Eating Education

November: Sugar

Got a sweet tooth? Great because sugar is on our minds today! There are a few different types of sugar that we can talk about. Monosaccharides are sugar building blocks. These include fructose and glucose. Glucose is the most important monosaccharide for our body as it provides us energy to fuel our activities, we can find these in fruits and vegetables.

Fructose is usually used as a sweetener (ie honey and syrups).

The important takeaway is that sugar is needed to an extent because it is our main source of fuel, but almost everyone exceeds their daily needs because the food industry likes to add extra into processed foods. When we have extra sugar in our body that we cannot use, it stays in our blood which long term can lead to type 2 diabetes. This increase in sugar, because sugar is high in calories, can also increase caloric intake resulting in weight gain.

So, what can we do to be more conscious of our sugar intake?

  • Read the food label - see where those 6 grams of sugar are coming from. Is it added sugar like corn syrup or coconut sugar? Or is it coming from a fruit or a vegetable?

  • Limit your processed foods - try to get a majority of your sugar intake from natural foods like fruits and vegetables

  • Have a variety of fruits and vegetables - fruits and vegetables like sweet potatoes and bananas are higher in sugar than others, so try to mix those with less sweet foods to ensure you are getting different nutrients as well.

November: Nuts

Nuts are great because they are packed with protein and healthy fats, but they are not all equal. We’ll crack open the nutrition facts of some of our favourite nuts, and what to look out for when you are shopping for them. 

  • Peanuts: Being the cheaper of the bunch, these nuts are loaded with iron, fiber, magnesium and potassium. Potassium also helps maintain fluid balance, which results in a normal blood pressure. In addition, potassium also helps to reduce your risk of kidney stones and also bone loss as you age. This is because potassium regulates calcium which decreases the risk of obtaining calcium oxalate kidney stones.

  • Almonds: These nuts contain a high amount of vitamin E and magnesium. Magnesium helps to regulate blood pressure, blood glucose, and bone formation. Almonds also have the least amount of saturated fat in comparison to other nuts

  • Cashews: Again, lots of iron in these delicious snacks! Especially for those who are active, this is an extremely important component to your diet. Iron assists in transporting oxygen through the blood into muscle tissues to form energy for those big (or small) movements.

  • Walnuts: This nut contains a large amount of vitamin B-6. This B vitamin plays a large role of breaking down foods into energy, which is what us at 4D need to help us progress and 

Some tips for shopping and eating:

  • With nuts just by themselves, or as nut butters, the only ingredient that should be on the label is nuts! Addivites like oils, sugar and salt are unnecessary and will only add extra calories to your snacking sessions without any benefits

  • Take a look at the serving sizes. Although delicious, these guys are packed with calories and too many scoops of PB can result in half of your daily caloric intake needs!

October: Squash

BC has finally decided it’s fall, were going to need some motivation to keep us on track towards our goals. To get in the spooky spirit, we’ll focus on winter squash (yes pumpkins are a type of squash). Winter Squash are packed with fiber. Due to its ability to regulate blood glucose and cholesterol, a diet high in fiber can help to prevent cardiovascular disease and type 2 diabetes (all with making you regular). Here are some great ways to add winter squash onto your plate!:

  • Blend them into soup

  • Switch out your mashed potatoes for mashed squash

  • Stuff them! Scoop out the insides, cook it with some extra veggies and a good source of protein, put it back in the shell, bake, and eat!

Contact us at 604-230-6358

206-5511 192 St, Surrey, BC V3S 8E5

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