Fruit and vegetables should be an important part of your daily diet. They are naturally good and contain vitamins and minerals that can help to keep you healthy. They can also help protect against some diseases. You should eat at least five serves of vegetables and two serves of fruit each day. Choose different colours and varieties. A serve of vegetables is about one cup of raw salad vegetables or 1/2 cup of cooked. A serve of fruit is about one medium piece, 2 small pieces of 1 cup canned (no added sugar). Fruits and vegetables contain many vitamins and minerals that are good for your health. These include vitamins A (beta-carotene), C and E, magnesium, zinc, phosphorous and folic acid. Folic acid may reduce blood levels of homocysteine, a substance that may be a risk factor for coronary heart disease. Fruits and vegetables are low in fat, salt and sugar. They are a good source of dietary fibre. As part of a well-balanced, regular diet and a healthy, active lifestyle, a high intake of fruit and vegetables can help you to reduce obesity and maintain a healthy weight, lower your cholesterol and lower your blood pressure.
Vegetables and fruit contain phytochemicals, or plant chemicals. These biologically active substances can help to protect your body from some diseases. Scientific research shows that if you regularly eat lots of fruit and vegetables, you have a lower risk of type 2 diabetes, stroke, Heart disease – when fruits and vegetables are eaten as food, not taken as supplements, some forms of cancer and, later in life, high blood pressure. Fruit is the sweet, fleshy, edible part of a plant. It generally contains seeds. Fruits are usually eaten raw, although some varieties can be cooked. They come in a wide variety of colours, shapes and flavours.
Too much fat in your diet, especially
Cutting down on saturated fats is
saturated fats, can raise your choles-
only one aspect of reducing your risk
terol, which increases the risk of heart
of heart disease, stroke and other car-
disease. Current UK government
diovascular diseases. Other risk fac-
guidelines advise cutting down on all
tors include eating too much salt and
fats and replacing saturated fat with
sugar, being overweight, smoking and
some unsaturated fat.
a lack of physical activity. When it comes to heart health, you are better
In recent years, the popular media
off focusing on your overall diet than
has turned the debate about the caus-
on individual nutrients such as fat or
es of major public health issues such
sugar. A balanced and nutritious diet
as heart disease, diabetes and obesity
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into something of a “fat versus sugar�
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Our love affair with sugar can mean that many of us are getting too many calories, which is one of the causes behind our ever-expanding waistlines. Most of us could do with eating less sugar, particularly added sugar. But many habits, especially ones we like, are hard to kick. Dietitian Alison Hornby says: “Identify the sources of sugar in your diet, and decide what to cut out completely and what to cut down on. “You don’t need to cut down on sugars found in fruit or dairy products because these foods contain lots of nutrients that are good for us. “It’s the food high in added sugar – such as fizzy drinks, which contain lots of calories but few other nutrients – that we should be trying to consume less of.” Added sugars shouldn’t make up more than 5% of the energy (calorie intake) you get from food and drink each day. That’s about 30g a day for anyone aged 11 and older. Nutrition labels tell you how much sugar a food contains. If an item’s total sugar content is more than 22.5g per 100g, it is high in sugar. Anything under 5g of total sugar per 100g is low. “Get used to reading food labels and comparing products to choose the healthier option,” says Alison. “Watch out for other words used to describe added sugar in the ingredients list.
There are lots of different ways added sugar can be listed on ingredients labels: . sucrose . glucose . fructose . maltose . fruit juice . molasses . hydrolysed starch . invert sugar . corn syrup . honey Some packaging uses a colour-coded system that makes it easy to choose foods that are lower in sugar, salt and fat. Look for more “greens” and “ambers”, and fewer “reds”, in your shopping basket. Cutting down on sugar doesn’t have to mean going cold turkey. There are lots of small changes you can make, which can add up and make quite a difference over the course of a day. Here are some lower-calorie substitutes for popular snacks: cereal bars – Look out for bars that are lower in sugar, fat and salt. Or try this fruity granola bar recipe to make your own. chocolate – swap for a lower-calorie hot instant chocolate drink. You can also get chocolate with coffee and chocolate with malt varieties. biscuits – swap for oatcakes, oat biscuits or unsalted rice cakes, which also provide fibre. cakes – swap for a plain currant bun, fruit scone or malt loaf. If you add toppings or spreads, use them sparingly.
Here are some simple tips to help you gradually cut down on the amount of added sugar in your diet. Breakfast Many breakfast cereals are high in sugar. Try switching to lower-sugar cereals or those with no added sugar, such as: . plain porridge . plain wholewheat cereal biscuits . plain shredded wholegrain pillows Swapping a bowl of sugary breakfast cereal for plain cereal could cut out 70g of sugar (up to 22 sugar cubes) from your diet over a week. Main meals If you don’t consider yourself to have a sweet tooth and avoid sugary drinks, you may still be eating more sugar than you think. Many foods that we don’t consider to be sweet contain a surprisingly large amount of sugar. Some readymade soups, stir-in sauces and ready meals can also be higher in sugar than you think. Some of this sugar will come from the fruit and vegetables they contain, such as tomatoes – which we don’t need to cut down on – but sugar is often added for flavour. Dessert Work out some ground rules. Do you need to have dessert every day? How about only having dessert after your evening meal, or only eating dessert on odd days of the month, or only on weekends, or only at restaurants?
Carbohydrates often get a bad rap, especially when it comes to weight gain. But carbohydrates aren’t all bad. Because of their numerous health benefits, carbohydrates have a rightful place in your diet. In fact, your body needs carbohydrates to function well. But some carbohydrates may be better for you than are others. Understand more about carbohydrates and how to choose healthy carbohydrates. Understanding carbohydrates Carbohydrates are a type of macronutrient found in many foods and beverages. Most carbohydrates are naturally occurring in plant-based foods, such as grains. Food manufacturers also add carbohydrates to processed foods in the form of starch or added sugar. Common sources of naturally occurring carbohydrates include: . Fruits . Vegetables . Milk . Nuts . Grains . Seeds . Legumes Types of carbohydrates There are three main types of carbohydrates: Sugar. Sugar is the simplest form of carbohydrates. Sugar occurs naturally in some foods, including fruits, vegetables, milk and milk products. Sugars include fruit sugar (fructose), table sugar (sucrose) and milk sugar (lactose). Starch. Starch is a complex carbohydrate, meaning it is made of many sugar units bonded together. Starch occurs naturally in vegetables, grains, and cooked dry beans and peas. Fiber. Fiber also is a complex carbohydrate. Fiber occurs naturally in fruits, vegetables, whole grains, and cooked dry beans and peas.
How many carbohydrates do you need? The Dietary Guidelines for Americans recommends that carbohydrates make up 45 to 65 percent of your total daily calories. So, if you get 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. That translates to between 225 and 325 grams of carbohydrates a day. You can find the carbohydrate content of packaged foods on the Nutrition Facts label. The Nutrition Facts label shows total carbohydrates, which includes starches, fiber, sugar alcohols, and naturally occurring and added sugars. It may also list total fiber, soluble fiber and sugar separately. You may also be able to find nutrient calculators online or find information on a manufacturer’s website. Despite their bad rap, carbohydrates are vital to your health for a number of reasons. Providing energy Your body uses carbohydrates as its main fuel source. Sugars and starches are broken down into simple sugars during digestion. They’re then absorbed into your bloodstream, where they’re known as blood sugar (blood glucose). From there, the glucose enters your body’s cells with the help of insulin. Glucose is used by your body for energy, fueling all of your activities, whether it’s going for a jog or simply breathing. Extra glucose is stored in your liver, muscles and other cells for later use or is converted to fat. Protecting against disease Some evidence suggests that whole grains and dietary fiber from whole foods help reduce your risk of cardiovascular diseases. Fiber may also protect against obesity and type 2 diabetes. Fiber
is also essential for optimal digestive health. Controlling weight Evidence shows that eating plenty of fruits, vegetables and whole grains can help you control your weight. Their bulk and fiber content aids weight control by helping you feel full on fewer calories. Contrary to what low-carb diets claim, very few studies show that a diet rich in healthy carbohydrates leads to weight gain or obesity. Choosing carbohydrates wisely Carbohydrates are an essential part of a healthy diet, and they also provide many important nutrients. Still, not all carbs are created equal. Here’s how to make healthy carbohydrates work in a balanced diet: Emphasize fiber-rich fruits and vegetables. Aim for whole fresh, frozen and canned fruits and vegetables without added sugar. They’re better options than are fruit juices and dried fruits, which are concentrated sources of natural sugar and therefore have more calories. Also, whole fruits and vegetables add fiber, water and bulk, which help you feel fuller on fewer calories. Choose whole grains. Whole grains are better sources of fiber and other important nutrients, such as selenium, potassium and magnesium, than are refined grains. Refined grains go through a process that strips out parts of the grain — along with some of the nutrients and fiber. Stick to low-fat dairy products. Milk, cheese, yogurt and other dairy products are good sources of calcium and protein, plus many other vitamins and minerals. Choose the low-fat versions, though, to help limit calories and saturated fat. And beware of dairy products that have added sugar.
How to add flavour to meals without effecting your diet Eating a low-sodium diet or a low-sugar diet is one of the best ways to take care of your heart these days. However, adding that extra kick of flavour to please your palate can be tricky without upping your sodium intake. Before you reach for that saltshaker, here are a few flavour-boosting ideas you should try — without having to sacrifice taste.
11 Healthy Flavor Boosters 1. Caramelized onions -When I want to crank up the flavor and add a deep, caramel sweetness to a dish, I quickly caramelize some onions in ghee or coconut oil. You can make a quick sauce for meats by blending caramelized onions, broth and a pinch of salt. 2. Truffle salt – I recently got desperately hooked on truffle salt. One whiff of this pure umami condiment and there was no going back! I use it on roasted veggies and fish. It also works perfectly with eggs. 3. Mushroom powder – Another way to add a quick infusion of umami into any dish? Add a sprinkle of homemade mushroom powder. It adds an amazing layer of savory unctuousness. I love it on vegetables and chicken. 4. Tomato paste – Tomato paste carries concentrated flavor without all the refined sugar in ketchup. Stir it into stews, soups, and spreads. You can also add a spoonful of it when I’m deglazing a pan to add deeper flavor. 5. Herbamare – This is my favorite seasoning salt, made with a blend of sea salt, garlic, onion, and green herbs (all organic). It seems to compliment all proteins and vegetables. If you eat quinoa, it makes a killer quinoa seasoning. 6.Roasted garlic - Roasting garlic tames it’s bitterness and mellows the flavor into a slightly sweet flavor. I love tossing zucchini noodles with a simple sauce of olive oil mashed with roasted garlic. You can also add a few roasted garlic cloves to stews. 7. Grain Free Gravy – This is a decadently flavorful gravy made with only ghee/olive oil, onions and broth. I love it on vegetables, meat and seafood. 8. Homemade bone broth – If a recipe calls for broth or stock, you can increase the flavor factor a hundred times by using homemade bone broth. 9. Anchovy paste – If you want to add deep, salty kick, try a small squirt of anchovy paste. It’s a musthave for homemade Caesar dressing. 10. Flavored olive oil – To make a flavorful finishing oil, infuse olive oil with your favorite herbs and spices. 11. Coconut aminos - I choose to avoid soy sauce, because I’m not a fan of the anti-nutrient properties of soy. Coconut aminos taste very similar to soy sauce, and I actually find the slightly sweeter flavor preferable.
One of the most important things you can do for better nutrition and a successful diet is to drink enough water. Water is an important part of all body functions and processes, including digestion and elimination. When you’re on a diet, water also acts as a weight-loss aid because it can help you eat less.
Many soft drinks – including instant powdered drinks and hot chocolate – are high in sugar. Food and drinks that are high in sugar are often high in calories, and having too many calories can make you more likely to gain weight. Some energy drinks are high in both sugar and caffeine. Checking the nutrition labels on soft drinks such as fruit juices and fizzy drinks can help you make healthier choices. Therefore, water is the best chouce when drinking, because it adds no calories to your diet and also acts as an assistant in order to help lose those pounds.
There are many ways that you can get water in your diet, including:
Add water throughout your day. People can use a variety of methods to help ensure they get enough water. Some carry a 64-ounce container of water and drink throughout the day, with the goal of drinking all the water before they go to bed. Those who spend time away from home may take a portable 16-ounce container, knowing that they need to fill and drink it four times throughout the day. Get water through food. “Fruits and vegetables, especially those that are fresh and juicy, provide fluid to the diet. Like water, clear soups and broths help dieters feel full for very few calories, contributing to weight loss. However, beware of creamy soups that, while adding fluids, contain many calories. Skim milk, and low-fat and no-added sugar yogurts and puddings also help hydration and nutrition without excessive calories,
Healthy eating is not about strict dietary limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, improving your outlook, and stabilizing your mood. If you feel overwhelmed by all the conflicting nutrition and diet advice out there, you’re not alone. It seems that for every expert who tells you a certain food is good for you, you’ll find another saying exactly the opposite. But by using these simple tips, you can cut through the confusion and learn how to create a tasty, varied, and healthy diet that is as good for the body. How does healthy eating affect mental and emotional health? We all know that eating right can help you maintain a healthy weight and avoid certain health problems, but your diet can also have a profound effect on your mood and sense of wellbeing. Studies have linked eating a typical Western diet—filled with processed meats, packaged meals, takeout food, and sugary snacks—with higher rates of depression, stress, bipolar disorder, and anxiety. Eating an unhealthy diet may even play a role in the development of mental health disorders such as ADHD, Alzheimer’s disease, and schizophrenia, or in the increased risk of suicide in young people. Eating more fresh fruits and vegetables, cooking meals at home, and reducing your intake of sugar and refined carbohydrates, on the other hand, may help to improve mood and lower your risk for mental health problems. If you have already been diagnosed with a mental health problem, eating well can even help to manage your symptoms and regain control of your life. While some specific foods or nutrients have been shown to have a beneficial effect on mood, it’s your overall dietary pattern that is most important. That means switching to a healthy diet doesn’t have to be an all or nothing proposition. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet and make a difference to the way you think and feel. Here are some more reasons why following a healthy diet is important: • to maintain health by preventing loss of muscle strength, bone mass, and vitamin deficiency states; • to prevent diseases such as heart attacks, strokes, obesity, osteoporosis, and certain cancers; and • to help control and/or treat chronic diseases and conditions such as high blood pressure, diabetes mellitus, sleep apnea, and celiac disease. • It works as an antidepressant. • It reduces PMS. • It reduces stress and anxiety • It boosts creativity • It wipes out allergies • It helps you resist temptations of most kind • It adds years to your life • It saves money • It improves self-esteem • It doesn’t just make you look younger, it makes you be younger.
December 8th Issue Editorial