Wesley Corporate Health Blog: September 2011

Why do we need fruit & vegetables?

Dietitians Association of Australia (DAA) released this statement on the consumption of fruit and vegetables:

“The DAA encourages all Australians to eat plenty of fruit and vegetables. There is an abundance of information highlighting the benefits of fruit and vegetables for protecting health and preventing disease.”

Fruit and vegetables contain a wide variety of nutrients including vitamins, minerals, fibre, antioxidants and phytoestrogens. They are also low in fat and have a low glycemic index (GI) making them one of the healthiest foods on the planet. Being of low GI means they release their energy slowly so they will keep you fuller for longer and are a fantastic snack.

Eating sufficient fruit and vegetables are essential in preventing the following conditions:

· Coronary Heart Disease

· Stroke

· Cancer (oesophagus, lung, bowel, stomach) - in Australia 11% of the cancer burden is attributed to low fruit and vegetable intake

· High cholesterol

· High blood pressure

· Healthy babies - two thirds of spina bifida cases could be prevented with sufficient folate (found in fruit and vegetables) eaten one month before and three months into pregnancy

How much do we need?

The DAA recommends two or more serves of fruit and five or more serves of vegetables per day.

A serving consists of the following:

· One medium sized fruit such as an apple, peach, mango, banana or pear

· Two pieces of smaller fruit such as apricots, passionfruit and kiwifruit

· A cup of fresh fruit such as strawberries, pineapple or watermelon

· One and a half tablespoons of dried fruit or four dried apricots

· Half a cup of 100% fruit juice

· Half a cup of cooked vegetables

· One cup of fresh salad

Ideas for getting more fruit in your day:

· Slice fruit over breakfast cereal or porridge

· Make a smoothie with fresh fruit, a teaspoon of honey, low fat milk and low fat yoghurt

· Add fruit to cake and muffins

· Make desserts that involve fruit such as an apple and rhubarb crumble

· Bake an apple and serve with low fat custard

· Poach seasonal fruit such as stone fruit or pears

· Keep a packet of dried fruit such as apricots or apples in your drawer at work for a quick and easy snack

· Encourage your workplace to supply fresh fruit as well as biscuits to have in breaks

· Freeze fresh fruit for a great summer treat

· Thread fresh fruit onto a skewer and serve with yoghurt for a delicious snack

Ideas for getting more vegetables in your day:

· Serve chopped fresh vegetables with salsa or low fat dip for a healthy snack

· Add vegetables at breakfast by including mushrooms,
tomatoes or asparagus in an omelette or braised on toast

· Ask for extra salad on a sandwich or bring a fresh cut
salad in a container for lunch

· Grate vegetables into pasta sauces or into homemade
BBQ patties (beef or vegetarian)

· Add extra vegetables to stir-frys, casseroles or soups

· Lightly brush vegetable slices with oil and barbeque.
This works especially well with zucchini and eggplant

· Add vegetables such as carrot and zucchini to muffins and
cakes

· Thread chopped vegetables onto a skewer with chicken or tofu and grill or barbeque

Major nutrients specific for fruits and vegetables:

Benefits of the nutrients in fruit and vegetables:

For More Information

Wesley Corporate Health

Level 2 / 46 Edward Street

Brisbane Qld 4000

Phone: 07 3234 2600

Email: info@weshealth.com.au

www.daa.asn.au

www.tryfit.com

Disclaimer

This Fact Sheet is provided for your information only and does not replace qualified medical advice. The
information provided may not apply to every person or all situations. A medical practitioner should be consulted for all treatment and medication.

What is Glucose?

Foods containing carbohydrate, such as potatoes, breads and cereals, are broken down for absorption and converted to glucose to supply energy to active muscles and the brain.

Normally your blood glucose levels increase slightly after you eat, which triggers your pancreas to release insulin to control your glucose levels. This is an important process as an increased level of blood glucose over time can damage your eyes, kidneys, nerves and blood vessels.

What is an appropriate level?

Ideal blood glucose (fasting) is less than 5.5mmol/L. It is important to maintain your blood glucose under this level as certain conditions can result from persistently high blood sugar levels (hyperglycaemia) or persistently low blood sugar levels (hypoglycaemia). The onset of diabetes is characterised by long-lasting hyperglycaemia and is the most prominent disease related to failure of blood sugar regulation.

Who should have their blood glucose checked?

It is recommended that all adults have their blood glucose levels checked once a year. Those people at high risk of developing diabetes should have their blood glucose tested more frequently. This includes anyone with a family history of diabetes, is overweight or obese or is over the age of 45.

Untreated, high glucose levels can cause serious damage to many parts of the body and lead to stroke and heart disease. Symptoms are not easily recognised, thus regular glucose checks are suggested. Blood glucose testing can be used as an active tool in the prevention and maintenance of diabetes. A simple blood glucose test can:

· Screen for diabetes

· Determine if blood sugar levels are abnormally low

· Monitor treatment of diabetes

· Check for gestational diabetes

What is Diabetes?

Diabetes is the name given to a group of different conditions which result from an excess of blood glucose. This excess is caused by either little or no insulin being produced by the pancreas, resulting in the glucose passages being blocked off.

There are two main types of diabetes – type 1 and type 2; they are classified based on the presence or absence of insulin production.

Type 1 diabetes is the less common of the two, accounting for just 10-15% of all cases. It usually affects children and young adults, however, it can occur at any age. Type 1 diabetes results when the body’s immune system mistakenly destroys the cells of the pancreas where insulin is produced. As insulin can no longer be produced it needs to be replaced through daily injections.

Type 2 diabetes is the most common form of the disease and usually affects adults. It is a lifestyle disease which is strongly associated with high blood pressure, abnormal blood fats and excess weight around the waist.

People who develop Type 2 diabetes are usually insulin resistant, which means their pancreas produces insufficient amounts of insulin to maintain the correct glucose balance. While there is no single cause for developing Type 2 diabetes, there are well-known risk factors:

Modifiable Risks

· Excess weight

· High blood pressure

· Smoking

· High cholesterol

· Physical inactivity

· Poor nutrition

Non-Modifiable Risks

· Family history

· Age

· Aboriginal or Torres Strait Islander

· Ethnic background of either Melanesian, Polynesian, Chinese or Indian origin

What is Pre - Diabetes?

There are three common conditions which are linked to an increased likelihood of developing Type 2 diabetes: impaired fasting glucose (IFG), impaired glucose tolerance (IGT) and gestational diabetes.

IFG and IGT are conditions in which blood glucose levels are higher than normal, but not high enough to be diagnosed as Type 2 diabetes. The difference between the two conditions is determined by one’s fasting blood glucose response to sugar intake. If blood glucose level rises abnormally, this is classed as IGT. On the other hand, if the blood glucose level does not rise abnormally after the sugar intake, but is still higher than the normal (5.5mmol/L) or non-diabetic range, this is diagnosed as IFG.

Gestational diabetes typically develops between the 24th - 28th week of pregnancy and usually goes away after birth. This type of diabetes is due to an insulin resistance which develops as a result of hormones produced by the placenta. These hormones block the action of the mother’s insulin, causing a build up glucose. Gestational diabetes affects 3 - 8% of all pregnant women.

Symptoms of Diabetes

The symptoms indicative of Type 1 diabetes are often sudden and can be life-threatening, therefore it is often diagnosed quite quickly. The symptoms of Type 2 diabetes are not quite as obvious and can often go unnoticed or even dismissed as a part of ‘getting older’.

Common symptoms of Type 2 diabetes include:

· Excessive thirst

· Feeling tired and lethargic

· More frequent than normal urination

· Mood swings

· Increased hunger

· Gradual increase in weight

· Blurred vision

How can I reduce my glucose level?

Regular exercise

Aim for at least 30 minutes of moderate intensity physical activity on all or most days of the week. Choose activities that are aerobic in nature such as walking, jogging or swimming. This helps to manage your weight and reduce blood glucose levels and can also improve your blood pressure and cholesterol.

Make healthy food choices

· Eat less foods containing saturated fats and more fruit and vegetables. This will help manage your weight and reduce your risk of heart disease

· Enjoy a diet based on high fibre and low glycemic index (GI) carbohydrate foods such as wholegrain breads and cereals, beans and lentils

· If you have a low blood glucose level, dietary changes such as eating small frequent meals, and choosing complex carbohydrates rather than simple sugars can help regulate your glucose level

Overweight

Lose excess weight by eating a healthy diet and participating in regular physical activity. This helps the body to become more sensitive to insulin and use glucose more effectively.

Medical treatment

Lifestyle changes are extremely important in reducing your glucose level, however, sometimes medication may be necessary to further manage your condition. You will need to consult your doctor for any advice on medication.

References

www.diabetesaustralia.com.au

www.dhhs.tas.gov.au/healthyliving/diabetes

For more Information