Are you befuddled by B vitamins? Do you groan about GI? We’ll show you how to eat smarter with our easy guide that makes better nutrition as easy as A, B, C.
Antioxidants
These natural chemicals fight the free radicals that can increase susceptibility to conditions such as heart disease, certain cancers and even premature ageing.
There are many types of antioxidants, some of which can be found in orange-coloured fruit and veg, such as carrots and apricots, while others are in red produce, such as tomatoes and watermelon. Other sources include tofu, grapes, citrus fruits and leafy green vegetables.
B vitamins
Collectively known as the ‘B complex’, foods that are rich in B vitamins may help maintain a healthy heart and prevent eye problems. Good sources include fish, eggs, cheese, asparagus, spinach, liver, meat and whole grains.
Cholesterol
Cholesterol is a type of fat made by the body and too much of it can narrow the flow of blood vessels, eventually triggering heart-related diseases.
To help reduce your blood cholesterol levels it’s important to cut down on saturated fat. Eat more heart-healthy fish, nuts and seeds, oats, soya and garlic, while boosting your exercise levels.
Vitamin D
Most of our vitamin D comes from the action of sunlight on the skin, but some food sources of vitamin D include cod liver oil, oily fish, eggs, margarine, butter and cheese. As well as strengthening bones and teeth, recent research suggests that vitamin D also helps to maintain brain health.
Exercise
Exercising burns calories to help you lose weight, can improve strength, balance, flexibility and endurance, plus it increases your metabolism so you burn more calories while at rest. As well as toning your body to give you better shape and definition, it also strengthens bones to reduce your risk of osteoporosis. On top of this, it boosts the feel-good chemicals in the brain, which cut stress levels and boost self-esteem.
Be inspired and try some of the exercises online, complete with video footage, photos and a step-by-step guide.
Free radicals
Free radicals are highly reactive molecules that can damage healthy body cells. Poor diet and too much alcohol, plus environmental factors such as exposure to the sun and tobacco smoke, may increase the damage on the body. Antioxidants work to protect against free-radical damage.
Glycaemic Index
This is a measure of carbohydrate foods that are ranked from zero to 100, according to the rate at which they raise blood glucose levels.
Low GI foods break down slowly and raise blood sugar levels at a steady rate, providing longer-lasting energy, leaving you feeling fuller for longer. High GI foods flood the body with sugar fast, but the effect wears off just as quickly.
How much?
Knowing the recommended quantities of key food and nutritional components is key to successful weight loss and a healthy lifestyle. Try to adhere to the dietary guidelines below:
-
Carbohydrates: 45-65% of your daily calorie intake
-
Fat: 20-30% of you daily calorie intake, with saturated fat making up no more than 10%
-
Protein: 15-25% of your daily calorie intake
-
Fruit and vegetables: 5 serves a day, with one serve equating to 80g of fresh fruit or veg
-
Fibre: 18g per day
-
Salt: No more than 6g per day
-
Water: 6-8 glasses per day
Insulin resistance
Insulin is a hormone that helps control blood sugar levels. However, sometimes the body no longer responds to insulin as effectively, causing the blood glucose levels to rise.
Being overweight, inactive and eating a diet high in fat all contribute to insulin resistance. Staying within a healthy weight, exercising regularly and eating less total fat (especially less saturated fat) could help the body become sensitive to insulin once again.
Junk food
Foods that are rich in fat, salt and/or sugar, while low in nutritional value, are labelled as ‘junk’. Although it's best not to eat these regularly, you can enjoy them once in a while as part of a healthy-eating plan.
Kilojoules
This is a unit of energy. One calorie has the same energy as 4.2 kilojoules. To convert calories into kilojoules, multiply them by 4.2 and to convert kilojoules into calories, divide by 4.2.
Light
Don’t be fooled by this term. A food that’s labelled ‘light’ or ‘lite’ doesn’t necessarily mean that it is low in fat – it could refer to the texture, colour or taste of the product. The characteristic that makes the food ‘light’ must be stated on the label, so make sure you check the actual fat and calorie content before purchasing.
Monounsaturated fats
Found in foods such as avocado, nuts and olive oil, this unsaturated fat is a heart-healthy option. Polyunsaturates are equally as good, but watch out for the artery-clogging saturated fats.
Nutraceuticals
This is a food product that provides medicinal or health benefits. It could be a nutrient-rich food such as garlic or soy, a food source that helps prevent a disease or a specific component of a food, such as added omega-3.
Omega-3 fats
These polyunsaturated fats help the brain send messages between cells. They are called essential fatty acids because they cannot be produced by the body, so it is vital to include them in your diet. Enjoy tuna, salmon, sardines, soy beans, flax seeds and pumpkin seeds.
Research has shown that eating more omega-3 can cut the risk of heart disease, regulate blood pressure, strengthen the immune system, improve the memory and ease joints.
Prebiotics
These are non-digestible components naturally found in food. Prebiotics nourish friendly bacteria that live in your intestines and boost the immune system by reducing the chances of infection by harmful bacteria. Examples include inulin and oligosaccharides, which can be found in oats, bananas, cold cooked potatoes, garlic, onions and wholegrain breakfast cereals.
Quick-fix diets
Quick-fix diets have been filling the pages of books and magazines for decades. Everyone looks for a quick fix from time-to-time, but the short and honest answer is, there isn’t one. If a weight loss program sounds too good to be true, it probably is! It might not be what you want to hear, but focusing on a healthy diet and exercise most of the time is the only way you will reach your goal weight and stay there. It’s as simple as that!
Resistant starch
The body cannot digest this type of carbohydrate, so it arrives undigested in the large intestine where it is fermented by bacteria. Eating resistant starch encourages the growth of healthy bacteria and has a slight laxative effect.
You can find it in carbohydrate foods, especially in cold, cooked potatoes, unripe bananas, pasta and in legumes, such as beans and chickpeas.
Sterols and stanols
These are plant-based compounds called phytosterols, which help lower harmful (LDL) cholesterol. A recent review showed that consuming about two grams of stanols or sterols daily lowered individuals’ cholesterol levels by nearly 10%.
In their naturally occurring state, sterols and stanols can be found in corn, soy and wheat, but they may also be added to margarine, spreads and yoghurts.
Trans fat
These occur naturally in meat and dairy products, but the biggest health concerns come from trans fats produced by food manufacturers. In food processing, vegetable oils may be ‘hardened’ or ‘hydrogenated’ to make them easier to work with. Although they are unsaturated, trans fats actually behave in a similar way to saturated fat and can increase the risk of heart disease. Fast foods, manufactured biscuits, cakes and some margarines contain trans fats.
Underestimating
It has been reported that people underestimate their daily eats by 25-40% when keeping a food diary. There is some evidence that people remember to record main meals, but forget the little bites in between, like the children’s leftovers. This form of ‘food amnesia’, or mindless eating, is where people underestimate their calorie intake. So remember to always be honest with your diary – it won’t judge you and it is the only way you can really monitor what you eat.
Vegetarian
People class themselves as vegetarian when they don’t eat meat, while some people don’t eat any animal products at all, known as a vegan. Meat is a good source of protein and minerals, so vegetarians need to improve their nutritional intake with supplements and also by eating lots of nuts, tofu, whole grains and fruit.
Water
Zero-calorie water is essential for life. We don’t store excess water so you need to drink plenty every day to keep your kidneys healthy and, together with fibre, promote waste removal from the body.
Yoghurt
Rich in calcium, yoghurt makes a healthy, everyday snack. But check that the yoghurt you choose is not loaded with fat or added sugar. According to research, many flavoured yoghurts have five or more teaspoons of table sugar (sucrose) added by the manufacturer.
Zinc
This essential mineral combines with vitamin A for healthy eyesight and is important for a strong immune system. Find it in nuts, wholegrains, legumes, meats and seeds such as pumpkin.