‘I’m 2½ months pregnant and the baby has a slow heart. What should I start eating for the baby to be healthy and strong?’

— Emma

It’s so distressing to hear this kind of news at any stage during your pregnancy but there are many people who live to a grand old age with a slow heart rate. That said, you are quite right to do all you can, and your diet is certainly the place to start.

For cellular growth your baby needs protein. Good quality lean meat, poultry, eggs, fish and low fat dairy are all excellent sources of protein. Also essential for the growth and development of the brain, retina and heart is Omega 3 essential fatty acid. This fatty acid cannot be made in the body but is found in breast milk. Studies have shown the more Omega 3 in the diet, the more is found in the breast milk after birth, particularly with second, third or more children.

Many foods today, like eggs and milk are fortified with Omega 3, but it’s mainly found in oily fish, salmon being the highest source. Two to three 150g serves of fish each week is a great way to boost your overall health and your Omega 3 supplies.

Being pregnant, you should however avoid the species shark, swordfish, catfish, marlin, and ocean perch (or orange roughy as it’s otherwise known) as they have a higher content of mercury which can present a health risk to your baby.

The golden rule applies both in and out of pregnancy when it comes to vegetables — 5 serves, and in your case particularly green veggies such as spinach, broccoli, Chinese greens, asparagus and cabbage. They’re a good source of folic acid and provide numerous antioxidants to protect both you and your baby.

‘Is a lot of olive oil bad for you when you are using it for cooking?’ The old cliché ‘Everything in moderation’ applies to using olive oil even though it is a healthy oil.

High in monounsaturated fat, olive oil can help reduce LDL cholesterol (the bad stuff) and the risk of heart disease, but like any other fat, it’s high in energy. One tablespoon of olive oil is the equivalent to 673kj, so if you want to lose weight and are trying to stick to an energy controlled intake of approx 6,500KJ, you shouldn’t be pouring it liberally into the saucepan.

Another consideration when using olive oil in cooking is the type of oil you use. Many people are under the impression that cold pressed extra virgin olive oil is the healthiest oil to use. Cold pressed virgin oils are terrific for salads but have a lower smoke point than refined oils. When an oil is heated to the point of smoking it starts to decompose, effecting the taste of the food and increasing the risk of producing carcinogenic free radicals in the body.

So the bottom line is, olive oil is a healthy fat and should be included in moderation in the diet but don’t use cold pressed extra virgin oil in cooking.

‘I have recently found out I have an intolerance to citrus. What are the best substitutes for citrus fruits in cooking, and other sources of vitamin C?’

— Kirsty

Without knowing specifically what it is in citrus fruits you are intolerant to it’s hard to advise, however, assuming it’s not salicylates*, there are many other foods rich in vitamin C.

Vitamin C is a very unstable nutrient and is easily destroyed by cooking, so while most vegetables are a good source of this nutrient, unless you eat them raw their value is diminished somewhat. Kiwi fruit, berries and guava are particularly good sources as are raw veggies including watercress, red capsicum, broccoli, and tomatoes.

As a substitute to lemon in cooking you could use vinegar. Brown rice, white balsamic and red wine vinegars are quite good. Lemongrass can impart a slight citrusy flavour and olive and capers will give food zing.

Before following this advice you should seek the advice of a practising natural health practitioner to ascertain exactly what you are intolerant to.

*Salicylates are naturally occurring plant chemicals found in many fruits and vegetables and other natural foods

‘Gluten intolerance and diabetes combined — I have this double whammy and am in desperate need of help. Some tell me to get a diabetes recipe book, which is no good for me. Have you any combined recipes for my condition? I would be very grateful for your help. I’ve tried so many people and they can’t or won’t help me.

— Leonie

The difficulty with the double whammy of gluten intolerance and diabetes is the the radical change you must make to your diet. Virtually all cakes, pastries and bread must be eliminated, even the packaged products specifically for gluten intolerant as they are typically made with high GI grains, like rice and miller, and sugar.

The safest and often overlooked food group for someone with your condition is legumes and pulses. Buckwheat flour, quinoa and besan flour (or chickpea flour ) are also gluten free with a low GI.

The website www.thefoodcoach.com.au currently has over 600 recipes and each is labeled with a health description so people can quickly determine if it’s suitable to meet their needs.

Go to the recipe section and using the search criteria “health condition” select recipes for “gluten free”. There are 131 gluten free recipes. Scan through the list to select the ones you like the sound of before reading the recipe to check it’s GI status. If the recipe indicates it has a low GI then it’s suitable for both your conditions.

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‘I’ve been on so many diets, have lost some weight, but never enough. Before I know it, I’m off the diet and the weight’s piled on again. Can you help?’

If losing weight were as simple as making the decision to cut down on food until we’d lost what we needed to, the entire nation would be slim. Many people have a relationship with food and/or alcohol that extends beyond their basic physical need for nutrition and energy. It provides oral satisfaction and can fill gaps in other areas of life where they feel dissatisfied.

In most cases it’s a need for love. Perhaps they’re in an unsatisfying relationship or desperately wanting a relationship. Perhaps it stems from not feeling loved as a child. Whatever the reason, food becomes the love. It’s guaranteed, reliable and can be drawn upon whenever we feel we need love.

Recognising that happiness can only be found within ourselves is a key to freeing yourself from the debilitating needy love of food. Rather than looking for love from others, consider ways to love yourself more.

The great thing about life is that it’s constantly changing and even though there are times in life where we feel we’re in Groundhog Day, your current situation will eventually change.

Much of this is about changing the mindset and self talk. Try this exercise in visualisation each and every day as you start to change your relationship with food.

Visualisation exercise

Visualise your life as a slow-moving wheel. It will move in a direction or you can steer it in the direction you want it to go.

Imagine you start pushing your wheel today. Think about where you are going, cut down your food intake, decide to cut out snacking, change what you eat to healthier but enjoyable foods, drink more water and take yourself out to exercise every day.

Remember your wheel is always turning. Keep pushing it as you start to shed weight. Continue with your new eating habits, but consider them normal. Keep pushing your wheel and feel proud of what you’ve achieved.

Notice your attitude to other things changing as you push your wheel in the direction you want your life to go. Things you may once have tolerated are no longer acceptable. When you started pushing your wheel, you didn’t have the courage to deal with these issues, but now you do and you wonder why it seemed so hard back then. Keep pushing. You’re feeling good. You look good. You’re enjoying wearing clothes you wouldn’t have worn once. Keep pushing. You venture out to do things you once wouldn’t have had the confidence or energy to do. Your wheel is still turning. New people are coming into your life: they are seeking you out. Keep pushing. You’re enjoying the company of others when once you were too insecure to participate in conversation that easily. And the wheel still turns.

Look back to when you started pushing your wheel. Where have you come to? It was your effort which got you here — you love yourself.

And finally, if you can forgive the cliché, remember it won’t happen overnight, but it will happen. Eventually, with acceptance, you’ll start enjoying the journey and not the destination.

‘I’ve heard that fructose is better than sugar for weight loss and health. Is this true?’

Fructose is a sugar naturally occurring in fruit, but it is also available as a sweetener twice as sweet as sucrose (in sugar).

Fruit is a good source of fibre, vitamins and many antioxidants and as such is a great food to include in the daily diet. On its own, however, fructose is not superior to sugar and plays no role in providing nutritional value. In fact, in excess it can have some adverse effects on the body. Irritable bowel syndrome, accelerating aging, gout, increased risk of heart disease, kidney stones and cancer are just a few reasons you shouldn’t supplement sugar for fructose.

Better to cut down on your overall food intake.

‘I’ve heard sushi rice has a lower GI than other rice. I have just been diagnosed with diabetes and have to lose weight and manage my blood sugar levels. Can I continue to eat sushi?’

Until recently, experts believed sushi rice (or koshikari rice) had a low GI, but reports are coming through to suggest that the previous research on the GI of sushi rice was incorrect. To be on the safe side, until we have conclusive research you might be better staying away from white rice altogether and eating more unusual low-GI grains like brown rice, quinoa, bulgur, freekeh, oats, barley and grainy breads.

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By Judy Davie

For further information about food and nutrition, visit Judy Davie’s website at www.thefoodcoach.com.au

‘My son has a very healthy appetite but is overweight. I don’t want to make a big thing of it but for his own sake would like him to lose weight.’

— Wendy

I often hear people describe their children as having “a healthy appetite”. Like many phrases which no longer have a place in our modern society, “a healthy appetite” is one which should be written out of our daily lingo.

Once considered a good thing, a healthy appetite might more appropriately be referred to as an unhealthy appetite or, more harshly, greed.

Appetite is not hunger, the physical need to eat; it is the desire to eat. Today there’s no question that many of us want to eat much more than we need and much more than what’s good for us.

According to a study in the British Medical Journal, children who are overweight or obese by the age of 11 are more likely to carry their excess weight into adulthood and suffer from weight-related health problems, so it’s a good idea to do something about it now. He may not lose weight but he’ll grow into his weight.

In an abundant world where consumerism is the number one sport, we’re tempted by special offers, new things to try, beautiful packaging and attractive displays. Before we know it, our cupboards are full of products ready to be eaten at any time. People today don’t eat when they’re hungry; they eat when they’re not full! There’s a vast difference. Mealtimes run into each other and many of us are like large cumbersome cows, constantly grazing.

Don’t make it so easy for your son to eat. At mealtimes, make enough for everyone but not so much to allow for second helpings. Don’t stock the pantry full so he can grab anything at any time. Encourage him to sit down to eat and discourage snacking. Give him water to drink when he’s thirsty and rid the house of soft drinks. Tell him you’re saving for a holiday and cutting down on spending but don’t deny him all his pleasures. By all means buy biscuits, but only once a week. Once they’re eaten he’ll have to wait until next week for more.

Activity of course is essential and you may have to lead by example here. A family activity where you all get involved in some physical exercise can be great fun for all concerned. Go to the park and play cricket together or buy a family pass to the swimming pool.

I was alarmed the other day to hear someone, on the subject of childhood obesity, indicate that we may reach a stage in life where we outlive our children.

As parents we have to set an example and show them what a healthy diet looks like. It’s as important as teaching them the difference between right and wrong

Good luck.

‘I have no problem controlling my eating at home, it’s when I go out that it becomes a problem. I always overeat. My partner and I often go out with friends for Chinese, Thai or Indian food. I always seem to eat more than anyone else and arrive home feeling fat and full.’

— Sally

It’s a curious thing, but when we see a variety of different dishes on the table we tend to eat more than if the same food was served on one plate. If there were three potatoes on a plate with the meat and veggies, it would be enough — but serve the potatoes separately in a bowl, we would take four and eat them! Buffets are notorious for encouraging overeating. Asian food is delicious but we typically share all the dishes with rice, topping up our plates continually as we eat. One suggestion would be to choose your own dish and not share or fill your plate modestly with a small portion of each dish when all the dishes have been presented and don’t go back for seconds.

If all else fails, steer clear of Thai, Vietnamese, Indian and Spanish tapas and only go to restaurants where you order your own meal and it comes to you on one plate!

‘I’ve been going to the gym quite a bit and always take a sports drink with me to drink afterwards. Are they okay?’

If you are a high performance athlete, there’s a place in your life for sports drinks. They have a very high GI for instant energy and contain electrolytes with sodium to replace what’s lost in sweat.

If, however, you workout for around an hour, sweat modestly and want to lose weight, you’d be better replacing the sports drink with water. Sports drinks contain calories you don’t need. Better to take those calories in from nutritious food after the workout.

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