Got a question about your eating habits? nzgirl nutritionist Vicki has the answer for everything from the best breakfast to start the day, through to healthy dinner ideas.

To send a question through to her just click the button below...



 

Vegetarian Yoghurt
I am vegetarian and always have trouble finding yoghurt (preferably in small 150g pots so I can take it for lunch) that doesn't contain gelatine. Surely the nature of yoghurt means that it doesn't need a setting agent! I find this so frustrating. Why do yoghurt manufacturers add gelatine and do you know of any yoghurt that comes in small 150g pots and doesn't contain gelatine?

The stuff for you is delicious De Winkels yoghurt. They do manufacture small containers but if you can't find them you may have to buy your own small containers to put it in. No gelatine is added to this brand of yoghurt. According to NZ Dairy Ltd who manufacture yoghurts, gelatine is added as a thickener, I guess no one likes runny yoghurt. Another option is to make your own. Buy yourself a yoghurt maker, add water to a pack of yoghurt mix (available in supermarkets) and shake together. Put container into the yoghurt maker with some hot water around it and presto - the next morning delicious home made yoghurt, and so much cheaper than the ready made stuff.

Small Meals
I'm having a bit of diet trouble at the moment. I'd like to slim down a little bit and tone up but I find it hard to resist my food cravings. I like having convenient things to eat so if I'm at home and hungry I can easily tuck into the leftovers in the fridge or anything that is easy to hand. I'd like to try a "6 small meals a day" diet but how small is a small meal?

If you have food cravings that are hard to resist - then two things are happening - firstly you aren't eating properly; when your daily food intake is well balanced with all the correct nutrients then cravings disappear. Secondly start NOT having convenient things to eat around the kitchen unless it is fruit or vegetables, unsalted unroasted almonds or walnuts, and plain pumpkin seeds or sunflower seeds. Convenient foods are often foods high in calories - don't bring them into your house. Six small meals a day can lead to you grazing all day, which means that nutrient levels fall, and weight goes on.

In your case I would first try to balance three main meals a day and leave out the in-between snacks where possible, this way your weight will go down much more easily. Be strict on having a good breakfast - think about two handfuls of food - e.g. porridge or muesli with fruit and yoghurt. Have leftovers for lunch, or make sure you have a good helping of protein with salad and wholegrain bread, and for dinner lean meat, chicken or fish (one handful) with a handful of brown rice or potato, and as many vegetables as you can add to your plate. Avoid morning and afternoon teas and desserts unless they are fruit, nuts, and seeds.

Becoming a Vegetarian
I have decided to become a vegetarian. How can I still get all the nutrition I need and stay healthy without eating meat?

You would be best advised to contact a Registered Dietitian so you can get the best advice on how to avoid nutrient deficiencies. It is worth having at least one or two visits. Your doctor may be able to refer you to one. Being vegetarian is not as simple as it seems, you need to be much more careful with your diet than the average meat eater, otherwise you may end up with some real health problems. You could also read my article How to be a Vegetarian, which will give you an idea of what is required.

Weight Loss
I have just started a new fitness/diet program to shed some kilos, which I have put on in the last couple of years. I'm on the Depo injection and am just wondering how this will effect my weight loss? I've been on the injection for 4 years now. I gained about 10kg in the months following the initial injection, however, put that down to the transition from teenager to adult - since then the most I have ever been able to lose is a couple of kgs, which have always snuck back. I am due for my next injection this month. If I stop having the injections will this help with my weight loss, or will the drug still be in my system? I am also on anti-depressants (Citalopram), could this hinder my weight loss?

From my experience, clients who are on both of these medications do have difficulty with weight loss. Liver function appears to slow down, and in turn this affects the whole metabolic rate. While you are continuing on with these medications I would suggest that you aim to maintain your weight and at least prevent it from going up. If you decide to change your contraceptive then this will undoubtedly make a positive difference to your weight. I recommend continuing on with a good daily exercise program and a healthy eating pattern, but don't stress yourself if the weight doesn't seem to shift while you are on these medications – it’s better to at least stay the same weight than put weight on.

Nutritionist Courses
Can you recommend options for studying nutrition - including part-time/ short courses? What qualifications do you need to become a nutritionist?

If you really want to be a qualified nutritionist then no weekend, part-time or short courses will do. Massey and Otago Universities are the two that offer professional nutrition degree courses and training, which is usually fulltime for three years.

If, however, you purely want to do a course for your own interest, or for a job as personal trainer, health shop worker, or diet industry person, (but not as a nutritional counsellor) then short courses are available at Unitec and other polytechs, as well as naturopathic colleges.

Bananas Bad for You?
I'm an active person - I run three mornings and go the gym two days of every week - and generally eat very healthily. I eat a good range of wholegrains, fresh veges and fruits and try to listen out for new info on nutrition/food. My question is pretty simple. How often/when should I eat bananas? They're my favourite fruit but I have heard that they are too rich, high in sugar, and not recommended by nutritionists. I usually buy a couple a week and have one for breakfast with a hard boiled egg on a piece of Vogels after the gym in the morning. Are the rumoured masses of calories in the banana undoing the hard work? Are bananas really that bad for you? And if so, what should I be eating instead, along with the egg on toast?

If you are only having a couple a week, then I wouldn't worry at all. However, it is quite true that bananas do pack on the calories if you are having them daily or even several times a day, when an apple, pear, or orange will give you just as much fibre and vitamins without all the calories.

An alternative to banana with your egg, is good old tomatoes - high in vitamins and fibre, and low in calories.

Boils
I'm 16-years-old and I'm wanting to know about boils, and also foods or supplements which help with minimising the appearance of scars and blemish marks etc. My Mum says that getting boils is something to do with a low immune system, if this is so what nutrients am I low in?

Aim for 5 to 10 servings of fruit and vegetables daily. They are high in vitamin C and vitamin A which help to boost the immune system. A diet high in fruits and veggies has an immediate impact on skin health and will reduce blemishes and pimples. Try avoiding milk, cheese, milo, cola, chocolate, and icecream for a few weeks too, these foods seem to aggravate boils. Eat acidophilus yoghurt and drink pure apple or grape juice and lots of water - this will help to clear your system and increase your nutrient levels. I would also recommend Healtheries Olive Leaf capsules - one per day. Olive leaf helps to clear boil and pimple bacteria and detox the liver. Vitamin E capsules (Healtheries 500mg
Vitamin E) help with reducing scar tissue.

Dealing with Anemia
I am anaemic what sort of food should I be eating?

If you have been diagnosed as anaemic I would organise a visit as soon as possible to a Registered Dietitian before the anaemia causes some severe health problems. A Dietician will be able to give you all sorts of ideas on how to get your iron levels back up to speed in may delicious ways. Also click here to check out my article Could You be Iron Deficient? This will give you some idea of the foods you will need to concentrate on.


Vicki Martin ND. Nutritionist, Naturopath