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.

Check out my slides if you’re hungry for more…

Topics I covered were:

Why should nutritionists engage with social media?
Not only is social media a great way to network, but it’s also our chance to make sure that misinformation is counteracted with sound evidence-based advice. And the icing on the cake is that you can follow popular journals, organisations and conferences so that you keep up with your continuous professional development. Ideal for all healthcare professionals wanting to keep up to date!

What might be ordinary to you is intriguing to others
What you choose for breakfast or what you cook for dinner may be simple everyday activities to a nutritionist, but to many others it’s a source of inspiring tips on how to eat better. I often tweet simple things like ‘I had peanut butter on granary toast for breakfast. Peanut butter has no #cholesterol in it!’ Simple stuff for dietitians, yet an intriguing and informative insight for the public.

The jargon
I suggest you come to grips with twitter language: hashtags and handles for starters! That way you’ll make the most of your conversations with other people and you’re more likely to show up in searches.

#RDUK – twitter forum
I am one of the moderators of #RDUK, a monthly Twitter conversation on the latest headlines, new studies or controversial topics, in collaboration with the British Dietetic Association. An easy way for nutritionists who aren’t familiar with twitter is to open a twitter account and join us for #RDUK. Preliminary figures suggest we reach excess of 40,000 followers through retweeting of #RDUK tweets.

Keep it professional
If you wouldn’t want your post displayed on a billboard outside your work don’t post it!

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:

1. Have healthy snacks accessible and get rid of those that don’t help you reach you healthy lifestyle goals.
2. 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).
3. 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.

• Choose unsaturated fats instead of saturated fats – e.g. choose rapeseed oil, olive oil, corn oil, sunflower oil, avocado, nuts, oily fish.

• Watch your portion size, eat consciously, have variety and enjoy every mouthful!

Science bods can read the study here.

• 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.

Food fills a physical hunger but no amount of eating will fill an emotional hunger. If your emotional cravings are for positive feelings, dig deep as to how you can meet the underlying cause of the root problem. Often, this comes down to feeling negative about yourself. Invest time and effort in the process of making friends with yourself. Treat yourself as you would like others to.

Become a conscious eater

Becoming aware of how and what you eat immediately puts you in control of your diet rather than vice versa. Start by making eating an occasion – even if it’s just a mid-morning snack. Always use a plate, sit down at a table and really think about the food in front of you. The speed at which you eat is also important. Slow down and put your knife and fork down between mouthfuls. Finally be a neater eater. Focusing on what’s on your plate and eating slowly gets your brain in gear and gives it time to receive the signals from the stomach which say ‘I’m full… it’s time to stop’.

Eating slowly may help you lose weight.

What’s it all about? Well, the Department of Health’s Change4Life initiative has begun a New Year’s Supermeals campaign. Families will be offered discount vouchers to encourage them to buy healthy ingredients, like fruit, veg and low fat yoghurts. And TV chef Ainsley Harriott has created a cookbook of recipes so you can make family meals under a fiver.

Will this help those families who rely on take-aways to eat better? Or will it just be preaching to the converted? Well, my view is that if you were offered a discount on a food you may not normally buy, you might be tempted to give it a try. Even more so if you have kids or if you want to eat a bit better. So I am in favour of this move. The supermarkets in question are those who are thought to serve families who are looking to save money on food (Aldi, Coop and Asda). People on lower incomes are often less able to buy healthier food items, unless fruit and veg are on offer. They are also more likely to have lower intakes of certain nutrients.

A take-away meal of fried chicken and chips may be cheaper and far easier than going to the supermarket and cooking a meal from scratch. However, giving people the opportunity to try out fresh fruit and veg they wouldn’t normally buy and then giving them simple recipes (at least I hope they’re simple, haven’t got my copy of the book yet!) is a great way of encouraging healthier habits. It may help families sit and eat together at a table, which has been shown to help reduce risks of childhood obesity as it stops that mindless eating in front of a computer game or TV.

Note, it’s only a kick-start, and it won’t necessarily be attractive to the people who really need the help and advice. So it is certainly a step in the right direction, and a great way to start a new year. Congratulations to Change4life  - I hope they have other tricks up their sleeve that will build on this initiative so we get some sustainability.

More on eating well spending less.

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.

Mini sausage rolls
One of the least healthy party foods, high in saturated (animal) fat and very little else. One very often leads to a handful, so think about whether you want to reach for it in the first place …a couple of chipolata sausages with sweet chilli dip is a better choice.

Crudités and dips
A crunchy way to get your antioxidants! Fill up on these to reduce the likelihood of overdoing it later. Opt for healthy dips such as those based on yogurt for calcium (e.g. raita, tzaziki) or tomatoes for lycopene (e.g. salsa)

Humus
Chickpeas are a great source of fibre and protein. Choose a reduced fat variety of humus and make sure you can still see the carrot when you take it out of the dip!

Pizza squares
It depends how big your square is, but often pizza can be quite rich, so intersperse your pizza mouthfuls with crudite or breadsticks

Peanuts
Peanuts can help to fill you up so you are less likely to overdo it. They contain mono-unsaturated fats and a range of vitamins and minerals, so can be healthier than other snacks you may choose. Don’t sit there with a bowlful though!

Breadsticks
Light, fairly low in calories and salt, unless you’ve chosen a cheesy flavour.

Olives
Satisfying, moist (so you’re less likely to need more alcohol than if you were to eat a dry snack) and rich in mono-unsaturated fat.

Mince pies
Pies made from short crust pastry tend to be lower in fat and calories than puff or flaky pastry pies. The dried fruit is rich in potassium and fibre – potassium helps to balance sodium levels in the body. Just ask yourself whether you really need it!

Garlic bread
Go for the end piece, there’s likely to be less butter and more bread, so it’ll be more filling and less fattening.

Mini-sushi
Light and refreshing, salmon-based sushi will provide omega 3 fatty acids, essential for heart health. Rice-based sushi is steamed, so extremely low in fat and surprisingly satisfying.

Mini vol au vents
Puff pastry is richer in fat than other pastry and often this fat is saturated (made from lard or other animal fat). Choose those piled with stir fried veggies rather than creamy sauces.

Deep-fried mushrooms
The small surface area of mushrooms allows them to absorb loads of fat, so the humble mushroom becomes more than ten times more calorific when it’s fried. Opt for plainer veggie sticks.

Bombay mix
Almost each ingredient, ranging from the peanuts to the gram flour ‘’worms’’, is deep-fried. Also, often high in salt. Stick to popcorn instead.

Mini pretzels
A lower fat alternative to crisps. Remember to eat one at a time so you are more conscious of how many you’re having!

You can get more of Azmina’s hints and tips on her Facebook page

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.

The important thing to remember about holiday eating is to forget about the ‘’all or nothing’’ approach. Trying to lose weight during the holidays is likely to be a self-defeating goal. Instead, strive to maintain your weight. Depriving yourself of festive foods or feeling guilty when you do enjoy them isn’t part of a healthy eating strategy. Instead, balance party eating by choosing lower calorie foods at other times of the day. If you do treat yourself to the odd high calorie food that you can’t resist, eat a small portion, eat it slowly, and enjoy every bite. Check out my blog post on how to enjoy festive treats at a buffet.

So, what’s in a Christmas dinner?

You can enjoy the Xmas festive fayre by thinking before you indulge. Think about the portion size – by the time you’ve got all the trimmings on your plate it’ll be overflowing with extra calories. So serve yourself larger portions of the sprouts and carrots and turkey breast without skin – choose the bigger roast potatoes, as they will have absorbed less fat. And Boxing Day is a way to start making up for the over-indulgence, no need to feel stuffed again. Choose small meals and space them out with bouts of activity like walking.

The traditional Christmas day meal is packed with hidden benefits.  Roast turkey without skin is high in protein and low in fat with only 150 kcalories in an average portion and potatoes provide lots of vitamin C as well as fibre. Believe it or not, on Christmas day most people will have their ‘5 a day’ portions of fruit and vegetables without even trying. Orange juice (or bucks fizz!), brussels sprouts, peas, carrots and satsumas all provide important health promoting compounds (anti-oxidants and phytochemicals). Just glance at this list to see how those tempting mouthfuls can be good for you too:

1. Smoked salmon – This tasty treat provides only 80 calories per portion, and is a good source of protein and the health promoting omega-3 fats.  Ideal as a starter.
2. Roast Turkey – Rich in protein and low in fat, especially if you discard the skin and choose light-coloured meat – only 150 kcalories in an average portion.
3. Potatoes – A delicious source of vitamin C and other nutrients.  If roasting, use vegetable oil or spray oil rather than lard to cut saturated fat. Keep the skins on if you want added fibre.
4. Brussels Sprouts – An average serving (9 sprouts) provides half of your daily needs for folic acid and all the vitamin C you need.
5. Carrots – Rich in beta-carotene, which is converted to vitamin A in the body. This and the other carotenoids act as potentially disease-beating antioxidants. Choose them steamed or boiled, or as crudite before you each the main course.
6. Peas – Popular with the kids and a good source of vitamin C, iron, fibre, folic acid and other B vitamins. Steam them in the minimum of water using a tight fitting lid.
7. Bucks Fizz – In moderation (1 to 2 glasses per day), any type of alcoholic drink may help protect against heart disease.  And the orange juice adds vital vitamin C.
8. Christmas Pudding – The dried fruit gives plenty of potassium, and it’s a reasonable provider of iron and fibre. If you’re making your own, you may not even need to add sugar, as there’s plenty of sweetness in the dried fruit.
9. Custard – A comforting and low fat alternative to brandy butter, and a good source of calcium too. Choose skimmed or semi-skimmed milk.
10. Peanuts – A great source of unsaturated oils, fibre and the antioxidant vitamin E.  Research shows that peanuts can lower blood cholesterol and that nut consumption is associated with lower risk of type 2 diabetes in women. The research used about a handful or an ounce a day as part of a healthy lifestyle.
11. Satsumas – Each of these handy stocking fillers provides half your daily needs for vitamin C. Try some in between meals when you feel peckish.
12. Chestnuts – The only low fat nut in existence and great for roasting by the fireside.

Don’t get sucked into BOGOFs ((Buy One Get One Frees). You may end up buying something you hadn’t intended to buy at all, and this eats into on your weekly expenditure.

You may be tempted to go for healthier options of ready meals if you’re watching your weight. However, these can often be costly and many don’t even seem to fill you up! Instead, go for inexpensive, filling and healthy meals made from ingredients such as whole grains and pulses. Rice, bread and pasta make a satisfying and cost-effective accompaniment to any meal.

Eating well on a budget:

How tempting are those smells of freshly baked bread as you pass by the bakery aisle in a supermarket, or the aroma of fried onions from the hot dog stall? They’re going to be far more alluring if you’re hungry, so plan ahead and make sure you eat regular meals to help you avoid eating on the go.

And eating regularly and cost-effectively is often easier when you plan your meals. Porridge is probably one of the cheapest and most nutritious breakfasts around. Now there are porridge bars that offer delicious tempting toppings like cinnamon and roasted hazelnuts, though it’s cheaper to make it in the microwave – takes just 2 minutes. For lunch, shop-bought sandwiches may be convenient, but many of them can be energy dense science for high calorie weight for weight compared to other foods). The fillings are often creamy and they tend to be expensive. Prepare your lunch in advance and have a variety of exciting breads, salad vegetables and fillings to ensure you get a range of nutrients and keep your meals interesting.

And in the evening, although it may be easy to pop a ready meal into the microwave, they often work out more costly than preparing a meal from scratch yourself. Many also contain a lot of salt, which increases your risk of stomach cancer as well as high blood pressure. Instead, opt for home-made comforting foods like casseroles, stews, curries and chilli which can be economical both in terms of cost and time. Simply throw everything together in a pot and make large amounts so you can freeze them into individual portions that can be heated up quickly another day. That way you won’t have to rely on ready meals and you can just take tomorrow’s indulgence out off the freezer the night before.