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Facts On Food Newsletter
Welcome to the February edition of Facts On Food, the Border Dietitians newsletter. This month you’ll find information about World Cancer Day and calories hiding in your drinks. There is another nutrition news story and a fruit based, icy treat. Discover the truth behind another myth and find out which fruit and vegies are in season.
World Cancer Day 2012 - 4th February
The Union for International Cancer Control (UICC) celebrated World Cancer Day 2012 on February 4th because it is only by every individual, organisation and government doing their part that we will be able to reduce premature deaths from cancer worldwide. Each year, over 12.7 million people are diagnosed with cancer and 7.6 million people die from the disease – more than AIDS, malaria and tuberculosis combined! But you can make a difference, as 30-40% of cancers can be prevented. The theme of this year’s World Cancer Day is ‘Together it is possible’ and there are simple ways to reduce your risk of cancer significantly, including: · Ceasing tobacco use and avoiding exposure to passive smoke. · Limiting alcohol consumption as it increases the risk of mouth, throat, voice box, breast, bowel and liver cancer. · Avoiding excessive sun exposure · Regular physical activity, aiming for 30 minutes a day. · Eating healthily, particularly by including fresh fruit and vegetables as part of a high fibre diet, and limiting processed meats and salt. · Maintaining a healthy weight, as being overweight or obese increases the risk of cancer of the womb, kidney, oesophagus, stomach, colon, breast (in post-menopausal women), prostate, gallbladder and pancreas. · Protecting against cancer-causing infections such as hepatitis B and C, human papillomavirus and helicobacter pylori.Is Your Coffee Habit Adding To Your Waistline?
Over recent years more people are buying takeaway coffees or having a few cups at the office. Whilst a cup of black coffee comes in at only 5 Calories, every teaspoon of sugar in the cup adds 25 Calories and every dash of milk about 15 Calories. If you have a couple of teaspoons of sugar and milk in your coffee and drink a few cups a day, this could mean an extra 150 Calories without even noticing. But the real danger for your waistline comes with milky coffees or those with extras. A cafe latte made with whole milk provides 140 Calories, which would take about 40 minutes to walk off, whilst choosing skim milk will cut the calorie count to 80. Sugary syrups in flavoured coffees come with a significant calorie count, with a caramel latte containing 245 Calories. In the warmer weather it can also be tempting to have an iced coffee, but if you have it with cream and ice cream then be prepared to consume an extra 410 Calories – the equivalent of a king size Picnic chocolate bar or a meat pie!!! And other hot drinks can come with a big calorie count too, with a chai latte containing 260 Calories and a hot chocolate having 315! So opt for black coffee with a dash of milk or a cup of tea instead and you could notice a difference in your waistline. In the News - Health At Every Size (HAES)
The message about the dangers posed by obesity is being shouted from all around. The US Surgeon General has called obesity “the terror within”, more dangerous than “weapons of mass destruction” and called for a “cultural transformation” to fight the “war” against it. But there is a movement that is challenging the central claims for the war on obesity, that overweight and obesity are major causes of disease and premature death and that weight loss is beneficial to health. Health At Every Size (HEAS) recognises that extensive “collateral damage” has resulted from this war, including “food and body preoccupation, self-hatred, eating disorders, discrimination, poor health… Few of us are at peace with our bodies, whether because we’re fat or because we fear becoming fat”. It encourages people of all sizes to ditch the diets and to tackle health directly by adopting healthy behaviours. This has sparked much debate amongst health professionals and the public. If you want to learn more, visit www.haescommunity.org or http://www.lindabacon.org/HAESbook/.
Recipe – Easy Ice Cream Serves: 3 2 large bananas, peeled and frozen 1 teaspoon vanilla extract ¼ cup reduced fat (18% fat) cream (If desired, add 4 teaspoons malt powder)
Facts on Food and Good Nutrition
Myth: You crave certain foods because you’re deficient in one of the nutrients they provide.
Fact: Whilst it’s a nice excuse that your body is telling you to eat chocolate because you need the magnesium, there is no evidence for this myth. Human cravings tend to have more to do with satisfying emotional needs, particularly when your diet is restricted or you know that you can’t have something. There is only one nutrient deficiency that is clearly linked with cravings in humans, and that’s iron. But people severely deficient in iron stores don’t go looking for iron-rich steak, instead they tend to crave things like ice cubes, clay or even cement. No one knows what causes this rare condition called “pica”. What’s In Season? FRUIT: Apples, Apricot, Avocado, Banana, Berries, Fig, Grapes, Guava, Kiwifruit, Lemon, Lime, Lychee, Mango, Melons, Nectarine, Orange, Passionfruit, Peach, Pears, Plum, Rhubarb VEGIES: Artichoke, Asian Greens, Asparagus, Beans, Broccoli, Cabbage, Capsicum, Cauliflower, Celery, Choko, Corn, Cucumber, Eggplant, Leek, Lettuce, Mushroom, Onions, Peas, Spinach, Squash, Tomato, Zucchini
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