Health Fuel Stop

Questions & Answers

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What salads and drinks are lower in total fat and calories?
What salads have lots of protein in them?
What is the best salad for me if I need more iron in my diet?
What drinks are the best choice to increase my calcium intake?
What is the difference between a salad with and without dressing on it?
What salads and drinks are good sources of carbohydrates?
Why is Reload foods and drinks a great meal or snack option?
What about fat? Am I meant to have some or none; and what kinds of fat should I be eating more than others?
Is caffeine and/or coffee ok to have each day?
What sort of foods do I need to eat if I am a vegetarian to make sure I am getting enough protein and iron?

Q1. What salads and drinks are lower in total fat and calories?

A1. Drinks: Helly Berry, Mint Eastwood, Bright Eyes, Berry Blast, Strawberry Dream, Green Spring Clean, and Berry Divine. Salads: Thai Beef, Chicken and Pumpkin and Feta.
(If no dressing is added, all salads become a lot lower in fat and calories).
Why might this be important?
If you are trying to lose weight but still enjoy all your favourite foods, you need to choose foods and drinks which are lower in fat and calories than similar alternatives. Most of Reloads products are low in fat, but these products are just lower than others.

Q2. What salads have lots of protein in them?

A2. Salads: Thai Beef, Tuna, Mediterranean, Chicken & Caesar.
Why is protein important to eat each day? Protein is made up of 22 amino acids that are like the building blocks of your body. Protein in the body is continually being turned over and is essential for growth, developing muscles and tissues, repairing damaged muscles and tissues, carrying oxygen around the body, helping to prevent illness and many other things in the body.
What foods are high in protein?
Beef, lamb, chicken, fish, eggs, dairy products, beans, chickpeas and lentils, nuts and seeds, breads and cereals.

Q3. What is the best salad for me if I need more iron in my diet?

A3. Thai beef, Tuna, Mediterranean, Chicken and Caesar.
When vitamin C is eaten with foods containing iron, it helps to increase the amount of iron that is absorbed. So… you should have one of these salads and a drink high in vitamin C such as Kiwiana, Instant Kiwi, Reviver Allstar, Hawaii 5/0, or Club Tropicana.
Why is it important to eat foods rich in iron?
Iron is an essential part of haemoglobin in the blood, which carries oxygen around the whole body. If you don't have enough iron, you begin feeling tired, lethargic, and lack concentration. Iron is also needed for myoglobin in the muscles, and many enzymes in the body.
What foods are the best sources of iron?
Red meat, liver, kidney, chicken, fish, dark-green leafy vegetables, iron-fortified breakfast cereals, wholegrain bread, and legumes.
What does vitamin C do in my body?
Keeps your gums, teeth and bones healthy, assists wound healing, and helps absorption of non-haem iron.
The best sources of vitamin C include: Citrus fruits (oranges, lemons, mandarins, grapefruit etc.), berries, kiwifruit, mango, capsicum, broccoli, pineapple, spinach and cabbage.

Q4. What drinks are the best choice to increase my Calcium intake?

A4. Bananarama, Aye Carumba, Man Goes Bananas, Fat Burner, Razzleberry, Hawaii 5/0, Get Stoned, Coco Shimmy. Vitamin D helps absorb Calcium and build strong bones and teeth, therefore, try one of these drinks high in calcium with the tuna salad!
What is Calcium needed for in the body?
It helps to build strong teeth and bones, prevents osteoporosis, helps muscles and nerves function, and assists in blood clotting and enzyme function.
What foods can I find calcium in?
Milk, cheese, yoghurt, canned salmon and sardines, wholegrains, cereals, breads, tofu, fortified soy drinks, sesame seeds, ice-cream, broccoli, almonds, brazil nuts, hazelnuts and dried figs.
Other foods high in vitamin D include eggs, margarine, butter and cheese. Around 10-15 minutes of sunlight on the skin most days also helps develop vitamin D in the body

Q5. What is the difference between a salad with and without dressing on it?

A5. By having a salad without the dressing it decreases the calories and fat content of the salad you are eating. However, the Ginger and Lime, and Honey Mustard dressings used at Reload are at least 98% fat free so are great options if you are trying to cut down on the fat content but still have a tasty dressing! Alternatively, you could ask the friendly Reload staff to only put a little bit of any of the dressings on your salad to decrease to fat and calorie content of the salad while still having a bit of tasty dressing!

Q6. What salads and drinks are good sources of carbohydrates?

A6. Salads: Thai Beef, chicken or the Caesar. However, all the Reload salads are relatively low in carbohydrates.
Drinks: Man Goes Bananas, Razzleberry, Hawaii 50 and Bananarama all have above 50g of Carbohydrate so are a good top up for those of you looking to get some carbohydrates into you!
Why are carbohydrates important?
Carbohydrates are the best and preferred fuel for the body, and the only fuel from food that the brain can use to function, so it is essential to eat some carbohydrate containing food with each meal. Approximately 45-55% of our daily food or calorie intake should be from carbohydrates. Carbohydrate is stored in limited amounts only and needs to be continually replenished by eating CHO containing foods and drinks.
What foods are good sources of carbohydrates?
Bread, pasta, rice, vegetables (especially potatoes and kumara), breakfast cereals, couscous and legumes such as baked beans, and bananas.

Q7. Why is Reload foods and drinks a great meal or snack option?

A7. All Reload ingredients are as fresh as is available. All menu items include a range of tasty range of these fresh ingredients. You can get lots of your essential nutrients from every menu item including carbohydrates, protein, essential fatty acids, vitamins and minerals. Nearly all foods and drinks on the menu are low in fat and super healthy. There is a huge range of foods and drinks to suit everyone's tastes and desires. Everything is so good for you and so TASTY!!! You can get well on your way to your “5+ fruit and vegetables” a day.

Q8. What about fat? Am I meant to have some or none; and what kinds of fat should I be eating more than others?

A8. Fat provides the most energy and calories out of all nutrients. Fat provides most of the energy for daily activity. Although there is an emphasis on low fat diets with many people being overweight and getting diabetes, fat is an essential nutrient in our diets, and is needed for normal growth and healthy skin, hormone production in the body, keeping your cells healthy and a supply of the fat soluble vitamins A, D, E and K. Fat holds the body organs in place in the body and protects them. It also insulates the body and aids in the absorption and transport of fat-soluble vitamins. Therefore, good sources of essential fats include tuna, salmon, sardines, canola or olive oils and spreads, avocado, nuts and seeds. Reload menu item to choose: Tuna or Salmon Salads, or any salad with Balsamic dressing to get a good little dose of essential omega 3 and 6 fats.

Q9. Is caffeine and/or coffee ok to have each day?

A9. Caffeine is a natural stimulant and many people find themselves having coffee each morning to get them started for the day. Caffeine is found in coffee, tea, guarana, cocoa, chocolate, cola, and energy drinks. Caffeine enhances alertness and concentration, and helps to overcome feelings of tiredness. In general, up to four cups of coffee a day should not result in any side effects, however people who don't usually drink much caffeine containing drinks may be more sensitive to caffeine than others who drink lots. Symptoms of too much caffeine include insomnia, upset stomach or heartburn, rapid heartbeats and frequent urination which can cause dehydration. So in general it is fine to have caffeine/coffee each day, but is recommended to have no more than four cups of coffee a day, and in pregnancy, no more than one cup. Plus, Reload coffee is among the best around, so enjoy!

Q10. What sort of foods do I need to eat if I am a vegetarian to make sure I am getting enough protein and iron?

A10. It is important to eat foods such as fish (if this is still chosen to be eaten), eggs, dairy products, nuts and seeds, beans, lentils, and soy products. Try Reload Tuna or Salmon Salads, Pumpkin and Feta Salad, or ask for any of our other salads without meat. All Reload drinks are vegetarian (although some do contain milk and yoghurt so avoid these ones if you are a vegan).

Reference for some of the material here:
Saxelby C. Nutrition for Life (4th ed.). Hardie Grant Books, Australia (2002)