| 1. | Why do I find it difficult to keep my weight balanced in winter? |
| In winter we like to hibernate – "it's too dark, too cold to exercise" - so we burn less energy. At the same time our diet also changes often with more rich warming foods – casseroles and stews and more hot beverages e.g. hot chocolates, flavoured coffees etc. The aim should be to at least not gain any weight over winter which means finding a balance between exercise and diet. Try exercising at lunch time and look for ways to move more during the day e.g. using stairs and not lifts. Low energy soups are a greater lunch option too. |
| 2. | I don't like the thought of salads in winter so what are some other healthy options? |
| You can be creative and try taking your favourite summer salad and turning it into a warm salad. Another way to get the essential vitamins that you need is to create soups or stews from fresh whole ingredients rich in vegetables. Use lean cuts of meat and avoid adding cream or sour cream to meals. If you like winter desserts stick to fruit based desserts such as apple crumble made with oats or stewed pears. Visit our recipe finder for some great winter meal ideas. |
| 3. | I don't feel like exercising when it is cold. How can I still maintain my weight? |
| There is no denying that it really is difficult to motivate yourself to get outside on those cold, dark winter mornings. One way to get yourself going is to change your routine from what you would normally do. Also, you do not have to stay out in the cold for long as just 30 mins of exercise a day is a great way to maintain your weight over the winter months. A good goal could be to maintain your weight over winter. Keep up with your balanced eating plan and don't fall for those high fat, high sugar comfort foods that so easily creep into our daily diet. |
| 4. | Should I cut out all the fat in my winter diet? |
| A low fat eating plan is no longer considered best for health. We need a healthy fat diet to maintain a healthy heart and lower cholesterol. Did you know the rate of heart attacks increase in winter? So don't cut all fat out but just make sure that the fat you do consume is the healthy unsaturated kind and drawn from plant sources such as avocado. |
| 5. | How can I protect myself from winter illnesses? |
| Increasing the level of antioxidants in your diet will boost your immune system during winter. Antioxidants have been proven to protect cells from and free radical damage. Vitamins such as C and E are classed as having antioxidants properties and both are found in the super fruit avocado. So why not try adding this ingredient to your winter warmers and fight the cold and flu from a dietary point of view rather than simply battling it with supplements. |
| 6. | What kinds of food will keep me feeling satisfied for longer? |
| Foods containing fat, fibre and protein will leave you feeling satisfied for longer periods of time. Also by consuming portion controlled amounts, 5-6 times a day, you will find that not only are you no longer hungry and tempted to snack on unhealthy foods, but you are actually assisting the metabolic process and reducing the possibility of weight gain over the colder winter months. Avocado is a great ingredient to use if you want to increase healthy fats and fibre in your daily meals. |
| 7. | What is a healthy amount of weight to lose each week? |
| It is important to make sure that weight loss is progressive. Therefore, try not to lose any more than ½-1kg of body weight per week. Those who have maintained their weight loss for more than five years did so by losing 1kg per month – slow and steady. Rapid weight loss may upset your base metabolic rate resulting in weight gain. This type of yo-yo dieting can increase your risk of dying earlier than you should. |
| 8. | Older people find winter difficult. What are some health tips for them? |
| The biggest advantage that the elderly can have is early detection and prevention. Knowing what symptoms relate to the regular cold, flu or winter illnesses, can lead to them getting the assistance that they need before it develops into something more sinister, e.g. pneumonia. Good nutrition is important for older people as it can ensure a healthy body weight, help control any chronic disease such as coronary heart disease or osteoarthritis and boost the immune system to recover from colds and flu quickly. You are never too old to eat a balanced diet and exercise regularly. You might not be able to climb up a mountain but a simple 30-minute walk each day, or even every second day, can maintain good circulation, improve fitness and maintain strength to help avoid falls. |
| 9. | How can I keep my energy levels up in winter? |
| Energy boosting meals are important in the winter months as it is so easy to become unmotivated and choose not to be active! There are many vitamins our body needs to unlock the energy from food such as the B group vitamins. Also consider the Glycaemic Index (GI) of the ingredients that you use to prepare your meals, as choosing low GI foods such as wholegrains, legumes, dairy and fruit will provide sustained energy and keep blood glucose levels within the normal range. Healthy fats, such as those in avocado, can cause a low GI effect when added to carbohydrate foods as they too are digested more slowly. |
| 10. | I find my skin dries out during the cold winter months. What can I include in my diet to assist with skin health? |
| Vitamin E is proven to improve many aspects of your skin health. It promotes new skin growth and the antioxidants properties reduce the toxin level of skin cells. Avocado contains Vitamin E, hence you can only benefit from adding avocado to some of your favourite winter warming recipes. Also remember to drink adequate fluids as cold winds and air conditioning can also dry out the skin. |
| 11. | What nutrients are necessary for conceiving a healthy baby? |
| Women of child bearing age need to consume at least 400 micrograms of folate per day at least the month before and three months after conception. A diet rich in folate including avocado may reduce the risk of foetal neural tube defects. Half an avocado contains 144 micrograms of folate, 36% of the RDI for folate. Colourful carotenoid pigments are also necessary for healthy vision. Adding avocado to a colourful salad will help absorb betacarotene (orange colours) and lutein and zeaxanthin (yellow colours).
Have a look at Australian Avocados' Mothers Group for more information. |
| 12. | What are some money-saving tips for mothers when grocery shopping? |
| Plan ahead so that you are not tempted to grab the pre-processed food items that seem an easy fix. These are often pricey and you are better off choosing fresh whole ingredients and preparing the food yourself. Make take-away meals a special option so that you do not waste money on often high unhealthy-fat, low energy meals that will hurt both your wallet and also your family's health. |
| 13. | I'm on a tight budget how can I feed my family for less? |
| First read the pricing labels on supermarket shelves – they are now providing unit pricing e.g. price per 100g or price per kg. This will help you compare prices for a standard set amount. You will be surprised how expensive some items really are. For instance potato crisps are $20 or more per kg compared to fresh potato per kg. You can make meals from scratch rather than buying expensive convenient options. Here's a few other ideas from each food group:
Vegetables – fresh in season or frozen vegetables, canned or dried legumes, nuts in bulk
Fruit – fresh in season, canned in natural juice
Animal protein – lean mince, kangaroo meat, roast your own whole chicken, eggs
Grains – buy in bulk, private label/ home brands
Also learn how to store food appropriately in the fridge and pantry to avoid spoilage and waste. Have a list of recipes you can make which will use up all your leftovers e.g. vegetable patties, end of week veggie soup etc.
There is a difference between value for money and value for health – you may save money now but may end up paying for it later in medical bills. |
| 14. | I am stressed out! Can changing my diet help? |
| Stress is something that can be affected by what you eat. When your brain is strained due to psychological challenges, even the everyday grind, it releases cortisol. This is a substance that is a natural part of the body's processes. However, too much cortisol can start to inhibit the metabolic process, in particular the metabolism of fat. Research has also shown that stress and a lack of sleep are all connected to weight gain due to a drop in the amount of energy burned off and an increase in the amount of energy eaten. So watch the amount of unhealthy fats in your diet, eat low GI carbs for longer lasting energy and fit in some form of exercise each day to help give you 8 hours of quality sleep. |
| 15. | How can I make our family dinner favourites healthier? |
| One way to boost the nutrients is to replace a less nutrient dense ingredient with something fresh. For example, try using avocado as a spread rather than butter or puree vegetables and add to kid's pasta sauce, swap white rice or pasta for wholemeal. Aim to make every mouthful count. |
| 16. | I always feel tired could my diet be the problem? |
| There are never enough hours in the day of a working mum but here a few tips to ensure you are firing on all cylinders:
- Eat meals and snacks every 3-4 hours of the day but avoid grazing. Our brain loses energy every 3-4 hours. It's easy to skip a meal when you're busy but this means you'll be less efficient because you haven't refuelled.
- Eat red meat or other high iron foods at least 3-4 times a week – iron carries oxygen around the blood which is needed to burn fuel
- Boost your antioxidants by eating a plant food at each meal and snack on fruits, vegetables, nuts and avocado – they are all rich in antioxidants.
- Make sure you get 8 hours sleep – record your favourite TV programs and watch them ad free later on
- Factor in at least 30 minutes of exercise each day – when you exercise your muscles make energy making you feel energetic.
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| 17. | How can I prevent early arthritis? |
| Arthritis is an inflammatory disease that affects your joints so you should look at your diet and increase the nutrients that will help reduce inflammation such as antioxidants and vitamin E. Avocado is a rich source of Vitamin E with half an avo (120g) providing 24% of the RDI for vitamin E. Plant foods rich in healthy fats such as avocado are also rich in antioxidants as these compounds help stop healthy fats for rancid too quickly. |
| 18. | I'm a time poor Mum how can I improve my health? |
| Being time poor is difficult as often you don't have the time to think through you meals, plan ahead, and take time to use fresh whole ingredients. Also the stress that being time poor can place on your psychological well-being can have negative effects. The hormone cortisol rises, which in turn may lead to an increase in risk of coronary heart disease. Life can be demanding, but make sure that you take time for yourself, fit in some exercise, get adequate sleep and factor in time once a week to plan a meal list. |
| 19. | As a mother, I often turn to comfort food as a coping mechanism. How can I stop myself doing this? |
| There is nothing wrong with a little treat here and there in your diet. The problem is when the treats overtake the core foods in your diet A good way to stop yourself eating too much of the sweet treats can be to use ingredients, such as avocado, that will satisfy you for longer. The healthy fats in avocado can cause a low GI affect when eaten with carbohydrates. Try avocado on a fresh bread roll. You will feel full from the good foods and won't think about eating the sweet ones. |
| 20. | It's heading towards winter so how do I protect me and my children from contracting early winter colds and flus? |
| A healthy diet won't necessarily stop you from getting sick but it can support your immune system and lessen cold and flu symptoms. So it is important to have a diet that is whole food based, antioxidant rich and full of vitamins. This combination gives your body the best opportunity to escape this year's winter cold or flu by boosting your immune system to its full potential. |
| 21. | Is there such a thing as a healthy amount of chocolate? |
| Yes you can include a small portion of chocolate in your diet regularly provided you swap it for another kilojoule laden snack. A fun size bar, freddo frog or a couple of squares from a block have roughly 250-300kJ which is just a third of the energy in a slice of banana bread. If you need to lose weight then offset the chocolate with exercise. It will take around 12 minutes of a fast pace walk to burn off this small amount of chocolate. |
| 22. | What are some of the benefits of chocolate? |
| Dark chocolate is a particularly good choice as it contains higher amounts of cocoa. One of the key nutrients in cocoa are the antioxidants called flavonoids. Research has found that while chocolate may help relax blood vessels involved in blood pressure, reduce blood clots and improve blood cholesterol. 144 it is unclear if chocolate can reduce the risk of heart disease. Antioxidants are also present in small amounts in avocados too. Remember chocolate is still energy dense so should be enjoyed in small amounts. |
| 23. | What are polyphenols and how are they beneficial for my health? |
| Polyphenols are a type plant chemical with antioxidants effects such as flavonoids. Polyphenols cause the bitter "bite" or astringency to foods and beverages – think 85% dark chocolate, palate of red wine, heat of chilli. Polyphenols play an important role in the body protecting it from the effects of excessive levels of oxidants or free radicals. Free radicals can come from other chemicals, pollution, smoking and sunlight. There are many different types of polyphenols and scientists are still discovering them and their functions. This is why it is best to get polyphenols from the foods we eat rather than in a purified form in a supplement. |
| 24. | How do antioxidants play a part in a balanced diet? |
| There are many different forms of antioxidants such a antioxidant vitamins – vitamins A, C, E antioxidant minerals – selenium, zinc, copper, manganese and antioxidant phytochemicals such as polyphenols and specifically flavonoids. Antioxidants assist the body in protecting against free radicals. These free radicals are molecules that in excess attack healthy cells and are responsible for conditions such as cholesterol becoming sticky and blocking arteries. Free radicals can also affect the health of your skin and hasten the aging process. Having a balanced diet that includes antioxidants, such as Vitamins E and C, is essential for wellbeing and these are all found in avocado. 146 |
| 25. | Can I use avocado to replace some of the less healthy options over Easter? |
| You can definitely use avocado to replace less healthy options. Try and incorporate it into your meal preparations over the long weekend as it is a vitamin rich ingredient that tastes great. |
| 26. | I feel like all I do is sit down to meals with the family over the long weekend. How can I maintain my weight without missing out? |
| Maintaining weight over holiday periods can often be difficult. However, it is important that you do not over-eat at any time. Keep your metabolism at its peak by eating portion controlled, nutrient dense meals. Choose to eat less of the high-sugar, fatty foods and make sure that you have healthy options available, not just for yourself but for the whole family. Suggest a walk after lunch or a game of back yard cricket to burn off the extra energy from all the chocolate. This way you will be helping everyone have a happy, healthy Easter. |
| 27. | What are the risks of over-eating in a short period of time, like the Easter four-day weekend? |
| Over-eating in short periods of time with no exercise can lead to fast weight gain. Small amounts of extra energy consumed each day can pile on the kilos in the long term resulting in overweight and obesity. Obesity could lead to other complications such as high cholesterol, heart disease, type 2 diabetes and some forms of cancer. Psychologically, once you have gained some weight in a short time period, it becomes harder to lose it and then maintain a healthy weight 147 . So it is a far better option to stay healthy by enjoying small amounts of chocolate and including some exercise, to avoid weight gain over the Easter weekend. |
| 28. | How much exercise should I be doing, seeing as it is a holiday? |
| Encourage the family to include physical activity each day of the Easter weekend. It could be as simple as walking or playing games outside - something enjoyable for everyone. Experts recommend at least 30 mins a day of exercise is sufficient for a healthy, balanced lifestyle. So if you find you don’t have the time to hit to gym, at least go for a walk with the family or activities similar to this. |
| 29. | What are the dangers of high cholesterol? |
| Cholesterol is a necessary part of the body as it coats the nervous system and is the back bone of hormones such as oestrogen. Problems arise when the body makes too much cholesterol from the saturated fat in the diet. In particular a high level of LDL cholesterol the "lousy" type can lead to blockages in the arteries which may lead to atherosclerosis, heart disease and stroke. When the body is out of balance other metabolic factors can also resulting in insulin resistance and weight gain which can lead to obesity and diabetes. 148 |
| 30. | How can I reduce my cholesterol and still enjoy good tasting food? |
| A cholesterol lowering diet doesn’t mean you need to eat more bland, boring food in fact the best way to lower cholesterol is to eat a range of healthy fat foods such as avocado, nuts, and oily fish. The healthy monounsaturated and polyunsaturated fats regulate cholesterol production in the liver. Avocado for instance also contains plant fibre and plant sterols which help block cholesterol re-absorption in the intestine excreting cholesterol from the body. Enjoy an avo each day along with fruit, vegetables, legumes and nuts. 149 |
| 31. | What is the significance of International Women’s Day? |
| The significance of International Women’s day is highlighting the important of equality across all social and cultural areas for women. This includes health issues that women are faced with in both developed and developing countries. International Women’s Day raises issues that are often difficult to tackle in the public domain and make cause for change where ever it is possible. |
| 32. | What age can I expect to start feeling the effects of menopause? |
| It has been found that the average age women have their last period is around 51 years. This however can widely vary as there are so many factors that can affect the age when a women starts to experience her first menopausal symptoms such as genetics and lifestyle. |
| 33. | Can avocado reduce the side-effects of menopause? |
| While there is no evidence that avocado can directly affect menopause avocados do contain a wide variety of nutrients which may help general wellbeing. Women with early and premature menopause or those post menopausal have an increased risk of heart disease. Avocado as part of a diet low in saturated fat may help reduce blood cholesterol which is a risk factor for heart disease. Avocados also contain soluble fibre and plant sterols which can help reduce cholesterol re-absorption in the intestine as well as vitamins C and E which as antioxidants may help fight free radical damage159. Include half an avo in your diet everyday for a natural nutrient boost. For more information on menopause visit the Jean Hailes foundation at http://www.earlymenopause.org.au/ |
| 34. | What effect can an unhealthy lifestyle have leading up to menopause? |
| High blood pressure, heart palpitations, fatigue are all factors that can affect how well your body deals with menopause. All of these can be the result of an unhealthy lifestyle. Consuming a balanced diet and exercising regularly, can reduce the risk of developing heart disease and lower cholesterol. Hormonal imbalances can also be caused by a bad diet and this too has been shown to increase the chances of early menopause.160 A healthy balanced diet should include two serves of fruit and five serves of vegetables every day. A serve of vegetables could include ½ an avocado. |
| 35. | Is it true that alcohol can reduce the possibility of developing early onset menopause? |
| One research study has shown that moderate alcohol consumption may slow e the development of early menopause161. While an interesting study this should not be used as an incentive to start binge drinking as the health risks involved with too much alcohol minimize the benefits relating to menopause. |
| 36. | Is there such thing as a menopause diet? |
| While there is no specific diet for menopause women should know that their risk of developing heart disease, diabetes, obesity and metabolic syndrome can increase after menopause. The female hormone oestrogen can protect women from these medical conditions but as oestrogen levels decline during menopause that protection is lost. Managing weight gain is one key component since obesity can also lead to heart disease and diabetes. A healthy lifestyle with regular physical activity including weight or resistance training as well as good diet is important as women approach menopause. Your diet should be low in saturated fat as the liver makes cholesterol from saturated fat and excessive cholesterol can lead to heart disease. Including healthy unsaturated fat foods such as avocado, nuts and olive oil can help control cholesterol and reduce the risk of developing heart disease. Two serves of fruit and five serves of vegetables of many different colours should be eaten every day because of the range of vitamins, minerals, antioxidants and fibre that they contain.162 |
| 37. | What are some key factors that I should be aware of to maintain my health as a woman? |
| Good health can be described as "complete physical, mental and social wellbeing and not merely the absence of disease and infirmity".164 Recent studies conducted by The Australian Government’s Department of Health and Aging found that even though we have successfully decreased the case numbers for heart disease and cancer, the issues of obesity and mental health - anxiety and depression - are on the rise. A poor diet lacking in essential nutrients not only causes physically fatigue but can also affect mental performance. To manage stress and maintain focus and concentration eat foods rich in low glycemic index carbohydrates as well as health fats. The combination of good carbs and essential fats are important for brain function. Together they can make you feel better giving you enough energy to face life’s daily challenges. |
| 38. | How can my diet help reduce the signs of skin aging? |
| Our skin is the largest organ of the body and needs adequate nutrition to keep it healthy and functioning. Healthy skin also makes a woman feel invigorated and confident. A balanced diet, rich in fibre, vitamins C and E, antioxidants and essential fats can assist in reducing the signs of aging163. Vitamins C and E are antioxidant vitamins, and act as free radical fighters. Free radicals may affect our skin through effects of the sun externally but also skin production internally. The bright colours of fruit and vegetables are natural antioxidants. For instance orange colour pigments are carotenoids and adding avocado to your salads for instance will help absorb these carotenoids. Support your skin health by eating a colourful diet. Half an avocado will provide you with 30% of your RDI for vitamin C, 24% of your RDI for vitamin E, as well as a range of other antioxidants called polyphenols199. What a super fruit! |
| 39. | I lead a busy lifestyle so how can I increase my energy levels? |
| Look for low Glycemic Index carbohydrate foods which provide sustained energy. While avocado itself does not have a GI rating, as it contains little carbohydrate and can’t be GI tested, the healthy fats in avocado can help lower the GI of carbohydrate foods. For instance adding avocado to a wholemeal bread sandwich will cause the body to digest the bread slower creating longer lasting energy. Also aim to have 5 – 6 small portioned meals regularly throughout the day rather than three big meals. |
| 40. | How can I improve my mental health? |
| One easy way is regular Exercise. Exercise has been known to release serotonin to the brain which decreases the possibility of anxiety or depression165 . |
| 41. | Are preservatives dangerous to my child's health? |
| There is research to support the belief that certain food preservatives can be detrimental to your child's health if eaten in large amounts over long periods of time. Be mindful of pre-packaged snacks that contain vibrant or bright colours as the food colorants are 'suspect carcinogens', meaning they can contribute to cancer development 176 . They can also damage the nervous system, which can be catastrophic in young children, babies or pregnant women. Make sure you not only read the nutrition labels but also the ingredients lists to ensure the health of your child does not suffer through what you feed them. |
| 42. | What should I look out for when selecting my child's lunch menu? |
| Be mindful of making sure that eating healthy food does not become a chore for your children. Create enjoyable nutritious treats that appeal to them in both taste and colour. |
| 43. | Should I buy pre–packaged snacks as an easy option? |
| Try and select fresh ingredients that have not been processed multiple times before making it to the supermarket shelf. Even the healthy pre–packaged snack foods can contain preservatives that may be harmful to young children. |
| 44. | Are antioxidants important to my child's health? |
| Antioxidants are important to your child's health as they help build up the immune system by protecting all the body cells from free radicals, which are dangerous toxins that can enter the body and cause various health problems. |
| 45. | Advertising for kid's snacks is so colourful and enticing. How do I win over my child with the healthier options? |
| You have to be creative and not fall into an un–enticing routine with your child's school lunch box. Changing vegetables and fruits that you use on a regular basis will allow your child to enjoy a wide range of food and at the same time educate them that healthy food can be just as exciting and tasty as the snack food ads that they are bombarded with. |
| 46. | If I don't take the time to plan my child's meals what are the health deficiencies that they could face? |
| Children that are consistently eating lunches and snacks at school that are made up of the 'quick fix' choices will most likely be consuming high fat, high sugar meals. This can leave them depleted of energy and unable to make it through a day at school. The only way to create healthy lunch box options is to plan ahead and come up with nutrient and energy dense meal plans 177 . |
| 47. | How can avocados assist my child's physical development and maintenance? |
| Structural development is so important from an early age and can be nurtured through good nutrition. Vitamin K is an essential element needed to strengthen bone health and promote the metabolic process in the cartilage. Avocado is a good source of vitamin K as it contains 31.5mcg per 150g; this is 39 percent of the RDI178 . |
| 48. | Does what I feed my child affect their brain capacity? |
| The term 'feeding the brain' can be taken literally when deciding what to put in your child's lunch box. The brain relies on oxygen to function and this is obtained through healthy circulation and nutrient dense food options. Folate and vitamin B are essential nutrients that you should include in your child's menu for the day. Studies show that both of these nutrients have critical parts to play in cognitive development, which when sustained from an early age can prevent chronic diseases such as Alzheimer's or strokes 179 . Avocados are a rich source of folate. A diet rich in folate, including avocado, may reduce the risk of foetal neural tube defects. Half an avocado contains 144 mcg of folate; this is 36 percent of the RDI for folate. |
| 49. | Obesity is such an increasing problem. Will healthy lunches decrease my child’s chances of becoming overweight? |
| Child obesity is caused by a lack of attention to exactly what your child may be eating. Healthy lunches are a very pro-active step towards reducing their chances of becoming obese or contracting type 2 diabetes. |
| 50. | My child is very active. What else can I do to boost their energy levels? |
| Make sure that you are choosing low GI foods as this will not only boost their energy but it will sustain it over a long period of time. Steer clear of foods that may contain simple carbohydrates like sugar as this may assist with an initial boost of energy but will fade and leave your child with an imbalance in their insulin levels, which over time can lead to type 2 diabetes180 . |
