February 2016 ~ FOOD NEWS

Monday 29 February 2016

Could Truffles be Contaminated with Radioactive Compounds?

Good news for mushroom lovers. A team of researchers has tried to clear the air around burgundy or summer truffles, a type of mushroom that ranges among the most expensive foods in the world, being contaminated by radioactivity.

In a new study, experts suggest that truffles which are found mostly in central Europe are safe to eat
and these may contain only negligible amounts of radioactive compounds. The safety of truffles became questionable after the 1986 Chernobyl nuclear disaster in Ukraine that released substantial quantities of radioactive particles, especially caesium-137 (137Cs). Transported by winds and deposited by heavy rainfall, the caesium polluted large swathes of the European continent.

“Much of the continent's topsoil layers are still radioactively contaminated,” says Ulf Büntgen, head of the dendroecology group at the Swiss Federal Research Institute (WSL) and lead author of the study.

However, that does not seem to have affected the subterranean Burgundy or summer truffles (Tuber aestivum) which are highly prized as a delicacy for their hazel-nutty flavour and intense aroma. “We were very positively surprised that all specimens we analysed exhibited insignificant values of 137Cs,” said Büntgen in a paper published in Biogeosciences, an open access journal of the European Geosciences Union (EGU).

Some experts find this result surprising because many types of fungi, including truffles, grow underground and draw nutrients from soil prone to accumulating radioactive pollution. Deer truffles, for example, a type of 'false' truffles (not of the tuber genus) more appealing to deer or wild boar than to humans, range among the most contaminated fungi.

The team says that in regions where the radioactive fallout after Chernobyl was most intense, not only mushrooms but also higher components in the food chain, including game meat of red deer and wild boar, still have excess values of 137Cs. The researchers analysed 82 Burgundy truffles collected across Europe between 2010 and 2014. The samples were harvested by trained truffle dogs in several natural habitats and plantations in Switzerland, Germany, France, Italy and Hungary.

All samples had negligible radioactivity, with 137Cs values ranging below the detection limit of two becquerels per kg. This is far below the tolerance value of 600 becquerels per kg, meaning the truffles are safe for consumption, at least in the areas the researchers sampled from.

By: Rohit On 11:18

Saturday 27 February 2016

World Food Prices Start 2016 at Near Seven-Year Low

World food prices fell to near a seven-year low in January, weighed down by declines for agricultural commodities, particularly sugar, the United Nations food agency said on Thursday. Food prices have fallen for four straight years and remain under pressure from ample agricultural supply, a slowing global economy, and a strengthening U.S. dollar.The Food and Agriculture Organization's (FAO) food price index, which measures monthly changes for a basket of cereals, oilseeds, dairy products, meat and sugar, averaged 150.4 points in January against a revised 153.4 points the month before.

The 1.9 percent decrease from December follows an almost 19 percent slide in 2015. Food on international markets in January was 16 percent cheaper than one year ago, the FAO said."There are still prospects perhaps for further downward pressure on markets, but the U.S. economy, exchange rates, and the overall macro conditions are impossible to predict and their implications could be quite important," FAO senior economist Abdolreza Abbassian said.Positive revisions for wheat production prompted the FAO to raise its estimate for world cereal output in 2015 to 2.531 billion tonnes, still 1.2 percent below 2014's record harvest. Early prospects for cereal harvests in 2016 are mixed, the FAO said, partly due to El Nino-associated weather patterns having a particularly deleterious effect in the southern hemisphere.Southern Africa's crop prospects have been severely weakened by the dry and hot weather El Nino has brought, and wheat output in South Africa is likely to fall 25 percent, the FAO said. Early-season dryness in Brazil and Argentina could also result in reduced plantings. Dry weather forced Ukraine to cut the area under wheat, but conditions are better in Russia.

By: Rohit On 10:30

Friday 26 February 2016

Adding Omega-3 Fatty Acids to Your Diet May Cut Breast Cancer Risk

A new study reveals that foods rich in Omega-3 fatty acids are likely to reduce the risk of breast cancer in women who are obese and in post-menopausal phase.

The study shows that increasing levels of Omega-3 in the blood were linked with reduced breast density. However, the association was found only in women with a body mass index above 29, bordering on obesity.

Omega-3 fatty acids are naturally found in fatty fish, such as tuna, seafood and some nuts and seeds.The anti-inflammatory effects found in Omega-3s, specifically Docosahexaenoic acid (DHA), a type of fatty acid, are preferentially protective in obese post-menopausal women.

Further, women with a normal weight have less inflammation than heavier women, and are therefore less likely to benefit from anti-inflammatory Omega-3. "Omega-3 fatty acids have an anti-inflammatory effect, so that's one of the reasons why we suspected it may be particularly effective in obese women," said Andrea Manni, professor at Pennsylvania State University in US.

The other thing which was noted was that obesity is a major breast cancer risk factor in post-menopausal women, and scientists believe that increased inflammation is an important underlying cause in this population. The study which has been published in the journal Cancer Prevention Research, included 266 healthy post-menopausal women with high breast density detected by routine mammograms.

These women either received no treatment, or were given Raloxifene, an antiestrogen drug, or Lovaza, an omega-3 drug, or a combination of the two drugs. In conclusion, the study pointed out that although Lovaza contains both the fatty acids DHA and eicosapentaenoic acid (EPA), only DHA blood levels were associated with breast density reduction.

By: Rohit On 21:07

Thursday 25 February 2016

Everyday Mindfulness May Help Keep Glucose Levels Healthy

Those who score high on mindfulness - the ability of being aware of one's present thoughts and feelings - are significantly more likely than people with low scores to have healthy glucose levels, suggests new research. We all know that elevated glucose levels may increase risk of Type-2 diabetes. The researchers also sought to identify factors that might explain the connection they saw between higher mindfulness and healthier glucose levels.

Their analysis of the data showed that obesity risk (mindful people are less likely to be obese) and sense of control (mindful people are more likely to believe they can change many of the important things in their life) both contribute to the link.

"This study demonstrated a significant association of dispositional mindfulness with glucose regulation, and provided novel evidence that obesity and sense of control may serve as potential mediators of this association," said the study led by Eric Loucks, assistant professor at Brown University School of Public Health in Rhode Island, US.

"As mindfulness is likely a modifiable trait, this study provides preliminary evidence for a fairly novel and modifiable potential determinant of diabetes risk," Loucks noted.

The study was published in the American Journal of Health Behavior.

The researchers measured health indicators including dispositional mindfulness and blood glucose in almost 400 people. The study used the Mindful Attention Awareness Scale (MAAS), a 15-item questionnaire to assess dispositional mindfulness on a 1 to 7 scale.

The researchers found that people with high MAAS scores of six or seven were 35 percent more likely to have healthy glucose levels under 100 milligrams per decilitre than people with low MAAS scores below four.

Participants with high levels of mindfulness were about 20 percent less likely to have Type-2 diabetes, but the total number of people in the study with the condition may have been too small to allow for definitive findings, Loucks said.

By: Rohit On 22:45

Wednesday 24 February 2016

Excessive Use of Antibiotics May Cause Mental Confusion

A group of researchers from the United States have found that antibiotics that fights bacterial infection may be linked to a serious disruption in brain function, called delirium, and other brain-related problems.

According to Mayo Clinic, "Delirium is a serious disturbance in mental abilities that results in confused thinking and reduced awareness of your environment." It may also be accompanied by hallucinations and agitation. "People who have delirium are more likely to have other complications, go into a nursing home instead of going home after being in the hospital," said author Shamik Bhattacharyya from Brigham and Women's Hospital in Boston, US.

A total of 54 different antibiotics were put to test from 12 different classes of antibiotics ranging from commonly used antibiotics such as sulfonamides and ciprofloxacin to intravenous antibiotics such as cefepime and penicillin. About 47 percent of patients had delusions or hallucinations, 14 percent had seizures, 15 percent had involuntary muscle twitching and five percent had loss of control of body movements, the researchers explained.

Moreover, EEG, a test that detects electrical activity in the brain, was shown abnormal in 70 percent of the cases. As much as 25 percent of the people who developed delirium had kidney failure, they added. The study, published online in the journal Neurology, identified three types of delirium and other brain problems related to antibiotics.

While type 1 was characterized by seizures and most often associated with penicillin and cephalosporins, type 2 was marked by symptoms of psychosis and associated with procaine penicillin, sulfonamides, fluoroquinolones and macrolides. Both type 1 and type 2 had a quick onset of symptoms, within days. Once antibiotics were stopped, symptoms also stopped within days.

Type 3 was characterised by abnormal brain scans and impaired muscle coordination and other signs of brain dysfunction, and was only associated with the drug metronidazole. The beginning of noticeable symptoms took weeks instead of days. Symptoms also took longer to go away once the antibiotic was stopped, the researchers elicited.

For the study, the researchers reviewed all available scientific reports and found case reports on 391 patients, over seven decades, who were given antibiotics and later developed delirium and other brain problems.

By: Rohit On 02:35

Tuesday 23 February 2016

Cranberry Juice May Protect Against Diabetes & Heart Disease

This blush red sweet fruit packs more benefits than you’d imagine. Cranberries are freshly found throughout North America. Cranberry juice and extracts have long been used by Native American Indian tribes as medicine and now a latest supports the same.

According to a new study, published in the Journal Nutrition, drinking low-calorie cranberry juice may help lower the risk of chronic diseases like heart disease, diabetes and stroke.

(How to make spicy cranberry punch)

Cranberries provide a rich source of protective compounds - called polyphenols - that support our body's natural defences and help us achieve a balanced lifestyle to improve health. To find the effectiveness of polyphenol-rich cranberries, researchers from the United States Department of Agriculture (USDA) provided eight weeks' worth of meals to 56 healthy adult volunteers (average 50 years of age). One group drank a glass of low-calorie cranberry juice twice daily. The other group drank a placebo beverage with a similar colour and flavour. Individuals drinking two glasses of low-calorie cranberry juice a day improved across all these measures.

(Wait, What: People Drinking Up Frog Juice to Treat Ailments)

"At the start and end of the experiment, the researchers measured things like blood pressure, blood sugar levels, blood lipids, as well as C-reactive protein, a marker of inflammation," said Christina Khoo, director of Research Sciences at Ocean Spray. "These findings suggest that polyphenols help to protect our bodies, and may be adept at keeping a large number of ailments at bay," Khoo added.

According to the World Health Organisation estimates the trio of diseases annually claim 15.6 million lives around the globe. Cranberry juice is rich in antioxidants, vitamin C and salicylic acid. Studies have shown that the cranberry juice contains proanthocyanidins that possess anti-clinging properties, which prevent the bacteria from binding itself to the cells on the walls of the bladder. These compounds prevent these bacteria from multiplying and further and flush them out of the body through urination.

(How to Include Juices in Your Daily Diet)

"Cranberries are good for your skin and immunity as they are packed with anti-oxidants. It is known that cranberry juice helps to prevent urinary tract infections," says Dr. Simran Saini from Fortis Shalimar Bagh Hospital, New Delhi.

By: Rohit On 10:42

Binge Drinking May Increase the Risk of Hypertension in Youth

Young adults in their twenties who regularly "binge" drink have higher blood pressure which may increase the risk of developing hypertension, says a new study.Binge drinking was defined in the study as consuming five or more alcoholic beverages in less than two hours.

"We found that the blood pressure of young adults aged 20 to 24 who binge drink was two to four millimeters of mercury higher than non-binge drinkers," said senior author of the study Jennifer O'Loughlin from University of Montreal Hospital Research Centre (CRCHUM) in Canada.The study was published today in the Journal of Adolescent Health. Data on alcohol consumption at age 20 were collected from 756 participants in the Nicotine Dependence in Teens study, which has followed 1294 young people from diverse social backgrounds in Montreal, Canada since 1999.Data were collected again at age 24, at which time participants' systolic blood pressure was also taken. Systolic blood pressure measures the pressure in the arteries when the heart beats (when the heart muscle contracts), and it should be below 140 millimetres of mercury.A blood pressure reading of more than 140 over 90 indicates high blood pressure. The latter number, diastolic blood pressure, measures the pressure in the arteries between heartbeats (when the heart muscle is resting between beats and refilling with blood)."Our findings show that more than one in four young adults who binge drink meet the criterion for pre-hypertension ( a systolic blood pressure between 120 and 139 millimetres of mercury)," O'Loughlin said."This is worrisome because this condition can progress to hypertension, which in turn can cause heart disease and premature death," O'Loughlin noted.The study also revealed that 85 percent of young adults who drink heavily at age 20 maintain this behaviour at age 24.

By: Rohit On 01:05

Monday 22 February 2016

Drinking Alcohol During Pregnancy? It's Best to Avoid

A lot of doctors and health experts acknowledge the fact that no amount of alcohol is safe during pregnancy and now scientists have also warned that it's better to be cautious.

A new study suggests that mothers who consume alcohol during pregnancy put their children at the risk of impairment in kidney blood flow in adulthood and heightened neurological problems caused by a stroke. In the study conducted on mice, the blood flow analysis showed evidence for increased arterial resistance within the kidneys -- a sign of possible early onset renal hypertension in the male offspring that were exposed to alcohol before birth.

"The finding indicates that in mice exposed to alcohol before birth, sex appears to play some role in whether the volume of damaged tissue in the brain correlates with functional and neurological impairment," said lead researcher Shameena Bake, assistant professor at Texas A & M Health Science Centre in the US.

After assessing the neurological damage caused by stroke, it was found that greater levels of impairment in the six female and six male mice that had fetal alcohol exposure, compared with the dozen that were not exposed to alcohol. Moreover, the measurements of the stroke-damaged area of the brain were linked to scores on neurological testing in the females, but not the males, with fetal alcohol exposure, the researchers maintained.

Researchers administered ethanol to six pregnant mice twice daily for four days, from gestational day 12 through 15, and administered water to six other pregnant mice. Using ultrasound testing, the team measured blood flow in both male and female offspring of the mice at three months of age. The study was presented at the American Stroke Association's International Stroke Conference 2016. The norms around pregnancy seem to be changing every couple of decades but recently more and more studies are hinting at the fact that it's best to avoid it.

By: Rohit On 07:01

Sunday 21 February 2016

Eat Avocado to Improve Cholesterol Levels

Eating fresh avocados every day can significantly change lipid profiles and improve cholesterol levels, reveals a study conducted at the University of the Pacific at Stockton in California.

According to findings, published in the Journal of Clinical Lipidology, the use of avocados in lieu of solid fats and foods that have higher saturated fat content to significantly change lipid profiles."Fresh avocado, as part of a balanced diet and as a cholesterol-free substitute for solid fats can help be part of the solution for maintaining normal cholesterol levels," said Nikki Ford, PhD, director of nutrition from Hass Avocado Board in the US."Beyond their naturally good fats, avocados are also a delicious way to boost fibre (eight percent of DV) and fruit intakes, both of which are under consumed in American diets," Ford added.The study looked at 10 unique avocado studies with 229 participants, assessing the impact of avocados on cholesterol levels.The researchers found avocado consumption (1 to 1.5 per day) significantly reduced total cholesterol (TC), LDL (bad) cholesterol and triglycerides (TG) -- a type of fat found in your blood, when they were substituted for sources of saturated fat.Additionally, avocado consumption did not impact HDL (good) cholesterol."This study supports the body of research showing the many benefits that fresh avocados have to offer when consumed in everyday healthy eating plans," said Emiliano Escobedo, executive director, HAB.

By: Rohit On 10:17

Saturday 20 February 2016

Eating Potatoes Ups Potassium, Fiber in Kids

Potatoes tend to be well-liked by kids and can be a good source of potassium and dietary fiber for children aged one-three years, a study has found.

It showed potatoes provide eight percent of the recommended daily value of fiber -- important for growth, development and overall health of children."It's important that consumption of all vegetables, particularly those that are good sources of potassium and dietary fiber, be encouraged in children," said Theresa A. Nicklas from Baylor College of Medicine in the US."Dietary habits established during childhood often transition to adulthood, so it is hugely important to encourage children to enjoy vegetables as part of the diet in order to reap the nutrition and health benefits provided by vegetables into adulthood," Nicklas added in the paper published in the journal Advances in Nutrition.The research demonstrated that children aged 1-3 years consumed just 67 percent of the dietary reference intakes (DRI) for potassium and 55 percent of the DRI for fiber.In a study of elementary school students that demonstrated students are not consuming the majority of vegetables offered to them in school lunches.However, plate waste for white potatoes was the lowest among any type of vegetables; thus, including potatoes in school meals is one important way to help ensure children receive those key nutrients of concern.

By: Rohit On 02:21

Friday 19 February 2016

Are We All Getting Fatter?

While Body Mass Index (BMI) is found to be rising across both sexes and within all social groups, there has been a significantly larger increase in those who already have the highest BMIs, reveals a new study. The BMI average was found to be at a higher level for both males and females, and also across all social groups.

However, when the researchers looked at the figures for those participants in the top and bottom of the study they found that there were marked differences, with much greater increases at the top end of BMI values."The results confirm that the median - that is the average - figure for the BMI isn't increasing much, but there are big increases at the top end of the scale - for men, women and each level of social class - which aren't being accounted for," said Mark Green, lecturer Health Geography at the University of Liverpool in Britain.Researchers analysed data from the Health Survey for England, an annual health survey that captures health information including height and weight measurements for adults aged over 20 and examined trends in BMI distribution over a period of 21-years.The data, published in the Journal of Epidemiology and Community Health, was evaluated in a more detailed way to see if there were any trends in peoples' BMI according to their sex and social group by looking at the respondents' education level.BMI is a widely used method for assessing a person's weight and is calculated by dividing a person's weight by their height. Currently, 66 percent of men and 57 percent of women are classified as overweight or obese.

By: Rohit On 03:37

Thursday 18 February 2016

Green Tea Compound May Help Combat Rheumatoid Arthritis

A compound in green tea may offer a potential new approach to combating the joint pain, inflammation and tissue damage caused by rheumatoid arthritis. The researchers confirmed their findings in a pre-clinical animal model of human rheumatoid arthritis, where they observed that ankle swelling in animals given the compound in a 10-day treatment plan was markedly reduced.

The discovery was detailed in the journal Arthritis and Rheumatology."Existing drugs for rheumatoid arthritis are expensive, immunosuppressive and sometimes unsuitable for long-term use," said lead researcher Salah-uddin Ahmed from Washington State University in Spokane, US.So the team evaluated a phytochemical called epigallocatechin-3-gallate (EGCG), which is a molecule with anti-inflammatory properties found in green tea. The researchers found that EGCG has high potential as a treatment for rheumatoid arthritis because of how effectively the molecule blocks the effects of the disease without blocking other cellular functions."This study has opened the field of research into using EGCG for targeting TAK1 - an important signaling protein - through which proinflammatory cytokines transmit their signals to cause inflammation and tissue destruction in rheumatoid arthritis," Ahmed said.Rheumatoid arthritis is a debilitating autoimmune disorder that mostly affects the small joints of the hands and feet. It causes painful swelling that progresses into cartilage damage, bone erosion and joint deformity.

By: Rohit On 09:48

Wednesday 17 February 2016

Chinese Eating Twice the Amount of Salt Recommended: Study

Salt intake has been on the decline in China since 2000, but it currently is still nearly twice the amount recommended by the World Health Organisation (WHO) , a new study said. The study, published in the US journal JAMA, was based on total diet surveys in 2000 and 2009-2011 in 12 of China's 31 mainland provinces, covering at least 46 percent of the Chinese population.The researchers found the average dietary salt consumption of Chinese residents declined by 22.2 percent, from 11.8 grams per day in 2000 to 9.2 grams per day in 2009, Xinhua reported."If we continue on the current pace, it's possible for China to achieve the target proposed by the World Health Organisation to reduce average daily salt consumption by 30 percent by 2025," lead author Yongning Wu of the China National Centre for Food Safety Risk Assessment, said.But simply weighing dietary salt intake underestimated sodium consumption in China,

Wu noted. When taking salt from soy sauce, processed foods and pickled vegetables into account, sodium intake in China in the studied years decreased just by 12.3 percent, from 6.4 grams per day to 5. 6 grams per day, he said."This rate is not optimistic," said Wu.The WHO recommends that people should consume less than five grams of salt, or two grams of sodium per day."Although average salt consumption of Chinese residents fell significantly during the 10 years, it's still far from the ideal sodium intake," Wu said.Rising incidence of high blood pressure and other chronic diseases also indicated that China needed to strictly control and consistently reduce salt intake."China's diet is changing and refrigeration is replacing salt for food preservation," their paper wrote."High sodium intake persists due to addition of salt and other seasonings during food preparation, and increasing consumption of processed food. Further efforts are needed to limit salt/sodium intake, and regular monitoring is needed to assess progress."Convincing evidence has shown that high sodium intake is associated with an increased risk of high blood pressure, which is a major risk factor for coronary heart disease and stroke. A study published in the US journal The New England Journal of Medicine in 2014 showed that about 1.65 million heart-related deaths per year worldwide can be attributed to high sodium consumption.

By: Rohit On 10:26

Tuesday 16 February 2016

Organic Milk, Meat Richer in Omega-3: Study

Organic milk and meat contain about 50 percent more beneficial omega-3 fatty acids than conventionally produced equivalents, according to a pair of large-scale studies published Tuesday. Previous research has linked omega-3 with reduced rates of cardiovascular disease, improved neurological development, and better immune function.A team of two dozen researchers led by Carlo Leifert, a professor at Newcastle University in England, combed through nearly 200 peer-reviewed studies on milk, and 67 on meat.

They found clear differences between organic and non-organic products, especially when it came to omega-3."Western European diets are recognised as being too low in these fatty acids, and the European Food Safety Authority recommends we should double our intake," said co-author Chris Seal, also from Newcastle University."Our study suggests that switching to organic would go some way towards improving intakes of these important nutrients."Half a litre (one US pint) of organic, full-fat milk or its equivalent in other dairy products, for example, was found to provide 16 percent of the recommended daily dose of so-called long chain omega-3, while conventional milk provides 11 percent. There are no additional calories in equivalent organic dairy or meat products.Most people choose organic products for one or more of three reasons: animal welfare, the environment, and health."But much less is known about impacts on nutritional quality," Leifert said in a statement.Scientists not involved in the research suggested that the health gains identified were minimal. They also pointed out that the higher omega-3 levels were not directly related to the fact that the products were organic."It is the choice of feed, not the organic farming method, which makes the difference," said Ian Givens of the University of Reading. Organic animals are generally grass-fed.Modest gains in omega-3 from going organic must also be weighed against the potentially negative impact of saturated and trans fats also found in dairy and meat, others pointed out."Oily fish and eggs are more important sources of the long-chain omega-3 fatty acids," said Tom Sanders, a emeritus professor at King's College London.In addition, organic foods also have less iodine, an essential element found in seafood but missing in most other foods. Conventional dairy products have more because it is added to cattle feed.Iodine is especially important for pregnant women, which means that a "switch to organic milk may exacerbate this deficiency unless consumers include other sources of iodine in their diet," cautioned Margaret Rayman, a professor of nutritional medicine at the University of Surrey. Nutrition experts disagree on the extent to which organic foods confer health advantages, whether through the avoidance of pesticides and other chemicals, or differences in the edibles themselves.

By: Rohit On 10:33

Monday 15 February 2016

Can Eating Broccoli Slow Down Cancer-Cells Growth?

Some of the previous studies have found that women with a high intake of cruciferous vegetables, such as broccoli, cauliflower, cabbage or kale, have a decreased risk of breast cancer. It was found that a certain element present in cruciferous vegetables can help is slowing down the growth of cancer cells. In particular, sulforaphane appears to inhibit histone deacetylases, or HDACs, which in turn enhances the expression of tumour suppressor genes that are often silenced in cancer cells.In an online journal published on the U.S. National Institutes of Health's National Library of Medicine website, the authors, Kendra J. Royston, and Trygve O. Tollefsbol noted, "The epigenetic diet is of extreme interest, for research suggests that cruciferous vegetables are not only an important source of nutrients, but perhaps a key to eliminating cancer as life threatening disease."The experts also noted that, "brassicaceae, or cruciferous vegetables, have chemical components that exhibit anti-inflammatory effects.

These foods also drive the detoxification of certain carcinogenic enzymes and are toxic to many types of cancer cells. The consumption of a typical serving of vegetables such as cabbage, broccoli, Brussels sprouts and many others of cruciferin nature, may significantly decrease and lessen the incidence of carcinogenic fatality. In fact evidence shows that individuals who consume a diet rich in cruciferous vegetables have lower risks of developing cancer."While sulforaphane has long shown evidence of value in cancer prevention, researchers at Oregon State University (OSU) and the Oregon Health and Science University suggested in a new study that it may play a role in slowing cancer growth as well, Xinhua reported.

Emily Ho, a professor at the OSU College of Public Health and Human Sciences, said: "Our original goal was to determine if sulforaphane supplements would be well tolerated and might alter some of the epigenetic mechanisms involved in cancer."The findings were the result of the first clinical studies to look at the effect of sulforaphane on breast tissues of women diagnosed with breast cancer. In a double-blind, randomised, placebo-controlled trial, 54 women with abnormal mammograms were given either a placebo or supplements that provided sulforaphane. The amount of sulforaphane they received would equate to about one cup of broccoli sprouts per day, if eaten as a food."We were surprised to see a decrease in markers of cell growth, which means these compounds may help slow cancer cell growth," said Ho."This is very encouraging. Dietary approaches have traditionally been thought to be limited to cancer prevention, but this demonstrated it could help slow the growth of existing tumours. "In the new study published in the journal Cancer Prevention Research, the intake of sulforaphane did reduce HDAC activity, as well as cancer cell growth. As co-author of the study, Ho said it is possible that sulforaphane may be added to traditional approaches to cancer therapy, whether to prevent cancer, slow its progression, treat it or stop its recurrence.Researchers said additional studies are needed to evaluate dose responses, work with larger populations, and examine the responses of other relevant molecular targets to either foods or supplements containing sulforaphane.

By: Rohit On 05:03

Sunday 14 February 2016

This Diet Reduces Weight and Controls Cholesterol

What could be better than an all-in-one weight loss diet? A recent study at St. Michael's Hospital showed that a modified Atkins diet, called "Eco-Atkins" diet, can be effectively used to reduce weight and lower the risk of developing heart diseases.

The study revealed that the Eco-Atkins diet reduced cholesterol by 10 percent while also helping the participants to lose about four pounds more than the actual Atkins diet that uses a combination of high-carbs and low-fat. The participants were monitored over a period of six months. The study was published in the British Medical Journal Open.

"We designed a diet that combined both vegan and low-carb elements to get the weight loss and cholesterol-lowering benefits of both," said David Jenkins, director of the clinical nutrition and risk modification centre at St. Michael's Hospital here. The Eco Atkins diet is a low-carbohydrate vegan diet which was compared to a high-carbohydrate, low-fat diet. (More: 5 diets loved by celebrities)

"We could expect similar results in the real world because study participants selected their own diets and were able to adjust to their needs and preferences," Dr Jenkins noted.

Researchers observed 23 obese men and women. They were offered different menu plans that best suited each. They were allowed to swap certain foods, giving them the flexibility to change the diet plan according to their needs. (Deconstructing being vegan - is it good for you?)

The participants were made to consume 60 percent of their estimated caloric requirements. They aimed for a balance of 26 percent of calories from carbohydrates, 31 percent from proteins and 43 percent from fat - primarily vegetable oils. Predominant sources of fat in the diet were nuts, vegetable oils, soy products and avocado. A diet like this can help us lead a healthier, fuller diet without consuming much of the unwanted carbohydrates and fats, thus reducing health related risks.

By: Rohit On 00:08

Friday 12 February 2016

Focus on Quality, Not Quantity, of Food to Stay Slim

Have you come across a few people who never seem to worry about weight and yet manage to stay slim? One secret that works behind their seeming effortlessness may actually be a sharp focus on the quality of food that they eat, suggests new research.

"These results are encouraging because they imply that instead of putting restrictions on one's diet and avoiding favourite foods, weight gain could be prevented early on by learning to listen to inner cues and putting emphasis on the quality instead of the quantity of food," said lead researcher Anna-Leena Vuorinen from the University of Tempere in Finland.

You know that one friend who never worries about weight and seems to stay effortlessly slim? That friend, and others like him might unknowingly possess secrets to helping those who struggle with their weight.

The findings are based on Global Healthy Weight Registry that surveyed adults who have successfully maintained a healthy body weight throughout their lives.

The registry was created by Cornell Food and Brand Lab of Cornell University in the US.

Those who voluntarily signed up for the registry answered a series of questions about diet, exercise and daily routines.

The researchers then divided the respondents into two groups. Group one, the mindlessly slim, consisted of 112 adults who reported that they did not maintain strict diets.

The other group consisted of those who dieted regularly, thought about food frequently and were highly conscious of what they ate.

After comparing the responses from each group, the researchers found that mindlessly slim individuals were more likely to use strategies that differ from traditional recommendations for weight loss or maintenance.

These strategies include eating high-quality foods, cooking at home and listening to inner cues in order to stay slim.

Also they did not indicate feeling as guilty as the other group about overeating.

Furthermore, mindlessly slim people were more likely to have an enjoyment-based, internally informed approach to food and eating, the study found.

The findings were presented recently at the annual scientific meeting of The Obesity Society in Los Angeles, US.

By: Rohit On 03:26

Thursday 11 February 2016

The hot debate about genetically modified foods

Genetically modified foods have been around for years, but most Americans have no idea if they are eating them. The Food and Drug Administration says they don't need to be labeled. But in the first major victory for consumers who say they have the right to know whether their food contains GMOs, the state of Vermont has moved forward on its own. On Thursday, Gov. Peter Shumlin signed legislation making his state the first to require labeling of genetically modified organisms, or GMOs. (Also read: Battle over GMO labeling rumbling in United States)
Throughout the country, there's a lot of confusion about genetically modified foods and their safety, and whether labeling matters. The food industry and companies that genetically engineer seeds have pushed back against the labeling laws, saying GMOs are safe and labels would be misleading. "It's really polarizing," says New York University's Marion Nestle, a professor of nutrition and food studies. "There's no middle ground."

GMOs are not really a "thing," Nestle says, and that's hard for the average consumer to grasp. You can't touch or feel a GMO. Genetically modified foods are plants or animals that have had genes copied from other plants or animals inserted into their DNA. It's not a new idea -- humans have been tinkering with genes for centuries through selective breeding. Think dogs bred to be more docile pets, cattle bred to be beefier or tomatoes bred to be sweeter.

What's different about genetically modified or engineered foods is that the manipulation is done in a lab. Engineers don't need to wait for nature to produce a desired gene; they speed up the process by transferring a gene from one plant or animal to another.

Most of the nation's corn and soybeans are genetically engineered to resist pests and herbicides. A papaya in Hawaii is modified to resist a virus. The FDA is considering an application from a Massachusetts company to approve a genetically engineered salmon that would grow faster than traditional salmon.

Only a small amount of sweet corn, the corn Americans eat, is genetically modified. Most of the genetically modified corn and soybeans are used in cattle feed, or are made into ingredients like corn oil, corn starch, high fructose corn syrup or soybean oil. Even in some of those products, the manufacturing process itself may remove some of the modified genes.

A few fruits and vegetables are engineered -- the Hawaiian papaya and some squash and zucchini, for example. But there's no genetically modified meat or fish, like the fast-growing salmon, currently in the market for human consumption; the Food and Drug Administration has yet to approve any. (More: Genetically engineered meat could become a reality)

The vast majority of scientific research has found genetically engineered foods to be generally safe. An Italian scientist's review of 10 years of research, published in 2013, concluded that the scientific research conducted so far has not detected "any significant hazard directly connected with the use of GM crops." One French research team raised safety questions, but their much-criticized 2012 study linking genetically modified corn to rat tumors was retracted in 2013 by the scientific publisher, who cited weak evidence supporting the conclusions.

Even the food police say they are safe: The Center for Science in the Public Interest, a well-known critic of food companies and artificial and unhealthy ingredients in foods, has not opposed genetically modified foods, on the basis that there's no evidence they are harmful. Though what we are eating now appears safe, the main concerns for the future would be new genetically engineered foods -- from the United States or abroad -- that somehow become allergenic or toxic through the engineering process. The FDA says the foods they have evaluated to this point have not been any more likely to cause an allergic or toxic reaction than foods from traditionally bred plants.

Unlike animals, the FDA is not required to approve genetically engineered crops for consumption. However, most companies will go through a voluntary safety review process before they put them on the market.

There are clear benefits for the agricultural industry -- the crops that are resistant to pesticides and herbicides, for example. And companies like Monsanto that produce modified seeds say their technologies will be needed to feed a rising world population as they engineer crops to adapt to certain climates and terrains.

While most modified foods have so far been grown to resist chemicals, pests or disease, advocates envision engineering crops to make them more nutritious as well. Food animals have been engineered to be bred to be free of diseases, be cleaner in their environments or grow more efficiently, though none has yet been approved in the United States.

On the political front, there is an escalating fight between the U.S. labeling advocates and the food industry, which has dug in against labeling. In the absence of a federal labeling standard, GMO opponents have gone to the states to try to get a patchwork of labeling laws approved -- a move that could eventually force a national standard. Ballot measures in California and Washington state failed, but the legislative effort prevailed in Vermont. Maine and Connecticut also have passed laws requiring labels, but they don't take effect unless other states follow suit. The food industry is widely expected to challenge the Vermont law in court.

In Congress, the food industry is pushing a House bill that would head off efforts to enact mandatory labeling of genetically modified ingredients by proposing new voluntary labels nationwide -- an attempted end run around the state-by-state laws. Currently, the FDA says labeling of genetically modified foods isn't needed because the nutritional content is the same as non-GMO varieties.

Safe or not, consumers are increasingly interested in what is in their food, including GMOs. David Ropeik, the author of the book "How Risky Is It, Really? Why Our Fears Don't Always Match the Facts," says he thinks the food industry should endorse labeling so it can move past the debate. "By supporting labeling, companies would say, 'There's no risk, we have nothing to hide,'" he says.

By: Rohit On 03:46

Wednesday 10 February 2016

Barley Benefits: How It Could Help Reduce Blood Sugar Level

Barley, the ancient grain, may not score as high compared to the popularity of other grains, but its health benefits are aplenty. It is not without reason considered to be a superfood. For years it has been used by many communities to make breads and porridge to savour the essential nutrients.

A recent study done by Lund University in Sweden states that eating a special mixture of dietary fibres found in barley can help reduce appetite and blood sugar levels. According to the researchers, barley can also rapidly improve people's health by reducing risk for cardiovascular disease.

"It is surprising yet promising that choosing the right blend of dietary fibres can -- in a short period of time -- generate such remarkable health benefits," said Anne Nilsson from Lund University.

The study was conducted with healthy middle-aged participants who were asked to eat bread largely made out of barley kernels (up to 85 percent) for three days -- at breakfast, lunch and dinner. Approximately 11-14 hours after their final meal of the day, participants were examined for risk indicators of diabetes and cardiovascular disease.

The researchers found that the participants' metabolism improved for up to 14 hours, with additional benefits such as decreases in blood sugar and insulin levels, increases in insulin sensitivity and improved appetite control. The effects arise when the special mixture of dietary fibres in barley kernel reaches the gut, stimulating the increase of good bacteria and the release of important hormones, the researchers said.

"After eating the bread made out of barley kernel, we saw an increase in gut hormones that regulate metabolism and appetite, and an increase in a hormone that helps reduce chronic low-grade inflammation, among the participants. In time this could help prevent the occurrence of both cardiovascular disease and diabetes," said Anne Nilsson.

The ambition is also to get more people to use barley in meals, for example in salads, soups, stews, or as an alternative to rice or potatoes.

By: Rohit On 09:08

Tuesday 9 February 2016

An Amazing Drink That Melts Fat In Just 4 Days

The fat accumulation is a common issue nowadays and many people are suffering from it. You might have got a lot of suggestion about how to reduce the fat in minimum days and in effortless manner like exercise, balance diet as well as workouts. What if we provide you an amazing drink which will melt your fat in only 4 days? Surprised! Well, but it is true. Here is the recipe for a drink which reduces fat in no time.

Things you need

Water- 8 glasses
Ginger root- 1 tsp (grated)
Cucumber- 1 (medium sized)
Lemon- 1 (medium sized)
Mint leaves- 12
[Don't Miss: The Fastest Indian Diet Plan to Lose Weight]

Things you should do

Take 1 medium size of a cucumber, peel and grate it.
Add juice of 1 lemon in it.
Now, make a paste of 12 mint leaves in a separate plate.
Mix all the ingredients with 1 tsp ginger and keep it overnight.
Add 8 glass of water to the ingredients in the morning.
Now, drink this juice through the day whenever you are thirsty.
Follow this remedy for at least 4 consecutive days to melt the fat.
So, that’s it, the easy to make drink will do wonders for you. Along with the intake of this juice, you should keep a moderate meal divided into 5 parts in a day. You should also perform regular exercise to avoid the further accumulation of unwanted fat.

This drink promotes the intake of water as the base content of the drink is water. Intake of plenty of water will pull off the impurities from your body and it will help you to stay healthy. So, enjoy your drink and avoid accumulation of fat on your body.

By: Rohit On 00:14

Monday 8 February 2016

Fibrous Foods Great for Heart Attack Patients

According to a promising research, people who survive heart attacks have a greater chance of living longer if they increase their dietary intake of cereal fibre.

"Those who ate most fibre had a 25 percent lower chance of dying in the nine years after their heart attack compared with those who ate least fibre," the researchers found. Every 10 gram per day increase in fibre intake was associated with a 15 percent lower risk of dying over the nine-year follow-up period.

To reach this conclusion, researchers at the Harvard School of Public Health analysed data involving 121,700 female nurses and 51,529 male health professionals. The researchers looked at the 2,258 women and 1,840 men who survived the first heart attack.

They were followed for an average of almost nine years after their heart attack, during which time 682 of the women and 451 of the men died. Participants were divided into five groups according to how much fibre they ate after their heart attack.

When the researchers looked at the three different fibre types - cereal, fruit and vegetable - only higher cereal fibre intake was strongly associated with an increased chance of long-term survival after a heart attack.

Breakfast cereal was the main source of dietary fibre. High dietary fibre intake can improve blood lipid levels and reduce the risk of high blood pressure, obesity and diabetes.

By: Rohit On 10:57

Important Health Tips To Consider

By: Rohit On 00:41

Sunday 7 February 2016

How Brushing Your Teeth Twice a Day Can Revitalise Your Heart

What have brushing and cleaning your teeth to do with your heart? A lot, say health experts, suggesting that taking care of your teeth and gums will not only help keep oral hygiene or make you smile better but also save your heart from various heart diseases.

Gum disease can be a reason for heart disease because bacteria from infected gums can dislodge, enter the bloodstream, attach to blood vessels and increase clot formation.

"Swelling caused by gum disease may also trigger clot formation. Clots decrease blood flow to the heart, thereby causing an elevation in blood pressure and increasing the risk of a heart attack", said Dr Subhash Chandra, chairman (cardiology) at BLK Super Speciality Hospital in the capital.

Dr Chandra recently treated Neelam, an 18-year-old girl who was diagnosed with endocarditis (suffering from leaking heart valve). The infection in her heart valves was caused by mouth bacteria. Endocarditis is an infection of the heart's valves or inner lining. It occurs when germs get into the bloodstream and settle inside the heart, often on a valve.

The infection is usually caused by bacteria but in rare cases it is seen to be caused by fungi. Not brushing the teeth increases the bacterial count in the mouth which can travel to the damaged heart valves to cause infection. Many of the risk factors for gum disease are the same as those for heart disease, such as tobacco use, poor nutrition and diabetes.

Overall, people who have chronic gum disease are at higher risk for a heart attack. The people with moderate or advanced gum (periodontal) disease are more likely to have heart disease than those with healthy gums. There are two groups - namely coronary heart disease and infection in heart valves - in which the effect of poor oral health can be studied. Poor oral healthcare increases the risk of coronary heart diseases.

"Poor oral health increases the risk of infection in heart valves, especially in case of pre-existing damage in the heart valve. With such a condition, the infection due to poor oral health can reach to the already damaged heart valves, causing an infection there too." explained Dr Tapan Ghosh, director (cardiology sciences) at Paras Hospitals, Gurgaon.

Brushing your teeth twice a day is a mandate to maintain good oral healthcare. It is always advisable to go for a regular dental checkup in order to maintain a good oral health.

"One of the biggest mouth-heart connections is related to gum disease. The spread of infected bacteria by swollen and bleeding gums not only destroys the structure of teeth jawbones but can also cause heart attack," the experts cautioned.

Gum disease which is called "gingivitis" in its early stages and periodontal disease in the late stages is caused by plaque build-up along and below the gum line.

"Apart from heart attack, poor oral health hygiene may result in various serious health consequences as respiratory infections, diabetes, poor nutrition, osteoporosis and stomach disease like gastro-intestinal infection, H Pylori, gastritis and stomach cancer," added Dr Ramesh Garg, head (gastroenterology) at Saroj Super Speciality Hospital in Delhi.

By: Rohit On 10:44

Saturday 6 February 2016

Berry Good for Your Heart

When it comes to foods that both taste great and are great for your heart, it’s hard to beat the berry. Berries of all kinds are rich in antioxidants—substances found in certain foods that help fight cell damage.

“Antioxidants work everywhere in the body, including the heart,” says Johns Hopkins nutritionist Joshua Nachman, M.S., C.N.S., L.D.N. They’re best consumed in real, whole foods—not supplements—especially colorful fruits and vegetables.

Berries count among the best, most delicious, and most versatile sources of these phytonutrients (plant-based chemical compounds). The various types of berries contain slightly different qualities and amounts of these nutrients, so it’s great to mix them up in your diet. Just remember to eat berries in moderation, Nachman says, because they do contain sugar. “Fresh or frozen is better than dried,” he adds. “Dried berries have only 20 percent as many phytonutrients, and more sugar.”

Meet the pick of the berry crop:

Blueberries
Although they contain more sugar than other berries (15 grams per cup, compared to 5 grams for raspberries), this easy-to-find berry contains many different types of phytonutrients.

Buying and storage tips: When they’re in season (June to August), buy enough to freeze for later; adding some vitamin C powder first will keep them fresh even longer. Store fresh berries in the crisper section of your refrigerator and don’t rinse until you’re ready to use.

Eating tips: “Put down the processed blueberry-flavored snacks and eat them whole,” Nachman says. Try adding a handful to a smoothie for sweetness.
Blackberries
“They’re kind of underplayed and underappreciated,” Nachman says. They’re also among the berries highest in antioxidants and fiber, and they have been less cultivated than blueberries, meaning what we eat today is closer to the fruit that once existed in the wild.

Buying and storage tips: Like most berries, blackberries are seasonal in late spring and summer. Store them in the fridge, but not the crisper, and eat within a few days.

Eating tips: Check farmers markets for blackberries’ close kin, the loganberry, boysenberry and Marionberry. You can also buy these berries frozen and defrost them in the microwave to add to cereal or atop coconut yogurt. “I’m not a person who usually suggests microwaving, but they thaw so quickly, it has a minimal impact on the antioxidants,” Nachman says.
Strawberries
Their bright red color helps you “eat the rainbow,” an easy way to ensure you’ll consume a rich variety of nutrients.

Buying and storage tips: Because strawberries rank No. 4 on the Environmental Working Group’s “Dirty Dozen” list of foods high in pesticides, Nachman recommends springing for organics. “Washing berries doesn’t help because the pesticide is in the soil and grows into the berry itself, which also has no protective skin,” he explains. Look for berries that are red all over—no white—as they have more antioxidants and better taste.

By: Rohit On 10:23

Why Vitamins Are Important to Good Health

BOB DOUGHTY: Many jobs must be done with two people. One person takes the lead. The other helps. It is this cooperation that brings success.

So it is with the human body. Much of our good health depends on the cooperation between substances. When they work together, chemical reactions take place smoothly. Body systems are kept in balance.

Some of the most important helpers in the job of good health are the substances we call vitamins.

FAITH LAPIDUS: The word “vitamin” dates back to Polish scientist Casimir Funk in 1912. He was studying a substance in the hull that covers rice. This substance was believed to cure a disorder called beriberi.

Funk believed the substance belonged to a group of chemicals known as amines. He added the Latin word "vita," meaning life. So he called the substance a “vitamine” -- an amine necessary for life.

BOB DOUGHTY: Funk was not able to separate the anti-berberi substance from the rice hulls; it was later shown to be thiamine. Other studies found that not all vitamines were amines. So the name was shortened to vitamin. But Funk was correct in recognizing their importance.

Scientists have discovered 14 kinds of vitamins. They are known as vitamins A, the B group, C, D, E and K. Scientists say vitamins help to carry out chemical changes within cells. If we do not get enough of the vitamins we need in our food, we are at risk of developing a number of diseases.

FAITH LAPIDUS: This brings us back to Casimir Funk. His studies of rice were part of a long search for foods that could cure disease.

One of the first people involved in that search was James Lind of Scotland. In the 1740's, Lind was a doctor for the British Navy. He was investigating a problem that had existed in the Navy for many years.

The problem was the disease scurvy. So many sailors had scurvy that the Navy’s fighting strength was very low. The sailors were weak from bleeding inside their bodies. Even the smallest wound would not heal. Doctor Lind thought the sailors were getting sick because they failed to eat some kinds of foods when they were at sea for many months.

BOB DOUGHTY: Doctor Lind separated 12 sailors who had scurvy into two groups. He gave each group different foods to eat. One group got oranges and lemons. The other did not. The men who ate the fruit began to improve within seven days. The other men got weaker. Doctor Lind was correct. Eating citrus fruits prevents scurvy.

Other doctors looked for foods to cure the diseases rickets and pellagra. They did not yet understand that they were seeing the problem from the opposite direction. That is, it is better to eat vitamin-rich foods to prevent disease instead of eating them to cure a disease after it has developed.

(MUSIC)

FAITH LAPIDUS: Which foods should be eaten to keep us healthy? Let us look at some important vitamins for these answers.

Vitamin A helps prevent skin and other tissues from becoming dry. It is also needed to make a light-sensitive substance in the eyes. People who do not get enough vitamin A cannot see well in darkness. They may develop a condition that dries the eyes. This can result in infections and lead to blindness.

Vitamin A is found in fish liver oil. It also is in the yellow part of eggs. Sweet potatoes, carrots and other darkly colored fruits and vegetables contain substances that the body can change into vitamin A.

By: Rohit On 01:53

Friday 5 February 2016

At the Sushi Bar

Japanese restaurants can be one of the healthiest options when dining out, if you know your way around a menu. Japanese foods tend to have a lot of salt, so avoid foods prepared in sauces (which are typically high in sodium). If you’re hungry for traditional sushi rolls, opt for brown rice rolls or alternatively you can ask the rolls be prepared with less rice than usual.

Your best bet -
Edamame
Seaweed rolls
Sashimi (raw fish with no rice)
Fresh or steamed shellfish
Fresh tofu
Yakitori (grilled chicken, vegetables, shrimp or scallops)
Steamed green beans (ask for some sauces on the side)
Hot green teas, sake or the shochu

Stay clear of -
Foods that are baked or marinated with sauce (which tends to be very high on sugar and salt).
Deep-fried dishes such as tempura.

Always remember to eat right, there is no need for deprivation but a right balance and sensible choices can help you enjoy without getting in the way of your health regime.

About the Author: Shilpa Arora ND is a renowned Health Practitioner, Nutritionist and certified Macrobiotic Health Coach. She has to her credit Doctorate in Natural Medicine. She is currently based in Delhi NCR region, successfully running her Nutrition Studio with individual consultations, offering life style programs supported by the most up-to-date clinical research.

By: Rohit On 02:11

Thursday 4 February 2016

World Cancer Day: Did You Know These Foods Could Give You Cancer?

According to the American Cancer Society, "Substances and exposures that may lead to cancer are termed as Carcinogens". They range from chemical substances and ultraviolet radiation to infectious agents and tobacco. While carcinogens have the potential to cause cancer, they do not always result in cancer. Development of cancer is an interplay of many factors and contribution of a particular carcinogen depends on its level, as well as the length of exposure.

Contrary to a naive belief that everything edible is 'natural' and 'safe', some of our daily foods may be a potential source of carcinogens, and these often occur naturally in foods, not necessarily after processing or packaging.

We spoke to Ms. Ritika Samaddar, Regional Head - Dietetics, Max Hospitals to know about most common food sources of cancer-causing agents. According to her, "Non-vegetarian foods, especially cooked in a large amount of oil, at high temperature or with such methods as charcoaling, smoking or barbequing may release carcinogenic nitrogen compounds." We bring you some foods and food components that have been labelled as 'known human carcinogens' by the International Agency for Research on Cancer (IARC) (part of WHO) and the National Toxicology Programme (a collaboration of the US NIH, CDC, FDA) after evaluation of years of scientific research and studies.

Aflatoxins - Fungi of the Aspergillus genus, especially A. flavus produce these poisonous chemicals. Most commonly, aflaxtoxins may be detected in corn, peanut and cottonseed. They can affect cerebral function, leading to death and may contribute to the development of cancers of the liver. Not only is direct consumption a major risk, animals feeding on aflatoxin contaminated foods can produce animal food products (such as milk) that contain aflatoxins, while the toxins can also be transmitted to breastfeeding infants by mothers consuming contaminated foodstuffs.

By: Rohit On 10:58

Wednesday 3 February 2016

Healthy food swaps

Choosing healthier foods is easier than you may think. By changing just a few eating habits you can make a big difference to your diet.
Making small changes to your diet is the healthiest and most achievable way to lose weight.
Your first step is to eat fewer foods high in calories, fat, salt and sugars and swap them for something healthier, including more fruit and vegetables.

Remember, small changes can add up to make a big overall difference to your diet.
Find out more from the eatwell plate about which foods you should be eating – and in what amounts – to achieve a balanced diet.
Food and drink swaps
Try these small changes when you have your next meal or drink, or when you open the kitchen cupboard or fridge looking for a snack. Once you've got started, try thinking of your own healthier swaps, too.
When buying pre-packed food, don't rely on the attractive promotional print on the wrapping, which can be misleading. Instead, learn to read the nutritional information when checking for calorie, fat, salt and sugar content.
Breakfast
swap whole milk for semi-skimmed, 1% fat or even skimmed milk
swap a sugar-coated breakfast cereal for a wholegrain breakfast cereal such as porridge or shredded wholegrain wheat cereal with no added sugar – read about how to choose a healthy breakfast cereal
swap a sprinkle of sugar on your breakfast cereal for a topping of fresh or dried fruit, which counts towards one of your 5 A DAY
swap full-fat greek yoghurt for lower-fat or fat-free greek yoghurt, or natural low-fat yoghurt
Get more ideas for healthy breakfasts.
Lunch
swap white breads, bagels and muffins for wholegrain varieties
swap butter and cheese in your baked potato for reduced-fat spread and reduced salt and sugar baked beans
swap a tuna melt panini for a tuna salad sandwich on wholemeal bread without mayo
swap a cheddar cheese filling in your sandwich for reduced-fat hard cheese
Dinner
swap creamy or cheesy sauces for tomato- or vegetable-based sauces on your pasta, meat or fish dishes
swap mashed potato made with butter and whole milk for mash with low-fat spread and a lower-fat milk, such as semi-skimmed, 1% fat or skimmed
choose leaner cuts of meat – for example, swap streaky bacon for back bacon
swap the frying pan for the grill when cooking meat.

By: Rohit On 23:19