GI dieters want answers

Reader: How much protein should we be eating every day and what exactly constitutes a portion of protein? For example, is a quorn burger one portion? And do dairy products such as yoghurt and milk count as portions? I often worry that I'm not eating enough but I've read that it's very rare that people are deficient.

Catherine Matthews: You should aim to eat between 0.8 and 1 gram of protein per kg of bodyweight per day. Good protein foods include lean meat, fish, eggs, poultry and beans, while vegetarian alternatives include soy and quorn. Dairy products are also good sources of protein although they are slightly lower in protein than meat or fish and the vegetarian alternatives.

Most people have no problem meeting the RDA (recommended daily allowance) for protein as long as they are eating a healthy, balanced diet.

Reader: I have heard on various occasions that you should not eat fruit before you go to bed. Could you please tell me if this is true and if it is then why? I enjoy nothing more than a bowl of fruit salad with yoghurt before bed. Is it also true that you should not eat fruit with other food groups such as dairy?

Catherine Matthews: The timing of eating fruit really is an individual decision. Some people prefer not to eat it before going to bed because they find it can upset digestion as some fruits are quite acidic. However, there really is no conclusive reasoning for avoiding fruit as a night-time snack. In fact, personally I feel fruit is great to have before going to bed as it is nutritious, low in calories and will not fill you up too much.

Reader: I am very confused about coffee. Should one drink it or avoid it? Or, as with so many of these things, is it alright in moderation? Is real better than instant, and what about decaffeinated?

Catherine Matthews: It really is very difficult to give a definitive answer in relation to coffee. New evidence is constantly coming to light but, more often than not, the research conflicts with studies previously carried out.

We do know that caffeine found in both instant and 'real' coffee can have disturbing effects on a person if consumed in large amounts, such as causing imbalances to blood sugar levels and hormones. However, as long as you limit your intake to 3-4 cups per day you should not experience the side effects associated with caffeine intake.