Writers: Fiona Boyle

Fiona Boyle

Fiona Boyle is a registered dietitian and nutritionist. She runs a private practice and gives nutrition advice to individuals and families to help meet their health needs and personal goals.

Vegetarian nutrients

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A vegetarian diet can be very healthy, but care needs to be taken to achieve a well balanced diet to ensure an adequate intake of nutrients.

In a previous article I looked at how to choose from each of the four food groups if you are following a vegetarian eating plan. The importance of getting protein from alternative plant sources such as beans, lentils, nuts and seeds was discussed.

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Vegetarian diet

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Many studies have supported the evidence that vegetarians have a lower risk for developing health issues such as obesity, diabetes, high blood pressure and diet related cancers. Overall vegetarians tend to have much healthier lifestyles – they are known to smoke less and drink less alcohol.

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Oils and fats

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We have all heard the message that we need to reduce our fat intake. Fat is the most calorie dense nutrient we can eat with each gram providing 9 calories, while carbohydrate and protein each provide 4 calories per gram.

While we need to be careful with our intake of fat it cannot be eliminated completely. So what is the best oil to choose when we are faced with the wide selection available in the supermarket today?

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Metabolism

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How many times have you blamed your weight on your metabolic rate? A sentence that I hear quite frequently is “I think I have a slow metabolism”. But what is your metabolic rate and are there some things that you can do to make it more efficient?

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Irritable bowel

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Worried about your tummy and the funny things it does? You are not alone. While there can be many causes for different gut symptoms one of the conditions that causes a range of problems is Irritable Bowel Syndrome.

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Caffeine

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Do you need a cup of coffee to get going in the morning, or as a “pick me up” in the afternoon?  You will not be alone. Caffeine may be the most popular drug in the world.

The main dietary sources of caffeine are coffee, tea, cola drinks, energy drinks, and chocolate.

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Beans and legumes

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For some people the thought of dried beans and legumes is not appealing or perhaps the challenge of getting other family members to try something so different just goes into the too hard basket. However it is never too late to try something new!

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Feeding children over the holidays

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School lunches may be something that we all hate having to prepare each morning. However school holidays can often bring different challenges. Continue reading »

Festive eating

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Christmas comes at the time of year when we are moving into lovely warm weather which tends to mean most of us will get into shorts, tee shirts or swimwear at some stage.

If you are worried about how your waistline will cope with all the social occasions during the festive season you are probably not alone. While little research has been done on weight gain over the holidays many people do tell me that they will gain weight while on vacation or over the Christmas period. This is despite the fact that in New Zealand we enjoy more summer fruits, salads and lighter meals at this time of the year.

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Osteoporosis

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Often, the first sign that you have osteoporosis is that you break a bone. Osteoporosis has no symptoms and the disease offers its victims no warning until it is well-established. It affects more that half of women and nearly a third of men over the age of 60 in New Zealand.

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