It’s easy to be green

More and more people are enjoying primarily vegetable and fruit diets. But how can you make sure you’re getting enough nutrients and vitamins in your diet? Let’s find out.
According to science, one of the simplest ways you can improve your health, reduce your risk of many chronic diseases AND help the environment, is to follow a plant-based, or primarily plant-based diet.

Changing your diet can be a little daunting at first, ensuring you’re covering all nutritional bases. Plus, getting your kids to eat their greens can be difficult at the best of times! Yet, plant-based eating doesn’t have to be scary. And, if the whole family gets onboard, then it’s even easier, as you won’t need to cook different meals for different people.

The health benefits

Ongoing research on plant-based diets have found that those who eat a plant-based diet tend to be leaner than those who don’t. It can be a good idea to eat plant-based meals for the majority of your weekly meal plan, if you’re not quite ready to give up meat or seafood. Eating this way may also help you to improve your gut biome – ideal for those with a food sensitivity or intolerance. There’s also a large volume of research which shows this way of eating is linked to lower rates of heart disease, diabetes, arthritis, improved liver function and healthier kidneys.
Fun fact! Going plant-based can cut your shopping bill by around $1100 per year. Better yet, plant some seeds and enjoy the fruits of your labour all year round.

What to cut out

A plant-based diet typically means you avoid meat, milk, eggs or honey. This doesn’t mean you’re following a vegan diet – the idea of a plant-based diet is to eat food that’s as close as possible to its natural state.

What to enjoy

Mother Nature has more than provided a large array of foods to choose from if you have decided to adopt this way of eating – whether it’s short- or long-term. Pile your plate high with fruits, vegetables, starchy root vegetables, whole grains, whole grains and legumes. Replacements for foods you are cutting out are simple to find – swap red meat for legumes, tofu or plant-based ‘meats’. And, since fruits and vegetables offer such a taste sensation, you won’t miss out on those eliminated ingredients.

Cover your nutritional bases

Many people worry that a plant-based diet means that they’ll miss out on protein, fibre and nutrients their body (or a growing body) needs. Cover your protein and essential fatty nutritional bases by including chickpeas and kidney beans alongside avocado, nuts and seeds (if you can eat these). The good news is that as a plant-based diet tends to be lower in calories, snacking is highly recommended. Protein balls or rice cakes topped with avocado or tomatoes, are a simple and healthy way to stop any hunger pains.

Recipes to follow

If you’re unsure where to start with your plant-based journey, take a look at our wide range of free-from foods. Our recipe library can help you with your meal planning and show you that there’s no need to miss out on delicious and tasty snacks and desserts.

What is the FODMAP way of eating?

You may have heard about the FODMAP diet, or your doctor or specialist could have told you to follow it. But what is it? And where do you start?
If you have irritable bowel syndrome (IBS) then it’s very likely this way of eating has been suggested or recommended to you. Around 15% of the world’s population – that’s 1 in 7 people – suffer from IBS. Monash University research showed IBS symptoms improve in 3 out of 4 people who follow a low FODMAP diet. Other research groups from all over the world have since shown similar results. Because of this, a low FODMAP diet is now recommended as the first treatment choice for people diagnosed with IBS.

What are FODMAPs?

FODMAPs are a group of sugars that are not completely digested or absorbed in our intestines. According to Monash University, when these sugars reach the small intestine, they move slowly, attracting water. Then, as they pass into the large intestine, FODMAPs are fermented by gut bacteria, producing gas. This extra gas and water cause the intestinal wall to stretch and expand (so you may feel and look ‘bloated). People with IBS have very sensitive intestines, so this ‘stretching’ can cause a lot of pain and discomfort as well as bloating, wind and altered bowel habits such as diarrhoea and constipation.

Which foods contain FODMAPs?

FODMAP stands for Fermentable, Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are in many of our foods including wheat, rye, onions, garlic, legumes and pulses, dairy products, honey, apples, high fructose corn syrups, some fruit and vegetables and artificial sweeteners.

Initially, a FODMAP eating plan may seem overwhelming. However, there are still a wide range of foods for you to enjoy. Plus, your symptoms are likely to improve, making you feel a whole lot better and happier.

Typically, these benefits are usually seen within 2-6 weeks of following a low FODMAP diet. Of course, the diet does not cure IBS symptoms, it just helps people to live more comfortably with their condition.

Thankfully, there’s still an enormous amount of foods you can eat when you’re following this way of eating. While you should always seek advice from your doctor, specialist, or dietitian, this table will give you an idea of which foods to enjoy, and which to avoid. Please refer to the Monash FODMAP App for a complete list of foods which have been tested for FODMAPs.

Monash University also runs a certification program which tests and endorses retail products as being low in FODMAPs, including some delicious Leda Nutrition snacks. All certified Leda Nutrition products carry the Monash stamp of endorsement on packaging and are listed in the app.

Monash suggests following three steps when embarking on a FODMAP diet.

Step One
Follow a low FODMAP diet by swapping high FODMAP foods for low FODMAP alternatives. Ideally, keep a ‘symptom journal’ to track your progress and reactions to foods.

Step Two
This is when FODMAPs are reintroduced into your diet, although you only focus on one FODMAP group at a time. This can help to identify individual FODMAP sensitivities.

Step Three
Well tolerated FODMAPs are reintroduced back into the diet, while poorly tolerated FODMAPs restricted, but only to a level that provides adequate symptom relief. The aim is to establish a minimally restrictive, ‘personalised FODMAP diet’ for the long term.

For a guideline of the FODMAP way of eating, visit Monash University – About FODMAP
 
 
 
 
 
 
 
 
 
 

Our easy-to-follow guide about food allergies, sensitivities and intolerances.

We know it can be difficult to please everyone when it comes to hosting a dinner party, barbecue or even a children’s birthday celebration. When you add in health issues and requirements around food, it can become a host’s worst nightmare! Our easy-to-follow guide will help guide you with your meal planning, so that all you need to worry about is what to wear.

What is a food allergy?

A food allergy is an unpleasant or dangerous immune system reaction after a certain food is eaten. In Australia, 1.2% of adults, 4-8% of children under the age of five and 10% under the age of 10 years have a food allergy. While many food allergies do disappear over time as children grow, it’s important to be careful when dining out or at friends’ houses when you do have a food allergy.
If one of your guests have a food allergy it’s important you know of this ahead of time, as cross-contamination (whereby you use a spoon in one dish and then in another).

The most common allergies

There’s more than 170 foods that are known to trigger a severe allergic reaction, so always check ahead of time. And just eight foods account for 90 percent of allergic reactions: milk, eggs, fish, shellfish, peanuts, tree nuts, wheat, and soybeans.
For some simple recipes that’ll please everyone, take a look here for some inspiration.

What is a food sensitivity?

While food sensitivities are not life-threatening, they can still cause discomfort. This is because a food sensitivity can cause gas, bloating, diarrhoea, constipation, cramping and/or nausea.
If your guest(s) tell you they have a food sensitivity, don’t worry. Our snacks ensure you’ll always have something to offer your guests. You can still enjoy a hot drink with a biscuit – try our indulgence range or a cookie from the LEDA bakery. And don’t forget you can use many of our products as part of a dessert or cake. Take a look at some delicious recipes here.

What is a food intolerance?

Food intolerances are quite common and occur when your body can’t properly break down a food, or ingredient, or your body reacts to a certain food. The most commonly known intolerance is a lactose intolerance, where a person’s body can’t break down lactose, a sugar found in dairy products.

With Leda, you’ll always have a place at the table, with our wide range of delicious, free-from snacks guaranteed to keep you and your guests happy.
 
Note: If you or someone is experiencing food allergy symptoms it’s important to get treatment as soon as possible.

Over the past months, Leda has been rolling out a relaunch of its brand identity with a new revitalized look, and the customer response has been nothing short of favourable. We aimed to create consistency across our range and add a little fun to the packs. The fresh identity will help consumers to better identify our plant-based, gluten-free, vegan brand on shelf.
The new look has been implemented over the biscuit range, with 4 clean and unique styles defining the following product ranges: everyday snacking, chocolate coated decadent range, bakery style, and now with the latest additions to the Leda family – Leda ANZACs Biscuits, and chocolate topped Mini Rice Cakes.
Look out for our fresh new look:

Find Leda Arrowroot Biscuits and Gingernut Cookies in selected Coles supermarkets. You can find new Leda Mini Rice Cakes, Leda ANAZACs and all other Leda varieties at your local independent grocer or health food store.