Diet and Nutrition: July 2015

Tags: Diet , Nutrition

Diet and Nutrition with Ceitanna Cooper
1:00 PM - 2:00 PM, Fri 17 Jul


AXA PPP healthcare asked:
We have had this question through: Is there any problem with eating lots of fruit each day? Are too many fruit sugars and acids bad for you?

AXA PPP healthcare commented:
The sugar contained in fruit is metabolised very differently in the body from ordinary table sugar and added sugars found in many processed goods.  Fruit is a complex carbohydrate and due to its fibre content it slows down the digestion of sugar in body and consequently provides a more sustained release of energy into the system.   It is important to remember fruit offers so much more than just the natural sugar it contains; it is packed with lots of different vitamins, minerals, antioxidants and phytonutrients- all properties which help reduce disease risk. 
I would suggest as part of your 5 a day you look to break this down into 2 portions to come from fruit and the other 3 vegetables.  Opting more frequently for fruit lower in sugar may be something you may wish to consider also- blueberries, green apple, grapefruit and kiwi fruit are lower in sugar than dried fruit, mango and banana for example.   


AXA PPP healthcare asked:
Here is another question we have had through, Is tea good for you? What are the health risks, if any?

AXA PPP healthcare commented:
May I ask during a typical day how many cups of tea would you normally drink?

AXA PPP healthcare commented:
In general it is recommended that you try not to consume any more than 3/4 caffeinated beverages per day (this includes tea, coffee, energy boosting drinks and cola for example). 
Caffeine is a stimulant and is often one of the key factors I find that leads to disruptions with individuals sleep patterns.  As a result of this, I often recommend to clients to try to avoid drinking caffeine late into the afternoon. Good alternatives if you enjoy a hot beverage can be herbal teas or hot water with fresh fruit.  Be careful with green tea as this does still contain caffeine (yet a lower amount).   
I would also recommend that you ensure that you are consuming plenty of water. You need to look to drink 2 litres per day.  When you reach for your next cup of tea and/or biscuit it may be that you are actually just thirsty and water would hit the mark spot just as well. 


Anonymous477 asked:

I've been recommended quite a few times about the benefits of nuts and seeds in my diet to help with 'healthy fats' and cholesterol i've been told. I just wondered whether you can provide me with some more information about which nuts and seeds are the best to have and in what quanity as well?

AXA PPP healthcare commented:
Nuts and seeds are a great source of protein, unsaturated fat and vitamins. 
The key here is to choose plain nuts (so nothing salted, sugary and/ or honey-roasted I am afraid). Great options include almonds, Brazil nuts, walnuts, pistachios, cashews, macadamias, peanuts, pumpkin seeds, flaxseeds, chia seeds, sunflower seeds.
You are very right to question quantity, as too much of a good fat can negate its positive benefits to our health.  As a general rule of thumb it is advised that you consume no more than a small handful per day. Nuts can be one of those 'once you start you just can't stop' type of snacking food- a good trick is to prepare / portion this out before hand, using a small Tupperware for example to help ensure that you don't over consume.

Anonymous477 commented:
Brilliant thank you - There seems to be a lot that I like in that list you've provided.


Nix asked:
Hiya, i'm concerned about the amount of sugar I eat and am really trying to cut down. Can you recommend a healthy breakfast alternative to sugary cereals?”

AXA PPP healthcare commented:
They're lots of tasty and speedy alternative out there. Here are a few good examples to consider:
- Porridge oats and fresh fruit
- Eggs (scrambled, poached) on whole grain toast (I like to add spinach to this)
- Crushed avocado and tomato on whole grain toast (crumbled feta on top of this can be a nice addition)
- Natural yoghurt, fresh fruit with added nuts and seeds
- Homemade vegetable and fruit smoothie

Nix commented:
Thanks for this, what type of vegetables would you suggest for the smoothie?

AXA PPP healthcare commented:
Spincah, kale, carrots and beetroot help make a great smoothie!
A personal favourite of mine is: beetroot, cucumber, carrot, green apple and grated fresh ginger


Nix commented:
Sounds good - i'll give the beetroot one a try!


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