How do you calculate the nutrition analysis of your recipes?
The nutrition analysis of Nadia’s recipes is calculated using a theoretical nutrition data programme. Nutrition per serve is calculated by taking the average e.g. if a recipe serves 4-5, it is based on 4.5 serves.
What type of recipes can I expect in goMama?
Good ones. Simple, healthy and delicious. Packed with nutritious content.
Do your recipes cater to different dietary requirements or allergens?
Not specific diets unfortunately. However they are simple to adapt if you have specific dietary requirements and know the substitute.
Are your recipe instructions in imperial (pounds/ounces) or metric (kilo/grams)?
Don’t worry, Nadia has written all of her recipes to cater to both metric and imperial measurements. You’ll find temperature, weight and some ingredient substitutions at the top of the recipes.
What are your thoughts on sugar?
There is unfortunately heaps of hidden added sugars in processed foods that are readily available today. Nadia’s philosophy on sugar is that a little bit is fine, but preferably from more naturally occurring sources like fruit and milk (which have fructose and lactose respectively). I think 2-3 peices of fruit a day is fine as it is packed with lots of other goodness (fibre, vitamins and minerals etc), and same with dairy (or non-dairy milk) products; 1-2/ day is fine (if using yoghurt get a natural one with no added sugar though). Any sweet treats, even if they have added natural sugars in them (like honey, pure maple syrup, apple syrup etc) should still be treated as just that a treat – i.e. a little bit every now and again (like one small piece of my caramel slice in a week is fine!).
The Ministry of Health and WHO recommendation is “no more than 10% of your calories/day coming from free (added) sugars”. What this means is that someone with a calorie intake of 1,800kcal/day (standard for a woman) should have no more than 180 calories coming from sugar which equals 45g added sugar. Each teaspoon of sugar is 5g, so that’s 9 teaspoons of added sugar. So if you want to make sure you’re not having too much you can count by the teaspoon! However my personal opinion is that 9 teaspoons a day is still too much, so I would aim for less than than half that! And don’t forget to remember the big picture – on some days you will have less, and on other days you will have more (e.g. if it’s a special occasion), but hopefully it balances out.
I don’t believe you have to cut sugar out completely, however most of us do eat far too much of it and could really benefit from reducing the amount we eat, and my nude food philosophy and recipes aim to help people to this.
How can I reduce my cholesterol through diet?
While blood cholesterol levels are largely genetic, you can improve/influence them through your diet and other lifestyle changes. The most effective dietary changes to make are to reduce your saturated fat intake (mainly from processed and takeaway foods, but also high fat dairy and meat fat); increase your intake of healthy monounsaturated and polyunsaturated fats from food sources such as avocados, nuts, seeds and oily fish; eat lots of vegetables and some fruit. The other biggie you need to avoid is trans fat, which is mainly found in highly processed foods. Regular exercise helps with increasing your good (HDL) cholesterol levels, as does quitting smoking (if you’re a smoker).
Are the recipes child friendly?
We’ve included a range of recipes, most of these are indeed family friendly. Recipes that older children will enjoy too. However we have upweighed the recipes to focus on you - the Mama - so they’ll be higher in iron etc.
Can others help prepare my food?
Absolutely, Nadia has included a suite of recipes that can be cooked simply - even by novices (by those, err, partners that don’t help as much as they could/should!). There’s no reason why a partner, helper, friend or otherwise can’t jump in to help you out.