Food & Wine
Healthy Diet

Healthy Diet March 2020

Want to cook delicious, healthy meals for you and your family? Our nutritionally-balanced range of recipes offer low-calorie, high-protein, gluten-free, vegetarian, vegan and low-fat options that are excellent value for money. Healthy Diet features the very best health, wellbeing and nutrition experts, and aims to cut through confusion and fads that have flooded the health, nutrition and fitness industries to provide clear and sensible advice to anyone wanting to understand how to make healthy choices.

United Kingdom
Anthem Publishing
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in this issue

1 min.

People talk about growing old gracefully, but perhaps more important is to grow old healthily. While the passing of time is something over which we have no control, we can, however, take steps to ensure that we’re keeping our bodies and minds in the best possible shape as the days, weeks, months and years go by. To help you, we’ve got a four-week diet plan on page 34 that not only will help you lose weight, but also contains plenty of the important nutrients we need to nourish our bodies and help us age healthily. We also learn which are the best foods to eat at different points in our lives on page 24 (after all, what we need in our 20s is not the same as what’s required in our 40s…

2 min.
meet the experts

SUZIE SAWYER Nutritionist Suzie discusses nutrient-density on p8, and responds to your diet queries on p12. (feelaliveuk.com) DR MIKE WAKEMAN Pharmacist Mike answers your health and diet questions on p12. (feelaliveuk.com) SOPHIE MURRAY Nutritionist Sophie discusses gut health and old age on p30. (sunrise-care.co.uk) KEELEY BERRY The nutritional expert looks at the people most at risk of a vitamin D deficiency on p72. (betteryou.com) CHARLOTTE WOOD The skin expert discusses seasonal skin care on p82. (naos.com) DR EMMA DERBYSHIRE Nutrition expert Emma answers your questions on p12 and shares some facts about fats on p14. (hsis.org) SIAN PORTER Dietitian Sian looks at what to eat at different stages in your life on p24. (californiawalnuts.co.uk) ROB HOBSON Rob shares a diet plan to help you age healthily and lose weight on p34. (robhobson.co.uk) JO HEMMINGS Behavioural psychologist Jo looks at how confidence levels change as we age on…

4 min.
shopping list

WE LOVE CAKE DOUBLE CHOCOLATE BROWNIES £2 for four Co-op Coeliac UK-approved Double Chocolate Brownies from We Love Cake are gluten-, wheat- and milk-free. They provide a deliciously moist and indulgent cake with a generous hit of rich chocolate chips inside for an irresistible but guilt-free treat, whatever the time of day. Each 150g pack contains four brownie squares wrapped into two twin packs, making them brilliant for elevenses, as a handy lunch box snack, or an afternoon pick-me-up. PER SLICE (38g): 185 cal, 11.6g fat, 3.1g sat fat, 10.1g sugars, 0.05g salt MAISON SASSY CIDER £3.75/330ml Selfridges, masterofmalt.com Maison SASSY make ciders from 100 per cent pure apple and pear juice, whose nuanced flavours can be likened to a fine wine. The production process is derived from an extraction of the fruit and is free…

6 min.
the right stuff

There’s a famous quote from Hippocrates which states, “Let food be thy medicine”, and the fact is that nature has provided us with everything we need from food (and water). However, many of us are not sufficiently embracing nature’s wonders, often through lack of proper knowledge, or just down to being stressed out with busy lives. A review in Nutrition Bulletin produced by the British Nutrition Foundation highlighted specific micronutrients, including folate, vitamin D, calcium, iron and iodine being the most deficient in certain subgroups of the population. Interestingly, all these nutrients have a bearing on the health of future generations whether it be for cognitive function, growth or strong teeth and bones. These micronutrients (and many others) need to be eaten in sufficient amounts during pregnancy and throughout the early years…

1 min.
the nutrition report

Dangerous levels Drinking small amounts of alcohol frequently is linked with a higher likelihood of atrial fibrillation than binge drinking. Atrial fibrillation is the most common heart rhythm disorder and raises the risk of stroke by five-fold. Symptoms include palpitations, racing or irregular pulse, shortness of breath, tiredness, chest pain and dizziness. Research shows that the risk of atrial fibrillation is increased by 8 per cent for every 12g of alcohol, the equivalent of one drink, consumed per week. Liquid choices Research conducted on behalf of the Natural Source Waters Association has revealed that consumers are more likely to choose a soft drink if bottled waters are unavailable, rather than finding a water fountain or refill station. More than a third (37 per cent) of all respondents said that they would buy another drink,…

5 min.
nutrition clinic

What’s the nutritional difference between white and brown rice? Suzie Sawyer says There are a number of nutritional variations between white and brown rice. On paper, it might look like brown rice is less healthy than white, partly because it contains slightly more fat and carbohydrates. However, brown rice contains the whole husk, bran and germ whereas white rice is processed which removes these parts, together with lots of vitamins, minerals and fibre (although some white rice is fortified with nutrients). Brown rice also contains more protein than white, although it cannot claim to be a source of complete protein as it doesn’t contain all the essential amino acids, which are present in many animal sources of protein. Eating brown rice regularly can also help reduce cholesterol levels because of its fibre…