Tag: healthy foods

Nutrition and Calorie Tips

Seasonal snacks….

Dr Nancy P

Seasonal snacks…. 🐣

It’s nearly Easter – probably my favourite celebration – because I do love a chocolate egg! It’s also a symbol of new beginnings and spring. There’s loads of lovely seasonal foods around now, many of which make great snacks. A delicious seasonal snack could be some lovely fresh baby carrots (or other spring veg) with 70g humous. It’s full of nutrients – vitamin A and fibre from the carrots, good fats and protein from the humous etc and a reasonable number of cals for a snack. But you could also have an equally seasonal snack – of a creme egg (or your egg of choice!). Obviously this has a different nutritional profile – with more sugar, but fewer calories and less fat.

Both are perfectly good snacks. It doesn’t always have to be about the nutritional value of the food you’re eating. Food serves a purpose beyond pure fuel – it’s also an emotional activity. We enjoy eating and we enjoy food, and we enjoy the associations we make with food. So you could choose to snack on veg and humous. It will undoubtedly taste delicious and keep you satisfied until your next meal. Or, you may decide you’d rather enjoy a creme egg to snack on instead! Both are fine, within the context of a balanced diet overall. And as you can see from the comparison – if calories are what’s important to you – the creme egg is marginally lower anyway! lol!

So if you fancy the odd chocolate egg over the Easter period then go for it!

Happy Easter! 🐣

Xx

Tuesday Tip

Tuesday Tip: Are Seed Oils Bad?

Dr Nancy P

Tuesday Tip: Are Seed Oils Bad? 🛢️

If you’ve been paying attention to health trends lately, you may have heard that seed oils are apparently toxic. People claim that they cause inflammation, heart disease, and should be avoided at all costs. But is that really the case?

Despite the sensational headlines, the science doesn’t fully support these fears. A recent review of human research on seed oils suggests they’re not as harmful as some claim. Seed oils, like soybean, canola, sunflower, and corn oils, are simply vegetable oils extracted from plant seeds. The main concern is their high content of linoleic acid, an essential omega-6 fatty acid, which some argue may raise bad cholesterol or increase inflammation.

Whilst some studies have raised these concerns, newer, higher-quality reviews show that seed oils may actually benefit heart health. Replacing saturated fats with seed oils can lower LDL cholesterol and triglycerides, two key markers of heart disease risk. Plus, research suggests higher linoleic acid intake is linked to a lower risk of coronary heart disease and even a reduced risk of dying from it.

As for inflammation, the evidence is weak. A 2020 meta-analysis found no strong link between linoleic acid and increased inflammation. Even drastic reductions in linoleic acid didn’t lower levels of inflammatory markers.

So, should you avoid seed oils? Not unless you’re specifically intolerant or have a personal preference and don’t an actually like them . The idea that they’re “toxic” or harmful is, like many trends out there in the media, vastly overblown . Eating a balanced diet with a variety of fats – saturated, monounsaturated, and polyunsaturated is far more important.

Bottom line: Seed oils aren’t the villain they’ve been made out to be. Focus on the overall quality of your diet rather than obsessing over individual ingredients. Health isn’t about fearing one food; it’s about the bigger picture. So don’t stress over every drop of oil you use. Your heart will thank you.

Happy Tuesday! 🤗

Xx

Nutrition and Calorie Tips

Bread is bad!

Dr Nancy P

Bread is bad! 🍞

I’ve lost count of the number of times people tell me they need to stop eating bread, or that they’ve had a bad week with too much bread, or their main weight loss issue is their love of bread…..

There seems to be a common misconception that bread is inherently bad and that having it means you can’t lose weight. Bread in itself (white or brown) is not that high in calories – a typical slice of hovis is 88 cals, and even a small sourdough is only 120 cals or so. Bread in itself is not a problem, what you put on it is the problem. The scraping of butter that you barely notice almost doubles the calories that slice of bread/toast will give you. Butter and 30g jam nearly triples the calories, as does a serving of Nutella (without butter underneath)! If you’re a peanut butter fan then that 40g serving (without any butter underneath) brings that piece of toast up to 349 cals. A snack of a little cheese on toast (no butter) is around 255 cals whilst a brunch of toast, 75g avocado, egg and a little ketchup comes in at 324 cals ….

Technically it is of course possible for bread to derail you if you’re eating a huge amount, like any food, but it’s far more likely to be what you’re putting on the bread that’s doing the damage. Bread isn’t the devil; in fact it’s a great source of carbs, which we all need. It tastes good and it’s also a really convenient food for a snack or lunch (as a sandwich) etc and there’s no need to cut it out of your diet to lose weight, but it may pay to be aware of what you’re putting on it and consider some lower cal toppings if you are trying to watch the calories.

Enjoy bread responsibly 🤣

🤗 xx

Nutrition and Calorie Tips

Wholewheat Fusilli vs. White Pasta: Is the Switch Worth It?

Dr Nancy P

Wholewheat Fusilli vs. White Pasta: Is the Switch Worth It? 🍝

Many people opt for wholewheat pasta over white pasta thinking it’s the healthier choice. But is it really that much better for you?

When it comes down to the basics, white and wholewheat pasta aren’t that different. Both are made from durum wheat, but the key difference lies in the processing. Wholewheat pasta uses the entire grain, including the bran, while white pasta has been refined, removing the bran and germ. But does this processing really make a huge nutritional difference?

In terms of calories, the difference isn’t significant. Wholewheat pasta is very slightly lower in calories (around 5 – 20 fewer per 100g), but not enough to make much impact on your calorie intake . So, if you’re watching your calorie intake closely, the difference is relatively small, and you could still enjoy white pasta without worrying too much about a major increase in calories.

Wholewheat pasta does have more fibre, but the difference is also not huge with only around 1-3 grams more per 100g, depending on the brand. While that’s a slight advantage, if you’re already getting plenty of fibre from other sources like fruits, vegetables, and other whole grains, the extra fibre in wholewheat pasta might not have a huge impact on your diet.

At the end of the day, choosing wholewheat pasta over white pasta might be a great option if you prefer the taste or if you’re aiming to boost your fibre intake. But if you prefer the texture and flavor of white pasta, there’s no need to feel guilty, the nutritional differences are minimal, and both can fit into a balanced diet.

In short, don’t stress too much over the switch, choose the pasta that you enjoy most and fits into your overall diet. You’re likely to get all the nutrition you need from a variety of other foods.

Enjoy! 🤗
Xx

Tuesday Tip

Tuesday Tip: No Single Food is Making You Fat

Dr Nancy P

Tuesday Tip: No Single Food is Making You Fat 🍔

We’ve all heard the myths; fatty foods, sugar, bread, or even chocolate are the culprits behind weight gain. If you just cut them out, you’ll reach your goals. But here’s the truth- none of these foods are directly making you fat. So, what is?

It all comes down to consistently eating more calories than your body burns or a calorie surplus. If your body burns 2,500 calories a day and you consume 3,000 calories of chicken, rice, and veggies, you’ll still gain weight. Similarly, if you consume 2,000 calories of chocolate and nothing else, you’ll lose weight. It’s all about energy balance; calories in vs. calories out.

So why do some foods like chocolate, cake, or fatty snacks get blamed? It’s because they’re calorie-dense and hyper-palatable, making it easy to eat more calories than you realise. 1g of fat has 9 calories, so high-fat foods tend to be ‘more expensive’ in terms of calories. You need fats in your diet, but they are calorie-dense, so they can add up quickly if not eaten in moderation.

Carbohydrates are ‘cheaper’ because 1g of carbs provides only 4 calories. And yes, you do need carbs in your diet as they’re your body’s primary source of energy. However, when foods contain both fat and carbs (chocolate, ice cream, or cake), the calories add up quickly. While these things might not be the healthiest options, they aren’t inherently ‘bad’. They just need to be enjoyed in moderation.

So, what’s the bottom line? Fat or weight gain happens when you consistently consume more calories than you burn. This means you don’t have to give up your social life, favorite foods, or go-to treats when trying to lose weight or get lean. Once you understand the principles of nutrition, energy balance, and fat loss, it becomes much easier to make healthy decisions without feeling deprived.

So go ahead, enjoy your slice of cake or a piece of chocolate, but remember, balance is key. Knowing how to manage your calories will set you up for long-term success. Keep these fundamentals in mind, and getting lean will feel a whole lot less depressing!

Happy Tuesday! 😊

Xx