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Eat yourself thin

Megan Pentz-Kluyts is a registered dietician and has been president of the Association for Dietetics in South Africa.

I have a sweet tooth and ice creamâ€™s become a bit of a habit. How bad is it for me?

The first things to consider are how much and how often. If you lead an active lifestyle, eating a small portion of ice cream as a treat is quite acceptable. It contains milk, so it increases your calcium intake, needed for bones, teeth and muscle. Ice cream is, however, laden with kilojoules from cream or butter, making it high in saturated, unhealthy fat that can increase cholesterol levels and your risk of heart disease. Instead, add some fresh fruit to balance your portion size, make it a once-a-week treat or opt for lower-kilojoule frozen yoghurt or sorbet (remember, portion size and frequency still matter). If, on the offchance, youâ€™ve overindulged, up your exercise regime or take your dog for a walk.

Iâ€™ve been on a weight-loss training and eating plan for two months and am seeing minimal results. A friend suggested this could be because of a food allergy. Is this possible?

Dr Harris Steinman, chief executive officer of Cape Town-based Food and Allergy Consulting and Testing Services (FACTS), says thereâ€™s absolutely no evidence of this being true. â€œIt is true that people with allergies who are ill may reduce exercise and therefore put on weight, but it is not due to the allergy but rather the consequences of not feeling well,â€ he adds. Itâ€™s worthwhile keeping a food and drink diary and consulting a registered dietitian with an interest in sports nutrition. This will help to find out whether your diet is adequate â€“ containing enough carbohydrates, proteins, fats, vitamins and minerals to help support your goal. Go to www.adsa.org.za for the name of a registered dietitian in your area.

Whatâ€™s the deal with eggs? I love them but have heard theyâ€™re high in cholesterol. Is this true?

Yes, one egg contains about 200mg of dietary cholesterol and guidelines suggest you limit your cholesterol intake to 300mg per day. But itâ€™s not necessarily all bad news. An egg also contains other nutrients such as seven grams of high-quality protein (which is 15 percent of the average personâ€™s daily requirement) as well as all nine essential amino acids; phosphorus; iron; zinc; iodine; vitamins A, D, B2 and B12; folic acid; pantothenic acid; and choline. Even better â€“ research published in the Circulation Journal in 2008 shows that eating up to six eggs weekly does not significantly raise the bad (LDL) cholesterol in most healthy men and was not associated with heart disease. It was found that saturated fats and trans-fatty acids are more likely to negatively affect blood cholesterol levels, rather than the natural cholesterol found in food like eggs. So, enjoy your eggs as part of a balanced diet. Just make sure they are not fried and drenched in oil.

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Is consuming pork unhealthy for me?
- Is it true that eating pork is really unhealthy due to its high fat content? I really enjoy eating bacon and pork chops, and want to know if I should give them up for my health.
  
  Not entirely. When eaten in reasonable quantities, pork can be quite good for you. A lean pork chop (13.9 fat and 5.23 saturated/100g) is typically not as low in fat as chicken (3.9 fat and 1.14 saturated/100g) or fish (7.3 fat and 1.64 saturated/100g). But pork is an excellent source of protein and B-vitamins. Go for lean cuts being aware of size, trim off the fat and use low-fat cooking methods. Grilling or roasting on a rack allows natural fat to drip away. Choose cuts with names like â€œloinâ€ or â€œroundâ€ for the leanest cuts (pork tenderloin or loin chop). Season with herbs and spices to boost flavour while cutting back on salt. Cured pork, like ham and bacon, is higher in fat (49.2 fat and 17.42 saturated/100g) and may contain nitrates â€“ preservatives which have been linked to cancer.
Dry or fresh fruits?
- Do dried fruits have the same benefits as fresh ones?
  
  Fresh fruits are naturally rich in fibre, potassium, folate and vitamins C and A. Dried fruits have health benefits as well, but the process and pretreatment when drying the fruit can leach some nutrients, while maintaining others. The sulphur dioxide helps to preserve the fruit and vitamins C and A, but causes some loss of thiamine (vitamin B1) and exposure to oxygen and light during drying can degrade nutrients even further. Dried fruit is, however, a good source of fibre and roughage, which promotes colon health, lower cholesterol and helps control blood sugar levels. Theyâ€™re also nonperishable and portable, but do contain more kilojoules and sugar compared with fresh fruit. The dried apricots are less filling because of their lack of water. Nevertheless, dried fruit is definitely a healthier alternative to other sugary snacks and a good source of energy if you lead an active lifestyle.
Iâ€™m lactose intolerant. Can I still take whey protein?
- Iâ€™m lactose intolerant. Can I still take whey protein?
  
  â€œIt may depend on the product,â€ says Arina Prins, registered dietitian from the Little Company of Mary Medical Centre in Pretoria. â€œProducts that are labelled â€˜isolatesâ€™, are less likely to contain lactose or will only contain minimal amounts, compared to the higher lactose content of so-called â€˜concentratesâ€™.â€ Itâ€™s been suggested that people with lactose intolerance should use a pure whey protein isolate, which contains about 0.1g of lactose per 20g, which is less than what you would find in a 250ml cup of yoghurt. Remember, people with lactose intolerance can take small amounts of lactose, however, actual amounts will vary. Hard cheeses and yoghurt have a low lactose content and most people tolerate them. Itâ€™s important to include these foods as they provide good sources of protein and calcium and other important nutrients for your body.
What types of chocolate are the healthiest?
- What types of chocolate are the healthiest and what benefits do they provide?
  
  Mmm... chocolate. With some intriguing health news now emerging about chocolate, this tasty treat may once again be elevated to medicinal status. Dark chocolate is more commonly known as bittersweet, semi-sweet or plain chocolate. It contains cocoa solids, cocoa butter, a little sugar and vanilla and lecithin. Itâ€™s the main chocolate used in cooking to give that smooth, rich chocolate flavour and is referred to as â€œcouvertureâ€ in some recipes. Milk chocolate also contains these ingredients as wells as additional milk solids. White chocolate, on the other hand, is a mixture of sugar, full-cream milk, cocoa butter and flavourings. It doesnâ€™t contain any cocoa solids. The verdict? Dark chocolate, with minimal processing, may be better for you. It tends to contain more powerful disease-fighting substances, called flavanols and less saturated fat than others.
I take a tablespoon of cod liver oil every day. Am I overdosing?
- I take a tablespoon of cod liver oil every day. Am I overdosing and what are the health risks associated with this?
  
  Being very rich in vitamins A and D, which are both stored in the body when taken in excess, it can cause a variety of negative effects. Look at your supplement label and try to stay within the Recommended Daily Intake (RDI). If youâ€™re taking a multivitamin, include those values of vitamin A and D, too. The RDI of vitamin A is 900 micrograms and the amount in a spoon of cod liver oil is 4 500 micrograms. For vitamin D, the RDI is five micrograms and the amount in a tablespoon of cod liver oil is 37.5 micrograms. As 15ml of cod liver oil is an excessive amount of vitamin A and D, reduce your supplement dose or risk side-effects including brittle nails, and dizziness.
Iâ€™ve heard that food allergies can hinder weight loss. Is this true?
- Iâ€™ve heard that food allergies can hinder weight loss. Is this true?
  
  According to allergy researcher Dr Harris Steinman, â€œthere is absolutely no evidence of this being true. Itâ€™s true that people with allergies, who are ill, may reduce exercise and therefore put on weight, but it is not due to the allergy, rather the consequences of not feeling well,â€ he adds. It may also be worthwhile keeping a food and drink diary and consulting a registered dietitian with an interest in sports nutrition. This will help ascertain if your diet is adequate â€“ containing enough carbohydrates, proteins, fats, vitamins and minerals to help support your goal. Go to www.adsa.org.za for the name of a registered dietitian in your area.
Can I keep my hair for longer by changing my diet?
- Iâ€™m slowly going bald. Can I keep my hair for longer by changing my diet?
  
  Male pattern hair loss is the most common type of hair loss, occuring when the scalp follicles become inactive and no longer produce new hair. This is mainly caused by hormones called dihydrotestosterone (DHT), family to the male hormone testosterone. Hair loss can also be due to a combination of other factors including genetics, depression, disease and even some medications. Two of the biggest factors that can affect hair loss are stress and a lack of nutrients. People on fad diets may experience temporary hair loss from poor overall nutrition. Studies show that a combination of heavy exercise and an increased fat intake led to greater free testosterone levels in strength trainers. These increasing levels help to build and repair muscle, but may also cause some individuals to lose hair. The good news? Studies show that regular aerobic exercise can help lower free testosterone and stress levels. Here are some nutrients that may help combat hair loss (in conjuction with limiting your saturated and trans fat intake): Protein, omega-3, vitamins B6, B12, D and E, biotin, iron, calcium and zinc.
Is a muffin a healthy snack option?
- Is a muffin a healthy snack option or is it just like eating a piece of cake?
  
  Muffins evoke images of homemade goodness, but most are really cake in disguise, packed with fat and sugar. In theory, One mii-llii-on kilojoules. a muffin should automatically promote portion control. But in recent years, the muffin has mushroomed into something approaching monstrous. A muffin used to weigh about 45 to 60g. Now, some muffins tip the scales at 260g, all the while sold as a single portion. You may think muffins are better because they contain some type of fruit or nuts, without realising the energy (kilojoule) content. Itâ€™s good to remember that a 60g bran muffin has the similar amount of kilojoules as two slices of bread. So how do you pick out the better ones? Bake in bulk: Choose a low-GI bran muffin recipe and freeze them once baked.
What's the best cereal to have in a rush?
- I don't have much time in the morning. What is the best breakfast cereal to keep me going till lunch?
  
  Choose fibre-rich cereals, such as high-fibre bran, bran flakes and low GI mueslis. Porridges such as oats, oatbran and maize meal made with low-fat milk are great options. (Oats and oatbran are rich in soluble fibre and help stabilise blood glucose levels.) If you prefer cold cereal, you need to check the label carefully. Look for less than 1.5g of saturated fats, none or less than 0.1g of trans or hydrogenated fats, less than 20mg cholesterol and more than 3g of fibre(per 100g of cereal). Also make sure you choose one with a low glycaemic index and little or no added sugar.
Do you pick more weight up if you eat after 7pm?
- I've heard you'll pick up weight if you eat after 7pm. Is this true?
  
  The determinant of whether you gain weight or not is the amount of kilojoules (energy) you eat in relation to the amount of kilojoules (energy) you burn, regardless of what time of day you eat. Excess kilojoules will be stored as fat â€“ no matter if you overindulge at breakfast or at dinner. The issue with late-night eating is usually that people are either starving because they havenâ€™t eaten anything substantial all day or are eating out of boredom while watching TV. If youâ€™re consuming unhealthy foods such as chips and chocolate youâ€™re likely eating too many kilojoules, but if youâ€™re working late, youâ€™ll need a healthy snack.

*Men's Health does not give out contact information for experts featured in our magazine or on our web site, and queries addressed to these individuals cannot be forwarded on your behalf. If you require professional health and lifestyle advice, we strongly recommend that you contact your local service providers.

What do you think crosses the line into stalker territory? She...
	Asks your friends for details about what you like, your favourite food etc
	Checks your Facebook page often
	Drives past your house to see if you’re home
	Pitches up at your local haunt
	Phones you continuously

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