WHAT SHOULD WE BE EATING NOW?
TAKE ACTION:
We are constantly bombarded with healthy eating advice. One minute something is good for us, the next it’s not! With such changing information, it’s often difficult to know what’s true and what’s fake news. So, we asked GH nutritionist Anita Bean to set the record straight IS FIVE-A-DAY ENOUGH OR SHOULD I HAVE MORE?
The five-a-day recommendation from Public Health England is based on advice from the World Health Organisation, which recommends eating a minimum of 400g of fruit and vegetables a day to lower the risk of heart disease, certain cancers and stroke. But a growing body of research suggests that eating more may help you live longer. ‘The guidelines were not based on the level that science suggested was optimal for health, but the minimum amount needed to enjoy a significant health benefit,’ explains James Wong, botanist and author of 10-A-day
The Easy Way. A study by Imperial College London, involving 2m participants, concluded that people who ate more than the five-a-day recommendation continued to benefit from every extra portion. Those eating 10-a-day enjoyed the best state of health, with a 33% decreased risk of stroke, 28% lower risk of heart disease and 14% lower risk of cancer.
Don’t worry if you can’t get to 10 – just eat more! One portion is 80g of any fresh, frozen or canned fruit, vegetable (except potatoes) or pulses, or 30g of dried. This equates to one small apple or banana, one large clementine, about six strawberries, three broccoli florets or one carrot.
Buying local and what’s in season is eco-friendly and economical. GH’S Zesty Carrot and Lentil Soup (page 137), Cauliflower and Lentil Bolognese (page 138), and Chicken Meatball, Butter Bean and Spinach Soup (page 141) each provide three portions of vegetables in a single meal.
IS RED WINE GOOD FOR MY HEART?
There is some evidence that a moderate intake of alcohol brings a small reduction in heart disease risk. But British Heart Foundation-funded research published in 2018, which looked at the effect of alcohol consumption on heart and circulatory diseases, concluded the risks outweigh the benefits, and drinking more than the recommended limits will have a negative effect on your health. ‘Red wine is sometimes seen as a healthy choice, as we associate it with the Mediterranean diet, but it isn’t an essential part and should be consumed in moderation,’ explains Victoria Taylor. Red wine contains polyphenols, which may benefit our gut health, however, other foods (including grapes, blueberries and strawberries) provide polyphenols without the negative effects of alcohol.
TAKE ACTION: To keep health risks from alcohol to a low level, the chief medical officers’ guidelines advise drinking no more than 14 units a week on a regular basis. This is equivalent to seven glasses (175ml) of wine (11.5% strength), 14 shots of spirits (40%) or six pints of beer (4%). But Public Health England says if you are aged between 45 and 65, it’s best to have regular alcohol-free days (preferably two consecutively) to give your liver a rest and reduce health risks.
AREN’T NUTS AND SEEDS FATTENING?
Although nuts are high in fat, it’s mainly the healthier unsaturated kind, which can help reduce cholesterol. Data from the Nurses’ Health Study in the US showed those who ate nuts regularly were 30% less likely to have heart attacks. Another study found almonds curb hunger and prevent overeating.
TAKE ACTION: Heart UK recommends eating 30g nuts a day to lower cholesterol levels. But avoid salted and honey roasted varieties, as they have extra salt and sugar.
WHAT’S THE LIMIT FOR RED MEAT?
According to the World Cancer Research Fund, there is strong evidence that red and processed meats are causes of colorectal cancer. The organisation recommends we limit our intake of red meat to roughly three portions per week (350-500g cooked weight), with little, if any, processed meat (ham, bacon, beef jerky, corned beef, salami, pepperoni and hot dogs). The NHS recommends that those who consume more than 90g
(cooked weight) of red and processed meat a day should reduce this to 70g, equivalent to two rashers of thick bacon or one-and-a-half sausages.
TAKE ACTION: If you eat more red or processed meat on one particular day, eat less in the following days, so that the average amounts to less than 70g. Aim for at least one meat-free day per week, choosing beans, lentils, chickpeas, hummus, tofu or Quorn instead.
IS COUNTING CALORIES THE BEST WAY
TO LOSE WEIGHT?
Although calorie counting may work for some people, many of us find it tedious or stressful, and it can even trigger an unhealthy preoccupation with food. ‘Calorie counting is pointless for 99% of people; you can’t do it accurately, can’t sustain it and studies show it has no benefit,’ says Tim Spector, a professor of genetic epidemiology at King’s College London and author of Spoon-fed. ‘The danger is that focusing entirely on calories distracts you from looking at the quality of the food you are eating. Calories don’t tell you anything about the nutritional quality of the food.’
TAKE ACTION: Instead of counting every calorie you eat, opt instead for fresh whole foods when you are shopping: a variety of fruits and vegetables, whole grains and pulses, some nuts and seeds, plus protein from good-quality sources such as fish, lean meats, dairy or tofu. These foods are naturally high in fibre, filling and satisfying, so you automatically eat fewer calories.