ASK A NUTRITIONIST

Can reheating rice cause food poisoning?

The process of re-heating, no. Cooking your rice and leaving this to cool at room temperature for a long period of time, yes. If you’re cooking rice that you plan to eat two to three days later, place it immediately into the fridge or freezer after cooking to reduce chances of bacteria growing on the food.

What should my daily calorie intake be?

How long is a piece of string? There is not a definite, universal answer and you need to be vigilant in making sure that any meal plan you are placed on does not tell you otherwise. You need to take many things into consideration including; gender, age, weight, height, activity level (PAL) to accurately work out your required calorie intake. There are many different formulas you could use to calculate your calorie intake.

Are there any benefits to cutting out gluten?

Gluten is found in wheat, rye and barley, as well as products made with these ingredients. The obvious sources of gluten are flour-based products, such as bread and pizza, although it can be found in unexpected places, such as sauces, soups, marinades and processed meats. If you suffer from Coeliac disease, then eating gluten can trigger various symptoms, damaging the intestinal tract. But even if you don’t have a gluten allergy, you may feel better cutting it out from the diet. Most of the time when you eat gluten, it comes from a highly refined source, which means it’s often foods that contain added sugar and empty calories. Therefore, one obvious benefit of cutting out gluten is that you won’t be eating these refined foods. Eating a gluten-free diet can also be beneficial for the gut. Gluten can cause inflammation, so cutting it out will keep inflammation under control, meaning your joints can stay pain-free. In fact, studies have shown that cutting gluten leads to improved joint health and less arthritic pain.

How do you avoid a 3pm slump?

To keep energy levels constantly topped up throughout the day, it all comes down to eating plenty of protein, vegetables and grains. Slow-release proteins – such as poultry, meat and fish – will help you feel fuller for longer and mean you avoid an energy slump. If you are vegan, pulses, nuts and seeds are also great options as they release their energy slowly without spiking blood glucose levels. If you are hungry at 11am or 3pm in between meals, consider making a protein-rich smoothie.

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