Questions about the X-PERT Health “Nutrition for Health” model
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What is classified as a processed food?
This is not an exact science! All food has usually been processed to some extent, and there isn’t always a clear distinction between “processed” foods we would try to avoid and “real” foods we are less likely to discourage.
We generally define “processed” as a food that has had something added or taken away, or in which the nutrients might have been damaged. For example:
• Orange juice would be classed as processed because the fibre from the whole fruit has been removed
• Spreads from vegetable oils are classed as processed because the fats are damaged in their production
• We wouldn’t classify Shredded Wheat and Weetabix as processed because they still include all the nutrients from the raw ingredients, and so are better options than cereals with are often sugar rich and/or fibre depleted
Some foods are more processed than others, and it will still be better for most people to choose minimally processed foods rather than more heavily processed goods.
Where do ready meals go on the Nutrition for Health Model?
They would be best placed in the processed square, as they are usually a mixture of processed protein, refined carbohydrates and processed fats. The specific ingredients of the meal would need considering to decide which groups to place the portions in when performing a dietary self-assessment. Most ready meals would be discouraged because of the processing involved and because they often have unhealthy things, like sugar or preservatives, added.
Are bacon, ham and sausages classified as proteins or are they considered to be processed meats?
This is not black and white, but generally they would be best placed in the processed square. It is possible to obtain minimally or non-processed products in these categories though; for example a ham joint that you cook yourself, bacon that is naturally cured or sausages that have a high meat content with few added ingredients. These would therefore be placed in the protein section.
I’ve heard that processed meat is bad for us, so should I avoid bacon?
Processed meat is meat that has been preserved by curing, salting, smoking, drying or canning. Food products categorised as processed meat include sausages, hot dogs, salami, bacon, ham, salted and cured meat, corned beef, smoked meat, dried meat, beef jerky and canned meat. Health-conscious people have been aware that processed meat has been linked with harmful effects on health for many years and therefore eating high amounts of processed meat is more common among people with unhealthy lifestyle habits. Some studies have shown that eating high amounts of processed meat over a long period may increase the risk of many chronic diseases, such as heart disease and cancer but it is possible that this may be due to the other unhealthy lifestyle factors such as smoking and consumption of refined carbs and vegetable oils. However, processed meat does contain various chemical compounds that are not naturally present in fresh meat and many of these compounds may be harmful to health. More research is needed and in the meantime, only consume in moderation. Where possible purchase products that have been smoked or cured using natural methods rather than chemicals.
Would cakes go in the processed square or carbohydrates section?
If the cakes were bought- or made using sugar, flour and margarine or vegetable oil – they would go into the processed square as being a mix of refined carbs and fats. However, if people bake using non-processed, natural ingredients such as ground almonds/golden milled flaxseed, butter, eggs, cocoa power and polyol sweeteners (e.g. erythritol/xylitol) you would add it to the non-processed fats and non-processed carbs sections.
What counts as one portion of crisps and where would this fit in the Nutrition for Health model?
1 portion of crisps is about 16g (approximately 1/2 packet, depending on the brand/type). Crisps would fit into the central processed square of the model and would count as one portion of processed carbs and one portion of processed fats if included in a dietary self-assessment.
What section would fizzy drinks go in?
Fizzy drinks would be classed as processed carbohydrates, unless they are “diet” drinks with artificial sweeteners; in which case they may not contain any carbohydrates. In this case you may not record them in the Nutrition for Health model, but it is important to consider the pros and cons of artificial and nutritive sweeteners.
Which food group would hummus and other dips fit into?
Hummus is made from chick peas, and therefore would normally be placed in the protein section where other pulses would go. Other dips like sour cream, onion and garlic would often be placed in the fats section; it depends on what the main ingredients are!
Is full-fat milk better than semi-skimmed or skimmed milk?
Full-fat milk contains more omega-3 fatty acids than semi-skimmed or skimmed milk, and can help people to feel fuller for longer due to the higher fat content. Increased consumption of full fat milk has been linked to a reduced risk of developing the metabolic syndrome (a group of related risk factors including high blood pressure, low HDL cholesterol, high triglycerides (fats in the blood), high fasting blood glucose, and abdominal obesity). It is suggested that this may be due to the fatty acid content of full fat milk.
Skimmed and semi-skimmed milk are more processed than full-fat milk, and they often have to have vitamins added to replace those lost during the removal of fat. As with any carbohydrate containing food it is important to consider how much milk someone is having so they don’t exceed their own carb tolerance level.
Is it true that consuming too much protein can affect glucose levels in patients with diabetes?
56g of glucose can be derived from every 100g of protein eaten, so it is possible that overconsuming protein can cause an increase in blood glucose levels. Not all protein will be converted to glucose however, and it is important to consume an adequate amount of high-quality protein for growth and repair. Protein is also fantastic for helping people to feel fuller for longer after a meal.
How do you know if meat is from grass fed cattle?
This will depend on whether you are examining meat in a supermarket, a butcher or at a restaurant or with family or friends and have no idea what the source is.
• If you’re at a supermarket it will likely say on the label somewhere if the meat is grass fed or not (as this is often a selling point used to justify an increased price!). If it does not say, it is likely that it was not grass fed/pasture raised
• If you are in a butchers, simply ask the butcher. More often than not they will know
• If you do not know the source of the meat, look out for these factors: the fat will be yellowish in colour as opposed to the white colour of grain fed; grass fed meat will be slightly tougher than the softer texture grain fed (this makes it great for slow cooking); grass fed meat will tend to have a stronger flavour; there will be less marbling within the meat itself (intramuscular fat) in grass fed meat compared to grain fed.
Does pineapple contain more carbohydrate than other fruit?
Pineapple (8g carbs per 80g portion) has double the carb content of some other fruits, for example berries (4g per 80g portion). Although this may not seem like a lot of carbohydrate the important point to note is that many people overconsume fruit. A serving of pineapple could easily be 240g, which is 24g carbs! Therefore, the take home message is to have small servings. If you are unsure what 80g looks like, then weigh the fruit!
What alternatives can vegetarians/vegans have rather than milk, eggs and meat to get their calcium and protein?
The Authority Nutrition website has some very useful content about vegan and vegetarian diets. For example the bullet points below are from this link, which also includes references for many of the claims:
• Tofu, tempeh and seitan: These provide a versatile protein-rich alternative to meat, fish, poultry and eggs in many recipes.
• Legumes: Foods such as beans, lentils and peas are excellent sources of many nutrients and beneficial plant compounds. Sprouting, fermenting and proper cooking can increase nutrient absorption.
• Nuts and nut butters: Especially unblanched and unroasted varieties, which are good sources of iron, fibre, magnesium, zinc, selenium and vitamin E.
• Seeds: Especially hemp, chia and flaxseeds, which contain a good amount of protein and beneficial omega-3 fatty acids.
• Calcium-fortified plant milks and yogurts: These help vegans achieve their recommended dietary calcium intakes. Opt for varieties also fortified with vitamins B12 and D whenever possible.
• Algae: Spirulina and chlorella are good sources of complete protein. Other varieties are great sources of iodine.
• Nutritional yeast: This is an easy way to increase the protein content of vegan dishes and add an interesting cheesy flavour. Pick vitamin B12-fortified varieties whenever possible.
• Whole grains, cereals and pseudocereals: These are a great source of complex carbs, fibre, iron, B-vitamins and several minerals. Spelt, teff, amaranth and quinoa are especially high-protein options.
• Sprouted and fermented plant foods: Ezekiel bread, tempeh, miso, natto, sauerkraut, pickles, kimchi and kombucha often contain probiotics and vitamin K2. Sprouting and fermenting can also help improve mineral absorption.
• Fruits and vegetables: Both are great foods to increase your nutrient intake. Leafy greens such as bok choy, spinach, kale, watercress and mustard greens are particularly high in iron and calcium.
Bottom Line: These minimally processed plant foods are great additions to any vegan refrigerator or pantry.
Other useful links from Authority Nutrition:
www.healthline.com/vegan-vs-vegetarian
www.healthline.com/what-is-a-vegan
www.healthline.com/protein-for-vegans-vegetarians/
Is it OK to eat fruit when trying to lose weight or should I have my 5-a-day solely from salad and vegetables?
The carb content of fruits and vegetables needs to be considered depending on the dietary approach you are following, as some types are higher in carbs. Fruit contains more sugars than vegetables. The sugars are a mixture of glucose and fructose. Both can raise blood glucose and insulin levels but fructose, if eaten in large quantities, may also increase insulin resistance and the risk of developing fatty liver.
Avoid fruit juice as it has a high concentration of sugars and low nutritional value.
Non-starchy veg such as broccoli, cauliflower, courgette, spinach, kale, and green beans are lower in carbs than starchy veg such as parsnip and turnip.
Is it best to eat bananas when they’re green, yellow or brown?
It is the amount of carbs and therefore the size of the banana that is most important. The ripeness of a banana is less important and unlikely to change the impact on blood glucose and insulin levels. If anything, green bananas may have slightly less of an impact due to resistant starch than yellow or brown ones.
Are bananas good for you?
Bananas do contain several nutrients and fibre, but nothing that you can’t obtain from other foods. They are however relatively high in carbs and so, if you are restricting carbs, you may find it useful to swap for lower carb fruits such as berries.
THE FAQ FORUM IS “READ-ONLY”, SO YOU WILL NOT BE ABLE TO ADD COMMENTS TO THIS THREAD. IF YOU HAVE ANY ADDITIONAL QUESTIONS OR WOULD LIKE TO DISCUSS ANYTHING RELATED TO WHAT YOU HAVE READ HERE THEN PLEASE RETURN TO THE MAIN FORUM
