Hey guys, if you’ve got a question, it’s very likely you’ll find the answer here whether it’s about nutrition or cooking advice, or wanting to work with me. Thanks for getting in touch! Nadia x
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Can you offer any prizes for a charity auction?
Can you contribute a recipe to our fundraiser cookbook?
Nutrition and Recipes
What is your food/nutrition philosophy?
How do you calculate the nutrition analysis of your recipes?
Do you have any recipes that are diabetes-friendly?
- The recipe uses low GI (glycaemic index) ingredients
- Has <45g carbohydrate per serve (of which less than 15g is sugar)
- Less than 20g fat per serve
- Less than 5g saturated fat per serve.
However if a recipe is very close to meeting this criteria and is still a very healthy meal with lots of vegetables (and therefore vitamins and minerals) in it, I will still consider it to be diabetes-friendly because of things like the extra fibre in the recipe which can help stabilize blood glucose levels.
Do you have any recipes that are gluten-free?
Do you have any recipes that are dairy-free?
Do you have many vegetarian recipes?
Do you have any vegan recipes?
What do you recommend for people trying to lose weight?
What are your thoughts on sugar?
The Ministry of Health and WHO recommendation is “no more than 10% of your calories/day coming from free (added) sugars”. What this means is that someone with a calorie intake of 1,800kcal/day (standard for a woman) should have no more than 180 calories coming from sugar which equals 45g added sugar. Each teaspoon of sugar is 5g, so that’s 9 teaspoons of added sugar. So if you want to make sure you’re not having too much you can count by the teaspoon! However my personal opinion is that 9 teaspoons a day is still too much, so I would aim for less than than half that! And don’t forget to remember the big picture – on some days you will have less, and on other days you will have more (e.g. if it’s a special occasion), but hopefully it balances out.
I don’t believe you have to cut sugar out completely, however most of us do eat far too much of it and could really benefit from reducing the amount we eat, and my nude food philosophy and recipes aim to help people to this.
Read more about sugar here
Note is that sugar can be divided into different categories:
- Refined added sugars – this type of sugar is highly processed and includes stuff like your typical white/brown/raw sugar that is added to food and drinks, as well as sweeteners like high fructose corn syrup, glucose syrup, and a lot of commercial sweet syrups like maple flavoured syrup.
- Unrefined/natural added sugars – like honey, pure maple syrup, apple syrup, fruit juice and other fruit juice concentrates that are naturally occurring and less processed, but still very concentrated and generally added to foods and drinks to sweeten them.
- Naturally occurring wholefood sources of sugar – basically fruit and milk fits this group. Fructose and lactose are the naturally occurring sugars in these foods respectively.
It’s best to get your sugar intake from the naturally occurring wholefood sources like fruit and milks, because they also contain heaps of good stuff like useful vitamins and minerals (like vitamin C, potassium, calcium, to name but a few). Fruit also contains antioxidants, and fibre which helps to slow down the release of the natural sugars into your blood stream. So fruit is good food for you, just don’t over-do it – 2-3 pieces a day is enough. Milk (whether dairy or dairy-free) also contains protein and fat which also helps to slow down the release of the natural sugars into your blood stream; the recommendation is to have 1-2 servings per day.
Refined added sugars are basically ‘empty calories’, providing no useful nutrition to your body, just heaps of calories. Eating or drinking sugary foods like fizzy drink and candy will just spike your blood glucose levels, put on weight (if you don’t use the excess calories/energy up), and provide no useful nutrition to your body.
Unrefined natural sugars are just as high in calories and have just as much effect on our blood glucose levels (so too much of these is also not good for you), however the difference is that at least these natural sugars generally provide some useful vitamins and minerals. However the bottom line is that both these sugars should be had in very small amounts. Try and cut out as much added sugar from your diet as you can – leave it to special occasions/treat foods that you only have very occasionally, in small quantities, and as a treat.
You will find that a lot of my baking recipes use natural sweeteners like honey in them (to improve the nutrition content a bit) and try to cut down on the amount used compared to many traditional baking recipes, however I would still only ever deem these recipes as a treat (small amounts, occasionally). I also use some refined sugars in tiny quantities in some of my recipes (a teaspoon or tablespoon in a whole recipe) as this amount is so small – for example you might find a couple of teaspoons of sweet chilli sauce in a dressing for a recipe that serves a few people, which is a tiny amount that’s not harmful.
So all in all, the best way to eat and reduce your sugar intake is to cut out added sugars where you can (keeping them to very minimal amounts and to special occasions), and get the majority of your sugar from naturally occurring wholefoods.
How can I reduce my cholesterol through diet?
What are your thoughts on organic food?
Have you got any advice on healthy eating for kids?
My Food Bag
What is My Food Bag?
Where does My Food Bag deliver? How can I get My Food Bag in my area?
Can my food product feature in My Food Bag?
What is Nude Food?
What are your top tips for getting into the food/nutrition industry?
Can you offer me some business advice?
Can Nadia answer some questions for my school/university assignment?
Buying books from my website
Can I buy a cookbook if I am overseas?
Is it true that all cookbooks are signed by Nadia?
What is shipping like for New Zealand
If you cannot find the answer to your question in the list above or have feedback, I’d love to hear from you. Please contact us here and I’ll be sure to get back to you.