People wanting to eat less sugar may use artificial sweeteners as a substitute. They can be found in diet food and drinks and are also available to be added to food and drinks before serving.
Artificial sweeteners are used to replace sugar. They make foods and drinks taste sweet without providing any energy (kilojoules). There are a variety of artificial sweeteners on the market, all are many times sweeter than sugar and so only very small quantities need to be used. Artificial sweeteners can be added to food or drinks before serving or may be incorporated into diet products by food manufacturers. Some people with diabetes or those trying to lose weight may choose to use artificial sweeteners instead of sugar, however a small amount of added sugar can be included in a healthy diet.
There has been some concern in recent times regarding the safety of artificial sweeteners. The research that raised concerns about their safety was carried out on animals, not humans and the dosages of artificial sweeteners that were used were many times greater than it would be possible to eat or drink.
Some artificial sweeteners are based on carbohydrate derivatives (eg. sorbitol, mannitol) that the body handles differently to sugar. Although having less risk for dental health, these compounds still provide energy (kilojoules) and excessive amounts may cause digestive upset.
The Food Standards Australia and New Zealand (FSANZ) have reviewed the evidence regarding the safety of artificial sweeteners available in Australia and have decided that they are safe.
Constipation
Constipation often results from eating a low fibre diet. Try to eat more high fibre foods and drink plenty of water each day.
Constipation is a condition where bowel movements may be infrequent, hard and difficult to pass. A common reason for constipation is a low fibre diet. To increase the amount of fibre in the diet eat more:
fruit and vegetables; wholegrain breads and cereals; dried beans and lentils
Also try to drink plenty of water each day to help soften bowel motions.
It is not recommended that laxatives be used to treat constipation as they may cause bowel muscles to become lazy which actually makes constipation worse.
Alcohol
In moderation, alcohol can be part of a healthy diet and healthy lifestyle, however drinking large amounts of alcohol can be harmful to health.
It is generally accepted that drinking alcohol in moderation does not cause any significant harm to health, however drinking too much alcohol can be harmful.
It is recommended that:
Women may safely include one standard alcoholic drink per day
Men may safely include two standard alcoholic drinks per day – alcoholic drinks should be spread over several hours
Both men and women should also try to include one or two alcohol free days per week.
These guidelines assume that the drinker:
is not on medication
does not have a family history of alcohol-related problems or a condition that is made worse by drinking
is not pregnant
is not about to undertake any activity involving risk or a degree of skill such as driving or using machinery
A standard drink provides 10g alcohol for example:
100ml wine; 285ml full strength beer; 60ml port or sherry; 30ml spirits
Drinking too much alcohol may damage the liver and brain and may also increase the risk of high blood pressure, heart disease and some types of cancer.
When drinking alcohol, try to drink plenty of water to avoid dehydration.
Alcohol is high in energy (kilojoules) and may also act as an appetite stimulant, so try to drink less if trying to lose weight