Why? They may have a high GI but they offer vitamins, minerals and bowel-cleansing fibre so feel free to pop them on your plate.
Pasta (made from wheat or spelt)
This is a low GI carbohydrate food that can be enjoyed in moderation.
THROW IN THE RUBBISH:
Problematic high GI foods Including white bread, pide (Turkish/flat bread—it’s the worst!), jasmine rice and most other white rice varieties, cakes, pastries, sweet biscuits/cookies, flavoured rice crackers, doughnuts and most other junk foods.
How often should we eat wholegrains?
You can eat a combination of white (refined) and wholegrain carbohydrates throughout the day. For example, for breakfast you might have wholegrain cereal such as Bircher Muesli. A snack might be grainy crispbread or a Strawberry and Honey Muffin. For lunch you could have a Brainy Grain Sandwich containing wholegrains, and for dinner you might like to try a refined, low GI carbohydrate such as pasta or basmati rice as a small side to your protein and vegetables, such as Pink Fish on Sticks
The table below indicates the daily amounts of wholegrains that should be eaten for optimal health by each age group.
How much wholegrains per day? Babies refined grains such as baby rice cereal are suitable
Toddlers 1–2 serves (1/2–1 cup)
Children 4–7 years 2 serves (1 cup)
Children 8–15 years 2–3 serves (1–1 1/2 cups)
Adults 3 serves daily (1 1/2 cups)
How many vegetables do we need daily?
Serve your child two to four different types of vegetables daily. Each serving should be about the size of their fist.[3] See the table below for the recommended daily amounts of vegies for each age group.
How many vegies per day? Babies and toddlers begin with 1 teaspoon of cooked, pureed carrot or pumpkin/winter squash (etc) and gradually increase to 1/2 cup
Children 4–7 years 2 serves (1 cup or 100g)
Children 8–15 years 3–4 serves (1 1/2+cups, or 100g+)
Adults at least 5 serves (2 1/2+cups)[4]
How much fruit should we eat daily?
Serve your child one to three pieces of fruit daily. Fresh is best but have canned and frozen fruit handy (ensure these have no added sugar or artificial additives).
How much fruit per day? Babies gradually increase from 1 teaspoon to 1/2 cup of pureed fruit (pear, apple etc)
Toddlers 1–2 serves (1/2–1 cup)
Children 4–7 years 2 serves (1 cup)
Children 8–15 years 2–3 serves (1 1/2 cups)
Adults 2–3 serves (1 1/2 cups)[5]
How much protein is good for us?
Healthy protein foods include lean red meat, skinless free-range chicken, free-range eggs, legumes (beans, lentils) and seafood. Processed meats such as salami and most sausages can increase cancer risk so I do not recommend them.
Make sure you consume some sort of protein every day—preferably in two of your main meals. Between 65g and 100g (2 1⁄3 and 3 1⁄2oz) of cooked meat such as chicken will provide adults with sufficient daily protein, as will two small lean chops, two slices of roast meat or half a breast fillet. An 80–120g serve (2 1⁄2–4 1⁄2oz) of fish or two eggs will also give you enough protein for the day. One cup of lentils, beans, chickpeas, split peas or soy beans served with carbohydrates will provide your daily protein needs as will 1⁄3 cup of almonds served with breakfast cereal such as porridge.
If you’re vegetarian or vegan, have two to three serves of vegetarian ‘combined’ protein each day (see ‘Vegetarian protein’).
How much protein per day? Children 1 serve, approx. the size of their palm
Adults 2 serves, each the size and thickness of your palm
How much protein per week? Lean red meat (lamb, beef, organic liver, and including the white meat pork) 0–2 serves
White meat (skinless chicken, turkey) 2–3 serves
Seafood 2–3 serves, incl. at least 1 serve of omega-3 rich fish. Limit mercury-rich fish intake.
Vegetarian protein 2–3 serves of ‘combined’ protein
Vegetarian protein
Protein obtained from animal sources is considered ‘whole’: that is, it contains all the essential amino acids your body needs. However, protein from non-animal sources—the kind vegetarians consume in their diet—is low in one or two essential amino acids and is therefore not ‘complete’. There is a simple rule to follow to make this so-called second-class protein ‘complete’ so your body can utilise the protein: legumes (a group of vegetables that includes lentils, beans and peas), seeds or nuts plus grains equals complete protein. The table gives some examples of ways to combine proteins to gain complete protein in a vegetarian or vegan diet.
legumes/seeds/nuts+grains=complete protein beans, green beans, lentils tofu, tempeh, seeds almonds, brazil nuts, soy, peas linseeds, pepitas, sunflower seeds rice, oats, wheat, rye barley, corn, amaranth millet, bread, pasta
Cooking guide for legumes
Legumes are rich in minerals such as magnesium and potassium, and supply dietary fibre, protein and slow-release carbohydrate for energy. Canned legumes such as brown lentils, chickpeas and mixed beans are available and are a convenient and tasty option if you’re a typical time-poor parent. However, some nutrients are destroyed during the canning process so dried, home-cooked legumes are a more nutritious option. Here is your guide for cooking legumes:
STEP 1 RINSING AND SORTING
Whether using canned or dried legumes, it’s important to rinse the legumes and pick out any discoloured or shrivelled legumes or small stones.
STEP 2 SOAKING DRIED LEGUMES
Most dried legumes should be soaked overnight in water. This helps to promote even cooking and reduces simmering time. For every 1 cup of legumes use 4 cups water.
Long soak method: Place legumes and water in a saucepan, cover and soak overnight at room temperature (8+hours). Discard the water and use new water for cooking.
Quick soak method: Boil the legumes in water for 5 minutes and then remove from heat, cover and soak for 1–2 hours (preferably two). Discard the water. Then add fresh water for cooking (refer to step 3).
If you have gas problems when eating beans, combine both methods: bring a large saucepan of water to the boil then add the legumes and boil for 2 minutes. Remove from heat, cover and soak overnight. Important: discard the soaked water as it contains the indigestible sugars that promote gas. You can also add a strip of kombu (a type of seaweed) during the cooking processes to promote proper digestion of legumes.
What types of dried legumes do not need soaking?
Dried lentils (red and brown/green), split peas (green and yellow) and black-eyed peas do not need to be soaked. Adzuki and mung beans only need to be soaked for one to two hours. However, make sure you rinse these beans and lentils thoroughly, changing the water two to three times until it runs clear.
STEP 3 COOKING LEGUMES
After soaking the legumes (if required), add the necessary amount of water (4 cups of water for every cup of legumes is ideal). Avoid stirring the beans while cooking as it can damage them. Do not add salt as it can toughen the beans if added too early. Lentils are quick to cook, but for all other beans check their progress after 45 minutes with this simple test: if the legumes are cooked they should be soft enough to mash with the back of a fork. All cooking times are approximate as this wil
l vary depending on how fresh the legumes are (how long it has been since they were harvested). It is necessary to test them to avoid overcooking.
One cup of legumes usually makes 2 1⁄2 cups when cooked.
Cooking times for legumes adzuki beans 45 minutes–1 1/2 hours
black-eyed peas/beans 1–2 hours
broad beans 2–3 hours
cannellini beans 1 hour
chickpeas 1 1/2–2 hours (allow to cool in cooking water)
dried split peas up to 45 minutes
kidney beans 1 hour+
lentils 20–30 minutes
lima beans 1–2 hours
mung beans 45–60 minutes
navy beans 1–2 hours
pinto beans 1–2 hours
Why eat fish and how do I choose the best varieties?
Seafood, especially fish, is abundant in beneficial omega-3 fatty acids, protein, vitamins B12 and B6, and low in saturated fat. Australia’s National Heart Foundation tells us to eat at least two serves of fish each week, and seafood lovers who consume omega-3 rich fish more than twice a week are less likely to suffer from eczema, psoriasis, heart disease and depression.
Mercury in fish
Although fish is healthy, some varieties contain varying levels of the heavy metal mercury. While this does not usually pose a health problem, eating larger sized fish on a regular basis can be harmful to a woman’s fertility or a child’s health over the long term.
How does mercury end up in fish? Mercury occurs in nature; it also leaks into our waterways from industrial pollution and ends up in our seafood, especially the larger fish, which are higher up the food chain (they eat more food thus digesting more mercury from the ocean or waterways). Mercury-rich flake, or shark, is commonly used in fish and chips so be careful what you order (perhaps ask for another type of fish?).
Unborn babies and small children are most at risk of mercury toxicity, so be aware of what you feed your children and avoid the fish listed if you are pregnant. Mercury poisoning occurs over the long term (it can take years) and symptoms include irritability, headaches and memory loss. Mercury toxicity can also promote infertility and miscarriages so if you’re planning to have a baby, it’s best to avoid high-mercury fish.
MERCURY-RICH FISH TO LIMIT OR AVOID
Avoid or limit* eating the following mercury-containing fish:
[* Health authorities suggest if you eat a serve of mercury-rich fish, you should then avoid eating all seafood for at least two weeks afterwards to allow time for your mercury levels to reduce.]
• flake (shark) often used for fish and chips
• large snapper
• swordfish
• marlin
• king mackerel
• perch (orange roughy)
• barramundi
• gemfish
• larger ling
• larger tuna (albacore, southern bluefin).
Best choices for fish and other seafood
The good news is you can safely enjoy omega-3 rich fish, such as salmon, trout, sardines and herring, which are low in mercury, as is the case with all small-sized fish and seafood including hake, bream, shrimp, flounder, prawns, lobster and oysters. And you can make a healthy snack with 95g (3 1⁄3oz) of canned tuna twice a week, as the canned stuff is sourced from safe, smaller sized tuna.
Omega–3 food sources
As mentioned earlier, omega-3 fatty acids are extremely beneficial, having positive effects on heart health, proper brain development in foetuses and children, and aiding smoother skin and less skin roughness and scaling.
Ideally, children aged between one and eight years should have around 40–55mg (1⁄1000–1⁄500oz) of omega-3 daily; children nine to thirteen years need approximately 70mg (3⁄1000oz); and those aged fourteen to eighteen years need 85–125mg (3⁄1000–1⁄250oz). Adults should aim for at least 160mg (3⁄500oz) daily. The daily upper limit is 3000mg (1⁄9oz) of omega-3 daily for all ages.[6] The list below details foods that are good sources of omega3, with the approximate amount of omega-3 contained in each serving noted in brackets.
1 tablespoon linseeds/flaxseeds (1750mg/3⁄50oz)
1⁄2 cup walnuts (2200mg/2⁄25oz)
113g/4oz salmon (2000mg/1⁄50oz)
113g/4oz scallops* (1100mg/1⁄25oz)
113g/4oz halibut, baked (620mg/1⁄50oz)
2 omega-3 fortified eggs (1114mg/1⁄25oz)
1 cup soybeans* (700mg/1⁄40oz)
113g/4oz tofu (360mg/1⁄100oz)
1 cup baby (pattypan) squash (340mg/1⁄100oz)
1 cup cauliflower (210mg/7⁄100oz)
2 teaspoons cloves, ground (200mg/7⁄100oz)
2 teaspoons mustard seeds (200mg/7⁄100oz)
1 cup broccoli, steamed (200mg/7⁄100oz)
1 cup collard greens (180mg/6⁄100oz)
1 cup cabbage (170mg/6⁄100oz)
[* Indicates the food is cooked.]
Good food sources of EPA and DHA (omega-3 in its converted form)
Two important fatty acids in the omega-3 family are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA are both anti-inflammatory and DHA is an essential nutrient for brain and retina development.
100g/3 1⁄2oz Atlantic salmon (1090–1830mg/1/25–7⁄100oz)*
100g/3 1⁄2oz fresh tuna (240–1280mg/1/125–1⁄20oz)*
100g/3 1⁄2oz herring (1710–1810mg/3⁄50oz)*
100g/1⁄2oz sardines (980–1700mg/1⁄25–3⁄50oz)*
100g/3 1⁄2oz rainbow trout (840–980mg/3⁄100–1⁄25oz)*
100g/3 1⁄2oz mackerel (340–1570mg/1⁄100–3⁄50oz)*
100g/3 1⁄2oz canned tuna in water, drained (260–730mg/9⁄1000–3⁄100oz)*
1 tablespoon flaxseed oil (850mg/3⁄100oz)
1 tablespoon linseeds, ground or whole (220mg/1⁄125oz)
2 slices soy-linseed bread (180mg/3⁄50oz)
supplements/capsule (300–500mg/1⁄100–1⁄50oz)
[* The range varies according to the region fish is sourced from, quality of storage, if fish skin was left intact and cooking method.
What about dairy and calcium-rich alternatives?
The Australian Government guidelines recommend children consume two to three serves of dairy foods or calcium-enriched soy alternatives daily. One serve is 200g/7oz yoghurt, 1 cup (250g/9oz) of milk (cow’s or enriched soy) or two slices of cheese.
Adults can have two serves a day if you enjoy eating dairy products. Or you can get your calcium kick from other non-dairy sources, including canned and fresh salmon, tinned and fresh sardines (especially if eating the bones), fish fillet, prawns, dried figs, tahini (sesame seed paste used in Hummus Dip, Asian greens, almonds, soy beans, sesame seeds. Smaller amounts of calcium can be found in broccoli, parsley, spinach, bread, oranges, canned tuna, tofu, baked beans and cabbage.[7]
Are there any other foods, drinks and seasonings we should limit or avoid?
These guidelines are based on the current research and a touch of humour. It is ultimately up to you whether your family avoids unhealthy foods and drinks altogether.
Junk foods—including chocolate, hot chips, potato crisps, iceblocks, lollies (candy)
Why? They offer no goodness and often contain artificial colours and flavours that can affect a child’s behaviour. Reserve them for children’s parties, or an occasional treat for yourself, and favour the natural alternatives that do not contain nasty numbers.
Store-bought muesli bars and processed protein bars
Why? They often contain artificial preservative
s and loads of sugar or artificial flavours so they should be limited.
Fruit juice
Why? Half a cup of quality fruit juice such as apple juice can be had daily but my top tip is to dilute juice with at least 50 per cent water. Look for juice that has no added sugar or preservatives and the less processed, cloudy varieties are better as they contain a bit of fibre. Orange juice is quite acidic so this is not the best choice. However, a squeeze of fresh lemon, lime or grapefruit into a glass of water is a great, cleansing way to start the day.
Ensure your family brushes their teeth twice daily, morning and night, as even the unsweetened fruit juices are naturally rich in sugar. Favour water and sip it throughout the day (or guzzle it, it doesn’t matter really).
Salt—including table salt, rock salt, iodised sea salt, macro salt, Celtic sea salt
Why? All types of salt can negatively affect blood pressure if consumed to excess and there is far too much salt added to processed and canned foods so it’s necessary to monitor your family’s salt intake. Regular table salt contains the anti-caking agent sodium aluminosilicate (554) which is an aluminium salt. Aluminium is associated with nerve damage and Alzheimer’s disease. If you wish to add a little salt to your meals, iodised rock salt/sea salt is a better choice as it is enriched with iodine, a mineral that is beneficial for a child’s growth and development and can limit the risk of goitre, a thyroid condition, in adults. These natural (often wet) salts are generally free from aluminium-containing anti-caking agents but check the ingredient list to be sure. Foods overloaded with salt include canned/salted food, takeaway and restaurant meals and some breakfast cereals.
Healthy Family, Happy Family Page 3
