COLUMN: Did you know? Here are some frequently asked nutrition questions...

It can be a confusing world out there when it comes to understanding food, how it works and what we should be eating. Have you ever wondered if you should be avoiding one thing and eating more of another?

Here nutritionist Laurann O’Reilly and owner of Nutrition By Laurann answers some of those frequently asked nutrition questions

Food Questions

- Are Eggs Bad For Me? Eggs are a nutritious whole food which are an inexpensive source of protein and contain other nutrients such as carotenoids, vitamin D, B12, selenium and choline. Whilst they are high in cholesterol, the cholesterol in eggs doesn't seem to raise cholesterol levels the way some other foods, such as those high in trans fats and saturated fats, do.

Tip 1:
When eating eggs, it is also important to pay special attention to the foods you eat alongside them such as, white bread (opt for wholemeal or wholegrain), butter, salt, and/or processed meats like bacon or sausages, which are not so good for our hearts.

Tip 2:
Aim to keep intake under 300 milligrams (mg) a day. One large egg has about 186 mg of cholesterol — all of which is found in the yolk, if you like eggs but don't want the cholesterol, use only the egg whites. 

Tip 3:
There are more important changes we should be focusing on, such as increasing vegetable intake, eating more whole and less processed foods, reducing saturated and trans-fat intake, rather than restricting egg intake

- Does Fat Make You Fat?
Many people seem to think that fat makes you fat, when in fact we need a certain amount of fat in our diet to absorb our fat-soluble vitamins (A, D, E & K) as well as fats being a structural component of our cells and important for hormone production. We have what I consider ‘bad fats’ and ‘good fats’.

‘The Bad Fats’:
Are the ‘saturated’ and ‘trans fats’ which can increase our ‘bad’ cholesterol (LDL) levels and increase our risk of heart disease. Food Sources: Solid fats, meat fats, cheap vegetable oils, baked goods as well as processed foods .

‘The Good Fats’:
Include unsaturated fats which increase our ‘good’ cholesterol (HDL) as well as improving our circulation, skin, joint health, brain function and vitamin absorption. Food Sources: Include oily fish (salmon, herring, sardines), walnuts, flaxseed, chia seed and extra virgin olive oil.

- Are Smoothies Full of Sugar?
As fruit contains a type of sugar called ‘fructose’ they do indeed contain sugar, however whole fruits contain more fibre which slows the rate at which sugar enters our blood. When we blend fruit into smoothies, this breaks down the fibre causing a sudden spike in our blood sugar levels.

Tip:
Smoothies are still a great way of fitting in a variety of different fruits and mixed with some yogurt some calcium too. To make your smoothie healthier you can put back in the fibre by adding oats, chia or flax seeds after blending your smoothie.

- What’s The Difference Between Probiotics and Prebiotics?
When it comes to gut health it’s important to know the difference between these two.

Probiotics:
Are friendly live bacteria and yeasts which can be consumed to balance the healthy bacteria in our gut. Sources include: Probiotic yogurts and fermented foods such a kombucha, kefir & sauerkraut. Note: If you have recently been on a course of antibiotics you it may be helpful to take a probiotic supplement to restore your gut bacteria again. A good choice is the Udo’s Super 8 Microbiotic, and remember to keep it in the fridge.

Prebiotics:
Help to feed our good bacteria. Sources include: bananas, apples, onion, garlic, leek, asparagus, wheat bran, oats, barley chicory root (you can get this in a drink in most health stores)

Is it Okay To Eat An Unlimited Amount of ‘Healthy’ Food?
Unfortunately it is possible to have too much of a good thing by eating large quantities of food. It is important to keep an eye on your food portion sizes as well as your frequency of eating. Even if it’s healthy can result in a calorie (energy) surplus resulting in weight gain.

- Are All Diet Foods Are Safe & Healthy?
Please be careful when it comes to foods advertised as ‘diet’ or ‘low fat’- Sometimes it really is too good to be true. Many companies prey on the vulnerable who are doing their very best to lose weight. Many so called ‘low fat’ products may in fact be high in sugar, whilst many ‘diet’ products such as diet soft drinks contain harmful artificial sweeteners and are highly processed.

Tip 1:
When it comes to drinks you can make the simple change of swapping diet soft drinks to fruit infused water (for example put lemon and mint in a jug of water and leave it in the refrigerator for a few hours/overnight)

Tip 2:
Instead opt for a healthy balanced diet, find stress reduction methods and increase your physical activity levels
- What Is The Deal With Gluten?
Gluten is a type of protein found in the certain grains such as wheat, durum wheat, barley, rye, oats, spelt. Whilst many of us can tolerate gluten with no problems, others may have gluten intolerance and in some cases coeliac disease. However recently individuals have been eliminating out gluten without evidence of either:

Gluten Note 1:
The gluten containing foods are an important source of nutrition containing valuable vitamins and minerals, eliminating these products particularly in children without evidence of gluten sensitivity can result in nutrient deficiency

Gluten Note 2:
It’s important to have been consuming gluten should one wish to get tested for sensitivity of it.

Training & Sports Nutrition

- Can Exercise Alone Can Lead To A Healthy Weight Loss?
When it comes to weight loss, physical activity and nutrition come hand in hand. You can’t get the results you seek by working out and eating unhealthy food or eating healthy and doing little or no physical activity.

Tip:
Remember the 80:20 rule, it’s 80% what you eat and 20% physical activity so, diet plays a huge role in achieving a healthy weight loss.

- Is It Possible To Drink Too Much Water When Training or Playing Sports?
It’s really important that we meet our minimum fluid requirement every day, before sports this is 35ml x kg bodyweight. If we sweat heavily when training or playing sports it’s really important to not only drink additional water but to replace our salts or electrolytes, this can be done by adding a salt tablet such as ‘High 5 Zero Electrolyte Tablets’ to our water bottle.

Vitamin Questions

- Why Does My Pee Turn Yellow When I Take Certain Vitamins?
High levels of certain vitamins can turn your pee a bright, almost neon-yellow colour, please don’t fret, this is totally normal. The most common vitamins to do this are Vitamin C, Beta Carotene and Vitamin B2 (also known as riboflavin, which is found in most multivitamins). The neon yellow colour in pee is just sign that you're taking more than your body needs and is a healthy sign that your body is eliminating any excess.

- Does It Matter When I Take My Vitamins?
As some vitamins and minerals are required for the absorption certain nutrients (for example we need vitamin C for the absorption of iron and vitamin D for the absorption of calcium), it’s often best to take your vitamins along with food unless instructed otherwise by a health professional.

- Does Caffeine Affect The Absorption of Vitamins?
Yes, caffeine has a mild diuretic effect, which increases your need to pee. As a result, water-soluble vitamins, such as vitamin C and B Vitamins and can be depleted due to fluid loss. Caffeine can also interfere with absorption of vitamin D and calcium, both of which are important for bone health as well as iron which plays an important role in carrying oxygen around our body.

Tip: If you enjoy your cup of tea or coffee, leave a couple of hours at least before or after taking your vitamins.