Published on the 16th May, 2012 by Azmina
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.
Published on the 16th Mar, 2012 by Azmina
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!
Published on the 27th Feb, 2012 by Azmina
Which fits for you:
- 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.
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Published on the 21st Dec, 2011 by Azmina
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.
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Published on the 18th Sep, 2011 by Azmina
The whole is greater than the sum of its parts
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…)
Published on the 31st Jul, 2011 by Azmina
1. Make a refreshing drink with crushed ice, sugar-free cordial and sparkling water.
2. Munch on some fresh dates. They’re much lower in calories than dried dates and the extra chewing means extra mouth-feel and satisfaction. (more…)
Published on the 20th Jun, 2011 by Azmina
Are carbs good, bad or ugly? With all the confusing messages out there, it’s sometimes tough to know whether to ditch the carbs or to enjoy them with a clear conscience.
My view is don’t be tempted to go low carb; there’s really no need for you to do this for weight loss and it could be potentially harmful. If you cut out carbs, you could be missing out on a whole range of nutrients. And what do you replace the carbs with? Often low carbing means high fatting - and eating more fat, especially saturated fat isn’t conducive to healthy eating. Low carb diets often also encourage you to avoid fruits and veg (or at least cut down on them) and this goes against a whole host of studies that support the benefits of fruit and veg for disease prevention. (more…)
Published on the 4th Jun, 2011 by Azmina
So, I’ve just completed working on the Real Woman’s Bikini Diet for GMTV’s Lorraine show. What fun sampling and analysing Masterchef winner Nadia Sawalha’s yummy recipes. You won’t believe you could lose weight on this mouth-watering array of tasty treats. From exciting breakfasts like No Fry Fry-Up to sumptuous suppers like Creamy Mushroom and Basil Chicken, you can be sure to find a delicious meal that won’t show up on your waistline.
I’ve taken Nadia’s recipes and checked them out for good nutrition so you don’t need to worry about getting the right balance. The diet goes live on the box on Monday 6 June but you can get a sneak preview here.
Published on the 2nd Jun, 2011 by Azmina
This recipe uses canned green lentils as a speedy shortcut for a filling soup.
Serves one
Spray oil
1/2 onion, finely chopped
1 teaspoon crushed garlic
100 mls sieved tomatoes
Quarter of a pint vegetable stock, made using fresh vegetable stock, vegetable bullion or half a stock cube.
Half a can of green lentils, drained
Generous handful of coriander leaves and stems, chopped
- Heat a non-stick pan, spray on the oil and add the onions and garlic. Stir-fry for about 5-8 minutes till soft.
- Add the tomatoes, stock and lentils, and cook for a few minutes to heat through.
- Stir in the coriander and serve hot.
Nutrition Nuggets
Lentils are a fantastic low GI carbohydrate. But getting the pressure cooker out to cook them isn’t always very enticing. Using canned lentils as in this recipe is healthy and less time-consuming. Add a drizzle of lemon juice or a few drops of chilli sauce if you want to give this dish some extra zing.
(c) The 10-day Gi Diet by Azmina Govindji & Nina Puddefoot, 2005
Published on the 2nd Jun, 2011 by Azmina
So, you’ve made the commitment to get fit and religiously go to the gym no matter what. Sometimes we forget the other part of the equation – the fuel that’s going to get you through the exercise.
Your body’s preferred source of energy is starchy carbohydrates like bread, potatoes, pasta, rice and cereals. Even if you can’t stop for a proper meal there are quick and easy foods you could fill up on: a buttered granary roll, bean and couscous salad, packet of nuts and dried fruit, ready-to-eat cereal and milk. If you need to graze throughout the day, pasta or rice salads, fruit breads or cereal bars are great choices to snack on. If you’re planning to go to the gym after work, you need to eat something starchy a couple of hours before you go for the best possible workout.
