Improve your nutrition knowledge
December 2009
A basket filled with healthy, filling foods
You might be pleasantly surprised at how some delicious foods can boost your wellbeing. You may also be surprised to discover why some foods aren’t always a good choice…
Surprisingly good for you!
Tea
All kinds of tea – black, green and white – contain fluoride to help strengthen teeth and bones plus polyphenols, chemicals which, according to some research studies, may protect against conditions such as cancer, heart disease and Alzheimer's disease. Try and get a taste for drinking it (in moderation) without milk and sugar.
Sweet potatoes
Take another look at sweet potatoes. These carbohydrate-rich vegetables contain carotenoids which can help protect against cancers, fight heart disease and diabetes. Plus they can keep you feeling fuller for longer as part of your healthy eating plan.
Yoghurt
Live yoghurt helps to prevent stomach upsets and restores friendly bacteria to your gut, boosting the strength of your immune system. It’s also a good source of calcium. Make sure you look at the label, and always choose low-fat/sugar-free types.
Spices
As well as adding flavour to your meals, spices could boost your health. Some scientists say cinnamon may help to lower blood glucose, cloves are a famous toothache treatment, ginger can prevent nausea and the yellow Indian favourite, turmeric, may prevent arthritis, osteoporosis and Alzheimer’s disease! Note these health benefits are still being researched, but keep a look out, you are sure to see more interesting health properties for these flavoursome ingredients.
Vegetable oil
Choose small amounts of olive, sunflower and canola oils which are low in saturated fats and contain antioxidant Vitamin E, which may help to lower LDL (harmful cholesterol) and protect against heart disease.
Chocolate
If you enjoy it, eating chocolate can reduce the body’s stress hormones, high levels of which can play a role in weight gain. Dark chocolate is also rich in antioxidants and flavonoids, which may help cut high blood pressure. So, enjoy a couple of squares as a treat – but don’t overdo it.
Not-so-good for you foods
Some foods that seem to be healthy may not be as good for you as they appear to be…
Prepared and takeaway salads
If you want the full benefits of the vegetables in your salad, keep the dressing on the side, and avoid cheese and croutons. Leave out any meat that is coated and fried, too. The problem is, the fatty add-ons can "outweigh" the health benefits of the vegetables.
Diet ‘ready’ meals
Nutritionally, the meals that you buy from the freezer in your supermarket can vary enormously, so always check the label to see just how much fat, sugar and salt they provide. You can boost the nutrition of any meal by serving it with extra vegetables and/or fruits.
Fruit juice
By taking the juice from a piece of fruit, you are taking most of its sugar and calories, but none of the fibre. You’ll be more satisfied if you eat the whole fruit. Keep in mind that it takes 3 to 4 oranges to make a single glass of juice!
Fat-free/low-fat products
Again, a quick look at the label will tell you whether a fat-free food contains additives and extra sugar. Compare the regular product with the fat-free version – you might find you really won't save many calories at all.
Flavoured oatmeals/instant oats
Oats contain soluble fibre which can help to lower blood cholesterol, which is why they are a great choice for breakfast. But some packaged oats, that is the ones you buy in sachets and mix with water, can be high in added sugar and flavourings. So, opt for traditional oats and sweeten with fresh or dried fruit and a sprinkle of cinnamon.