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·       Vegetarian diets would be high in fibre and low in fat if the food choices and preparation methods are appropriate.  This will contribute beneficial impact on health such as weight control, lower risk of heart disease

·       However, if we consume a lot of deep fried foods, it will also lead to high fat intake even though the raw ingredients are from plant sources, which is low in saturated fat and cholesterol.

·       Those who eat eggs, whole milk, cheese, fried foods, and desserts can easily exceed their intake of calories, saturated fat and cholesterol.

Protein:

·       Vegetarian exclude milk products and eggs can select legumes, nuts, and seeds and products made from them, such as peanut butter, tempeh, and tofu, from the meat group

·       Can use soy milk to substitute for cow’s milk. Eg. Soy milk fortified with vit D and calcium

·       Complementary proteins (Combining rice with beans or Peanut butter with bread)

Other concerns: vegetarian diets are generally low in iron, zinc, calcium, vit B12 and vitamin D

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Reduce your saturated fat intake when you cut down your total fat intake.

Look out for visible and ‘hidden’ sources of fat.

Visible sources of fat include oil floating on soups, creamy sauces and thick curries and the glistening coating on deep fried food.

‘Hidden’ sources of fat refers to the fat that blends so well into foods like cakes, pastries and certain kuehs.

Fat Trap!

The way food is prepared can change its fat profile. Processed foodusually has a higher fat content. For example, a steamed fish haslittle fat, but a commercially breaded deep-fried fish fillet has 4 times more fat, most of it saturated fat.

Commercially prepared nuggets (pre-fried) are still high in fat even though we bake them when serving at home.

Tips: (extracted from HPB)

Cooking

Use less oil. Choose oils higher in unsaturated fat.

Replace coconut cream or milk with reduced-fat milk.

Use reduced-fat milk in beverages and cereals instead of creamer and condensed milk.

Limit deep-frying to twice a week.

Cool soups, curries and stews to allow fat to solidify. Skim off the solidified fat before reheating.

Use fat spreads (e.g. peanut butter, margarine, butter, cheese spreads and kaya) sparingly.

Choose soft margarine over hard margarine.

Replace meat dishes with tofu, peas and lentils on some days.

Use lean cuts of meat and poultry. Remove visible fat and skin.

Eating out

Ask for less oil.

Ask for skin to be removed from meat and poultry dishes.

Choose dishes cooked without coconut cream or coconut milk.

Choose plain rice over flavoured rice (e.g. chicken rice, nasi lemak,nasi briyani).

Buying food products

Choose products with the Healthier Choice Symbol (HCS).

Read the Nutrition Information Panel (NIP). Compare the NIP of similar food products and choose those that are lower in fat.

Read the ingredient list for fat and oils. Ingredients are listed in descending order by weight. When oils are listed high on the ingredient list, their content in the product is of the highest amount.

Generally, all oils used in processed foods are blended or hydrogenated. Thus processed foods have proportionately higher amounts of saturated fat and/or trans fat.

Choose food labelled ‘low fat’, ‘reduced fat’, ‘skimmed’ or ‘fat free’.

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Many popular high-protein, low-carbohydrate diets are low-calorie diets. Any diet, regardless of its dietary composition, that does not provide enough energy to meet the body’s energy needs will lead to weight loss.

People on high-protein, low-carbohydrate diets are usually advised to eat large amounts of protein-rich foods such as meat, poultry, eggs and fats, and to restrict carbohydrate-rich foods such as rice, noodles, bread and most fruit and vegetables.

Eating foods made from refined carbohydrates (e.g. sugar, white flour, white rice) has the effect of raising blood sugar levels quickly, followed by a dip. Such effects can trigger hunger pangs and overeating.

However, foods such as whole grains, fruit, vegetables and beans are good sources of unrefined carbohydrates. These foods tend to contain more water and dietary fibre and provide bulk, reducing the risk of overeating. A diet high in fruit, vegetables and whole grains also reduces one’s risk of getting chronic diseases.

High protein, low-carbohydrate diets are not recommended because:

they exclude important groups of food and are nutritionally inadequate.

little is known about the safety of such diets when consumed over a long period of time, especially its effects on blood cholesterol levels, bone loss and kidney stones.

Brain cells need glucose as primary fuel source and other functions of CHO

* Restrict CHO to a very low level can lead to ketosis and protein sparing effect

* For effective long term weight control, manage total calorie intake, maintain balanced diet and increase physical activity

Expensive diet

Some side effects such as fatigue, constipation, nausea, and gallstones

Promote eating disorders

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Brown sugar contains more minerals e.g. magnesium, iron, calcium

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brown sugar and raw sugar contains more minerals than white sugar

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Brown sugar and raw sugar have different taste

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Brown sugar and raw sugar have different taste

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HI NADIA

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Raw sugar is healthier as it contains minerals and nutrients. These minerals and nutrients are stripped from white sugar and brown sugar

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No real health benefit but can use as nice colouring for cake

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To enter ketosis the person has to stay at a net carb value of <20g
Problematic because ppl ask why you nvr eat rice

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* High protein, low carb = low-calorie diet
* Calorie deficit --> weight loss

* increase high-protein foods (meat poultry eggs), restrict carbs (rice, noodles, bread)
* quality of carbs? simple vs. complex

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Avoid what? Increase what?

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Are any of these 'healthier' than the other?