| 1. | What is a healthy amount of alcohol to consume at an NRL party? |
| There are many schools of thought about so called 'healthy' amounts of alcohol. If you are going to consume large amounts, try to select low carbohydrate options which are available or the more suitable low calorie beverages. The best options would be to refrain from consuming copious amounts at every game as this will only increase your risk of heart disease and other chronic illnesses associated with alcohol. |
| 2. | What are some healthy tips for hosting guests? |
| Portion your food accordingly! Lots of little bites are a healthy and economic approach to hosting numerous people to watch the footy at your house. Small finger food recipes that include ingredients such as avocado will satiate and impress your guests. You can find some quick party food ideas on our I Heart Footy site. |
| 3. | Should we watch every game on TV? |
| Try not to encourage long periods of viewing in front of the TV without some form of activity. Organise half-time exercises, such as outdoor games etc. The NRL games are also on the radio and an active option could be to listen to the games whilst performing family activities. |
| 4. | What are the health risks involved with watching too much TV? |
| Research shows that the sedentary nature of watching television may partially reflect the increase levels of obesity and the risk of diabetes22. This is an ever increasing problem, but one that you can avoid by encouraging healthy eating and drinking whilst watching your favourite team! |
| 5. | Is party food unhealthy? |
| When we think of party food, pies and hot dogs come to mind. The general consensus is that these treats are unhealthy but tastes good, so why not serve it to guests at your home? It does not have to be this way! There are many whole food options that you can create into small portioned healthy treats. Cut up vegetables into sticks and serve with blended avocado instead of the usual chips and dip! You can search for more easy party food ideas in our Recipe Finder. |
| 6. | How can I make party food nutritious but still appealing to my guests? |
| Avocados are a wonderful ingredient with their bright green colour and flavoursome properties. Try to make the food look and taste appetising so that your guests will be energised and gain essential nutrients from your party food. |
| 7. | Are there quick and convenient party food options for someone who is time-poor, but without sacrificing the nutritional value of the snacks? |
| Indian Cucumber, Avocado, Mint and Yoghurt Dip
Ingredients:
1 Lebanese cucumber, chopped in small squares
1 avocado, seed and pip removed
1 tbsp of fresh mint, chopped
100 grams of plain low fat yoghurt
1 tsp of lemon juice
1 tsp of curry powder
Method:
1. Place the all the ingredients in a mixing bowl and mix thoroughly.
2. Serve with a yummy selection of vegetable sticks. |
| 8. | Nuts are a footy favourite to snack on. What is the nutritional difference between salted and unsalted nuts? |
| Sodium is a nutrient that our body requires for certain systems and functions. However, too much salt can result in the ph levels of the kidneys becoming disrupted. This leads to multiple complications and discomfort. Unsalted nuts are a better option but try and find raw nuts at the local supermarket as they are even less processed and healthier to nibble on whilst watching the footy. |
| 9. | What should I be mindful of when feeding a team of players, young or old? |
| Be mindful of the large amount of energy that players expend during a game. Nutrition is vital when choosing the energy dense foods that they can eat before, during and after a game. There are some high GI options that are suitable, but be mindful of the fat content and complexity of the carbohydrates53 as this will affect their sustainability throughout the duration of a whole match. |
| 10. | How can I incorporate healthy and nutritious options into a diet that is generally high in fat and simple carbohydrates? |
| Avocado is a great ingredient to include wherever possible as it has diverse range of uses. It goes well with many other whole food ingredients and also contains essential fatty acids. These can replace the high-fat party food options that were previously a part of your NRL season. You, your family and guests will have so much more energy and be able to cheer harder for your teams! |
| 11. | How much does adding an avocado help keep you calm? |
| To keep the body and brain free from stress, you need to eat a healthy diet high in B vitamin. Avocado contains 44% of your RDI62 of B-vitamin such as Niacinamide or B3, which helps in keeping the brain calmer. Visit our Nutrition Information page for more avocado nutrition facts. |
| 12. | Do children require special nutrients for brain development? |
| The cognitive development of your child relies heavily on the nutrients that you feed them. Hypo and hyper-glycemia can cause your child's brain to be defective in certain areas of learning. Their brain needs to be fed the required nutrients such as omega 3 fatty acids and lutein and these nutrients are present in avocados! |
| 13. | What are some key nutrients to include in their lunches and snacks? |
| Omega 3 fatty acids, lutein, protein, Vitamin B & E, folate, potassium, magnesium and zinc are a few of the key nutrients that studies recommend for the school-aged child. There are so many whole foods that contain these, one of which is avocado. With an abundance of macro-nutrients and energy, avocados contain the RDI for all of the above mentioned nutrients that your child will require. |
| 14. | Do avocados contain helpful nutrients for my child's concentration? |
| Research has shown us that the appropriate amount of dietary iron is required for the school-aged child to remain un-stressed and focused63. Along with folate and Vitamin B, it is simple to include these into the child’s meals and snacks. How? Avocados contain all of these micro and macronutrients so help your child learn to enjoy them as a regular part of their every day diet. |
| 15. | How does diet affect energy levels of children? |
| The body is like an engine that requires fuel to function properly. This is provided through protein, fats, carbohydrates and the minerals and vitamins contained within the diet of the child. The essential fatty acids found in food such as avocado are an integral part of the energy processes within the body. Combined with a low GI diet, this is the perfect combination for an active child that needs to keep focused for up to 8 hours a day! |
| 16. | What can I do to increase their level of energy? |
| Studies have recognised that school participants are more likely to consume an energy-dense, low-nutrient diet64. This is not constructive as it generally consists of high GI foods that will only sustain your child for a short time. You can minimize the frequency of foods that are high in saturated fat and sugar by including the super fruit, avocado, into as many school lunches and snacks as possible. Create a high-nutrient, low-GI menu for your child to increase their amount of energy whilst they are at school. |
| 17. | How can I protect my child from eating unhealthy food when they are bombarded with colourful and attractive advertisement on a daily basis? |
| This is all related to the food environment which you create for your children65. Try and maintain healthy eating at home with meals that contain lots of colour and taste. Also, don't be afraid to educate your child to eat healthily even at a young age. Engage them in the kitchen with you so they have a chance to create their own healthy versions of meals that they enjoy. It can only assist them in the choices they make whilst surrounded by unhealthy advertisements and fast food options. |
| 18. | What's in an avocado that will help with brain energy. |
| Avocado contains a vital brain vitamin called B6.-29% of your RDI .Vitamin B6 is essential for the utilization of glucose in the brain for the production of energy62. |
| 19. | Do avocados contain the level of antioxidants required to assist in brain development and well-being? |
| Yes! Avocado contains dietary anti-oxidants that will enhance your child’s school meals and snacks. The foundations for chronic illnesses are laid in what your child consumes from a very early age66. Anti-oxidants promote vascular health and reduce the risk of diabetes and obesity for your kids as they grow older. |
| 20. | Can you eat too much avocado for adverse brain health? |
| Avocados are packed with a variety of vital nutrients needed for healthy brain health, It is fine to eat as many avocados as you like-you will just feel very full! |
| 21. | How can I help prevent my kids getting sick? |
| There are many hidden places for germs and bacteria that spread the flu and it is not possible to monitor them all. To ensure a happy healthy holiday for your kids, try to promote nutritious meals and snacks that will assist their immune system. Check out some healthy snack ideas in our Kids in the Kitchen recipes – you might even find you get some 'little' helpers for these ones! |
| 22. | Is vaccination the only way and is it a healthy option? |
| There are many schools of thought regarding vaccination and it is best left for you as the parent to decide. However, there is enough evidence and research to show that this is a safe option. By educating children on the importance of fresh food such as avocados, you will only be further supplementing their bodies with anti-oxidants and vital nutrients that can fight against the cold and flu virus. |
| 23. | What can I do to help my child's immune system? |
| By providing your children with healthy meals and snacks, you will give them the preventative maintenance that they require to battle against cold and flu viruses. Avocado is a super fruit that is full of these required nutrients and by adding it to as many meals as possible, you will only increase your child's chance of a hale and hearty school holiday. |
| 24. | Is the immune system the only thing that I can assist regarding cold and flu virus? |
| There have been numerous studies that produced findings relating to the psychosis of children with recurring colds and flu-like symptoms. They discovered that children could suffer social stress and display signs of emotional disturbance56 if they were continually unable to fight off bacteria. By eating healthy and nutritious meals, you allow your child the optimum opportunity to deal with these stresses. |
| 25. | How much does the brain rely on nutrition? |
| The brain is highly dependent on nutrition. Deficiencies in folate and Vitamin B have been directly linked to the delirium and lack of concentration57. These are both found in avocado amongst other natural sources that we are able to include in our diet. |
| 26. | Do children require special nutrients for brain development? |
| The cognitive development of your child relies heavily on the nutrients that you feed them. Hypo and hyper-glycemia can cause your child's brain to be defective in certain areas of learning. Their brain needs to be fed the required nutrients such as omega 3 fatty acids and lutein and these nutrients are present in avocados!
|
| 27. | How can I include these nutrients into their everyday life? |
| Planning and preparation are the keys to success and by organising your child's meals and snacks to be nutritious and tasty; you will keep them satiated and full of nutrients. Avocados contain many of the vitamins and macro-nutrients that studies have shown to be essential to early brain development. So why not add avocado to as many meals as possible to increase their chances of proper cognitive development and decease the chances of dementia later in life. |
| 28. | What are the risks of malnutrition to school aged children? |
| There is a direct link between malnutrition and consequent infections in children58. So the most important thing is for you to educate and assist your child by providing the building blocks of nutrition in their diet. This will diminish the chance of cold and flu whilst also enhancing their brain development to the maximum level. |
| 29. | Are there detrimental effects from boredom during the school holidays? |
| There is evidence that proves that boredom has a negative effect on certain test scores and social patterns for school aged children59. So keep your child active and engaged during the holidays so that their brains are dynamic and ready to take on the hurdles and experiences they will find at school. |
| 30. | How can I stimulate my child to be active during the school holidays? |
| Promote family outings where the children are included. Also engage them in cooking activities as this will assist them in making their own nutritious decisions when it comes to the food they eat. This will further energise their bodies so they can create, achieve and complete school holiday activities. |
| 31. | Is it safe to diet whilst being pregnant? |
| Losing weight should not be the primary focus during your pregnancy. However, by maintaining a balanced diet, you are giving your baby the best possible chance for a healthy start to life. |
| 32. | What should I look out for in processed foods whilst lactating? |
| You should aim to eat as many natural and whole products as possible as they contain essential vitamins such as A, D and K and protein that your baby will digest in your milk. These are also present in avocados so eating ½ to one a day will give you nearly 30% of the recommended daily intake for lactating mothers. |
| 33. | How can I maintain my BMI whilst I am lactating? |
| Regular exercise combined with a diet that is packed with vitamins and minerals that will enhance the nutritional quality of your milk is one way of maintaining your BMI14. There are supplements available on the market that contains vital antioxidants and nutrients. However, it is healthier for a nursing mother to consume these as a part of a well-balanced diet as the body processes them appropriately when they are consumed through your food. |
| 34. | When is it safe for me to start feeding my baby avocado? |
| Be mindful of introducing solid foods too early. Paediatricians recommend that super-foods such as avocado can be added to your baby's daily food routine from between 6-12 months of age48. This is simply precautionary to avoid adverse reactions that your child could have to any fruits or vegetables. |
| 35. | What foods should I avoid as a mother to a new baby? |
| Alcohol should be avoided whilst breastfeeding unless you express for 24hours before breastfeeding your baby again. It is still unknown whether there is a healthy limit for the alcohol one can consume when you are pregnant or breastfeeding so it is best to avoid. Caffeine can affect you and your baby the same way i.e. causing irritability and sleep issues. So limit the amount of caffeine in your diet. The recommended amount of caffeine based drink is one to two but each individual may be affected by more or by less. Food such as chilli, cabbage, garlic and curry may cause your baby a certain amount of wind and discomfort. Although there is no hard data mothers agree with this. Food rich in vitamin C and citrus such as kiwi fruit and capsicum can cause some babies to get nappy rash. |
| 36. | Should I feed my baby the same thing all the time? |
| When it comes to your baby's health variety is the spice of life. If your baby has started eating solids, avocado is one of the nutrient packed and tasty foods that they can eat. They will like the texture and creaminess and it is also completely unprocessed and full of beneficial fats, vitamin and minerals. |
| 37. | Will adding avocado affect the brain and nervous system development of my baby? |
| The health and development of your baby's brain is vitally important and can be highly affected by what you and they eat. The beneficial fat, called monounsaturated is found in avocados. It is fantastic for your baby's brain and nervous system. It is necessary for you to also eat these fats whilst you are pregnant, breastfeeding and when your baby is eating solids. The high amount of antioxidants found in avocados such as Vitamin C, E and A are also vital for a healthy brain13. Antioxidants help to kill off free radicals which can damage the brain cells. Avocados are packed full of vitamin B's which are good for your baby's memory. |
| 38. | How can I keep my baby's skin smooth? |
| The beneficial fats found in avocado are good when it comes to the health of your baby's skin15. It particularly comes down to the acids found in monounsaturated fats containing Oleic acid. |
| 39. | Can avocado be used topically or only eaten as a food? |
| Oleic Acid is a constituent of sebum, a lipid/fat which helps prevent skin from becoming dry and may therefore be involved in maintaining the health of the skin. So either by eating avocados or applying avocados topically to your baby's skin, you may help prevent dryness and maintain healthy skin. |
| 40. | Is it appropriate for me to have whole and natural foods as the primary basis of my baby's diet? |
| There is nothing better for your child as this will boost their immune system and give them every chance to fight against diseases early in life and chronic conditions that may follow in later years. |
| 41. | How do I cope with providing the appropriate nutrition for the varying ages of the children in my family? |
| By simply adding an avocado to any meal of the day, you are providing nutritious energy that will satisfy any age group from babies to active teenagers. The vitamins contained in this fruit are essential for early brain development and growth in small babies (6–12 months) and are also an important part for the general well being of adults. |
| 42. | Can avocados fight everyday family diseases such as the common cold? |
| Avocados contain no less than 11 vitamins and 17 minerals, making it an all-inclusive fighter against many diseases such as the common cold. In particular, is the presence of Vitamin D in avocados and studies have shown that Vitamin D will not only cure a cold that already exists, but provide the body optimum protection against respiratory–tract infections (cold or flu). |
| 43. | How can I increase the immunity of my family? |
| There is only one way to naturally improve the immunity of your family and that is through replacing pre-processed foods with whole, unadulterated groceries that have not been subject to poisonous insecticides or factory chemicals. Various Vitamins such as A, D and K43 are instrumental in controlling the immune system. All of these are found in avocados! |
| 44. | What age should my children be before I start being concerned with their nutrition? |
| You should be concerned from the moment you find out you are expecting! What you eat during a pregnancy will affect the growth and development of your baby. This should continue whilst you are lactating and when the baby is between 6-12 months44 and begins to eat solid food. You are then responsible to see that they are nurtured with good wholesome food that will enhance their chances of fighting against disease, obesity and osteoarthritis to name but a few. |
| 45. | Should I make my children exercise? |
| Studies have shown that to force a child to do anything is considered unhealthy for the brain to develop voluntary habits46. You want your children to eventually be the ones making the healthy choices, such as adding avocados to their sandwiches for school. |
| 46. | Should I force my children to eat the healthy food I give to them? |
| Similar to the question of exercise, you should endeavour to make every meal quick, simple and enjoyable. This will only boost the whole-food eating experience for your children, providing them with the tools to continue to eat avocado at least once a day which may reduce the risk of chronic heart diseases. |
| 47. | How can I cater for the people who will be coming over to watch the football on TV, whilst maintaining a healthy diet for my family? |
| Research shows that the sedentary nature of watching television may partially reflect increased levels of obesity and risk of diabetes22. By decreasing the portions of the meals with avocado-rich finger foods which can be quickly and easily prepared, you won't have to be concerned about the increased heart disease because you can replace saturated fats with unsaturated fats that are found in foods such as avocado24. |
| 48. | How does avocado assist in preventing chronic heart disease? |
| Our bodies need fats as they are vital for good health. However, different types of fats have varying effects on the body and this is where the heart complications stem from. Ideally, the entire 20grams of fat that is the RDI for a human body should be coming from monounsaturated and polyunsaturated essential fatty acids. This is not often the case, where we are more likely to consume saturated fats that increase the risk of unhealthy arteries and unbalanced cholesterol levels53. Ultimately these complications lead to chronic heart disease but this can be avoided by simple replacing the bad fats with avocado in every meal. 100grams of avocado contains 9.8grams of polyunsaturated fats, nearly half the daily RDI. |
| 49. | What colour should I be looking for when choosing an avocado? |
| There are many different types of avocados and they vary in colour according to the climate in which they are grown. Hass avocados tend to be a dark brown/green even when they are firm so it is best to select avocados according to how firm they feel rather than their overall colour. Visit our How To Pick page for more avocado selection information. |
| 50. | Does citrus juice really help keep an avocado from going brown? |
| When an avocado is cut or peeled, the enzyme called polyphenol oxidase (tyrosinase) which is contained in the cells is exposed to and reacts with oxygen in the air. This reaction is called oxidisation and the acidic properties of various citrus juices (lemon, orange, lime) counteract the process, preventing the corrosion of the fruit i.e. stops it turning brown. Visit our How To Store page for more avocado storage information. |
| 51. | Does the citrus juice affect the nutritional qualities of the avocado after it is stored? |
| It does not deplete the nutritional qualities of the avocado but it does change the amount of vitamins and digestive enzymes that remain in the left-over avocado. It is the healthiest way to store an already opened fruit without damaging it or making it in-edible. |
| 52. | Is it safe to eat the brown parts of an avocado? |
| There is nothing dangerous about eating the brown parts of the fruit, except that the texture and taste is spoiled. |
| 53. | Can I use an avocado that has parts of it that are brown and parts that are not? |
| It is very simple to scrape away the brown parts of an avocado and it will still be perfectly useful for you in any of your recipes. |
| 54. | How long do the nutritional qualities last after an avocado is cut? |
| Like any fruit, the vitamins are only active for up to 24 hrs once the protective skin is pierced. However, stored correctly, the avocado will still provide the necessary EFA's and nutrients that are essential to a healthy diet providing energy and goodness to the body. |
| 55. | Is it dangerous to eat an avocado that is very green and not ripe? |
| Again, the ripening of the avocado is part of the process by which the nutrients and minerals are released into the actual fruit itself. There are enzymes and processes completing themselves in an unripe fruit that may make you feel ill. |
| 56. | Are pesticides an issue with harvested avocados? |
| It is wise to wash the outside of the avocado so that any poisons, pesticides, etc. are not carried through to the fruit on your knife. It may be more expensive but you can always look for organically grown avocados in your supermarket as this eliminates any insect chemicals and pesticides from the whole growing, harvesting and ripening process. |
| 57. | Can the skin of an avocado be used for anything? |
| No! The skin of an avocado has been found to be quite toxic to various animals so it is best not to try anything with the skin. It is simply used to tell how ripe an avocado is when you are selecting them at the supermarket or green grocer. |
| 58. | Is it better to store un-ripened avocados at room temperature or in the fridge? |
| As discussed earlier, the temperature at which an avocado is ripened is a key factor to how long it last when opened. Stored in the fridge may keep the fruit for longer but once opened, it will not last and the nutritional qualities will begin to deplete themselves. Best to store them in a brown paper bag in at a cool room temperature and if possible, near some bananas as this is a natural way of slowing down the ripening process.
Search our Recipe Finder for some easy ideas about how you can start using your ripe and ready avocados today. |
| 59. | Should I be careful about eating avocados early in my pregnancy? |
| Protecting you and your unborn child should start before you even fall pregnant. You should be mindful of the amount that you eat but avocados are so full of nutritious elements that will only enhance your overall well-being and that of the baby. Avocados have been linked with lowering LDL cholesterol. Anything that reduces stress will assist in those early stages and by reducing blood cholesterol levels; you are aiding both your heart and your unborn baby.
You can read more about the nutritional value of avocados on our Nutritional Information page. |
| 60. | What are the nutritional qualities of an avocado that benefit a pregnant woman? |
| Independent research shows that there are 7 essential vitamins and minerals for pregnant women: Vitamin B6, calcium, Vitamin E, iron, protein, Vitamin B and zinc. The B group vitamins are essential to your baby's brain and nervous system development. Calcium deficiency results in bone density disorders that will affect both you and the baby. Iron is important, particularly in the early stages of your pregnancy as it is vital to the placenta and growth of red blood cells. The protein levels you need will increase as the pregnancy progresses so that your baby has the building blocks necessary for muscle and organ development. Finally, zinc is crucial to the digestive systems and processes that the unborn baby is subject to throughout the pregnancy.
All 7 of these are found in avocados! |
| 61. | How does the amount of Folate in my diet affect the growth of the unborn baby? |
| Folate deficiency has been directly linked with Neural Tube Defects in offspring. This can lead to Spinal Bifida or Anencephaly, both devastating diseased for new born babies. However, the risk can be decreased by introducing the correct amount of Folate into your diet during all three trimesters of the pregnancy. |
| 62. | Should I exercise whilst I am pregnant? |
| You should definitely maintain an exercise regime whilst you are expecting. However, seek professional advice so that the routine can be tapered to care for both you and your unborn child. It is easy to physically damage an unborn baby with incorrect movement or physical carelessness. Exercise releases endorphins that increase energy levels so it is essential that you eat accordingly to sustain the body through these training sessions, particularly if you are pregnant. Avocados contain super energy boosting vitamins that will assist in this process.
If you're an expecting mother, you can find more information on a healthy pregnancy in our Mothers Health and Mothers Group. |
| 63. | Is it appropriate to watch my weight or diet whilst I am pregnant? |
| Doctors recommend that women maintain a healthy weight whilst they are expecting. There is no reason that you should want or try to lose weight as this will lead to nutrient deficiencies for you and the baby. In saying so, this does not give you license to eat whatever you want as this will add stress to your heart, blood sugar levels and ultimately, the health of the unborn offspring. By introducing healthy nutritious foods, such as avocados, into your diet, you will not only prevent unnecessary weight issues, but benefit from the nutritional, rich properties of this super fruit! |
| 64. | Are there supplements that I should take along with adding avocado to my food plan? |
| There are many schools of thought regarding the supplementation of Folate and calcium during pregnancy. However, it is safest for pregnant women to gain the RDI through the food they eat as this allows the nutrients to process appropriately in their body whilst catering to the unborn baby. There are studies that show over-supplementing Folate during the later stages of pregnancy can affect the respiratory system of the child. Too much of a good thing can have detrimental side effects. |
| 65. | What foods should I stay away from during a pregnancy? |
| Again, there are many and varies opinions on this subject. However, they key to a healthy pregnancy is to avoid seafood, deli foods (as they are prone to Listeria which is a rare infection that can cause miscarriage or still births). In addition, make sure all meat is thoroughly cooked through and wash all fruit and vegetables. Stay away from toxins such as caffeine, alcohol and nicotine, as this will only reduce your immune system and amplify the stress on your liver, colon and kidney function. |
| 66. | What are some key nutritional tips for pregnant women? |
| Eat a healthy balanced diet that has appropriate portions to cater for you and the unborn baby. Do not attempt to lose weight whilst expecting a baby. You will have time enough to get that figure back after the baby is born! Add avocado to meals where possible to assist in naturally supplementing B group vitamins, calcium, iron and zinc. Drink lots of purified water and avoid seafood, as the mercury levels are unknown which may be detrimental to the health of your baby both during and after the pregnancy. |
| 67. | Are there any diets that I should steer clear of whilst expecting? |
| It is not recommended that an expecting woman should detox as this increases the stress on the kidney and liver. Normally this would be fine but the body is dealing with nurturing an unborn baby and fluid imbalances (often a result of detox diets) may exacerbate this. Yo-yo dieting or simply skipping meals will decrease the nutrient levels in your body and slow down your metabolism. The unborn baby will not receive the appropriate nutrients and life-essential resources that it requires from the mother-to-be. Eating avocado will leave you feeling satiated (full) and yet allow the body to process the EFA's without you gaining unnecessary weight, increasing your energy levels and the baby's chance of a healthy start to life. |
| 68. | Is avocado useful in my diet alone or are there other ways it can enhance my pregnancy? |
| There is nothing more calming or relaxing than a face mask and avocado is packed full of Vitamin E, an essential nutrient for the skin. Some expectant women experience skin aggravation during pregnancy due to the fluid changes that are occurring within the body. Try a face mask from avocado, yoghurt, peppermint tea and warm honey to relax and re-hydrate!
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| 69. | How often should I detox? |
| Detoxing is the best way to improve the regulation of the bowel. If you are someone who has difficulty with this, then a daily detox is highly recommended. However, if you are someone who does not experience issues with the bowel or digestive system, every 2-3 months would be a safe and effective time frame for a 10-14 day detox to simply cleanse the system. |
| 70. | Do I have to detox to lose weight? |
| Weight loss is the most pleasant side effect that you will experience when detoxing. This is primarily due to the fluid reduction within the body that occurs when the bowel and colon are cleansed and functional. However, even though it is recommended that a good way to initiate weight loss is to detox, there are many different ways to nutritionally improve one's lifestyle that will decrease simple carbohydrates and saturated fats, both of which inhibit weight loss despite the candidate training and exercising regularly. |
| 71. | Is detoxing really a diet? |
| It is labelled as a diet, in that it is an act of restricting or changing the normal intake of food and drink. It is not a weight loss program, even though detox candidates will experience rapid weight loss in the first few days. Think of it more as a preventative measure against colon infections, which then lead to other diseases, such as cancer. You can search for healthy, detox friendly meal ideas in our Recipe Finder. |
| 72. | There are so many, how do I know which detox is right for me? |
| Like so many facets of society, there is a mass of lucrative marketing attached to many health products including detox programs. There is no harm in trying different methods, but simply make sure that you document your results so that you know which one works for you and gives you the best results. Different people will have different responses to the 'Lemon detox' as opposed to the Avocado detox. Just be aware that you are getting the appropriate nutrition even during the detox and this is why avocado is so important and effective due to its vitamins and EFA's that will sustain you during the detox period. |
| 73. | If caffeine is a diuretic, why can’t it be included in my detox? |
| Caffeine is often abused as a substance to help lose weight. But the cons far outweigh the pros! The most common side effect is increased urination and this will lead to fluid imbalance within the body. The kidneys will be overworked in order to cleanse the poisons from your system and this leads to complications with the colon. As stated previously, colon health and balance is so important to prevent infections from taking hold. It would completely defeat the purpose of a detox to include caffeine! |
| 74. | Is it safe to just eat avocado as a part of a detox plan? |
| Like all things in life, moderation is important and too much of a good thing can lead to complications. It is important to know the recommended daily intake for the essential nutrients within the body. Hence, avocado may provide adequately for some of the vitamins and minerals, and yet create a deficit in other areas. So by all means, include it in your detox, but along with other cleansing food and ingredients that will help flush out your system.
Visit our Nutritional Info Panel for a clear description of the nutrients present in avocados. |
| 75. | Does avocado cure free radical infections? |
| No. So much focus is placed on cures and remedies that we forget that we must protect and prevent against these diseases taking hold of the body in the first place. Various toxins in the body create cell environments that allow infections to spread, such as cancer, heart disease and bowel disorders. It has been proven that Vitamin E and K (both present in avocados) are integral in protecting the liver and colon from free radical cell damage. Avocados are one of the best sources of glutathione, a phytochemical that acts as an antioxidant, again assisting in eradicating the toxins that may cause the infections to grow and manifest as diseases within your body.
You can read more about the health benefits of avocados in our Nutritional Information. |
| 76. | In terms of health, how important is it to have avocado in my diet when detoxing? |
| Adding avocado to your detox food plan will decrease the risk of high blood pressure and reduce stress on the whole body. This will allow it to fight these infections and quickly reduce the toxins that your body creates naturally (toxification) and those which we put into the body, such as caffeine, alcohol and fast foods. |
| 77. | Will avocado have a different effect if I am on medication for cancer or other diseases? |
| It is always safe to consult your GP about the medications that you are on. However, it is safe to assume that any natural vitamins and minerals that can be consumed within a detox will assist in sustaining you and your immune system whilst the body is healing itself. |
| 78. | Is it wise to detox whilst on medication for cancer or other diseases? |
| Again, consultation with your GP is imperative. It would vary according to what medication you were on and how it was affecting your bodily functions. For example, if you are taking a medication that reduces fluid in your body (often taken by diabetics) then the detox would not be wise as dehydration could occur and defeat the purpose of cleansing the body. If there are going to be detrimental effects, best to wait until the course of medication is finished before beginning a detoxification. |
| 79. | What vegetarian recipes can I make that are interesting and good for a dinner party? |
| Try barbecuing vegetables such as eggplant, capsicum, zucchini and carrot and making it into a vegetable stack. Mash avocado, yoghurt and herbs and place a large spoon full on top of the stack. You can find more recipes and the complete cooking instructions in our Recipe Finder. |
| 80. | I love entertaining! Is there an interesting alternative to mayonnaise? |
| Blend avocado with cashews and a little water. This makes a delicious mayonnaise alternative. |
| 81. | I don't like cooking from recipes. Is there a quick and healthy dinner I can make that will impress my guest? |
| BBQ eye fillet with avocado sauce (blended avocado, garlic, parsley) and served with a rocket, pear and parmesan salad, this will always impress. |
| 82. | What is an easy Christmas dessert recipe? |
| Stewed apples with nutmeg and cinnamon and served with yoghurt is a yummy and warming Christmas dessert. |
| 83. | I love the thought of outdoor entertaining but am unsure what to do for Christmas? |
| Picnics are a brilliant and cheap way to celebrate Christmas and, you can easily ask each guest to bring a dish! |
| 84. | I love birthday parties but often find that I drink too much of the sugary alcoholic drinks. Are there some that are better than other sugary drinks? |
| Try drinking vodka with mineral water and fresh lime. |
| 85. | What is a summer time dessert? |
| Blend berries with avocado, and cinnamon and pour over vanilla ice cream and sprinkle with crunchy toasted almonds. |
| 86. | What's a delicious summer alcohol-free cocktail? |
| Blend berries, ice, mint and orange juice for a delicious berries mocktail. |
| 87. | How can I lose weight over summer? |
| The best way to a healthy body is to cut out all the unnecessary processed foods and high calorie foods from your diet such as lollies, chips, soft drinks, too much alcohol or caffeinated drinks and fried foods. |
| 88. | I want a healthy summer body! Should I do a detox? |
| The body is always naturally detoxing- it's the role of the liver. The best things is to remove toxic foods and increase more unprocessed, natural foods such as lean meat like fish, seafood, chicken or turkey, and include fruit, vegetable, whole grain, water, herbal teas, nuts and seeds as part of a healthy balanced diet.
You can also try out our 30 Ways in 30 Days to feel Revitalised program to get you started on a healthy lifestyle. |
| 89. | What are some healthy party food alternatives to chips? |
| Try cutting wholemeal pita bread into triangles; spray with a little olive oil, paprika, salt and pepper and oven roast them. |
| 90. | I try to eat healthy food when I'm out but is it ok to have one night off a week? |
| If you are eating a healthy diet throughout the week including lean protein, vegetable, fruits and whole grain and you are exercising, I think it is more than ok to have one night off per week. It's nice for the soul!! |
| 91. | What are some good party ideas for kids? |
| Getting kids to make food at a party is not only a great way to keep them busy, but to educate them as well. Try making fresh diced fruit skewers with them, or why not try some of our kids' recipes. |
| 92. | I'm having a birthday party and I want to make exciting food that is good for you? |
| Try making a creamy seafood pasta sauce using avocado instead of cream. You can find more healthy entertaining recipes in our recipe finder. |
| 93. | Christmas party's can always be dangerous in terms of over-indulging. Is there a way to avoid the bad food? |
| Arriving hungry to any party can be dangerous when you're trying not to overeat. Eating a small healthy snack before you go out will take the edge off your hunger. A slice of multigrain bread with avocado, salt and pepper will do the trick. |
| 94. | What is a healthy daily diet plan? |
| A healthy daily diet is really quite easy; it's all about eating enough of the right stuff. Here's an example:
Breakfast: multigrain toast with avocado and tomato.
Lunch: salad with poached chicken or tinned salmon, avocado, grated carrot, rocket, almonds and a dressing of lemon juice and olive oil.
Dinner: BBQ eye fillet with mashed sweet potato and steamed vegetable.
Snacks: fresh fruit, nuts and seed, veggie sticks with avocado dip, vegetable juice, and natural unsweetened yoghurt. |
| 95. | What are some helpful weight loss tips? |
| The three most important things I think always help with weight loss are: Drink 2L of water per day, eat regular small healthy meals and make sure every meal has a little lean protein, good fats such as avocado and unprocessed carbohydrates such as brown rice or quinoa and lots of vegetables. |
| 96. | In the party season how much alcohol is ok to drink? |
| For some people no alcohol is the right amount. If that is not for you, try keeping it to no more then 10 units per week. 1 unit = 100ml of wine, 30ml nip of sprits. |
| 97. | I'm going on holidays and want to make sure I don't overeat. Are there any good tips you can give me? |
| Make sure you eat healthy snacks and try drinking 2L of water per day. |
| 98. | What are some healthy snacks I can take on my holiday road trips? |
| Nuts and seeds, berries, banana, vegetable sticks, avocados or good quality muesli bars – try to give yourself some variety! |
| 99. | My daughter has recently got her period and I want to make sure she is getting enough iron, what foods contain iron? |
| Foods that contain iron are: red meat, apricots, clams, liver, oysters, parsley, pine nuts, soybeans sunflower and pumpkin seeds, wheat germ and yeast. |
| 100. | How can I celebrate women's health? |
| Get a group of women together and have a healthy high tea; try serving finely cut avocado, cucumber and chicken sandwiches to make something with gourmet appeal, but simple to achieve. |
| 101. | I have a pair of skinny jeans that I want to fit into again. Where should I start to achieve this goal? |
| Most women will admit that they have a skinny pair of jeans they want to fit into again. The best approach is to start focussing on eating a healthy diet full of fresh fruits and vegetables, as well as maintaining regular exercise. |
| 102. | What is a healthy daily eating plan? |
| Healthy doesn’t mean boring, for example:
Breakfast: Smoothie, fruit, ¼ avocado, oats, low fat milk and ice
Lunch: multigrain sandwich with chicken, salad and avocado instead of butter or mayonnaise
Dinner: stir-fry prawns and vegetables. Sauce: ginger, garlic, coriander, chilli and soy sauce
Snacks: guacamole and multigrain crackers |
| 103. | I want to have more feminine skin. Is there something I should be eating or drinking? |
| Drinking the correct amount of water; approx 2L per day and eating the 'good' fats in your diet such as avocado, fish, nuts, seeds and extra virgin olive oil will help keep your skin looking and feeling feminie. You can also view our Beauty Recipes for more natural beauty ideas that don’t cost an arm and a leg! |
| 104. | Lately I've noticed that I am getting a bit of a pudgy tummy, what will help me lose it? |
| Stopping overeating and reducing saturated fats (animal fat, dairy products, coconut milk) and trans fats (fried food, some margarines and hydrogenated fats added to foods) from your diet is a healthy way to reduce abdominal fat |
| 105. | My nails are becoming brittle - what can I do to help them? |
| Making sure you are eating the correct amount of protein will help strengthen your nails. Animal or vegetarian protein will help: legume, nut, seeds, tofu or dairy. |
| 106. | I have not been sleeping well - what can I do? |
| Magnesium can help calm the nervous system and can be useful when you're trying to have a restful nights sleep. Foods that contain magnesium are almonds, brewers yeast, cashews, cocoa, mineral water, molasses, parsnips, soybeans and wholegrain cereal. |
| 107. | I'm getting bad cramps when I have my period. Are there any foods I should or shouldn’t be eating that will help? |
| I'm getting bad cramps when I have my period. Are there any foods I should or shouldn’t be eating that will help? |
| 108. | I feel my concentration is lagging when I have my period, what will help?
|
| Food high in B-vitamins will help increase mental awareness and alertness. Also make sure you are eating regular healthy meals as low blood sugar levels can effect your concentration. |
| 109. | What are some quick and easy footy treats for kids? |
| Try blending dried fruit, mixed nuts and avocado and then roll then into balls. Place them in the fridge for an hour and serve, the kids will love them. |
| 110. | I'm keen to introduce more vegetarian food at my next footy party, are they healthy and what are some ideas? |
| Often pre-made vegetarian foods can be high in fat, salt and sugar. Make sure you read the label. Sugar should be less than 10%, saturated fat less than 4% and sodium between 250-300mg per 100g. Try making a Moroccan chickpea and avocado salad with a dressing of orange juice, parsley and currants. |
| 111. | Every year I love to have a party to watch the Rugby League finals. What are some healthy party food options? |
| Everyone loves pies! How about making individual healthy lamb and samosa pies? They can be made a week before and frozen. |
| 112. | What are some healthy finger food ideas? |
| Try making a selection of healthy dips such as spicy guacamole, hummus with grated carrot and coriander and creamy eggplant dip with yoghurt. Cut up a selection of vegetables such as cauliflower, cucumber, broccoli, capsicum and baby corn. Toast multigrain bread and cut into quarters and sprinkle with a little olive oil and cumin or paprika. |
| 113. | I want to have party for the next Rugby League finals- what are some healthy ideas? |
| Try baking a whole salmon. First stuff it with roughly chopped avocado, lemon, Spanish onion and basil. Wrap in sliver foil and cook for 45-60 minutes depending on the weight of the fish on 180C. Serve with roasted kipfler potatoes and red capsicum. For dessert, make an Avocado crème with pistachio and maple syrup.
|
| 114. | I love entertaining but I tend to overeat. Are there foods to eat that will help keeping me full for longer? |
| The food group protein is the slowest releasing of all groups and will help satisfy your hunger the longest29. Try increasing lean protein such as ham, smoked salmon, seafood, roast beef, or nuts and seeds, cottage cheese, hummus, marinated tofu and eggs. |
| 115. | I'm trying to make healthy dinners for my husband and son- what are some ideas? |
| Good old spaghetti bolognaise can be made into a brilliantly healthy meal that the whole family will like. Serving it with either wholemeal pasta or try a selection of steamed vegetables and make a guacamole to go on top. |
| 116. | What is a healthy afternoon snack for my boys before they play footy? |
| Naturally what your boys need is energy. The vitamins that are excellent for energy are B vitamins. Foods that are high in B vitamins are grains, nuts, seeds, avocado, legume, beef and dairy23. How about making them a super smoothie using banana, avocado, honey, almond and milk – it’s packed full of NRL energy. |
| 117. | What should I take to the next footy match that is interesting? |
| Make a roasted beef, tasty cheese and avocado wrap with salad, and along with that you can take with you a selection of roasted nuts and seeds and organic dried fruit. For more great quick and easy wraps and sandwiches that you can take to the game, see our toasted sandwich recipes. |
| 118. | My team's in the grand final and every year I get laryngitis from all the cheering! Is there something I can do to help support my throat? |
| Laryngitis is an ailment that involves inflammation of the mucous membranes of the larynx or voice box. It can be caused by infection, bacteria, virus or overuse of the voice. The best advice is to not over use your voice. Try sipping liquid, preferably water, throughout the match and afterward take a Vitamin C supplement as vitamin C is antibacterial and antiviral. |
| 119. | What is a healthy amount of weight loss per week? |
| Progressive weight loss is healthy for your body and metabolism. Lose no more than ½ -1kg of body fat per week otherwise your Basal Metabolic Rate (BMR) can be affected. |
| 120. | I have finally reached what I feel is my perfect weight. But how do I manage it from this point? |
| Organisation is the key to good health. Plan what you're going to eat for the week and write a shopping list. It's fine to eat indulgent food like chocolate or wine, just don't over do it! It's also important to note that if you overindulge, not to berate yourself11. Just get back into your healthy routine with the next meal you eat. Remember, eating should be enjoyable. Don't let food be your enemy! |
| 121. | My husband needs to gain weight what should he do? |
| Protein is the food group that helps build all muscle. Protein needs to be eaten with each meal and snack. You need 1g per kg of body weight of meat protein e.g. 69kg = 69g. The rest needs to come from vegetarian protein; grains, vegetables, nuts and seeds. |
| 122. | Should I stop eating all fat in my diet? |
| It's important to cut down on saturate and trans fat in your diet. But your body needs beneficial fats such as monounsaturated fats or essential fatty acids. You should eat a diet high in Essential Fatty Acids (EFA'S). This included fish, avocado, extra virgin olive oil, canola oil, nuts and seeds (raw & unsalted), flaxseed seeds/oil and LSA34. Monounsaturated fats found in avocados helps increase your good HDL cholesterol levels. These act like scavengers and help lower the bad LDL cholesterol. |
| 123. | What is helpful with weight loss? |
| Don't skip meals. Aiming to eat every two - three hours or approximately five small meals per day helps maintain an active metabolism and regulates your blood sugar levels so you wont have the dreaded carbohydrates craving. |
| 124. | My best friend is on a new diet which seems very extreme but she is losing weight. Should I do it? |
| Often extreme diets cause weight loss though either water or muscle loss. They can also slow the metabolism over time because the body feels it is being starved. |
| 125. | I'm a 35 year old moderately active woman what should my body fat % be? |
| Body fat % rather than BMI is a more accurate way to compare weight loss. A healthy body fat percentage to aim for is between 20%-28%. |
| 126. | I keep hearing that eating low Glycaemic Index (GI) food helps weight loss is this true and what is GI? |
| The glycaemic index (GI) is a ranking of foods based on their overall effects on blood sugar levels. This index measures how much blood sugar increases in the two or three hours after eating. A low GI (60 and below) means a smaller rise of blood sugar levels. A high GI (above 60) means a larger rise in blood sugar levels. When you make use of the glycaemic index to prepare healthy meals, it helps to keep your blood sugar levels under control. This will increase your energy levels, speed up the process of weight loss and increase athletic performance. |
| 127. | Are there better foods to eat to help keep me feeling fuller for longer? |
| The food group protein is very slow releasing and as a result will be keep you feeling fuller for longer. Protein needs to be eaten with each meal and snack. You need 1g per kg of body weight of meat protein e.g. 69kg = 69g. The rest needs to come from vegetarian protein; grains, vegetables, nuts and seeds. Low GI foods are also extremely slow releasing and as a result will not only help sustain your appetite it will help balance your blood sugar levels therefore reducing carbohydrate cravings. Try changing white (GI 80) or wholemeal bread (GI 69) to multigrain bread (GI 43). |
| 128. | I'm very time poor what is a healthy breakfast that will fill me up? |
| High protein fruit smoothie
Prep time: 5-10 minutes
Serves: 1 person
Ingredients:
1 cup of skim, soy, oat, rice or cows milk
1 cup of water
½ a cup of mixed berries, fresh or frozen
½ an avocado, cubed
2 tbsp of low-fat plain yoghurt
2 tbsp of oat
1 tbsp of psyllium
1 scoop of whey flavourless protein powder
1 tsp cinnamon
4 ice cubes
Method:
Place all the ingredients is a food processor or blender and blend until thoroughly mix.
Serve in a chilled glass. |
| 129. | What are some helpful tips for saving money? |
| Be organised!! Write a 7-day eating plan and stick it on your fridge. Write the meals, social events, exercise and time off. Make food that you can eat as leftover. This will help you steer clear of expensive and high fat take-away. |
| 130. | What are some helpful shopping tips? |
| Unnecessary, expensive and often unhealthy choices are made when you’re not organised. Make a shopping list each week and don’t deviate from your list |
| 131. | Can I freeze avocado and re-use left over? |
| Remove the pip, cut the left over into cubes and store in an airtight container. This is a cost effective tip for lovers of avocados. |
| 132. | Are non generic products appropriate to buy? |
| Companies have worked hard to improve their private-label brands and often the taste is equal to the national brands. Do not be afraid to experiment. If you find the product meets your standards, you can save an average of 40 percent off your annual grocery bill25. |
| 133. | Are generic products less healthy for you? |
| No. Generic does not always mean less healthy. It is important to read the label when buying generic products. Start with the ingredient list and make sure that the sugar or salt are not one of the first three ingredients. Sugar and saturated fats should be less than 10% of the product and sodium should range somewhere between 250-300mg per 100g26. |
| 134. | How can I save time and money with the work lunches? |
| Making healthy stew or soups on the weekend with all the left over vegetable from the week and freezing them is an excellent way to save money and time. |
| 135. | Can I make a special dinner party meal on a budget? |
| Absolutely! Gourmet does not always mean expensive. Try having a healthy meat loaf with heaps of vegetable and a rich tomato sauce on top. The tomato sauce is something that you can make and freeze and use for other meals such as pasta or tossed with steamed vegetable. |
| 136. | When I go supermarket shopping, I often see special offers but I'm not sure if they are better value. |
| Often the food items on special will be cheaper but they are normally on larger sized items which you may not need or use. This may result in overeating. If you don't need something don't buy it!! |
| 137. | What is a delicious cheap and easy recipe for dinner? |
| Healthy rich tomato and avocado sauce11
1 can of diced tomato
4 fresh tomato, roughly chopped
4 tbsp of tomato paste
1 brown onion, finely chopped
1 avocado, mashed
2-3 garlic cloves crushed
2 tbsp of chopped fresh basil
2 tbsp of chopped fresh parsley
2 tsp of dried oregano
1 tbsp of olive oil
Sautee the onion and oil in a little olive oil on a low temperature, cook until translucent. Add the remaining ingredients apart from the avocados and simmer for 20-30 minutes. Let the mixture cool and the mix thought the avocado.
Serve on top of pasta, meatloaf or steamed vegetables. |
| 138. | What is osteoarthritis? |
| Osteoarthritis is the most common type of arthritis. It is characterised by the degeneration, destruction and erosion of the cartilage in your joints, as well as bony outgrowths along their edges. Your articular surfaces also become irregular, flattened and poorly adjusted to each other. This causes the joint cavity between adjacent bones to gradually narrow. Eventually they’ll directly scrape against one another. Osteoarthritis is more prevalent in your weight-bearing joints such as those of the knees, hip, ankles, elbows, wrists, spine, and shoulder. |
| 139. | Can avocados be used in a topical paste to relive sore muscles and joints?
|
| There is no evidence to suggest that avocados can help alleviate your aching muscles and joints. However, it is often used to soothe your dry skin and increase Vitamin E as a topical treatment. Currently, investigation is being conducted to confirm that as a supplemented part of a balanced diet, avocados may increase the prevention of early onset arthritis.
For more health related information for you and your family, browse the topics in our Mothers Group.
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| 140. | How do I add them to my diet?
|
| Avocados are a delicious and versatile fruit that are rich in nutrients. You can use them in savoury or sweet dishes, as well as in salads or smoothies to give the food a creamy and healthy flavour.
If you want to see how versatile the avocado really is, try a few of our tasty recipes in our Recipes section.
|
| 141. | How much is too much?
|
| Like anything within a nutritious diet, too much of a good thing can lead to unsavoury side effects. Avocado is a vitamin-rich fruit full of nutrients that can help maintain a healthy and balanced body. However, a diet high in fruits can lead to problems involving your insulin, glucagon and growth hormone regulation. Incorrect imbalances at a chronic level are a sure fire way for you to develop diabetes and even cardiovascular diseases. However, it is encouraging to know that when you eat them in moderation, avocados are a tasty and healthy addition to any meal of the day.
|
| 142. | I have the start of early onset arthritis. Can avocados help?
|
| Avocados contain Vitamin E, which is a powerful antioxidant. Antioxidants help you decrease free radical damage that can cause inflammation, a possible cause of arthritic pain.
|
| 143. | Can I get as much out of eating an avocado as I would from taking a dietary supplement?
|
| Different components in your food work together to produce certain benefits. That’s why research shows eating whole food may be more beneficial than taking supplements. On their own, supplements generally provide you with isolated nutrients. These duplicated supplements lack natural phytonutrients (plant compounds). You’ll be surprised to know that the avocado nutrient profile makes it distinctive from other fruits. It would be impossible to put all the nutrients found in an avocado into one single tablet.
|
| 144. | What is a healthy, low-fat lunch using avocados?
|
| For a healthy lunch, you can try mashed avocado with chopped chicken breast, a little lemon juice and parsley. This can be added to a salad or a sandwich. You’ll also find that avocados contain fat. But the fat is a beneficial monounsaturated fat, which is good for you.
Search for more healthy recipes in our Recipe Finder.
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| 145. | I have had pain in my big toe. Could this be arthritis?
|
| The pain in your big toe is more than likely to be gout. Gout is a form of arthritis where excess uric acid (in the form of Monosodium Urate) is present in blood, tissue and urine. This causes accumulation of uric acid crystals around your joints. Gout is also regarded as a form of rheumatism.
|
| 146. | What food do I need to cut out if I have gout?
|
| The pain of gout is eased by the elimination of those foods, which are highest in purines. Purines are present in nearly all living matter (plant and animal), and they break down to form uric acid. An excess of uric acid is the cause of gout.
|
| 147. | Both my father and my husband have gout. Does gout affect men or women more?
|
| Gout affects approximately 0.3% to 0.4% of the western world’s population. It can also be hereditary. 95% of gout patients are men aged 30 and over. Gout is also twenty times more prevalent in men than in women.
For tips on how to keep your man healthy, read our Men’s Health article.
|
| 148. | How can I get antioxidants into my diet? |
| It’s easier than you think. Make sure you eat a balanced diet full of fresh fruits and vegetables. |
| 149. | My mum swears that putting avocados on her skin everyday for the past 5 years has helped keep her skin looking amazing. Would this be because of the antioxidants? |
| Antioxidants like vitamin A and C are amazing for your skin’s health. It’s more than likely that your mum’s skin is looking and feeling amazing because of the high oil content in avocados. There’s no doubt however that antioxidants would be helping even to a small degree. |
| 150. | How many avocados do I need to eat to get enough antioxidants? |
| Avocados contain a healthy amount of antioxidants. But you need to eat them as part of a balanced diet to make sure you are getting enough antioxidants.
| Nutrient |
Units |
Value per
100 grams
(1) |
Value per
190 grams
(1,2) |
RDI total
(3) |
| Vitamin C |
mg |
10.0 |
19.0 |
42% (RDI) |
| Vitamin E |
mg |
2.07 |
3.93 |
39% (RDI) |
| Vitamin A |
mcg |
51 |
97 |
11% (RDI) |
|
| 151. | What is a healthy, high antioxidant meal using avocados? |
| You can make a delicious raw salad using avocado, lemon juice, lime juice and orange juice as the dressing. Then add chopped, raw cauliflower, grated carrot, beetroot and rocket. It’s healthy, tasty and packed full of antioxidants. |
| 152. | Can you use mashed avocado in the bath? |
| As a child I had eczema. My mother used to mix oats and avos together, and then place it in a stocking in the bath. The high oil content in the avocado, its antioxidants and the magnesium in oats had a calming effect on my skin. |
| 153. | What is a good way to drink avocados? |
| The next cocktail party you have, try making an avocado mocktail. Mix an avocado with mint and orange juice, then serve in a martini glass. It’s a healthy, tasty and creamy cocktail. |
| 154. | Is it ok to eat avocados every day, even though I have a high variety of other antioxidant-based foods in my diet? |
| The great thing about avocados is that they have so many vitamins and minerals beneficial for your health. |
| 155. | I’ve heard how important antioxidants are in my diet. But I’m watching my weight, should I avoid avocados? |
| If you’re watching your weight, you should aim to avoid overeating any ‘bad’ foods. Aim to keep your portion of avocados to ¼ per day. Naturally, you won’t be consuming as many antioxidants but you’ll still be getting some. |
| 156. | What are the fat soluble antioxidants found in avocados? |
| There are a variety of fat soluble antioxidants found in avos called carotenoids. As part of a balanced diet, they will help enhance your overall health. |
| 157. | Is olive oil the best oil to use if you're trying to stop heart disease? |
| You'll be glad to know that olive oil is a good choice, but it's only one of several monounsaturated oils you can happily use. Other monounsaturated options are canola oil (which includes omega-3 fatty acid), macadamia oil or sunola. Extra-virgin, cold-pressed olive oil contains a range of antioxidants which are good to include in your diet. This is what gives olive oil the edge over other oils. |
| 158. | Do "light" oils keep your fat intake low? |
| "Light" or "lite" oils have exactly the same amount of fat and calories as regular oils. You’ll find they are simply light in flavour or lighter in colour. |
| 159. | I have heard that avocados are full of fat, making them bad for my health. Is this true? |
| Avocados are high in monounsaturated fat. Like olive or canola oil, monounsaturated fat is now regarded as a "healthy" fat for your heart35. Like other fruit and vegetables, avocados contain no cholesterol. See more about the nutritional properties of avocados here. |
| 160. | I get really confused when it comes to fats. Are they all bad for me? |
| When it comes to your health, not all fats are bad for you. Saturated and trans fats raise your blood cholesterol, as well as clog and stiffen your arteries. But monounsaturated and polyunsaturated fats are two types that are good for you. |
| 161. | How much fat should I be eating per day? |
| 20 per cent of calories are derived from fat. You’ll find that a moderately active person consuming 1700-2000 calories a day should consume approximately 40-50 grams of fat. Broken down, it should be around 20-25g of monounsaturated fats, 15-20g of polyunsaturated fats and 10g of saturated. Ideally, you should have no trans-fats. |
| 162. | How can I use avocados in my diet? |
| You should try using avocado instead of butter or margarine. If you love mayonnaise, mix avocado, yoghurt and a little garlic together for a healthy and yummy alternative. |
| 163. | Should I also be cutting carbohydrates out of my diet if I am trying to lower my cholesterol levels? |
| Carbohydrates are a great energy source. But if you don’t burn all of the energy it can be stored as fat, which will affect your cholesterol levels. |
| 164. | What aspects of my lifestyle should I change to help my cholesterol levels? |
| Regular exercise is a vital part of your healthy lifestyle and maintaining healthy cholesterol levels36. If you have not exercised before, start slowly and increase slightly each day or week. Walk 2-3 times per week for 30-45 minutes, working up to 5-6 days per week at around 45-60 minutes per day. |
| 165. | If the label says “low fat”, can you eat as much as you like and still lose weight? |
| The term “low fat” can be misleading, as the product may contain a large amount of starches and sugars to give it flavour. These bump up the calories to make it almost as fattening as the non-diet equivalent (and probably more expensive). Most nutritionists agree that it’s worth comparing the nutritional information of a low-fat product with that of a non-diet equivalent. Use the money you save to buy salad, vegetables or fruit. |
| 166. | Is it better to deny yourself than indulge in the occasional treat? |
| The minute you deny yourself something, you want it even more. You end up focussing on the foods that are ‘bad’. When you finally give in to the cravings, you eat much more than you normally would |
