Nutritional Blog

This is a continuation of last week’s article in the Examiner in which I discussed a little about the danger of too much sugar in the diet. For example I explained you do not have to be overweight to be affected negatively by overconsumption of sugar. Individuals of normal weight are still susceptible to conditions such as high blood pressure, liver problems, type 2 diabetes, etc. I also explained how much sugar in some common foods and how so called “healthy” foods can actually be high in sugar. This week I explain food choices that can help cut your sugar intake.

How to cut down on sugar?

If you are trying to reduce your sugar intake then cut back on the following:

• Fizzy drinks, energy drinks and juices.
• Sweets, biscuits, chocolate, confectionary products 
• Be aware of that low fat products are not always low in sugar so ensure to check labels for sugar content.
• Ice cream 
• Energy bars 
• Sauces, like tomato sauce and brown sauces. 

We all know sugar is unhealthy but it is now believed that sugar can have toxic effects on our body if over consumed and cause withdrawal symptoms if suddenly removed from the diet. You do not have to be overweight to be affected negatively by overconsumption of sugar. Individuals of normal weight are still susceptible to conditions such as high blood pressure, liver problems, type 2 diabetes, etc. It may be the time to evaluate your diet and take note of how much sugar you are actually consuming. Sugar consumption has tripled over the last 50 years and mainly due to increased processed food consumption and the fact sugar is being used as a preservative in a lot of foods. There is no escaping the fact that sugar is everywhere!

Moderation 

This article is not about avoidance but more about limiting the consumption of sugar and sugar laced foods. I am a big believer in “everything in moderation” so if sugar is not eaten in huge quantities then adverse health effects are fewer.

Aisling Murray has a Bachelor of Science in Nutrition and offers a one to one specialist nutrition service at Whelehans Pharmacy. Plans start from €10 per week. Call Whelehans at 04493 34591 for an appointment

Approximately 10% of the Irish population eat sufficient oily fish to receive their necessary intake of Omega 3, an Irish survey suggested. According to a report in the Irish Times in April 2012, an IPSOS/MRBI survey found 89% of Irish people do not eat enough salmon, fresh tuna, sardines or trout to ensure that they receive the required dose of Omega 3.

Which fish oil to choose?

The best way to get Omega 3 is naturally through your diet. However, for people who do not eat sufficient fish (eg. don’t like fish), I recommend a fish oil supplement called MorEPA^® as it contains the highest level of pure omega 3 fatty acids (EPA and DHA) of any fish oil supplement on the market. It does not have a fishy aftertaste (has a lemon flavour). PlusEPA^® is a potent omega 3 supplement specifically designed to ease symptoms of mood disorders such as depression and anxiety. Both MorEPA^® and PlusEPA^® are available in Whelehans.

Aisling Murray has a Bachelor of Science in Nutrition and offers a one to one specialist nutrition service at Whelehans Pharmacy. Plans start from €10 per week. Call Whelehans at 04493 34591 for an appointment

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Migraine Action Week takes place September 12^th to 19^th. Whelehans and the Migraine Association are hosting a Migraine Information event in the pharmacy on Tuesday September 15^th from 12pm to 2pm. As a result of questions I am asked by my clients regarding migraine food triggers, I decided to revisit this subject.

Diet triggers

Keep a food diary as it can help you identify what food irritates your body and triggers an attack. Your food diary should consist of foods you ate and at what times, your sleeping pattern, weather, state of mind and emotions. It is important to keep the diary up to and surrounding the time of an attack and not just the day you have the migraine. Studies indicate food has an influence on migraines; common foods blamed for causing migraines include chocolate, cheese, red wine and dairy.  Foods containing amines (organic compounds) especially tyramine and phenylethylamine are suspected to cause migraines. Reducing the intake of foods containing amines can decrease migraines in 20% - 50% of individuals.

Including more fruit and vegetables in children’s diet will improve growth, development and vitality and prevent a range of chronic diseases such as type 2 diabetes, heart disease, high blood pressure and cancer in later life. Research shows that the more fruit and veg are available and easily accessible for children, the more likely they are to eat them. Therefore if fruit is chopped up and ready to eat, children will eat more of them. There is evidence that children need to try new fruits and vegetables up to eight or nine times before they are liked or accepted.

Avoid the post lunch dip

Many students experience fatigue or a dip in energy after lunch. High-protein lunches produce greater alertness and more focused attention, whereas lunches that are high in fat tend to lead to greater fatigue, sleepiness and distraction. Chicken, tuna, lean beef and eggs are examples of lunch options that are high in protein and low in fat.