Experts
Nutrition- Sharon Natoli
Dietitian Sharon Natoli answers your questions about food and nutrition.
Going Banana
Q: The only fruits I eat are grapes and bananas. Can you have too much of either?
-KJ, Shenton Park, WA
A: You can eat too much of anything, including fruit! It's good to eat two to three pieces of fruit a day (a medium banana is one serve and ¾ cup grapes is one). These amounts provide about 350kJ each - pretty low, but eating too much can raise your kilojoule intake. And overeating any one food can mean you displace other foods you need to achieve an optimal nutrient intake.
Milking It
Q: In WH I read chockie milk is good post-workout. What sort of drinking chocolate?
- MOB, Wilston, Qld
A: The benefits of chocolate milk post-workout come primarily from the fluid in the milk for rehydration, the protein for muscle growth and repair, and the carbohydrates that replenish carb stores. Therefore, the type of chocolate is less important, but since antioxidants are needed for optimal post-exercise muscle repair, powder with a high cocoa content is best.
Iron Woman
Q: How much iron do I need daily, and how am I supposed to get enough without supplements?
- TR, Merewether, NSW
A: The iron RDI for women aged 19 to 50 is 18mg. You can reach this with 3 serves wholegrain foods, eg, 1 cup iron-fortified cereal (3mg), 2 slices wholemeal bread (1.5mg) and 1 cup cooked wholemeal pasta (2.7mg); plus 2 serves protein-rich foods, eg, ½ cup baked beans (2.2mg) and 100g lean red meat (3mg); plus 2 serves green leafy veg, eg, ½ cup spinach (3mg) and 1 cup broccoli (2mg); plus 2 pieces of fruit (1mg).
Going Banana
Q: The only fruits I eat are grapes and bananas. Can you have too much of either?
-KJ, Shenton Park, WA
A: You can eat too much of anything, including fruit! It's good to eat two to three pieces of fruit a day (a medium banana is one serve and ¾ cup grapes is one). These amounts provide about 350kJ each - pretty low, but eating too much can raise your kilojoule intake. And overeating any one food can mean you displace other foods you need to achieve an optimal nutrient intake.
Milking It
Q: In WH I read chockie milk is good post-workout. What sort of drinking chocolate?
- MOB, Wilston, Qld
A: The benefits of chocolate milk post-workout come primarily from the fluid in the milk for rehydration, the protein for muscle growth and repair, and the carbohydrates that replenish carb stores. Therefore, the type of chocolate is less important, but since antioxidants are needed for optimal post-exercise muscle repair, powder with a high cocoa content is best.
Iron Woman
Q: How much iron do I need daily, and how am I supposed to get enough without supplements?
- TR, Merewether, NSW
A: The iron RDI for women aged 19 to 50 is 18mg. You can reach this with 3 serves wholegrain foods, eg, 1 cup iron-fortified cereal (3mg), 2 slices wholemeal bread (1.5mg) and 1 cup cooked wholemeal pasta (2.7mg); plus 2 serves protein-rich foods, eg, ½ cup baked beans (2.2mg) and 100g lean red meat (3mg); plus 2 serves green leafy veg, eg, ½ cup spinach (3mg) and 1 cup broccoli (2mg); plus 2 pieces of fruit (1mg).
Sharon Natoli is a practising dietitian, media identity and founder and director of Food and Nutrition Australia.
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