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.

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. 

Whole grains give you a whole bunch of nutrients: vitamins, minerals, anti-oxidants, phytonutrients, fibre and slow-release carbs. All these components are nutritious on their own, but put them together in a tiny grain of brown rice or whole wheat and you get a symphony of goodness.

Diets rich in whole grain foods are associated with reduced risks of  non-communicable disease such as heart disease, diabetes and cancer. Whole grain intake has been inversely associated with long-term weight gain. And people who eat more whole grains also tend to have higher fruit & vegetable intakes, so they tend to have better overall diets.

In the US, experts recommend we eat at least 48g or three 16g servings of whole grain foods each day. In the UK, we don’t eat nearly this much. Most of our whole grain tends to come from breakfast cereals but there are lots of tasty ways to become wholy. And be careful when you choose your whole grain foods, since some manufactured products that boast a whole grain label may also be high in salt and sugar!

You get a 16g serving of whole grains from a slice of wholemeal bread, 2 heaped tablespoons of boiled brown rice (you can now get steamed pouches of basmati that cook in 2 minutes), 3 heaped tablespoons of brown pasta, a bowl of most whole grain breakfast cereals or 2 whole grain rice cakes. And here’s a good one – a mug of popcorn (yes, it’s a whole grain of corn) gives you 8 grams of whole grain.

Mouse over the images below to see how you can get more whole grain onto your plate:

Before                                             After

You may only need to make a couple of simple swaps to get 48g in a day. And this could help you manage your blood cholesterol, blood sugar and your weight. How will you get wholy this month?

[All images in this blog post were sourced from Google Images]

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.

3. If you want to reduce dairy and don’t like drinking soya or rice milk alternatives, buy them flavoured and freeze in an ice cube tray or ice-lolly molds.

4. Freeze seedless grapes and have them as sweets. They last longer in your mouth and are sweet and satisfying.

5. Brush your teeth! It helps to stop you eating more as you don’t feel like ruining that fresh tingly taste.

6. Raw courgette wedges are far more substantial and interesting than a celery stick.

7. Want something savoury in between meals? Try a few olives. 

8. Cook a whole corn on the cob in the microwave with a couple of tablespoons of water, five sprays of oil and a drizzle of lemon juice. Have the corn GiP-free by using baby corn on the cob from a can.

9. Opt for fruit rather than fruit juice. You get more fibre and a lower glycaemic index because your body has to work harder to break down the whole fruit.

10. Chew sugar-free gum when you feel peckish.

Research published in the British Medical Journal in 2004 studied almost 75,000 men and women over 60 in nine European countries over a period of 12 years. Those who followed a traditional Mediterranean diet had a lower overall mortality – basically, choose these foods and you could live longer. Note that this is about the whole diet, not just a token addition of some beans to your jacket potato.

Bottom line: whether you live in Athens or Aberdeen, eating the various traditional Mediterranean foods appears to lower your risk of chronic disease.

Obviously, there’s more to the Mediterranean than just food, and other lifestyle and cultural factors will be at play. Activity levels, genetics and body weight are also important, and I would argue the chilled lifestyle has a lot to do with it too. Two-hour lunches in France are a far cry from demolishing a sandwich at your desk in London.

The British ‘convenient’ lifestyle perhaps lacks the pleasure and relaxation associated with good home cooking and social eating.

My mate Sabrina tells me that living in Tuscany isn’t only about eating pasta. If you watch Italians at the street markets, you’ll notice they stop to smell and explore the fresh products and ingredients. ‘For Italians, the street markets are a sensory experience rather than a duty for the need of cooking’, she tells me.

Check out my easy-peasy tips on bringing a taste of the Med onto your dining table. Bon Appetit!

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.

People with a healthy heart tend to eat more whole grain carbs. You may see reference to heart health on a food label on packets of whole grain cereals. There’s also research to suggest that people who regularly eat whole grains may be better able to manage their weight.