Every Day Health Clinic: July 2014

Wednesday 23 July 2014

Understanding calories

Calories are a measure of the amount of energy in food. Knowing how many calories are in our food can help us to balance the energy we put into our bodies with the energy we use. And that’s the key to a healthy weight.

We measure the amount of energy contained in an item of food in calories, just as we measure the weight of that item of food in kilograms.

If you’re trying TO LOSE WEIGHT

, it’s a good idea to eat less and be more active. Eating less is important when you're trying to lose weight, even if you already have a balanced diet.

You can check whether you’re a healthy weight by using our BMI healthy weight calculator.

Calories and energy balance

When we eat and drink, we’re putting energy (calories) into our bodies. Our bodies then use up that energy, and the more physical activity we do, the more energy (calories) we use.

To maintain a stable weight, the energy we put into our bodies must be the same as the energy we use by normal bodily functions and physical activity. If there are some days where we put in more energy than we use, then there should also be days where the opposite is TRUE

, so that overall the energy in and energy used remain balanced.

Weight gain occurs when we regularly put more energy into our bodies than we use. Over time, that excess energy is stored by the body as fat. Research shows that most adults eat and drink more than they need, and think that they are more physically active than they are.

Checking calories in food

Knowing the calorie content of foods can be a useful tool when it comes to achieving or maintaining a healthy weight. It can help us to keep track of the amount of energy we are eating and drinking, and ensure we're not consuming too much.

The calorie content of many foods is stated on the packaging in the nutrition label, which you will often find on the back or side of the packaging. This information will appear under the ‘Energy’ heading. The calorie content is often given in kcals, which is short for 'kilocalories', and also in kJ, which is short for kilojoules.

A ‘kilocalorie’ is another word for what is commonly called a ‘calorie’, so 1,000 calories will be written as 1,000kcals.

Kilojoules are the metric measurement of calories. To find the energy content in kilojoules, multiply the calorie figure by 4.2.

The label will usually tell you how many calories are contained in 100 grams or 100ml of the food or drink, so you can compare the calorie content of different PRODUCTS

. Many labels will also state the number of calories in 'one portion' of the food. But remember that the manufacturer’s idea of 'one portion' may not be the same as yours, so there could be more calories in the portion you serve yourself.

You can use the calorie information to assess how a particular food fits into your daily calorie intake. As a guide, the average mans needs 2,500kcal (10,500kJ) to maintain his weight, and the average woman needs 2,000kcal (8,400kJ).

Some restuarants put calorie information on their menus, so you can also check calorie content of foods when eating out. Calories should be given per portion or per meal.

You can learn more in Food labels.

Checking the calories you use

The amount of calories people use by doing a certain physical activity varies depending on a range of factors, including size and age.

The more vigorously you do an activity, the more calories you will use. For example, fast walking will use more calories than walking at a moderate pace.

Losing weight

If you’re gaining weight, it usually means you’ve been regularly eating and drinking more calories than you've been using through normal bodily functions and physical activity.

TO LOSE WEIGHT

you have to tip that balance in the other direction. You must start to use more energy than you consume, and do this over a sustained period of time.

You can do this by making healthy changes to your DIET

so that you eat and drink fewer calories. Learn more in Food and diet.

The best approach is to combine these changes with increased physical activity. To see if your physical activity levels need a boost, use our interactive Fitness tool.

You can learn more about making healthy changes to your DIET

in our Lose weight section.

You can also talk to your GP or practice nurse and get more advice on achieving the right energy balance and LOSING WEIGHT

http://www.nhs.uk/Livewell/loseweight/Pages/understanding-calories.aspx

Eating processed foods

Processed foods aren't just microwave meals and other ready meals. The term 'processed food' APPLIES to any food that has been altered from its natural state in some way, either for safety reasons or convenience. This means you may be eating more processed food than you realise.

Processed foods aren't necessarily unhealthy, but anything that’s been processed may contain added salt, sugar and fat.

One advantage of cooking food from scratch at HOME

is that you know exactly what is going into it, including the amount of added salt or sugar.

However, even homemade food sometimes uses processed ingredients. Read on to find out how you can eat processed foods as part of A HEALTHY DIET

What counts as processed food?

Most shop-bought foods will have been processed in some way.

Examples of common processed foods include:

BREAKFAST cereals
cheese
tinned vegetables
bread
savoury snacks, such as crisps
meat products, such as bacon
"convenience foods", such as microwave meals or ready meals
drinks, such as milk or soft drinks

FOOD PROCESSING

techniques include freezing, canning, baking, drying and pasteurising products.

Dietitian Sian Porter says: "Not all processed food is a bad choice. Some foods need processing to make them safe, such as milk, which needs to be pasteurised to remove harmful bacteria. Other foods need processing to make them suitable for use, such as pressing seeds to make oil.

"Freezing fruit and veg preserves most vitamins, while tinned produce (choose those without added sugar and salt) can mean convenient storage, cooking and choice to eat all year round, with less waste and cost than fresh."

What makes some processed foods less healthy?

Ingredients such as salt, sugar and fat are sometimes added to processed foods to make their flavour more appealing and to prolong their SHELF

life, or in some cases to contribute to the food's structure, such as salt in bread or sugar in cakes.

This can lead to people eating more than the recommended amounts for these additives, as they may not be aware of how much has been added to the food they are buying and eating.These foods can also be higher in calories due to the high amounts of added sugar or fat in them.

Furthermore, a diet high in red and processed meat (regularly eating more than 90g a day) has also been linked to an increased risk of bowel cancer. Some studies have also shown that eating a large amount of processed meat may be linked to a higher risk of cancer or heart disease.

What is processed meat?

Processed meat refers to meat that has been preserved by SMOKING

, curing, salting or adding preservatives. This includes sausages, bacon, ham, salami and pâtés.

The Department of Health recommends that if you currently eat more than 90g (cooked weight) of red and processed meat a day, that you cut down to 70g a day. This is equivalent to two or three rashers of bacon, or a little over two slices of roast lamb, beef or pork, with each about the size of half a slice of bread.

However, it's important to remember that the term "processed" applies to a very broad range of foods, many of which can be eaten as part of a healthy, BALANCED DIET

How can I eat processed foods as part of a healthy diet?

Reading nutrition labels can help you choose between processed PRODUCTS

and keep a check on the amount of processed foods you're eating that are high in fat, salt and added sugars.

Adding tinned tomatoes to your shopping BASKET

, for example, is a great way to boost your 5 a day. They can also be stored for longer and cost less than fresh tomatoes – just check the label to make sure there's no added salt or sugar.

Most pre-packed foods have a nutrition label on the back or side of the packaging.

These labels include information on PROTEIN

, carbohydrate and fat. They may provide additional information on saturated fat,sugars, sodium and salt. All nutrition information is provided per 100 grams and sometimes per portion.

How do I know if a processed food is high in fat, saturated fat, sugar or salt?

There are guidelines to tell you if a food is high or low in fat, saturated fat, salt or sugar. These are:

Total fat

High: more than 17.5g of fat per 100g
Low: 3g of fat or less per 100g

Saturated fat

High: more than 5g of saturated fat per 100g
Low: 1.5g of saturated fat or less per 100g

Sugars

High: more than 22.5g of total sugars per 100g
Low: 5g of total sugars or less per 100g

Salt

High: more than 1.5g of salt per 100g (or 0.6g sodium)
Low: 0.3g of salt or less per 100g (or 0.1g sodium)

For example, if you are trying to cut down on saturated fat, try to limit the amount of foods you eat that have more than 5g of saturated fat per 100g.

If the processed food you want to buy has a nutrition label that uses colour-coding, you will often find a mixture of red, amber and green. So, when you're choosing between similar products, try to go for more greens and ambers, and fewer reds, if you want to make a healthier choice.

However, even healthier ready meals may be higher in fat and other additives than a homemade equivalent. That's not to say that homemade foods can't also be high in calories, fat, salt and sugar, but if you make the meal yourself, you'll have a much better idea of what's gone into it. You could even save yourself some MONEY

, too.

When cooking food at home...

http://www.nhs.uk/Livewell/Goodfood/Pages/what-are-processed-foods.aspx

Eight tips for healthy eating

Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best. It doesn't have to be difficult either. Just follow these eight DIET TIPS to get started.

The key to A HEALTHY DIET

is to do the following:

Eat the right number ofcalories for how active you are, so that you balance the energy you consume with the energy you use. If you eat or drink too much, you’ll put on weight. If you eat and drink too little, you’ll LOSE WEIGHT. The average man needs around 2,500 calories a day (10,500 kilojoules). The average woman needs 2,000 calories (8,400 kilojoules). Most adults are eating more calories than they need, and should eat fewer calories.
Eat a wide range of foods to ensure that you’re getting a BALANCED DIET and that your body is receiving all the nutrients it needs.

Get started

These practical tips cover the basics of healthy eating, and can help you make healthier choices:

Base your meals on starchy foods

Starchy foods should make up around one third of the foods you eat. Starchy foods include potatoes, cereals, pasta, rice and bread. Choose wholegrain varieties (or eat potatoes with their SKINS

on) when you can: they contain more fibre, and can make you feel full for longer.

Most of us should eat more starchy foods: try to include at least one starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram they contain fewer than half the calories of fat. Learn more in Starchy foods.

Eat lots of fruit and veg

It’s recommended that we eat at least five portions of different types of fruit and veg a day. It’s easier than it sounds. A glass of 100% unsweetened fruit juice can count as one portion, and vegetables cooked into dishes also count. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for some dried fruit? Learn more in 5 A DAY.

Eat more fish

Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least two portions a week, including at least one portion of oily fish. Oily fish is high in omega-3 fats, which may help to prevent heart disease. You can choose from fresh, frozen and canned: but remember that canned and SMOKED

fish can be high in salt.

Oily fish include salmon, mackerel, trout, herring, fresh tuna, sardines and pilchards. Non-oily fish include haddock, plaice, coley, cod, tinned tuna, skate and hake. Anyone who regularly eats a lot of fish should try to choose as wide a variety as possible.

Cut down on saturated fat and sugar

We all need some fat in our diet. But it’s important to pay attention to the amount and type of fat we’re eating. There are two main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.

Saturated fat is found in many foods, such as hard cheese, cakes, biscuits, sausages, cream, butter, lard and pies. Try to cut down, and choose foods that contain unsaturated rather than saturated fats, such as vegetable oils, oily fish and avocados.

For a healthier choice, use a just a small amount of vegetable oil or reduced-fat spread instead of butter, lard or ghee. When you're having meat, choose lean cuts and cut off any visible fat. Learn more, and get tips on cutting down, in Eat less saturated fat.

Most people in the UK eat and drink too much sugar. Sugary foods and drinks, including alcoholic drinks, are often high in energy (measured in kilojoules or calories), and could contribute to WEIGHT GAIN

. They can also cause tooth decay, especially if eaten between meals.

Cut down on sugary fizzy drinks, alcoholic drinks, cakes, biscuits and pastries, which contain added sugars: this is the kind of sugar we should be cutting down on rather than sugars that are found naturally in foods such as fruit and milk.

Food labels can help: use them to check how much sugar FOODS CONTAIN

. More than 22.5g of sugar per 100g means that the food is high in sugar. Learn more in Sugars andUnderstanding food labels.

Eat less salt

Even if you don’t add salt to your food, you may still be eating too much. About three-quarters of the salt we eat is already in the food we buy, such as breakfast cereals, soups, breads and sauces. Eating too much salt can raise your blood pressure. People with HIGH BLOOD PRESSURE

are more likely to develop heart disease or have a stroke.

Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt. Adults and children over 11 should eat no more than 6g of salt a day. Younger children should have even less. Learn more in Salt: the facts.

Get active and be a healthy weight

Eating a healthy, balanced diet plays an essential role in maintaining a healthy weight, which is an important part of overall good health. Being overweight or obese can lead to health conditions such as type 2 DIABETES

, certain cancers, heart disease and stroke. Being underweight could also affect your health. Check whether you’re a healthy weight by using ourHealthy weight calculator.

Most adults NEED TO LOSE WEIGHT

, and need to eat fewer calories in order to do this. If you're trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet will help: aim to cut down on foods that are high in fat and sugar, and eat plenty of fruit and vegetables.

Don't forget that alcohol is also high in calories, so cutting down can help you to control your weight. You can find information and advice in Lose weight. If you’re underweight, see Underweight adults. If you're worried about your weight, ask your GP or a dietitian for advice.

Physical activity can help you to maintain weight loss or be a healthy weight. Being active doesn’t have to mean hours at the gym: you can find ways to fit more activity into your daily life. For example, try getting off the bus one stop early on the way home from work, and walking. Being physically active may help reduce the risk of heart disease, stroke and type 2 DIABETES

. For more ideas, see Get active your way.

After getting active, remember not to reward yourself with a treat that is high in energy. If you feel hungry after activity, choose foods or drinks that are lower in calories but still filling.

Don't get thirsty

We need to drink about 1.2 litres of fluid every day to stop us getting dehydrated. This is in addition to the fluid we get from the food we eat. All non-alcoholic drinks count, but water, milk and fruit juices are the most healthy. Try to avoid sugary soft and fizzy drinks that are high in added sugars and can be high in calories and bad for teeth. When the weather is warm, or when we get active, we may need more. Learn more in Drinks.

Don’t skip breakfast

Some people skip breakfast because they think it will help them LOSE WEIGHT

. In fact, research shows that eating breakfast can help people control their weight. A healthy breakfast is an important part of a balanced diet, and provides some of the vitamins and minerals we need for good health. Wholemeal cereal, with fruit sliced over the top is a tasty and nutritious breakfast.

http://www.nhs.uk/Livewell/Goodfood/Pages/eight-tips-healthy-eating.aspx

Thursday 3 July 2014

A balanced diet

Despite what you see in some diet books and TV programmes, healthy eating can be really straightforward.

A diet based on starchy foods such as potatoes, bread, rice and pasta; with plenty of fruit and vegetables; some protein-rich foods such as meat, fish and lentils; some milk and dairy foods; and not too much fat, salt or sugar, will give you all the nutrients you need.

When it comes to a healthy diet, balance is the key to getting it right. This means eating a wide variety of foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight.

Most adults in England are overweight or obese. That means many of us are eating more than we need, and should eat less. And it's not just food: some drinks can also be high in calories. Most adults need to eat and drink fewer calories in order to lose weight, even if they already eat a balanced diet.

Food groups in our diet

The eatwell plate shows that to have a healthy, balanced diet, people should try to eat:

plenty of fruit and vegetables
plenty of starchy foods, such as bread, rice, potatoes and pasta
some meat, fish, eggs, beans and other non-dairy sources of protein
some milk and dairy foods
just a small amount of food and drinks that are high in fat and/or sugar

Try to choose a variety of different foods from the four main food groups.

Most people in the UK eat and drink too many calories, too much fat, sugar and salt, and not enough fruit, vegetables, oily fish and fibre. Read our page on understanding calories.

It's important to have some fat in your diet, but you don't need to eat any foods from the "foods and drinks high in fat and/or sugar" group as part of a healthy diet.

Fruit and vegetables: are you getting your 5 a day?

Fruit and vegetables are a vital source of vitamins and minerals. It's advised that we eat at least five portions of a variety of fruit and vegetables each day.

There's evidence that people who eat at least five portions a day have a lower risk of heart disease, stroke and some cancers.

What's more, eating five portions is not as hard as it sounds. Just one apple, banana, pear or similar-sized fruit is one portion. A slice of pineapple or melon is one portion. Three heaped tablespoons of vegetables is another portion.

Having a sliced banana with your morning cereal is a quick way to get one portion. Swap your mid-morning biscuit for a tangerine, and add a side salad to your lunch. Have a portion of vegetables with dinner, and snack on dried fruit in the evening to reach your five a day.

Read our 5 A DAY page for more tips on how to get your five portions of fruit and veg.

Starchy foods in your diet

Starchy foods should make up around one third of everything we eat. This means we should base our meals on these foods.

Potatoes are an excellent choice and a great source of fibre. Leave the skins on where possible to keep in more of the fibre and vitamins. For example, when having boiled potatoes or a jacket potato, eat the skin too.

Try to choose wholegrain or wholemeal varieties of starchy foods, such as brown rice, wholewheat pasta and brown, wholemeal or higher fibre white bread. They contain more fibre (often referred to as "roughage"), and usually more vitamins and minerals than white varieties.

Learn more from our starchy foods page.

Meat, fish, eggs and beans: all good sources of protein

These foods are all good sources of protein, which is essential for the body to grow and repair itself. They are also good sources of a range of vitamins and minerals.

Meat is a good source of protein, vitamins and minerals, including iron, zinc and B vitamins. It is also one of the main sources of vitamin B12. Try to eat lean cuts of meat and skinless poultry whenever possible to cut down on fat. Always cook meat thoroughly. Learn more by reading our page on meat.

Fish is another important source of protein, and contains many vitamins and minerals. Oily fish is particularly rich in omega-3 fatty acids.

Aim for at least two portions of fish a week, including one portion of oily fish. You can choose from fresh, frozen or canned, but remember that canned and smoked fish can often be high in salt.

Eggs and pulses (including beans, nuts and seeds) are also great sources of protein. Nuts are high in fibre and a good alternative to snacks high in saturated fat, but they do still contain high levels of fat, so eat them in moderation. Learn more from our pages on eggs and pulses and beans.

Milk and dairy foods: avoid full fat varieties

Milk and dairy foods such as cheese and yoghurt are good sources of protein. They also contain calcium, which helps keep your bones healthy.

To enjoy the health benefits of dairy without eating too much fat, use semi-skimmed, 1% fat or skimmed milk, as well as lower-fat hard cheeses or cottage cheese, and lower-fat yoghurt.

Learn more by reading our page on milk and dairy foods.

Eat less fat and sugar

Most people in the UK eat too much fat and sugar.

Fats and sugar are both sources of energy for the body, but when we eat too much of them we consume more energy than we burn, and this can mean that we put on weight. This can lead to obesity, which increases our risk of type 2 diabetes, certain cancers, heart disease and stroke.

But did you know that there are different types of fat?

Saturated fat is found in foods such as cheese, sausages, butter, cakes, biscuits and pies. Most people in the UK eat too much saturated fat, which can raise our cholesterol, putting us at increased risk of heart disease.

Unsaturated fats, on the other hand, can help to lower cholesterol and provide us with the essential fatty acids needed to help us stay healthy. Oily fish, nuts and seeds, avocados, olive oils and vegetable oils are sources of unsaturated fat.

Try to cut down on foods that are high in saturated fat and have smaller amounts of foods that are rich in unsaturated fat instead. For a healthy choice, use just a small amount of vegetable oil or reduced fat spread instead of butter, lard or ghee. When having meat, choose lean cuts and cut off any visible fat. Read on to find out how to eat less saturated fat.

For more information on fat and how to reduce the amount we consume in our diets, read fat: the facts.

Sugar occurs naturally in foods such as fruit and milk, but we don't need to cut down on these types of foods. Sugar is also added to lots of foods and drinks such as sugary fizzy drinks, cakes, biscuits, chocolate, pastries, ice cream and jam. It's also contained in some ready-made savoury foods such as pasta sauces and baked beans.

Most of us need to cut down on foods high in added sugars. Instead of a fizzy drink, for example, try sparkling water. Have a currant bun as a snack instead of a pastry. Learn more from our page on sugars.

Find out more about healthy eating in our food and diet section.

http://www.nhs.uk/Livewell/Goodfood/Pages/Healthyeating.aspx