HEALTHY -EATING RULES

LIMIT RED MEAT INTAKE

While eating red meat once in a while was fine, George explained it was better to eat poultry or lean meat like in Norway. ‘Norway’s dietary guidelines limit red meat intake to two to three small portions per week - ideally choosing poultry, lean meat or lean meat products,’ George explained. ‘Research has correlated over consumption of red meat such as bacon, beef and pork can increase a person’s risk for colorectal and bowel cancer.

‘In addition, it’s prone to increase the risk of type-2 diabetes.

TAILOR FOOD ALLOWANCES TO INDIVIDUALS

George explained that food guidelines were very detailed for each individual - as opposed to other countries around the world. ‘The US government acknowledge that calorie intake varies based on age, sex, height, weight and level of physical activity and therefore provide twelve different calorie levels and food subgroups to consume,’ he said. American guidelines recommend certain allowances for grains (including how many should be whole), oils and protein and dairy,’ he added.

PREFER NATURAL OR MINIMALLY PROCESSED FOODS

George said we should follow the Brazilian recommendation to eat little to no processed foods at all, as they are usually high in sugar and salt. ‘Many ultra-processed foods contain an alarmingly high amount of sugar, which as well as leading to weight gain can have devastating effects on metabolism,’ he said. ‘In addition, processed foods contain more refined carbohydrates than freshly produced food. Whilst carbohydrates are essential for energy intake, carbs from whole foods are much better for the body than refined carbs, as they break down slower’ he added.

REGULARLY INCLUDE FISH IN DIET

‘Japan recommends having 3-5 servings of fish per day, and fish recommendations is also given in government food guides from all over the world from Kenya to Malaysia,’ George explained. ‘Japan recommends one of the largest servings compared to other countries, and the benefits of introducing more fish into the diet include omega-3 fatty acids, which are important for the brain. ‘Fish is also considered one of the most ‘heart-healthy’ foods’ he added.

HAVE A SALT-HEAVY DIET

Whilst the seven fruit and veg servings per day was good advice from China, Geroge stressed that some other recommendation were to take with caution. ‘China’s obesity rate has increased over the past decade, and the government has acknowledged it’s down to an over-consumption of salt and oil in citizen’s diets,’ he said. ‘China’s cuisine involves foods such as soy sauce, which has an incredibly high salt content and can contribute to this over-consumption,’ he explained. Eating too much salt can lead to increased blood pressure, ultimately enhancing the strain on the heart, arteries and kidneys. High blood pressure is one of the integral causes of conditions such as strokes, heart attacks and kidney disease.

GO FOR ‘GREASY’ FOODS

Greece actually recommends ‘greasy’ food once to twice week. ‘Whilst oil can be an integral part of a Mediterranean diet, preparation of certain foods in oil or cooking with oil can vary greatly,’ George explained. ‘A “serving” guide can be ambiguous, so suggesting an exact measurement could be beneficial to prevent over-consumption of oily or greasy foods,' he added.

CONFUSE YOUR CARBS

‘Whilst some governments such as Italy recommend having 2-3 servings of bread a day, it’s important to remember that different types of bread contains different nutritional benefits,’ George said. ‘Avoid white breads and stick to wholemeal, high fibre alternatives which contains less highly-processed flours and additives.

All these can cause erratic blood-sugar levels.