General Questions About Diet
Q: When a claim has been made of Lactose Free on a product, how do you know it really is lactose free. I have looked into this with many products and always am sceptical. From H
A: Dear H
Lactose is the sugar found naturally in milk and dairy foods. Legally in Australia if a food product makes a nutritional claim such as “Lactose Free”, it must be backed up with evidence on the Nutrition panel or elsewhere on the label. But you should be aware and read the label carefully. If an item reads ‘low’ or ‘reduced’ lactose, it means the food item is not completely free of lactose.
We are born with an enzyme called lactase which breaks down lactose in breast milk. But as we grow and no longer need breast milk, some people lose the ability to produce enough lactase thus; losing their ability to digest lactose properly. This is called Lactose Intolerance.
People can have varying degrees of lactose intolerance and so symptoms can vary as well including: bloating, stomach cramps, flatulence and diarrhoea. Due to the varying extent of lactose intolerance some people can still have small amounts of milk and yoghurt; and moderate cheese serves. So you may not need to follow a entirely ‘Lactose Free’ diet to be free of symptoms.
All the best
Q: Can a stir fry be reheated or should I just do enough for one meal. From P.
A: Hi P,
Most food can be cooked and reheated. The great thing about cooking food in bulk (batch cooking) and having enough for a second meal it saves you from having to cook every night.
There are a couple of things you should do when cooking in bulk. First, leftover food should be placed in a clean container and cooled quickly. Food should be covered and placed in the fridge as soon as possible to ensure it’s not left in the ‘Danger Zone’, between 4-60 degrees, which is when food bacteria thrive. Cooked food should be kept away from raw foods such as meat and chicken.
If leftovers are not eaten in 2-3 days they should be thrown out, as even food stored properly in the fridge may still spoil. If you will not be eating your leftovers in a few days then place in the freezer. This will give you a couple of weeks before you need to eat the meal.
If your leftovers have been frozen, defrost them over a day or two in the fridge, as you would with frozen meat or chicken and then reheat well. When reheating leftovers make sure they are heated thoroughly all the way through, particularly if you are using a microwave, as you may find it reheats unevenly. The best thing to do is give the food a stir half way through the reheating process so you do not get any cold centres.
Food should be heated all the way through but not ‘recooked’ so it’s best to reheat on a ‘medium’ heat for a longer period, rather than on a ‘high’ heat for a shorter period. This will also retain texture, flavour and vitamins such as Vitamin C.
Enjoy your leftovers
Q: Is it true that rose hip tea is good for pneumonia thank you. From M
A: Hi M,
Thanks for your question. Herbal teas are a great way to get extra fluids in each day. Most of us need approximately 6-8 cups (1.5-2L) of fluid everyday. Herbal teas often have low or no caffeine content and no energy (unless you add sugar and milk), so they are a healthy drink if you are trying to lower your overall energy intake.
There is little evidence that herbal teas providing any significant health benefits. We do know that may contain a range of antioxidants and vitamins. Rosehip tea is well known for being high in Vitamin C; often believed to be good in preventing colds and flu. But there is no current evidence that is would prevent or aid the symptoms of pneumonia.
If you do have pneumonia it is best that it is treated medically. Herbals teas will not aid the medical treatment but will be good for hydration as well as a low energy drink if you are watching your weight.
All the best
Q: Which is better frozen or fresh vegetables for nutritional value? From L
A: Hi L,
All of us should ensure we are eating plenty of vegetables and fruits every day. Vegetables in their natural state are low in energy and fat, high in vitamins and minerals as well as antioxidants, and fibre. Having a variety of colourful vegetables daily will supply you with a range of nutrients.
Canned and frozen vegetables normally have similar nutrients to their fresh counter-parts. As frozen and canned vegetables are normally freshly harvested when they are processed, meaning only small amounts of nutrients are lost compared to those vegetables which may have sat in your fridge for two weeks before being eaten.
The main issue with canned and frozen vegetables is the more they are processed, the more nutrients which may be lost; and the higher, fat, sugar and salt content can be. Always read the food labels and find the ones which contain less fat, salt and sugar. Steer clear of those in creamy sauces, dressings, fat and oils, as this will just increase the salt and fat content of the product.
So when fresh vegetables are not available, frozen and canned products are fine, just watch the additives.
All the best.
A: Dear H
Lactose is the sugar found naturally in milk and dairy foods. Legally in Australia if a food product makes a nutritional claim such as “Lactose Free”, it must be backed up with evidence on the Nutrition panel or elsewhere on the label. But you should be aware and read the label carefully. If an item reads ‘low’ or ‘reduced’ lactose, it means the food item is not completely free of lactose.
We are born with an enzyme called lactase which breaks down lactose in breast milk. But as we grow and no longer need breast milk, some people lose the ability to produce enough lactase thus; losing their ability to digest lactose properly. This is called Lactose Intolerance.
People can have varying degrees of lactose intolerance and so symptoms can vary as well including: bloating, stomach cramps, flatulence and diarrhoea. Due to the varying extent of lactose intolerance some people can still have small amounts of milk and yoghurt; and moderate cheese serves. So you may not need to follow a entirely ‘Lactose Free’ diet to be free of symptoms.
All the best
Q: Can a stir fry be reheated or should I just do enough for one meal. From P.
A: Hi P,
Most food can be cooked and reheated. The great thing about cooking food in bulk (batch cooking) and having enough for a second meal it saves you from having to cook every night.
There are a couple of things you should do when cooking in bulk. First, leftover food should be placed in a clean container and cooled quickly. Food should be covered and placed in the fridge as soon as possible to ensure it’s not left in the ‘Danger Zone’, between 4-60 degrees, which is when food bacteria thrive. Cooked food should be kept away from raw foods such as meat and chicken.
If leftovers are not eaten in 2-3 days they should be thrown out, as even food stored properly in the fridge may still spoil. If you will not be eating your leftovers in a few days then place in the freezer. This will give you a couple of weeks before you need to eat the meal.
If your leftovers have been frozen, defrost them over a day or two in the fridge, as you would with frozen meat or chicken and then reheat well. When reheating leftovers make sure they are heated thoroughly all the way through, particularly if you are using a microwave, as you may find it reheats unevenly. The best thing to do is give the food a stir half way through the reheating process so you do not get any cold centres.
Food should be heated all the way through but not ‘recooked’ so it’s best to reheat on a ‘medium’ heat for a longer period, rather than on a ‘high’ heat for a shorter period. This will also retain texture, flavour and vitamins such as Vitamin C.
Enjoy your leftovers
Q: Is it true that rose hip tea is good for pneumonia thank you. From M
A: Hi M,
Thanks for your question. Herbal teas are a great way to get extra fluids in each day. Most of us need approximately 6-8 cups (1.5-2L) of fluid everyday. Herbal teas often have low or no caffeine content and no energy (unless you add sugar and milk), so they are a healthy drink if you are trying to lower your overall energy intake.
There is little evidence that herbal teas providing any significant health benefits. We do know that may contain a range of antioxidants and vitamins. Rosehip tea is well known for being high in Vitamin C; often believed to be good in preventing colds and flu. But there is no current evidence that is would prevent or aid the symptoms of pneumonia.
If you do have pneumonia it is best that it is treated medically. Herbals teas will not aid the medical treatment but will be good for hydration as well as a low energy drink if you are watching your weight.
All the best
Q: Which is better frozen or fresh vegetables for nutritional value? From L
A: Hi L,
All of us should ensure we are eating plenty of vegetables and fruits every day. Vegetables in their natural state are low in energy and fat, high in vitamins and minerals as well as antioxidants, and fibre. Having a variety of colourful vegetables daily will supply you with a range of nutrients.
Canned and frozen vegetables normally have similar nutrients to their fresh counter-parts. As frozen and canned vegetables are normally freshly harvested when they are processed, meaning only small amounts of nutrients are lost compared to those vegetables which may have sat in your fridge for two weeks before being eaten.
The main issue with canned and frozen vegetables is the more they are processed, the more nutrients which may be lost; and the higher, fat, sugar and salt content can be. Always read the food labels and find the ones which contain less fat, salt and sugar. Steer clear of those in creamy sauces, dressings, fat and oils, as this will just increase the salt and fat content of the product.
So when fresh vegetables are not available, frozen and canned products are fine, just watch the additives.
All the best.
