Food & Wine
Healthy Diet

Healthy Diet April 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.

As we bid farewell to winter (finally!) and say hello to spring, it’s the perfect time of year to take stock of your healthy living regime. Maybe all your good intentions from January have started to slip. Or maybe they’ve been going so well that you’re ready to step it up a gear! Either way, we’ve got lots of expert advice and insight this issue to help you get motivated and spring into spring. If you’re looking to cut down on your sugar consumption then don’t miss our special four-week meal plan on page 54, and some recipes designed to help you ditch the sweet stuff on page 36. If, like me, you find yourself spending large parts of your day staring at a screen then make sure you check out page 76…

1 min.
meet the experts

SUZIE SAWYER Nutritionist Suzie answers your questions on p8 and advises on preparing for spring on p80. (feelaliveuk.com) DR EMMA DERBYSHIRE Nutrition expert Emma responds to your queries on p8 and talks essential nutrients on p14. (hsis.org) DR TIM BOND Natural health expert Tim uses his expertise to answer your health and diet questions on p8. (teaadvisorypanel.com) DR MIKE WAKEMAN Pharmacist Mike answers your dilemmas on p8 and talks eating for heart health on p10. (feelaliveuk.com) DR GILL GENKINS GP Gill shares her health and diet advice on p8. (teaadvisorypanel.com) GILLIAN GODDARD Dietitian and dietetic advisor to the IBS network Gillian shares her expertise on p20. (theibsnetwork.org) BAY BURDETT Founder of low FODMAP food brand, Bay Burdett, discusses her experience of living with IBS on p20. (bayskitchen.com) CHARLOTTE STIRLING-REED Nutritionist Charlotte talks teaching children good mealtime habits on p24. (srnutrition.co.uk) LUCY WILLIAMSON Nutritionist Lucy extols the virtues…

4 min.
shopping list

MARMITE SMOOTH PEANUT BUTTER £2.50 ∙ Morrisons Velvety peanut butter has been combined with Marmite’s distinctly umami taste to create a taste sensation that’s perfect slathered on a crumpet, divine smothered on toast and really rather good simply spooned straight from the jar! PER 100g: 584 cal, 46g fat, 5.7g sat fat, 5g sugars, 1.9g salt LUSCOMBE CHERRY CRUSH £3/74cl ∙ Sainsbury’s Cherry Crush is simply made with organic sour cherries, Sicilian lemons, Madagascan vanilla and soft Devon spring water. The result is a wonderfully refreshing drink with tart cherry flavours, just a hint of sweetness and a gentle sparkle. PER 100ml: 22 cal, 0.2g fat, 0g sat fat, 4.9g sugars, 0g salt CHUCKIE EGG 99p each ∙ Holland & Barrett The ‘Chuckie Egg’, from cult vegan chocolate brand Mummy Meagz, is an indulgent dairy-free delight. A rich dark-chocolate shell…

6 min.
nutrition clinic

How can I eat a more ‘sustainable’ diet that is healthy for both the environment and me? Suzie Sawyer says It’s a challenging issue but it’s important to find a diet that’s balanced. However, the biggest threat to the environment is from methane gas expelled by cows. Therefore, eating meat and dairy produce is potentially damaging the environment. There are many alternative protein sources especially non-GMO soya, beans and other plant-based foods, plus milk alternatives including soya, almond, coconut, hazelnut and oats. There are global issues of over-fishing and cod supplies are seriously depleted. However, it’s possible to buy fish sourced sustainably. Salmon is a great source of the omega-3 essential fats, but farmed salmon is not reared naturally, therefore wild salmon is much healthier. Additionally, wild salmon contains natural astaxanthin (it’s…

5 min.
good heart mike wakeman examines

Heart disease statistics are extremely worrying and scary. In fact, there are 7.4 million people living with a heart or circulatory disease and today alone 280 hospital admissions will be due to a heart attack. Early detection of heart disease is imperative. Lifestyle factors such as regular exercise, weight management, reduction in smoking and alcohol intake can all help our heart health, but what about our diet? Dietary choices can also help keep our hearts healthy. Here we take a look at some of the evidence around what we eat and heart health, plus what are the right nutrients – including essential fatty acids, like the omega-3s – to include in our diets to help keep our heart happy and healthy. The Mediterranean diet The traditional Mediterranean diet is often seen as the elixir…

2 min.
the nutrition report

Family influence A study led by the University of Notre Dame suggested that parents and guardians have a significant impact on their children’s health when it comes to nutrition. Strong family dynamics, such as concern for behaviour and treatment and a sense of protectiveness for the child, led to improved outcomes of nutritional interventions. A lack of authority, however, led to minimal changes in results. How much veg a day? According to research by the Health and Food Supplements Information Service (HSIS), 86 per cent of people don’t know how much fruit and vegetables they should be eating a day. Sixteen years after the launch of the five-a-day campaign, only 31 per cent of adults aged 19-64, 26 per cent of adults aged 65 and over, and most worringly, ringly, only eight per cent…