Healthy Eating Week

Monday: Fibre focus

Fibre is a type of carbohydrate found in plant foods however, unlike other carbohydrates fibre is not digested in the small intestine and instead passes to the large intestine. There are two different types of fibre, soluble and insoluble fibre.

Soluble fibre can dissolve in water and can be found in foods such as oats, chia seeds, beans, lentils, berries, and citrus fruits. This type of fibre has been linked to regulated blood glucose levels and lowered cholesterol levels. On the other hand, insoluble fibre does not dissolve in water and can be found in foods such; brown rice, leafy greens, nuts, seeds, and fruits with skins such as pears and apples. This type of fibre helps aid healthy digestion, prevents constipation and irregular stools.

Both fibres have a positive impact on health and the prevention of metabolic diseases however, as a nation we fail to consume the recommended 30g a day. It is estimated that currently, UK adults consume an average of 19g of fibre a day, with the majority of this being soluble fibre (BDA,2021).

Therefore, making some simple food swaps could increase fibre intake in the UK and the health of our nation. Below is a table of foods which are rich in fibre to include at each mealtime:

• Opting for wholegrain carbohydrates is an easy way to boost fibre intakes at breakfast, make sure to have a portion of fruit to also increase insoluble fibre intakes!
• Adding beans and lentils to your favourite dinners is an easy way to boost fibre intakes. Try adding chickpeas to your curry or swapping out half the mincemeat in your spag bowl for lentils.

Tuesday: 5-a-day

Fruit and vegetables are packed full of essential vitamins and minerals, along with fibre and antioxidants. Therefore, the government encourages people to aim to consume at least 5 portions of fruit and vegetables a day. One serving is defined as 80g of fresh, canned, or frozen fruit or veg or 30g of dried fruit. Recent NDNS (national diet and nutrition survey) data revealed that only 27% of adults consume their 5-a-day!

Consuming enough fruit and vegetables has been linked to lowered heart disease, stroke and cancer risk whilst also helping to maintain a healthy weight (NHS,2022). Therefore, increasing the amount of fruit and veg in your diet is an easy well to improve health and wellness.

Easy ways to increase your 5-a-day are:

• Start the day right- make sure that you include at least one portion of fruit or veg in your breakfast. This is an easy way to get one out of five of your 5-a-day early on.
• Try a new fruit or vegetable each week. Explore your taste buds and explore foods from across the globe!
• Use vegetables as a main ingredient in your meals, adopt a 50/50 mindset with meat and veg in main meals such as chilli con carne and Bolognese.
• Purchase tinned and frozen vegetables to extend shelf and reduce food waste.

Wednesday: Alternative protein

Meat and dairy products are one of the most popular protein sources in the western diet however, recently a movement towards more plant-based proteins has been encouraged. Consuming more protein from plants, such as beans, lentils, and legumes, has been thought to improve both health and global warming.

It is estimated that around 13 million tonnes of alternative protein were consumed in 2020, which is equivalent to 2% of the animal protein market. If consumers are willing to continue to be open minded about alternative protein, it is estimated that consumption will increase by seven times in the next 15 years (Morach et al, 2021).

Subsequently, this will have a positive impact on both human health and the health of the planet we live on. Following a diet with a focus on plant-based protein sources has been found to benefit long term health in a range of different ways, from maintaining a healthy weight, reducing inflammation to regulating energy (Medawar et al, 2019). Secondly, a shift towards plant-based proteins could reduce greenhouse gas emissions by 70% by 2050 (Hertwich et al, 2010).

Making some small dietary changes towards a more plant-forward approach to protein can have a big impact. Here are some top tips to follow in the kitchen:

• Use beans and lentils- try new recipes which use lentils and beans, they are rich in both protein and fibre. One cup of lentils packs 18g of protein and 16g of fibre.
• Substitute meat for beans, pulses, and vegetables- reduce the amount of meat used in popular recipes and adopt a 50/50 mindset. When cooking meals such as Bolognese, swap half the mince meat for lentils or pulses.
• Explore with alternative protein recipes- try Tempah, tofu, soy, and beans. Be openminded and optimistic when trying new plant-based recipes.

Thursday: Hydration

We all know that drinking enough is essential for human health and optimal functioning however, many of us are unaware of what hydration does to our bodies and what is best to drink. With around 60% of the human body being water, it is essential that we remain hydrated.

Why do we need to stay hydrated?

• Regulate body temperature
• Deliver nutrients to cells
• Optimise organ function
• Improved cognitive function
• Improved energy levels

How to stay hydrated

• Hydrate when you wake up- drink a glass of water when waking up to kickstart your day and replenish any fluids after a long fasting period.
• Wrap up your day with another fluid source- end the day with a decaf or herbal tea or another glass of water. This is an easy way to increase hydration levels before going to sleep.
• Experiment with how you hydrate- water doesn’t have to be the only source of hydration. Try infusing your H20 with fruit, mint, or cucumber, this is an easy way to naturally flavour water and encourage you to drink more
• Invest in a water bottle- having a handy water bottle with you at all times encourages you to drink more, save money and reduce the use of plastic bottles, increasing hydration levels and reducing global warming.

Friday: Reducing food waste

Food waste is a global problem and has a detrimental on our precious planet. It is estimated that in the UK alone 9.5 million tonnes of food are wasted a year, despite there being an estimated 8.4 million people living in food poverty (Hall, 2022). Last year as a nation we:

• Wasted 50 million chickens
• The average family spent £470 on food which ended up being wasted
• 100 million tonnes of milk were poured down the drain
• Supermarkets generated around 240,000 tonnes of food waste

It is crucial that we reduce the amount of food we waste to preserve our planet. Here are some top tips to reduce food waste in the kitchen:

• Don’t buy more than you need- make sure you know what is in your fridge and cupboards to ensure you don’t over buy. This will also save money while reducing the amount of food waste in your kitchen.
• Know the difference between ‘use by’ and ‘best before’ dates- being aware of the dates on foods you buy and what they mean can reduce the amount of food thrown away in the kitchen. The use by date refers to food safety, and food must not be consumed past this date however, a best before date refers to food quality and can often be consumed past the date.
• Planning is key- plan your meals and shopping list ahead of the upcoming week, this is an easy way to reduce food waste and optimise time and money management. See the Nourished Life meal planner and shopping list resources on the website to get started!
• Freeze leftovers! When making meals, freeze any leftovers for an easy dinner option or lunch at work. Also, be aware of portion sizes to reduce over cooking and food waste.

For more tips on healthy eating and nutritious recipes see our Nourished life website and social media @Nourishedlifeuk. Make sure to share your recipes and tag us or use the #Nourishedlife!