We’ve been here before; I remember being interviewed about this by the BBC during last year’s National Obesity Forum conference. This time new research from Oxford has hit the headlines. There have been reports in the press today about how a “fat tax” applied to unhealthy foods could help combat obesity.
Oliver Mytton and colleagues at the University of Oxford examined the evidence on the health effects of food taxes. It’s suggested that a tax on unhealthy food could help improve health, but the tax would need to be fairly heavy to make a difference – up to 20%. Ideally, a move to make fruit and veg cheaper would have to accompany such tax.
Instinctively I feel opposed to this, because I believe that people should be able to make an informed choice based on clear nutrition messages. It penalises people who are not over-weight and many might suggest it undermines our intelligence. It hits poorest families the most and it still doesn’t give them the tools to learn how to eat well. And will it work? Have rising fuel prices made us fill up less at the petrol pump?
On the other hand, I’m constantly reminded that people are still confused about seemingly simple things like what counts as a portion of fruit or veg. Food labels have gone through so many improvements, yet I’m not convinced that the average person finds it easy to decipher them.
Some food manufacturers are doing a great job at trying to create tasty foods that are lower in fat, sugar, salt and so on. Yet the harsh reality is that we are getting heavier, and putting on weight particularly around your middle can have serious health consequences in terms of conditions like type 2 diabetes and cardiovascular disease.
I decided to have a bit of twitter chat on the subject and here are some of the comments debated by fellow dietitians.
Snacking gets a lot of bad publicity – linked to weight gain and unhealthy habits. And it’s true that if you choose lots of unhealthy options, they won’t do your waistline any good. But I am someone who doesn’t like to deny people foods they enjoy. Eating well isn’t a life sentence; it’s about allowing yourself your favourite foods whilst being conscious of your choices.
So, are you a snacker? If so, examine what you’re reaching for. Here are my three top tips:
Have healthy snacks accessible and get rid of those that don’t help you reach you healthy lifestyle goals.
Stock up on lower calorie, lower fat versions of your favourite treats. Choose crisps that aren’t fried (e.g. popped crisps), popcorn (make your own so you can control the amount of salt or sugar), nuts that aren’t honey coated (e.g. mixed nuts and raisins), bites that fill you up (e.g. soya nuts), fridge goodies (e.g. olives, gherkins, cherry tomatoes).
If you are hooked on choc chip cookies or the like, allow yourself to buy them but store them creatively. Put a couple in a separate container and allow yourself no more than two at one sitting (ideally not every day). That will help reduce the temptation to finish off the whole pack at once!
And think about eating more consciously. Engaging your brain means you’ll be more aware of what you’re snacking on, and how much you’re munching through. It also helps you to be aware of the fullness signals from your stomach, which in turn help you to stop overdoing it!
So, enjoy every mouthful and get rid of the guilt by making choices that nourish you but still taste yummy!
So, there’s been huge media frenzy over a large Harvard study just published in the journal ‘Archives of Internal Medicine’. News reports today talk about how red meat substantially increases the risk of deaths from heart disease and cancer. Let’s look at this in context….
What did the research find?
The Science: Red meat consumption was associated with an increased risk of cardiovascular disease and cancer mortality. Replacing red meat with other healthy protein sources was associated with a lower mortality risk. And in plain English: basically, the authors concluded that you are less likely to die from these conditions if you eat less red and processed meats.
Does this mean we should say ‘no’ to red meat?
No! It’s about putting the results of this long-term study into context. If you’re someone who frequently eats steak, pork chops, burgers and pies, it would do you good to make some changes. If you’re someone who eats lean red meat a couple of times a week, with other protein sources like fish, chicken, lentils or beans on other days, I would say you’re spot on.
Lean red meat is an important source of iron, zinc and vitamin D and has a role in a healthy, balanced diet. So you don’t need to cut it out of your diet completely.
What about hot dogs and bacon?
Processed meat can be high in harmful saturated fat, sodium, nitrites, and certain carcinogens (cancer-provoking substances) that are formed during the processing of meats. These have been linked to increased risk of chronic diseases, such as cardiovascular disease and cancer. The World Cancer Research Fund recommends we avoid processed meats.
What does this mean for you?
It’s all about balance and variety. We eat for pleasure and healthy eating is not about denying yourself your favourite foods. Enjoy lean red meat as part of a balanced, varied diet. Choose lean cuts and grill, roast without added fat, or barbeque. The amount you eat should be around the size of your palm, and serve it with lots of veg.
Choose fish, chicken, turkey, or beans and lentils as your protein source several times a week. The research showed that nuts reduce death risks for heart disease by about a fifth. Choose a handful of unsalted nuts daily – even peanut butter on your toast in the morning is a good idea (instead of the peanuts, not aswell as them!).
Getting the balance right
Enjoy lean red meat in moderate amounts as part of a balanced and varied diet and choose fish, chicken, turkey and veggie proteins like beans, nuts, soya and lentils often.Cut down on processed meats.
Eat more fruit and veg.
Choose whole grain carbs like oats, whole grain breads and breakfast cereals instead of low fibre types.
Eat more beans, lentils and fish especially oily fish.
Go low on unhealthy carbs like sugar-rich foods and drinks, pies and pastries.
The only thing I can’t resist is temptation! Food is a comfort to me.
Some days, when I’m feeling a tad under the weather or down in the dumps, I reach for the unhealthy snacks.
Mostly, I eat when I’m hungry.
Striking up a healthy and balanced relationship with food is a positive thing. To eat consciously and enjoy each mouthful is an art in itself and the occasional overindulgence is fine too. Mainly, get to know your body so that you stop when you feel full.
2012 saw the launch of a nation-wide government campaign to help us buy and cook healthier meals on a budget. Yesterday I was quizzed about my views on this, live on the Vanessa show Radio London, as part of my work with the British Dietetic Association. (more…)
Party temptations can be the downfall of the best intentions at Christmas; such delicious little morsels that are so hard to resist. But just how much harm will canapés and party snacks do to your waistline – and your health? To make it easier for yourself when you are confronted by a table full of calorie-laden choices, plan ahead by eating something before you go out, like a banana. It will take the edge off hunger pangs and make it easier to resist temptation.
The British Dietetic Association estimates the average adult gains 5 to 7 lbs during the festive season. The good news is it doesn’t have to be so. If you plan ahead, you can have tasty nibbles around the house that won’t go straight to your waistline. And the full traditional Christmas fayre is all there for the taking; yes it’s true, provided you follow some simple guidelines.
Perhaps surprisingly, many of our traditional Christmas treats are healthy foods, low in calories and high in health-promoting vitamins, minerals and phytonutrients. Smoked salmon, roast turkey, lean ham, and a wonderful variety of fruit and vegetables all contribute to our enjoyment of Christmas.
It really does make a difference if you take a list with you when you go shopping as it helps you to avoid costly impulse buys. You may trust a brand name, but buying into brands can burst the budget. Supermarket own brands tend to be cheaper but we sometimes shy away from buying them in the expectation that they will be inferior in some way. Start off by just buying one can or packet of a different brand and if you like it, you can make it a regular item on your shopping list. (more…)
Here I show you how you can keep an eye on your waistline as well as your wallet. This blog post looks at planning ahead, but come back soon for more tips on being savvy in the supermarket and making use of the freezer and special offers. You’ll soon be tucking into delicious healthy food whilst still keeping an eye on the pennies
September is whole grain month in the USA. So I thought I would give you the lowdown on what a whole grain is and how to get more whole grains onto your plate. You can also check out my easy picture swaps below. (more…)
