Innholdsfortegnelse for May 2020 i Healthy Diet

School dinners According to Loughborough University’s Dr Clare Holley, an expert in healthy eating behaviour in young children, the perfect packed lunch includes a portion of all the main food groups – dairy, fats, carbohydrates, sugars, fruit and vegetables and protein. The size of a child’s palm is roughly equivalent to one serving. An egg a day keeps the doctor away Research from McMaster University suggests there is no harm in consuming eggs, despite some guidelines having recommended limiting consumption to fewer than three eggs a week. By looking at three large, long-term multinational studies, the researchers concluded that moderate egg intake, which is about one egg per day, does not increase the risk of cardiovascular disease or mortality even if people have a history of cardiovascular disease or diabetes.…

Back in the 1950s the Egg Marketing Board came up with the slogan, “Go to work on an egg” to spread awareness of the idea that eggs for breakfast are a great way to start the day. And it’s still just as true today as it was back then, since eggs are one of the most nutrient-dense foods out there. Protein power Eggs are a cheap source of high quality, highly digestible protein. This is especially good in senior years when it can be difficult to get enough protein in the diet and muscles become weaker – a natural process known as Sarcopenia. Smaller appetites at this age mean it can be hard to take on board enough food and so eggs can provide a nutrient rich meal. Their high…

GRAPEFRUIT This tropical citrus fruit is rich in nutrients, antioxidants and fibre. A medium-sized grapefruit is only 52 calories and can contain as much as 64 per cent of the RDI of vitamin C and 38 per cent of the RDI for vitamin A. Grapefruit is also thought to aid in weight loss due to its high fibre content, which helps promote fullness and reduce calorie intake. MINT Around 14g of fresh of mint contains only six calories and is a particularly good source of vitamin A, which is critical for eye health and night vision. In fact, that amount contains 12 per cent of the RDI of vitamin A, 9 per cent of the RDI of iron and 8 per cent of the RDI for manganese. Mint is also…

Tofu and rice wraps SERVES 2 1 pack of Tilda Premium USA Long Grain Rice150g firm tofu, drained½ a red pepper½ a cucumber1 small carrot2 wraps2 tbsp vegan mayo a squeeze of lime, to garnish fresh parsley, to garnish FOR THE SEASONING a squeeze of lime½ tsp chilli flakes (use more or lessdepending on how hot you like it)½ tsp garlic powder½ tsp dried parsley¼ tsp ground coriander good pinch salt 1 Cube the tofu and add to a frying pan with the seasoning and pop a heavy pan on top to press down (this will help it go crispy) for around 10 minutes. 2 Add 1 tbsp vegan mayo to each wrap with a splash of lime and chilli flakes. 3 Thinly slice the pepper, cucumber and carrot and…

Obesity isn’t new, but the obesity epidemic is. We went from a few corpulent queens and kings, like Henry VIII and Louis VI (known as “Louis the Fat”), to a pandemic of obesity, now considered to be perhaps the direst and most poorly contained public health threat of our time. Today, 71 percent of American adults are overweight and 40 per cent of men and women can be classified as obese. Earlier reports had suggested the rise in obesity was at least slowing down, but that doesn’t actually appear to be the case. Similarly, we had thought we were turning the corner on childhood obesity after 35 years of unrelenting bad news, but child and adolescent obesity rates have continued to rise. Over the last century, obesity appears to have…

Getting out in the garden can have a wealth of health benefits, both physical and mental. In fact, studies have shown that simply being in a garden is good for both the mind and the body. It lowers the heart rate, calms brain activity, and makes people feel more connected to the world around them. And that’s why Candide, the app for plant lovers, has instigated Garden Day as a way of encouraging people to not only get outside and enjoy their gardens, but also share their love of the outdoors and celebrate the happiness effect of gardens with friends, family and neighbours. According to a survey conducted by Candide into The Happiness Effect of Gardens, 96 per cent of people said they felt happier when spending downtime in their…

"Breaking down goals into smaller, more achievable steps can help us stay motivated to reach our aims." As we move into summer many of us will be looking at ways to improve our health and fitness. Of course, anything that makes us healthier is a good thing, but it is important to be realistic about what we can achieve. Setting ourselves too many goals, or goals that represent major lifestyle changes – such as working out a certain number of times a week or overhauling our diet – can be counter-productive. By taking on too much it’s more likely that we will fail and become demoralised, but breaking down goals into smaller, more achievable steps can help us stay motivated to reach our long-term aims. If you follow these steps, by…

We are a nation of sugar addicts according to findings from the National Diet and Nutrition Survey, so advice to cut back on the white stuff is a no-brainer. But do you understand what is meant by the term ‘free sugars’ or why the sugar found in an apple is better than that found in a Mars Bar? What are free sugars? Free sugars are normally viewed as the ‘bad guys’ and have been defined by Public Health England (PHE) as all added sugars in any form which includes: All sugars naturally present in fruit and vegetable juices, purées and pastes. All sugars in drinks. All sugars in sweeteners including table sugar, honey, barley malt, maple syrup, coconut nectar, palm sugar, agave nectar, date sugar and brown rice syrup. These…

As many as a third of us could be at risk of a vitamin B12 deficiency. This alarming figure was discovered in a survey by The Hospital Group, and in response they have conducted research into which foods have the highest content of vitamin B12. Vitamin B12 is crucial to the normal function of the brain and the nervous system. It is also involved in the formation of red blood cells and helps to create and regulate DNA. Vitamin B12 can only be obtained externally and is found in its highest concentrations through animal sources, such as meat, fish, dairy and eggs, however fortified cereals are also a readily available source of the nutrient. This means that anyone following a plantbased diet could find themselves at risk of a deficiency.…

There is rarely a day that goes by that I don’t read about or discuss gut microbiome/microbiota or gut flora, and it has been receiving increased attention over the last decade. But what do all these terms actually mean? The microbiota is the community of trillions of bacteria, fungi and other microorganisms that colonise our bodies, and the microbiome is the collection of them in a particular environment – in this case the gut. People oft en use the word ‘flora’ instead and this is interchangeable with microbiota. But what do they do? We oft en think of organisms and bacteria as something negative or bad, that we need to see the doctor about, but the majority of microorganisms are harmless, and in the case of the gut, oft en…

Maintaining a healthy gut is the bedrock to good health. A gutfriendly diet includes plenty of fibre which helps to support healthy digestion. High fibre foods also help to promote satiety and may assist with weight loss. This diet plan is rich in fibre and especially beans, pulses, vegetables, nuts and dried fruits but be sure to drink plenty of water if you’re not used to eating lots of fibre as it may initially cause a little bloating – but don’t worry, it will pass. This gut health plan also contains probiotic foods such as live yoghurt, as well as fermented foods such as miso which also help to promote a healthy microbiota through the addition of beneficial bacteria to the gut. Included in this plan are also prebiotic foods…

swap Cereal Change up your breakfast routine and swap cereal for smoothies. Smoothies contain a lot of essential vitamins and nutrients that will get your day off to a great start. Add some yoghurt to help keep you feeling full until lunch. Use frozen fruit to save precious time in the morning. for Smoothies swap Ground beef Compared to meat, lentils provide complex carbohydrates and are a great source of fibre to keep you full for longer. Lentils also provide potassium which supports healthy blood pressure. for Lentils swap Crisps Crisps are an easy go to for afternoon snacking, but try roasted chickpeas instead. Chickpeas are a rich source of vitamins, minerals and fibre and offer various health benefits like improving digestion. for Roasted chickpeas swap Butter Avocado can make…

Food has such a huge impact on your body. Not only does what you eat nix those pesky stomach growls and help to recharge your energy levels, the vitamins, minerals and other super nutrients contained in food also have medicinal powers to make you feel good. The right foods can perk you up when you’re feeling blue, create a sense of calm when you need a de-stressing hit, or simply keep your mood on an even keel by keeping hormones in check. We’re not talking about fancy superfoods either, but more accessible everyday fridge and larder staples that you can factor into your daily diet. According to research by mental health treatment specialist Smart TMS, a quarter of women say that they are too busy to prioritise their mental wellbeing,…

How we look and feel can only ever reflect what’s within. All the creams, potions and lotions will make very little difference to the condition of hair, skin and nails if they are not being fed from within, and this is something many people forget. Beauty really does start from the inside out – even marginal nutrient deficiencies can affect outward appearance. However, in a recent survey by Alive!, the multivitamin and mineral specialists in the UK, it was found that a staggering 31 per cent of the population were confused about what constitutes a healthy diet. It follows, therefore, that people will also struggle to know what to ‘feed’ their hair, skin and nails. FEEDING OUR SKIN Skin is actually the largest body organ and accounts for about 15…

PETER’S YARD SPELT AND POPPYSEED CRISPBREAD £2.95 per pack Waitrose, Sainsbury’s, Ocado These crispbreads are made to an authentic Swedish recipe using natural, simple ingredients and sourdough, just as they would have been centuries ago. They are naturally high in fibre and free from anything artificial, making them a great alternative to bread for a light, flavoursome lunch. PER PIECE: 31 cal, 0.4g fat, 0.1g sat fat, 0.3g sugars, 0.1g salt Egmont Manuka Honey 40+ £26.99/250g Holland & Barrett With a milder flavour, Egmont Honey’s MGO 40+ Multifloral Manuka honey is a versatile table honey that also provides some of the benefits associated with more potent Manuka honey. PER 100g: 346 cal, 0.6g fat, 0.5g sat fat, 71.3g sugars, <0.005g salt GATO & Co Choc Hazelnut Butter Cookies ‘n’ Cream…

Nutritionist Lily Soutter shares six ways to boost your gut microbiota Did you know that our bodies have more gut bacteria than skin cells? In fact, they weigh around 2kg, which is the same weight as two bags of Brussels sprouts, and bacteria outnumber our human cells by 10 to one! The gut microbiota is a collective term for all the microorganisms residing within the gut. We have a mutualistic relationship with our gut bacteria, they need a place to live, eat and reproduce and in turn, their metabolic activity supports our own health in multiple ways. Our gut bacteria play a key role in digesting the food we eat including the production and absorption of nutrients. Our gut microbes have also been shown to play a role with immune…

Baked Bramley with blue cheese, dates and walnuts SERVES 1 1 Bramley apple2 dates, chopped5 walnuts25g blue cheese, crumbled 1 Preheat oven to 180°C/Gas Mark 4. 2 Score the circumference of the apple with a sharp knife. Scoop out the core and a little of the flesh to make room for the filling. 3 Mix together the dates, walnuts and blue cheese. Fill the apple with this mixture. 4 Place apple in a baking dish, put the apple top back on and bake for 25-30 minutes or until the apple is soft and golden brown. GUT HEALTH Eating apples may contribute to good gut health by encouraging the growth of ‘friendly’ bacteria in the large bowel. PER SERVING 307 cal • 20.4g fat • 6g sat fat • 24.7g carbs…

Fitness Kit Men’s Health Cast Iron Adjustable Single Dumbbell - 40kg These adjustable dumbbells are perfect for those who want to take their training more seriously. The weight plates are easily added or removed so that you can track your progress while you move through a range of exercises. They are great for an upper body workout as you can train your arms, back and shoulders. Get walking! Running coach Jeff Galloway, recommends introducing faster segments in to your walks to get the most out of the exercise. Start jogging for five to 10 seconds per minute for 10 minutes, gradually working your way up to 30 minutes. If you feel confident enough, begin adding longer periods of jogging until you can jog for 30 seconds per minute for 30…

1 Avoid caffeine and nicotine Stop drinking caffeine or using nicotine four to six hours before bedtime. Caffeine is an alerting agent and can reduce sleep time by one hour each night. Nicotine is also a stimulant, it increases your heart rate and alertness and smokers are four times more likely to report feeling unrefreshed after a night’s sleep. 2 Exercise daily Aerobic exercise, such as brisk walking, swimming, running and cycling has been found to improve the amount of deep sleep we get. Exercise can also help to improve mood and decompress the mind, which is important for naturally transitioning to sleep. It’s best to avoid vigorous exercise too close to bedtime though as it can be too stimulating. Instead try some pre-slumber 3 Put down your devices Using…