暑假快將結束，學生哥要開始收拾心情上學了。要準備的，首先從早餐著手。研究指出，吃過早餐的學生上課時更專心，更能集中。
選擇早餐的學問：
1. 五穀類
五穀類含有碳水化合物，消化及吸收過後轉化成糖份，提供營養給腦部。粗糧的升血糖值較低，能維持血糖水平，避免血糖水平大上大落而產生疲倦。
食物選擇： 全麥面包、燕麥
2. 奧米加3脂肪酸
奧米加3脂肪酸是必須的脂肪酸，有助提升專注和記憶能力，亦能促進神經系統的訊息傳遞。
食物選擇：三文魚、吞拿魚、合桃、亞麻籽油
3. 鐵質及維他命C
鐵質是製造血液所需的原素，血液中的氧份不夠會令人疲倦。而維他命C有助鐵質的吸收。
含鐵質的食物選擇：肉類、蛋黃、乾果
含維他命C的食物選擇：水果、蔬菜
早餐的提議：
香蕉提子乾燕麥片配脫脂奶
三文魚牛油果全麥三文治
腿蛋全麥包配雜果低脂乳酪
文：註冊營養師張志君
Friday, August 31, 2012
Wednesday, August 29, 2012
Thursday, August 9, 2012
News headline: Japanese branded milk powder not allied with CODEX standards
Yesterday news highlighted that Iodine contents of 2 Japanese-branded infant milk powder are found to be 1/3 lower than the recommendation. According to the Codex, the Iodine content of the infant milk powder should be 10ug/100kcal minimum. Because infants rely solely on milk as their food source for their first 6 months, the nutrient contents of the milk powder are very important.
What is Iodine:
Iodine is an essential element that is needed for the production of thyroid hormones which it is not able to be produced in our body. According to WHO, thyroid hormones are important for growth and development of the brain and central nervous system from the 15th week of gestation to 3 years of age. If iodine deficiency exists during this period and results in a significant degree of thyroid hormone deficiency, the development of the brain and central nervous system might be deranged and such derangements are irreversible.
Iodine deficiency:
Goiter (hypothyroidism) - Without adequate thyroid hormone, our metabolism slows down. You would feel colder and tire easily
Iodine-rich food sources:
Seaweed
Eggs
Iodized salt
Shellfish
Saltwater fish
Written by: Michelle Cheung R.D
What is Iodine:
Iodine is an essential element that is needed for the production of thyroid hormones which it is not able to be produced in our body. According to WHO, thyroid hormones are important for growth and development of the brain and central nervous system from the 15th week of gestation to 3 years of age. If iodine deficiency exists during this period and results in a significant degree of thyroid hormone deficiency, the development of the brain and central nervous system might be deranged and such derangements are irreversible.
Iodine deficiency:
Goiter (hypothyroidism) - Without adequate thyroid hormone, our metabolism slows down. You would feel colder and tire easily
Iodine-rich food sources:
Seaweed
Eggs
Iodized salt
Shellfish
Saltwater fish
Written by: Michelle Cheung R.D
Wednesday, July 18, 2012
Medicines that cause weight gain
Hot Hot Hot! It's Beach time! I am sure that many people would like to take a few pounds off before they put on their bikini or bathing suits. I have received many complaints from the patients that they couldn't lose weight even they have been trying so hard to follow the diet plan. If you have good health and are not taking any medications, by strictly following the diet plan, you CAN lose weight for sure unless you have slow metabolic rate from the beginning. However, if you are really taking medications such as steroids (prednisone), antidepressants and second-generation antipsychotics, one of the side effects is that your weight will involuntarily increase!
Saturday, June 23, 2012
Double Double
"One medium double double please!" This is what I have always heard people saying when they order coffee. Double double is a term that Canadian use to order their coffee. You can't find it in the menu and it's not a brand or type of coffee, it's 2 tsp of sugar and 2 creams! Coffee itself provides very little calories but with the cream and sugar, it's totally different. People here take 2-3 cups medium double double per day, it's their habit.
According to Tim Hortons nutrition calculation, their medium double double provide 230kcal and if you take 2 cups, you have already consumed a McChicken sandwich!
Of course, you can drink coffee to make you more concentrate at work in short run (but it definitely affects your quality of sleep at night), tips to minimize the calories taken:
1. Order a small size coffee
2. Replace with milk
3. Add artificial sweetener instead
Written by: Michelle Cheung, Registered Dietitian
According to Tim Hortons nutrition calculation, their medium double double provide 230kcal and if you take 2 cups, you have already consumed a McChicken sandwich!
Of course, you can drink coffee to make you more concentrate at work in short run (but it definitely affects your quality of sleep at night), tips to minimize the calories taken:
1. Order a small size coffee
2. Replace with milk
3. Add artificial sweetener instead
Written by: Michelle Cheung, Registered Dietitian
Friday, June 22, 2012
Strawberry Heat!
June, it's the season of strawberry in Toronto! We picked quite a lot of strawberries this time, was really fun! Many kids like strawberries, well even the adults do too. What's so special about it nutritionally?
1cup of raw strawberries (140g)
11g carbohydrate
2.9g fibre
7g sugar
1.0g protein
0.4g fat
85mg vitamin C
*1 cup of raw strawberries contains about 1.5tsp sugar (but it's fruit sugar-fructose, a sugar that has lower glycemic index than table sugar, which prevent a sudden surge of blood glucose level in your body and helps to normalize your blood glucose level too!)
*Great source of vitamin C to boost up your immune system against flu and cold!
*The iron of strawberry is only about 1/3 of that of dried prunes, don't just look at the color and think it's high in iron!!!
Written by: Michelle Cheung, Registered Dietitian
1cup of raw strawberries (140g)
11g carbohydrate
2.9g fibre
7g sugar
1.0g protein
0.4g fat
85mg vitamin C
*1 cup of raw strawberries contains about 1.5tsp sugar (but it's fruit sugar-fructose, a sugar that has lower glycemic index than table sugar, which prevent a sudden surge of blood glucose level in your body and helps to normalize your blood glucose level too!)
*Great source of vitamin C to boost up your immune system against flu and cold!
*The iron of strawberry is only about 1/3 of that of dried prunes, don't just look at the color and think it's high in iron!!!
Written by: Michelle Cheung, Registered Dietitian
Wednesday, May 18, 2011
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