SALT

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Too much salt is linked with high blood pressure and increased health risks such as heart disease and stroke.  However, most people in the UK exceed to daily recommended allowance.

Salt is found in many processed foods such as crisps, bread, biscuits, canned vegetables, canned soups, baked beans, sauces, takeaways and ready meals. We consume 65-85% of the salt we eat from processed foods.

The guidelines for salt intake are less than 6g a day for adults; the equivalent to one level teaspoon.  This is sometimes listed as sodium on the food nutrition label, where 2.5g of sodium is equivalent to 6g of salt.

Restricting the level of salt you consume is important. Check labels of food items for the sodium/salt levels.  Take care as many labels list the sodium per 100g rather salt per serving. 1 g of sodium is equivalent to 2.5g of salt. As a general rule, foods that exceed 0.5g sodium per 100g/portion are high in salt and those that have less than 0.1g sodium per 100g/portion are low in salt.

Some items contain high levels of salt such as:
Baked beans 225 g (3.0g),
Pot noodle (4.5g)
Pizza 225g (4.1g)
Sausages, 2 pork (2.4g)
Soup, canned 200ml  (2.2g).

Restrict high salt foods such as packet and canned soups, instant noodles, ketchup's and sauces, sausages and burgers and salty snacks.

Replace them with foods that contain little salt such as:
Apple, 1 (0.01g)
Banana, 1 (0.01g)
Cream crackers, 2 (0.2g)
Instant mash, 100g (0.1g)
Muesli cereal 35g (0.08g)
Oven chips 100g (0.1g)
Shredded wheat (0.1g)

Don’t add salt to ingredients when cooking. Avoid adding salt to your food at the table.  You can substitute some high slat foods with 'reduced salt' products.

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Low GI foods

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The Glycaemic index (GI) measures the effect of carbohydrates on blood sugar levels. Foods with a high GI value will be quickly broken down through digestion and release glucose speedily into the bloodstream. Low GI foods are digested slowly and are gradually absorbed into the bloodstreams as glucose, causing a steady rise in blood sugar levels.

Eating foods with low GI levels may help with weight control, as well as improving diabetics' long-term control of their blood sugar levels. Food containing high GI levels can be detrimental to your body, especially if you are overweight or sedentary. A lower GI  diet will keep your energy levels balanced and can help to improve long term blood glucose control. It will also reduce the risk of  heart disease and improve blood cholesterol levels. Because low GI foods take longer to digest they make you feel fuller for longer, and so GI diets are popular with people trying to lose weight. Another benefit to people seeking to lose weight is that low GI foods can prolong physical endurance.

The glycaemic index classifies carbohydrates based on how quickly and how high they boost blood sugar compared to pure glucose. Foods with a high glycemic index, like white bread, cause rapid spikes in blood sugar. Foods with a low glycemic index, like whole oats, are digested more slowly, causing a lower and gentler change in blood sugar. There are many different lists available on line or in books detailing the GI value of foods. All lists categorise food as Low GI value (a score less than less than 55), Medium GI value (score 56-69) and a High GI value (score of 70 or more).

However, there are some foods that are particularly low in GI value and these are detailed below:

Apples
Apples have a low glycaemic index of 28. They have many health benefits and are a great healthy snack.

Baked Beans
The baked bean is a rich source of protein, fibre, iron and calcium. It contains carbohydrate that, like that in apples, is of the low GI variety with a value of 40. 

Cherries
With a GI of 20, cherries provide many health benefits.


Grapefruits
Grapefruits are packed full of fibre and micro nutrients.  They have a GI index of just 20, and may well have fat burning qualities too.

Lentils
Lentils are packed full of fibre, folate and iron, and have a GI value of  16.

 

Multi grain bread
Bread containing many seeds and wholegrain have a low GI of 42, which can protect against heart disease, reduce hunger pangs, and help with weight control.

Oats
Oats have a GI value of 36 and will help keep you full and energised.

Vegetables
Some of the top low GI vegetables include: broccoli (10), cabbage (10), carrots (16), capsicum (10), cauliflower (15), chillies (10), corn, frozen (47), eggplant (15), lettuce (10), mushrooms (10), onions (10), peas, frozen (39), tomatoes (15).

Yogurt
Low fat yogurt has a value of 16.  It can be used to accompany fruit or even as frozen yogurt.

Low GI foods:

• Wholegrain or mixed grain breads (granary, rye, linseed)
• Pasta, buckwheat and bulgar wheat
• Most vegetables
• Low fat milk, diet yogart
• Apples, apricots, citrus, cherries, grapes, mangos, pear, plums, prunes, kiwi, strawberries
• Sweet potato
• Porridge
• Oatmeal biscuits
• Dark chocoloate, peanuts, cashew nuts

Medium GI foods:

• Pitta, muffins, crumpets
• Basmati rice, coucous, quinoa
• Beans and pulses; ice cream, low fat custard
• Apricot, banana, pineapple, fruit juice, mixed dried fruit, dried figs, sultanan and raisins
• New potatoes, boiled potatoes
• Shredded wheat
• Rich tea, digestives, shortbread
• Honey, reduced sugar jams

High GI foods:

• White breads, wholemeal bread, baguettes, bagels; brown rice, white rice, rice cakes, crackers
• Beetroot and broad beans
• Soya milk, rice milk
• Dried dates, melon, jam and marmalade
• Chips, instant potao, roast potato, mashed potato
• Rice krispies, cornflakes, sugary cereals, sultana bran
• Crackers, custard creams, bourbon biscuits
• Sugar, glucose tablets, soft drinks, sweets.

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SUPER FOODS

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Some foods provide more value then others in terms of health benefits and these are known as super foods.  They may contain powerful antioxidants or be rich in essential vitamins and minerals. So what are they?

Apples
Apples are full of antioxidants and vitamin C which is essential for healthy skin and gums. One apple provides a quarter of your vitamin C daily allowance. Apples can help to keep digestive system healthy and lower blood cholesterol.  It also has a low glycaemia index (GI) type so is broken down slowly in the bloodstream as glucose.

Baked beans
Baked beans contain fibre, protein, calcium and iron. The tomato sauce contains lypocene, a powerful antioxidant that prevents heart disease and prostrate cancer. It is also a low GI carbohydrate. The insoluble fibre within baked beans travels through the body to the large colon where bacteria produce short chain fatty acids that protect the colon from cancer.

Bananas
Bananas contain vitamin B6 for healthy skin and hair and potassium which lowers blood pressure. They contain  antioxidants which protect cells in the body against damage by free radicals that can cause heart disease and cancer. They are a good source of carbohydrate, providing energy

Brazil nuts
These are high in selenium that may protect against cancer, depression, heart disease and Alzheimer's. Nuts contain essential vitamins, minerals and fibre.  Although fattening, if eaten in small amounts regularly i.e. small handful four times a week.

Broccoli
Broccoli contains sulphoraphane which has cancer fighting properties. It also contains vitamin C and other antioxidants such as lutein which can help against heart disease and can delay the progression of age-related macular degeneration. It is beneficial to pregnant women as it is a good source of the naturally occurring folic acid, folate.

Olive oil
Olive oil contains monsaturated fat which is good for the heart.  This oil contains many antioxidants, and lowers bad cholesterol levels whilst increasing the good levels.

Salmon
Fish is an excellent source of protein, minerals and vitamins.  Eating oil fish such as salmon can reduce the risk of heart attack.  Salmon contains omega 3 which reduces blood clotting and inflammation. Omega 3 also protects against depression and dementia. 

Tea
As little as one cup of tea a day can have beneficial effects. Tea is a source of antioxidants which protect against heart disease and blood clots. The caffeine present with tea stimulates alertness.  Black or green tea is best.

Yogurt
Yogurt is a good source of calcium and has health benefits of the large intestine.  The bacteria Lactobacillus is sometimes added to yogurts reaches the large intestine intact and tops up the friendly bacteria present. These bacteria  fight harmful bacteria.

Wholegrain Seeded Bread
Bread is a good source of fibre which is good for the gut. Breads containing seeds and wholegrain have a low GI value.  These seeds contain essential fatty acids.

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WHAT IS THE BEST WAY TO LOSE WEIGHT?

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There is so much written about this subject and everyone seems to be an expert.  The diet industry is worth millions and there are so many products available to us that promise to make us thin.  If we are to believe all these claims then everyone would be their ideal weight. So why are we still overweight as a nation?

We require food to supply us with energy, vitamins and minerals that our bodies requires. When we take in more calories than we burn off through exercise we will gain weight as our body stores the excess energy as fat. Conversely, if we eat food that contains less energy than you are burning off then you will lose weight.  Put simply, our weight gain comes down to the fact that we are eating more and exercising less. Often crash diets are just a quick fix, and most people gain back the weight again when they come off the diet.  In order to lose weight permanently you need to change what you eat. 

Energy within our food is measured in kilocalories (Kcals). Food containing starch like bread, potatoes, rice and pasta are healthy, and wholemeal versions of these foods provide more vitamins, minerals and fibre. People trying to lose weight should cut down on fatty and sugary foods, and alcohol, and eat more starchy foods, fresh fruit and vegetables.
Fat
Fat is high in calories and most people eat far more fat than they require in their diets. Saturated fat is found in biscuits, cheese, pastry, animal fat, dairy products and chips and is the most important fat to reduce as they are not required by the body. Monounsaturated and polyunsaturated fats are used by the body but are still high in calories so need to be limited.  Olive oil is rich in monounsaturated whilst sunflower oil is rich in polyunsaturated.

Sugar
Sugar contains empty calories.  There is no food value other than calories contained within sugar and provides no form of nourishment. Avoid sugar in drinks, cereals and puddings, substituting it for honey and dried fruit.
Fruit and vegetables
Fruit and vegetables contain antioxidants and vitamins to protect against disease.  Fruit and vegetables also contain fibre, especially in brightly coloured fruits such as beetroot, broccoli, carrots and tomatoes. We should have at least five portions of fruit and vegetables a day according to the World Health Organisation.
Regular Exercise
Exercise is essential to maintaining a healthy body.  It increases your strength and suppleness and also uses up excess calories. It is particularly beneficial to your heart and circulation.  Half an hours of exercise 5 days a week, or similar, will help to maintain an healthy body.  The important thing is to take exercise regularly so pick a exercise that you enjoy.

For related articles click onto:
Allergies
Autumn Superfoods
Cold symptoms

Differences between vegetables and fruit

Foods to avoid during pregnancy
Gestational diabetes
GI Diet - Falafal
GI Diet - Fruit and vegetables
GI Diet - Carrot and pineapple cake
GI Diet - Dairy foods
GI Diet - Food and Diet
GI Diet - Low GI Foods
GI Diet - Porridge with berries
GI Diet - Smoked salmon and cottage cheese sandwich
GI Diet - Vegetable pizza
Low GI foods
Salt
Superfoods
Weight
What are gallstones?
What is a food allergy?
What is a food intolerance?
What is the best way to lose weight
What is the difference between a food intolerance and a food allergy?
What is the difference between a cold and the flu?
What is 5 A DAY?

5 A DAY PORTIONS

FOODS TO AVOID DURING PREGNANCY

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There are certain foods that should be avoided during pregnancy because they may cause harm to your unborn baby or they carry a higher risk of food poisoning. 

• Alcohol
Alcohol can seriously affect your unborn babies development and should be avoided during pregnancy.  

• Caffeine
Too much caffeine can lead to underweight babies or miscarriage so limit yourself to a maximum of 200g of caffeine per day. Caffeine is found in some food, soft drinks, tea and coffee. A cup of tea has 50g of caffeine, whilst coffee has 75g. 

• Cheese
Cheese can carry listeria which can harm your unborn baby. Do not eat soft blue veined cheese such as Danish blue or mould ripened soft cheese such as camembert or brie.

• Eggs
Do not eat raw or undercooked eggs as they carry a risk of samemellia. Ensure all eggs are cooked thoroughly until solid and avoid home made mayonnaise.

• Fish
You should avoided raw shellfish as this may cause food poisoning. Also limit oily fish such as tuna and mackerel to a maximum of twice weekly. You can eat cooked shellfish such as prawns.

• Meat
Do not eat raw or undercooked meat.  Ensure meat is thoroughly cooked and avoid pink or bloody meat.  

• Milk
Avoid unpasteurised milk, including unpasteurised cows and sheep milk.  Do not eat food that is made out of unpasteurised milk either, such as soft goats cheese.

• Liver
Do not eat liver as this contains high levels of vitamin A that can damage your unborn baby. This includes liver products such as liver pate or liver sausage.

• Pate
Pate should be avoided as they can contain listeria which can harm your unborn baby.  

• Vitamin A
Vitamin A can cause damage during pregnancy.  Avoid taking anything containing vitamin A supplements, high dose multi vitamins or fish oil tablets.

For related articles click onto:
Allergies
Cold symptoms

Differences between vegetables and fruit

Foods to avoid during pregnancy
Gestational diabetes
GI Diet - Falafal
GI Diet - Fruit and vegetables
GI Diet - Carrot and pineapple cake
GI Diet - Dairy foods
GI Diet - Food and Diet
GI Diet - Low GI Foods
GI Diet - Porridge with berries
GI Diet - Smoked salmon and cottage cheese sandwich
GI Diet - Vegetable pizza
Low GI foods
Salt
Superfoods
Weight
What is a food allergy?
What is a food intolerance?
What is the difference between a food intolerance and a food allergy?
What is the difference between a cold and the flu?
What is 5 A DAY?

5 A DAY PORTIONS