The Australian Guide to Healthy Eating is a visual representation of the five food groups that are recommended for consumption each day. Recently this guide was updated. Below we have summarized some of these changes for you.

Many people take vitamin and mineral supplements everyday – in fact Australians spend $500 million on dietary supplements annually – most of which is on vitamin supplements. But just because they are popular does that necessarily mean they are useful? And should we all be topping up our diets a little with a pill here and there for optimal health?

What do they actually do?

Our body needs over 50 different nutrients for good health. Vitamins are essential for many of the chemical reactions that occur in our bodies, and minerals (which include iron, calcium and zinc) affect our health through their roles in cell growth and repair, and nerve and muscle function.

Some people are under the false impression that taking vitamin supplements will make up for an unhealthy lifestyle by reversing tiredness or stress, or that they can prevent or cure certain illnesses. For example, some think that Vitamin C prevents or cures the common cold, however research has shown that this is not the case. Further, popping a vitamin pill will not give you an energy boost if you are feeling tired or run down – we get energy from calories which are found in carbohydrates, fat and protein – vitamins cannot supply us with energy, and no vitamin can make up for a lack of sleep or low levels of physical activity.

Vitamins are needed for our bodies to work effectively, however contrary to popular belief, we CAN get enough vitamins through food alone.

Eating a wide variety of healthy foods each day will ensure an adequate intake of vitamins and minerals for most people. There are some exceptions, as some population groups (which may include pregnant women, adolescents and vegetarians) have higher requirements for certain vitamins and minerals.

Are the vitamins in supplements more effective than those we get from our food?

The short answer – no.

Research indicates that vitamins in pills just don’t seem to do as good a job as those we get from our food. The reasons for this are not exactly clear. One thing we do know is that certain components of food do not have the same effect in the body when they are taken on their own (in a supplement) compared to when they are taken as food (which is a combination of vitamins, minerals, phytochemicals, antioxidants and fibre working together). While supplements can provide us with vitamins, minerals and antioxidants in isolation; we need food to give us fibre and our essential macronutrients – carbohydrate, protein and fat.

For most people, it is best to get the vitamins our bodies need from eating a healthy, well-balanced diet rather than by taking supplements. While taking a vitamin and mineral supplement to ‘top up’ in case your diet is less than perfect may not do any damage, supplements should not be used as a substitute for a healthy balanced diet; nor can they reverse the effects of eating unhealthy foods.

But there is no harm in taking them, right?

Actually there may be.

Fat soluble vitamins (Vitamin A, D, E and K) are stored in the liver and other cells of the body, which means they can build up to dangerous levels. For example, Vitamin A toxicity can lead to liver damage and Vitamin D toxicity can lead to calcification of soft tissues.

While the water soluble vitamins (such as B Vitamins and Vitamin C) are not stored in the body (making toxicity unlikely), you can certainly overdose on these seemingly harmless substances. For example, Vitamin B6 toxicity can lead to nerve damage and high doses of Vitamin C can result in diarrhoea.

An excessive intake of mineral supplements can also lead to undesirable health consequences. Excessive doses of iron can lead to gastrointestinal issues and at very high levels can even lead to coma and death. Large amounts of calcium or zinc can inhibit the absorption of other important nutrients.

As such, very large doses of certain vitamins and minerals can be harmful, so it is always best to seek medical advice before taking any high-dose supplement. If supplements are used, your intake should not exceed the recommended dietary intake (RDI) (see the following link for further information about the RDI’s: http://daa.asn.au/for-the-public/smart-eating-for-you/nutrition-a-z/nutrient-reference-values-nrvs/).

So, do we need supplements in our diets?

For certain population groups (such as people with a vitamin/mineral deficiency) or people following a certain diet (such as a vegetarian diet), vitamin and mineral supplements may be necessary to ensure an adequate intake of all micro-nutrients; however, for the general population, the best way to ensure you are meeting your nutritional requirements is a well-balanced diet consisting of plenty of vegetables and wholegrains, fruit, low fat dairy and lean meat or meat alternatives.

© Simply Nutrition Dietitians

When winter is upon us most enter into it saying “I’m going maintain my healthily eating habits this time...” but with the colder weather and earlier nights most people find themselves resorting back to those comfort foods and before they know it the winter period has again derailed their healthy intentions!

With spring just around the corner it’s time to get back on track! Here are some helpful hints:

1.  Remove all calorie dense “extra” foods from your diet such as biscuits, chocolate, lollies, cream, hot chips and cooked deserts (i.e apple pies).

2. Increase exercise- aim for 30mins of exercise most days.  

3. Find social activities to do with friends that don’t involve eating such as going for a walk rather than a coffee3 and cake.

4. Reduce alcohol intake
 - Remember that: 200mL of red/white wine or 355mL of full strength beer are a 30MIN WALK!
 - Replace with lower calorie drinks such as soda/tonic water, diet soft drink/cordial, unflavoured mineral water or  vegetable juice.

5. Reduce portion sizes
 - Use a smaller plate and eat slowly

6. Break the eating out cycle
 - Most meals should be prepared and eaten at home as they’ll have more control over the portions and how the food is prepared.

7. Have a plan
 - Keep a food diary for 2 weeks. It can be a real eye opener to what and how much you are eating.
 - Set realistic goals especially if trying to lose weight. Healthy weight loss is only 0.5kg and 0.5cm per week.

Do you need assistance to get back on track for this Spring and Summer season. Talk to a Simply Nutrition Dietitian today and find out how we can help you. (Click Here To Contact Us)

Carbohydrates are often blamed for a number of conditions including overweight and obesity. In truth, carbohydrates are actually very healthy and our body needs a certain amount of carbohydrates everyday to function effectively - carbohydrates provide the only source of fuel to a number of vital organs including the brain and the central nervous system.

Carbohydrates and a Healthy Body Weight:

Weight gain or weight loss all comes down to an energy balance. If your body is receiving more energy than it is using - weight gain will result. If your body is receiving less energy than it is using - weight loss will occur.

Energy In (Food) is more than Energy Out (Exercise) = Weight Gain

Energy In (Food) is less than Energy Out (Exercise) = Weight Loss

Carbohydrates are sometimes said to be a cause of weight gain (or an inability to lose weight), whereas in reality, it is the overall calorie intake (our ‘energy in’) that is the key dietary consideration for weight loss (or preventing wt gain). In other words, weight gain comes from too many kilojoules (or calories), which can come from carbohydrate, fat or protein sources. The following lists explain the amount of kilojoules (or calories) that we get from various components of our diet:

Macronutrient          Kilojoules per gram
       Fat                 :            37 (9 cal)
     Alcohol             :            29 (7 cal)
     Protein             :            17 (4 cal)
Carbohydrates       :              6 (4 cal)

Carbohydrates actually have the least amount of calories per gram! This shows us that it is much easier to eat more kilojoules or calories if we eat higher amounts of fat and alcohol rather than carbohydrates!

Ok, so if carbs are so good for you, why do Low Carbohydrate Diets work?

Although the claims might sound convincing (and you may have even had some weight loss with low carb diets) - there is no evidence that low carbohydrate diets are more effective than high carbohydrate diets for long-term weight loss.

In the short term, low-carbohydrate diets may cause weight loss because by cutting out carbohydrates you are cutting out food (and in doing so, reducing your overall energy or calorie intake). As well as this, if you stop eating carbohydrates, your body will use its stored carbohydrates (called glycogen) for fuel. A large amount of water is needed to release glycogen from storage - which means that most of the rapid weight loss that occurs with a carbohydrate-restricted diet is actually from losing water - not fat.

What are the negative effects of avoiding carbohydrates?

Yes, that’s right, you might actually be doing more harm than good by following a low carbohydrate diet. Low carbohydrate diets can lead to a restriction of healthy foods (such as wholegrains), which are importance sources of vital nutrients. Low carbohydrate diets tend to be higher in fat - these diets can increase your risk of cardiovascular disease and may also be low in Vitamin E, Vitamin A, thiamine, B6, folate, calcium, magnesium, iron, potassium and dietary fibre!

Common side effects of low carbohydrate diets include constipation, bad breath, headaches and fatigue - these unpleasant effects mean that people have trouble sticking with low carbohydrate diets for very long! Because most people have more difficulty maintaining weight loss, than they do in losing weight, it is important that any diet is sustainable in the long-term. A diet that is moderate in carbohydrates, fat and protein (in other words, a healthy, balanced diet) is usually much easier to maintain.

So are carbohydrates a friend or a foe?

A friend! But remember that too many calories from any of our macronutrients (carbohydrates, fat or protein) will result in weight gain!

The best way to lose weight and keep it off is by a reduced-calorie diet with plenty of fruit, vegetables, whole grains, legumes and low-fat dairy products, along with daily exercise.

References provided on request.

The Metro North Brisbane Medicare Local Family health expo & fun day will be held on the 24th March 2012 at Lake Eden, Lakefield Drive, North Lakes. It will be a great day featuring 30 + health, lifestyle & community service stall holders (Including Simply Nutrition Dietitians), who are all available in your local area. Entertainment suitable for the whole family will also be on site including; face painting, a jumping castle, animal show, magic show, an animal farm, emergency services, live music, food stalls, and performances from local school and community groups. We’d love to see you there!