Organic, Free range and Omega-3 Enriched Eggs

An egg is an egg, right? Wrong! These days the shelves in supermarkets are bombarded with every kind of egg imaginable. In this post we will discuss the different terms used by the egg industry. From organic to free range, grain fed to omega-3 enriched eggs, different terms are used by the egg industry according to the type of production system that is used. 

Organic eggs are eggs produced by hens fed an organic diet. Chickens that produce organic eggs are fed on grains and pulses that are grown without pesticides, chemical fertilisers or any other genetically engineered products.

Free range refers to hens that are not raised in coops or cages, and instead allowed to roam over larger areas of land. The chickens that lay free range eggs are exposed to sunlight and grass pastures and they have room to scratch, flap and bath in the dust. Barn eggs are produced by chickens that live inside a barn, but are not kept in cages. Barn eggs are laid by chickens that are fed a vegetarian diet of grains and pulses.

There is no nutritional difference between organic, free range and normally produced eggs. However, these eggs are generally more expensive because of the added costs involved in production, though some people prefer organic and/or free range eggs in support of the sustainable organic production of foods.

Grain-fed chickens do not eat commercial feeds, which can include fish and chicken meal. These eggs are not free range, and not necessarily barn eggs either. The chickens may be kept in cages.

Commercial eggs are the cheapest eggs to buy, and thus make up the bulk of the eggs consumed in the country. The chickens are kept indoors inside cages. They are fed with meal, which includes commercially farmed grains and pulses and processed fish and/or chicken.

Omega-3 enriched eggs contain only a small amount of omega-3 when compared to rich sources of omega-3 such as fatty fish. These eggs are produced by adding various nutrients to the hens feed. In all honesty these eggs are not worth the higher cost. Omega 3-enriched Omega 3 fats, which are excellent for brain functioning, the immune and nervous systems and healthy hearts, are found in oily fish. The hens that lay these eggs are fed salmon oil as part of their diet. Omega 3-enriched eggs are not necessarily free range.

As a last note, it is important to know that the colour of the egg shell has nothing to do with the nutritional value, flavour, or quality of the egg. Different breeds of hens as well as different hen feeds simply produce different coloured eggs.

Understanding body composition

There is much talk of BMI (body mass index) in health circles. But as biokineticist Nicole Picas explains, the BMI is not the be all and end all of determining an ideal body weight. 

When discussing ones body weight, people always ask what their body mass index (BMI) is, as if it’s the most important thing to consider with regards to their health. Many of you will know that BMI is a calculation that is used to determine the ideal body weight according to ones height. 

The following formula can be used to calculate BMI:

BMI = Weight (kg) / [Height (m)]²

Obesity puts one at an increased risk for cardiovascular disease. Below is a table which gives normative values for BMI, as well as the associated risk of disease for a specific BMI range.

Classification	BMI (kg/m2 )	Risk of other obesity related medical complications
Underweight	<18.5	Low (but has risk of different set of other clinical problems)
Normal range	18.5-24.9	Average
Overweight	25.0-29.9	Mildly increased
Obese	>30.0
Class I	30.0-34.9	Moderate
Class II	35.0-39.9	Severe
Class III	>40.0	Very severe

Adapted from ACSM’s Guidelines for Exercise Testing and Prescription (7^th ed.).

While BMI is a useful tool in determining appropriate body weight and associated disease risk, it has its limitations which it is important to be aware of when assessing your body weight for health.

BMI does not consider the composition of the body, that is, what portion is muscle and what is fat, a very important distinction to make. A higher fat percentage puts one at an increased risk for cardiovascular disease. However, it is possible that a person with a BMI that classifies one as ‘obese’, when in fact the person is a body builder and has a very high muscle mass. The image below illustrates this. On the other hand, one may be anorexic and have a high fat percentage.

The area of the body where the weight is carried must also be considered. Men tend to carry most of their weight in the waist area, whereas women tend to carry it in their hips. Carrying it in the waist area puts one at an increased risk for cardiovascular disease, as it is closer to the heart and other vital organs. Thus, it is important to monitor ones waist circumference as well when considering health risks. As a guideline, men should have a waist circumference below 102 centimetres and women below 88 centimetres.

So, don’t panic if you find out that a reading, such as your BMI, is slightly high. There are numerous other calculations and factors to consider when looking at your weight and your general well-being.



For more great articles visit Nicole's blog- Nicole Picas biokineticist: www.nicolepicasbiokineticist.blogspot.com.

Omega What?

So, what is the deal with omega fatty acids and in this posting especially, omega 3? We know that they are getting more attention than the Royals these days but contradicting messages from magazines  may confuse the general public.

The deal is: this is real and yes, we do need Omega 3 fatty acids in our daily diet. Many believe that it is only in a clinical setup or for people suffering from disease who need these fatty acids while even the healthiest person can benefit from omega 3, which is also believed to be an “immune-nutrient”.

When looking at Omega 3 fatty acids, the most health claims are in the department of heart disease and heart conditions and they are scientifically based. Heart diseases include a variety of chronic disease such as high cholesterol, high blood pressure, heart attacks and cardiac deaths. The U.S Food and Drug Administration (FDA) suggest that any claims other than the benefits of heart disease should be treated with caution.

These are the 2 things you need to know about omega 3 fatty acids:

1.    What they do

2.    Where to get them

	Function	Food Sources
Omega 3	Heart Benefits: Decreases the risk of coronary heart disease (CHD), heart attack, decreased blood clotting, decreased triglyceride levels and also reduced symptoms of rheumatoid arthritis Neuro Benefits: There are limited studies suggesting benefits in depression, neurological disorders such as Alzheimer’s disease and psychotic disorders Cancer: Omega 3 may have anti-cancer effects according to studies especially in cancer found in the colon-cells In cancer patients, omega 3 can increase their appetite, increase quality of life and help to retain muscle mass	·         Fish oils from oily fish such as salmon, trout, tuna, sardines, anchovies ·         Eggs ·         Flax seed oil ·         Linseeds ·         Beef (grass fed best) ·         Canola ·         Nuts especially walnuts

Now you may ask how much of omega 3 is necessary and safe to consume. No recommended daily allowance (RDA) has been established but some say that an acceptable intake (AI) can be used instead.

1.6 g of Omega 3 for men per day

1.1 g of Omega 3 for women

This table will help you estimate how much you should eat to meat the intake guideline:

Amount of Omega 3 per portion:

85 g of fish	Amount Omega 3 (g)
Sardines	1.3
Salmon	1.1
Tuna fresh	0.21-1.1
Tuna, canned	0.17-0.24
Eggs	0.109
Lean red meat	0.03

We recommend eating fatty fish 2-3 times per week to ensure adequate dietary intake of oily fish.

Are you up for the challenge? Let’s incorporate more Omega 3 into our diets! This calls for a sushi date!

Trans fats around the world

As of 17 August 2011, the Department of Health legislated that all South African manufacturers and supermarket stores must limit the levels of trans fats in their products to less than 2g per 100g. The South African legislation comes into effect long after other countries around the world. 


The Good Life Dietitian’s searched for more information on the restriction and banning of trans fats around the world.

Denmark

Denmark was the first of counties to introduce strict laws, and in March 2003, banned trans fats entirely.

Switzerland

Switzerland followed Denmark and banned trans fats in April 2008.

Australia

The Australian government indicated their aim to reduce trans fats from fast food.  Margarine in Australia is trans fat free since 1996.

Canada

Canada has already limited trans fats to 2g per 100g of food.

United States

• Given that states in America are self-governed, trans fat legislation differs across the US. On July 1^st, the city of New York restricted trans fat contents of foods to less than 0.5g per 100g. California, Maryland, Philadelphia, Chicago and Massachusetts are some of the states with trans fat restrictions.
• On October 30th 2006 KFC accounted that they will replace the partially hydrogenated soybean oil with a zero trans fat linoleic soybean in all US and Canadian stores.
• In 2007, McDonald’s announced their plan to decrease the amount of trans fats in their French fries.
• In May 2007, Burger King announced that they would completely remove trans fats from their meals by the end of 2007.
• The Walt Disney theme parks reported an aim to remove trans fats from their meals.
• The popular American Girl Scout cookies announced in November 2006 that their cookies will contain less than 0.5g of trans fats per 100g.

Brazil

The Brazilian ministry of health set a goal to reduce the total amount of trans fats to 2% (i.e. 2g per 100g) by the end of 2010.

What is the situation in South Africa?

In 2009 the Health Minister announced plans to reduce trans fats levels in all products on South African shelves. As of August 17^th 2011, consumers can be assured that foods purchased at supermarkets, restaurants, and catering companies will not contain more than 2g of trans fat per 100f of product. The new legislation prohibits the sale, manufacture and import of fats and oks containing partially hydrogenated fats and oils (trans fats) in processed food.

South African retailers

• On October 30th 2007, Woolworth’s announced that they were to become the first SA retailer to removed trans fats from its foods.  “When the trans fat issue emerged in 2003, Woolworths embarked upon a two-pronged approach to address the issue,” explains Cecil Mitchell, Head of Food Technology at Woolworths. “In line with our Good Food Journey, we invested over R1 million in lab equipment to allow us to include the fatty acid profile on our nutritional information labelling so that our customers could make informed choices. We also began replacing HVO’s (hydrogenated vegetable oils) with fats and oils that, in addition to containing no artificial colourants or anti-oxidants, have better fatty acid profiles.”
• “It is very important for us to ensure that we offer our customers foods that not only taste delicious, but food that’s better for their health. For example, we were the first South African food retailer to remove ‘added’ MSG and tartrazine from our foods. The removal of HVOs represents another milestone on our Good Food Journey,” says Woolworths Head of Foods, Julian Novak.
• Pick n Pay’s acting merchandise director said “All products sold at Pick ‘n Pay will comply with the proposed legislation by August 17.”
• Shoprite-Checkers spokesman Sarita van Wyk said, “Products which do not meet the 2% maximum for industrially produced trans-fast will be removed by the deadline.”
• KFC in South Africa eliminated trans fats in August 2009.
• Wimpy’s frying oil does not contain any trans fats.
• McDonald’s South Africa confirmed that all products comply with the less than 2g per 100g legislation.
• In 2010 Cansa analysed trans fat levels of 40 margarine on the South African market, and established that all margarine were below 2g per 100g.

As can be seen from countries around the world, the SA legislation on trans fats is in fact long overdue. Most dietitians will agree though that the eventual ban of trans fats should be the ultimate goal in the fight for a healthier South Africa, and we ask of all South Africans’ to hold the government accountable to monitor and enforced this new legislation in to law.

References

1. Bowman C. High noon for bad trans fats. 3 August 2011. Accessed from http://www.iol.co.za/lifestyle/high-noon-for-bad-trans-fats-1.1111162
2. Health24, SA declares war on trans fats. 22 August 2011. Accessed from http://www.health24.com/mobile/article.aspx?contentid=64472
3. Majavu A. Trans-fat restrictions loom. 27 June, 2011. Accessed from http://www.timeslive.co.za/thetimes/2011/06/27/trans-fat-restrictions-loom
4. Woolworths Press Release. October 30^th 2007. Woolworths to become first south African retailer to remove hydrogenated vegetable oils from its foods. Accessed from http://www.woolworthsholdings.co.za/media/news/news_display.asp?Id2=243

The A-Z of nutrition: part I

 

Dietitians are often at fault for throwing around nutrition-related words and terms, but do you understand what it means? The Good Life Dietitians bring you a crash course in nutritional lingo.

Antioxidants

An anti-oxidant as the name suggests prevents oxidation of a molecule. This is useful as when a molecule is oxidised it becomes unstable (see free radicals below), which may lead to negative health effects. Antioxidants help to stabilise unstable molecules, much like an unsteady chair with only 3 legs.

Antioxidant is used in the treatment management and prevention of many diseases, such as cancer, heart disease, osteoarthritis, and rheumatoid arthritis. Vitamins A, C and E all act as antioxidants, as well as selenium, phytochemicals and carotenoids, among others. Foods high in antioxidants include blueberries, cranberries, blackberries, Granny Smith apples, red kidney beans, and plums.

BMI

The BMI (body mass index) is a measure of a person’s weight relative to their height, and is calculated as follows: weight/ height². A person’s BMI gives an indication of whether they fall within a healthy weight range or not. A normal BMI is considered to be between 18.5 and 24.9kg/m². A BMI below 18.5 is considered to be underweight.

Cholesterol

Cholesterol is a waxy substance that is produced naturally by the liver, and essential for normal functioning of the body. Cholesterol is involved in producing hormones, vitamin D, and is an essential component in keeping cell membranes strong and healthy. There are two types of cholesterol: HDL cholesterol (the good cholesterol) and LDL cholesterol (the bad cholesterol)

However, as a result of eating foods high in fat and cholesterol, cholesterol levels in the blood may increase (called hypercholesterolemia). Although cholesterol is important and necessary for healthy bodies, high levels in the blood can damage the blood vessels which may lead to heart disease, stroke, and even death.

Diabetes

All the foods and liquids we eat turn into glucose (sugar) in the intestines. The glucose moves into the blood, and is then carried into the body cells with the help of insulin, a hormone made by the pancreas. After entering your body cells, the glucose is used to make energy.

When you have diabetes your body either does not make enough insulin or it is not able to use the insulin in makes properly. Because of this, glucose cannot move into your cells and be used as energy.

Empty calories

All foods (apart from water) contain calories (or kilojoules). Empty calories refer to calories in food that are ‘empty’ of nutrients. For example, your favourite chocolate bar is laden with energy but has little nutritional value.

Free radicals

Free radicals are like the bullies on the playground. Free radicals are molecules in the body that bully other stable molecules by stealing their electrons. This in effect makes these molecules unstable, much like a four-legged chair with a broken leg.

Anti-oxidants (see above) protect the body by helping to scavenge these free radicals, and stabilise the unstable molecules.

GI

Lots of attention has been paid in recent years to the glycemic index, shortened to GI. The GI is a measure of the affect that a food has on a person’s blood sugar levels. A low GI food will raise blood sugar levels slowly and steadily, and a high GI food will rapidly increase blood sugar levels.

Dietitians recommended low GI foods over high GI foods as low GI foods keep sugar (and huger) levels more stable. Low GI eating practises are good for everyone, and particularly useful in diabetes and weight loss or weight management.

Heart disease

The term heart disease encompasses a whole range of diseases linked to the heart, such as heart attack (myocardial infarction), coronary heart disease, hypertension, stroke, rheumatic heart disease, and heart failure.

Rates of heart disease are alarmingly high, and are no longer restricted to the older age groups, with more and more young people suffering from heart disease. Risk factors for heart disease include smoking, overweight, a high fat diet, physical inactivity, and stress. Other factors include increasing age and a family history.

Iron

Iron is an essential for the production of haemoglobin (found in red blood cells) and myoglobin (found in muscle cells), molecules that carry oxygen around the body. Iron is also part of many enzymes in the body.

Iron deficiency remains far too common a problem in the 21^st century, particularly in young children and women of childbearing age. Good sources of iron include organ meats (liver, kidney, tripe), red meat (beef, lamb, pork, mutton, veal), poultry (chicken, turkey, duck), and fresh or tinned fish. Other sources include dark green leafy vegetables such as spinach, cabbage, and kale, and whole-grain/ whole-wheat foods.

Fruit Juice

The 5-a-day campaign recommends that 2 to 3 servings of fruit are eaten per day, of which a maximum of 1 serving may be in the form of fruit juice. The reason for this is that though fruit is made from fruit juice and thus high in vitamins a minerals, fruit juice is a very concentrated source of energy. Think of it this way: it takes maybe 3 to 4 mangos to produce a glass of mango juice. So in fact in one rather quick drink of mango juice you are actually consuming 3 or 4 whole mangos! Enough reasoning is that the high fibre content of fruit is mostly removed when processed into fruit juice.

Kilojoule

A kilojoule (kJ) is a measure of energy. To get technical, 1kJ is the amount of energy needed to heat 1cm³ of water by 1°C. In South Africa and the UK we use the term kilojoule (kJ) to describe the energy content of food and drinks, and in America and Canada the term calorie (kcal) is used instead. Both kilojoules and calories measure energy, and is very much like the way the British refer to miles and South Africans refer to kilometres. In 1kcal there are 4.2kJ.

Low fat

A product is referred to as low fat when it contains less than 5g of fat per 100g of the product. Next time you chose a low fat product, read the nutrition food label and see if the product complies with this rule.

Macronutrients

Macronutrients are nutrients that are required and consumed in large (macro) amounts: carbohydrates (17kJ per gram), protein (17kJ per gram), and fat (38kJ per gram). Some people refer to alcohol as a fourth food group as alcohol has a unique energy content of

Nutrient-dense foods

A food that is nutrient-dense will contain a higher proportion of nutrients, such as vitamins and minerals, than it contains energy. Nutrient-dense foods include fruits and vegetables as well as whole-grain products.

In contrast, energy-dense foods contain more energy compared to the amount of nutrients. Energy-dense foods are foods like cakes, muffins, pastries, pies, chocolates, among others. Because these foods are higher in kilojoules dietitians advise that you eat less of these foods. Worth a mention is that not all nutrient dense foods are healthy and not all energy dense foods are unhealthy.