will arrange for you to see a dietitian and nutritionist. We‘ll provide you with a simple and effective routine targeted to your concerns. Contact us today!

The post Vegetarian Diet – Good or Bad? appeared first on ENT Wellbeing Sydney.

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Definition – what is a vegetarian diet?

  • A semi vegetarian person who eats poultry and /or fish, dairy foods and eggs but no red meat.
  • A lacto vegetarian person consumes dairy products but no meat, poultry or fish.
  • A pescetarian person includes fish and other seafood but no meat or poultry.

Advantages of a vegetarian diet

  • Lower risk of chronic disease: High intakes of meat particularly red meat are associated with high cholesterol leading to heart disease and risk of cancers such as colorectal cancer. On the other hand the fat intake from vegetarian diets can come entirely from good fats such as olive oil, nuts and seeds, which are protective against heart disease. The fibre from fruits, vegetables, legumes and wholegrain cereals also help in lowering cholesterol as well as maintaining blood sugar levels. Keep in mind that excessive intake of alcohol and smoking can increase incidence of disease.
  • Cancer risk reduction: High intakes of meat particularly red meat are associated with incidence of cancers such as colorectal cancer.
  • Weight loss: The weight loss benefits of a vegetarian diet may be attributed to greater consumption of lower calorie foods such as vegetables and legumes in comparison to a meat based diet.

Adequacy of nutrients on the vegetarian diet

  • Protein: Soy, legumes, nuts and seeds are good sources of protein for people on a vegetarian diet. Soy in particular is a complete protein which means that it provides all the essential amino acids required by the body. Protein is essential for growth, tissue repair and synthesis of enzymes and hormones.
  • Iron: Wholegrain and fortified cereals, dark leafy green vegetables, legumes provide substantial amount of iron. Vitamin C helps with the absorption of iron. Coffee and tea should not be had along with iron containing foods as it inhibits the absorption of iron. Iron is an important component of haemoglobin that carries oxygen from lungs throughout the body. Deficiency of iron causes a decreased capacity to work and impaired intellectual performance.
  • Calcium: Low fat dairy products, leafy greens such as kale and collard greens and calcium fortified breakfast cereals can provide adequate calcium to a person on a vegetarian diet. In order to increase absorption of calcium, adequate vitamin D is required which is mainly obtained through exposure to sunlight. A supplement may be required to meet requirements for Vitamin D. Excessive salt and caffeine intake decrease absorption. Phytic acid found in raw vegetables decreases the absorption of calcium. Hence vegetables should be cooked appropriately. Calcium is required for optimising of bone health. Lack of calcium can lead to osteoporosis.
  • Vitamin B12: Eggs and dairy products are good sources. Adequate Vitamin B12  is required for maturation of red blood cells. Inadequate Vitamin B12 can lead to macrocytic anaemia.
  • Zinc: Legumes, wholegrain eggs, cheese and zinc fortified breakfast cereals are sources of zinc. Absorption can be increased by soaking legumes, consuming sprouted brans, grains and seeds and consuming foods that contain organic acid such as citric acid in fruits and vegetables at meal times.
  • Omega-3: Flax-seed oil and walnuts are good sources. Protective against diseases such as heart disease, rheumatoid arthritis and depression.

 Verdict on a vegetarian diet

A balanced vegetarian diet as part of a healthy lifestyle that includes adequate exercise can be protective against a number of diseases such as heart disease, diabetes and cancer. So if the vegetarian diet suits you, you have the green light from me!

This article was written by our Dietitian and Nutritionist Juhi Bhambhaney. If you have questions about diet and nutrition contact your local doctor, who will arrange for you to see a dietitian and nutritionist. We‘ll provide you with a simple and effective routine targeted to your concerns. Contact us today!

The post Vegetarian Diet – Good or Bad? appeared first on ENT Wellbeing Sydney.

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People often ask what is the best thing to put on to their toast in the morning for breakfast. There is a constant debate on whether butter is better as it is more natural or margarine is better due to its lower saturated fat content. At the end of the day it is up to you to decide what suits you best. A small spread of butter a day will not increase your cholesterol levels or affect your weight in a big way.

Bad cholesterol

Increased consumption of saturated fats raises the amount of LDL cholesterol in the blood which increases the risk of cardiovascular disease.

Good cholesterol

Consumption of monounsaturated fats raises HDL cholesterol which reduces the risk of cardiovascular disease. Hence, spreads which are low in saturated fat and high in monounsaturated fats are the healthiest.

Types of spreads:

Butter vs. Margarine

Butter contains about 51g of saturated fat per 100g. Margarine on the other hand contains 15g per 100g of saturated fat. Churning cream will make butter, whilst margarine is made from a combination of oils through a process known as hydrogenation.

Olive oil spread

Olive oil spread contains approximately 17g of saturated fat per 100g and a high amount of monounsaturated fat (more than 35g).

Avocado spread

Mother nature has given us an amazing fruit which is high in monounsaturated fat (good for cholesterol), antioxidants such as Vitamin C which is protective against heart disease as well as fibre(4g/100g) which is important for gut health and reduces the risk of diseases such as diabetes and high cholesterol. One can have mashed avocado on toast or make it into guacamole by adding lime juice, tomato, onion, garlic and chilli.

Flora Proactive spread

It has minimal saturated fat and added plant sterol which may help to lower cholesterol in conjunction with an overall healthy diet that includes sufficient amounts of fruits and vegetables.

Reduced fat cheese

Although it contains a decent amount of saturated fat, it provides a good quantity of protein and calcium. Above all, it can be a good option to include couple of days a week.

Hummus

Originated from the middle eastern cuisine, hummus is very popular due to its amazing flavour and nutritional properties. Hummus is made from chickpeas, tahini, olive oil, lemon juice, salt and garlic. It is low in saturated fat (bad fat) and high in monounsaturated fat (good fat). In addition, it is high in dietary fibre and low in calories (30 calories in 1 tablespoon).

Varying your diet with these different types of spreads can help break the boredom. It can also reduce the stress you might feel about over consuming saturated fat.

This article was written by our Dietitian and Nutritionist Juhi Bhambhaney. If you have questions about diet and nutrition contact your local doctor, who will arrange for you to see a dietitian and nutritionist. We‘ll provide you with a simple and effective routine targeted to your concerns. Contact us today!

The post What is the best spread for your toast in the morning? appeared first on ENT Wellbeing Sydney.

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