Knowing Nutrition

Posts tagged nutritionist

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Hey everyone, sorry I have been M.I.A. lately!  Things have been crazy busy, with work and starting up my new business, planning my wedding (and getting married of course - see pic), heading to Queenstown for a brief honeymoon, and now my husband (Miles) and I are packing up all our belongings - which has been a mission to say the least - as we are moving to London in April! Such an exciting time for us!
In the meantime we are moving in with my parents, so we can spend Christmas and the New Year with them (and also go on a camping holiday) before we spend 2 months travelling around South America on our way to London.
I have reduced my clientelle on my website for now, and will pick this back up again once we are settled in London. If you are interested in becoming a client, please e-mail me at tracey@knowingnutrition.co.nz.
I really want to keep updating this blog regularly and as much as possible over this time, so I would love your ideas on what you would like to see/read more of!
Tracey xx

Hey everyone, sorry I have been M.I.A. lately!  Things have been crazy busy, with work and starting up my new business, planning my wedding (and getting married of course - see pic), heading to Queenstown for a brief honeymoon, and now my husband (Miles) and I are packing up all our belongings - which has been a mission to say the least - as we are moving to London in April! Such an exciting time for us!

In the meantime we are moving in with my parents, so we can spend Christmas and the New Year with them (and also go on a camping holiday) before we spend 2 months travelling around South America on our way to London.

I have reduced my clientelle on my website for now, and will pick this back up again once we are settled in London. If you are interested in becoming a client, please e-mail me at tracey@knowingnutrition.co.nz.

I really want to keep updating this blog regularly and as much as possible over this time, so I would love your ideas on what you would like to see/read more of!

Tracey xx

(Source: knowingnutrition)

Filed under Nutrition nutritionist nutritious health health food healthy eating healthy healthy food clean eating vegan vegetables vegetarian

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pressmusicplay asked: Hey Tracey, I found your blog because I was searching for help about my nutrition. I started tracking my intake on myfitnesspal and today I discovered the "calory analysis". It said that I ate up to 45% fats, 40% fiber and 15% protein. Now my question: is this far to much fat? And how could I change it if it is too much? Thank you 💕

Hey! According to the NZ acceptable macronutrient distribution range you should be having 45-65% Carbs, 15-25% protein, and 20-35% fat. So your intake is a higher than than the recommendation, and you would benefit from lowering it. It is difficult for me to suggest changes without knowing your current intake so let me know what your current diet is like and I can help you out Tracey :)

Filed under Nutrition nutritionist health health food healthy eating

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Micro-nutrient Monday!

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Vitamin A is a fat soluble vitamin that is found in the body in 3 forms: retinol, retinal and retinoic acid. Together they are classed as retinoids. In food, vitamin A can be found in two main forms: derived from animals as retinyl esters, which are easily digested and absorbed by the intestine as retinol; and derived from plants as carotenoids. Only some carotenoids contain vitamin A activity, these include α-carotene, β-carotene and β-cryptoxanthin - β-carotene being one of the most well-known phytochemicals.

Vitamin A is very versatile. Its major roles include: vision promotion; participation in protein synthesis and call differentiation – to maintain the health of the skin and other epithelial tissues; and it also supports growth and reproduction.

Vitamin A deficiency is not as common in NZ as what it is in developing countries, however symptoms include night blindness, damage to the eyes, lowered immunity to infectious disease, and white lumps forming at the hair follicles (known as hyper-keratosis).

So how much do we need?

 It depends on your age and gender, so check the table below for your recommended dietary intake per day.

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Where can we get it from?

The most significant sources of vitamin A include:

As retinol: Beef liver, cheese, butter, cream and milk

As β-carotene: Orange fruit and vegetables (carrots, pumpkin, kumara, apricots, rock melon), broccoli, spinach and other dark green leafy vegetables.

The table below shows the amount of retinol equivalents/100g (or 100mL for fluids).

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References:

Ministry of Health. (2005). Nutrient Reference Values for Australia and New Zealand. Wickliffe.

Whitney, E. &. (2008). Understanding Nutrition. California, USA: Thomson Wadsworth

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Filed under vitamin a vitamin Nutrition knowing nutrition nutritionist health fitness micronutrient monday micronutrients

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Want to lower your weekly food bill and improve your health?

Opting to include three to four plant based meals during the week can lower your food bill significantly! Not only that, but lowering your meat consumption and increasing plant food intake can also have a positive effect on your health and lower your risk of developing health problems such as heart disease and cancer.

How about starting off with this delicious meal:

AND IT ONLY COSTS NZ$3.07 PER SERVE!

A close up of the nutrition information panel is below. In addition to what you usually find on nutrition information panels, I have included some vitamins and minerals of interest.

Tracey @ Knowing Nutrition

Filed under knowing nutrition Nutrition nutritionist vegetarian plant based health health food healthy eating heart health healthy living recipes

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This week is world action on salt week!

It is widely recognised that a high salt intake causes high blood pressure and is linked to a huge number of conditions and diseases, including stroke, heart disease, kidney problems, osteoporosis.

Recommended MAXIMUM salt intakes (for NZ and Aus)

Do you check everything you eat (ie packaged food for sodium amounts) and keep tabs on how much salt you add to your meals? A lot of people do not realise how much salt they are actually consuming so this week is all about paying attention to how much salt you are having.

Some ideas to lower your salt intake:

  • Always remember to check the labels and choose lower salt options
  • Look for lower salt and ‘no added salt’ versions of your usual foods in the supermarket e.g. canned vegetables, tinned fish in spring water, ketchup and baked beans
  • Cook from scratch using unprocessed meat, fish and vegetables
  • Avoid adding salt during cooking, try adding other flavours instead
  • Always taste your food before adding salt at the table
  • Cut back on sauces such as soy sauce, ketchup, brown sauce and salad dressings as these can be high in salt
  • Try reducing the amount of salt you add gradually over a couple of weeks, allowing your taste buds time to adjust
  • Use a mix of herbs and spices to add to the complexity of flavour of your foods
  • Make your own salad dressingbased on balsamic, cider or rice vinegars

Finally here is a low salt shopping guide from World Action on Salt on healthy choices:

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Filed under salt Nutrition nutritionist health healthy eating food

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Anonymous asked: How many nuts (almonds, cashews ) etc do you recommend to consume? SHould i be eating good fats everyday?

Hiya, a small handful of nuts each day is an excellent snack. Not only do they provide you with good fats (omega 6 and omega 3) but they also contain a variety of essential vitamins and minerals. Below I have made tables to show what nutrients some popular nuts have - based on a serving of 20grams. I love to snack on a mix of raw almonds, cashews and walnuts… yummm!

 

Filed under nutrition health nuts nutritionist healthy eating