Energetic Briton Sue Baik is a nutritionist with 20 years of experience. Supervises the Department of Healthy Nutrition and Dietetics at the University of Bristol (UK). Experts of this level come to our country infrequently, so it was very interesting to listen to it. Despite the fact that I have been writing about food for many years, some of the facts cited by Sue came as a surprise to me.
1. Canned tuna - junk food
Just like salmon, herring and other fatty fish, tuna is a reliable source of omega-3 fatty acids. A portion of tuna once a week (140 g) is important for normal functioning of the brain and blood vessels, and protects against depression. But tuna in canned omega-3 does not contain: the preservation technology used does not allow to preserve these acids.
2. In low-fat milk, more calcium.
Milk and dairy products with low fat content (1-2%) are preferable to whole (3.5% and more). So you not only eat less saturated fat, but also get more calcium: in the process of displacing fat, the amount of calcium in the same volume of milk increases.
Calcium in the diet is important for everyone, as it protects against osteoporosis, but it is especially necessary for women (at any age) and the elderly. The skeleton is updated approximately every seven years, so it’s never too late to start working on improving your nutrition in this sense.
3. The famous Dukan diet is far from harmless.
The Dukan Diet is a variation on the Atkins and Kremlin diet. Its main problem is a prolonged excessive load on the kidneys due to the abundance of proteins. An excess of breakdown products of the protein — urates, oxalates, etc. — is formed on such a diet. This leads to a real toxicity of the body and can seriously affect the kidneys, liver, and other organs. In addition, the diet is almost completely absent carbohydrates, which causes a strong imbalance in general, and a small amount of fiber will lead to gastrointestinal problems.
4. Separate food - a myth
To date, there is no scientific evidence that separate consumption of protein, fat and carbohydrates is more beneficial for health than traditional mixed food.
5. Less water - more vitamins.
If you spend a minimum of time for cooking during cooking, use a minimum of water and fat, this will save most of the vitamins and trace elements in the dish. At the same time, reducing the total amount of alcohol consumed per day is not necessary - it is necessary for the body.
6. We think about food 100 times a day.
Every day we make an average of 100 decisions related to food. If 90 of them are in favor of healthy wholesome foods, 10 may well be in favor of your weaknesses. Because food is not just useful substances, but also necessarily fun.
And Sue Baik told about one interesting method.
How to quickly find out if you eat right
Remember and write down what you ate yesterday for breakfast, lunch, dinner and snacks. Now earn yourself from one to five points if there were vegetables and fruits in this menu: how many portions you ate, so many points, but not more than five. For example: one apple, vegetable salad and one banana are three points. Vegetable soups, frozen and canned fruits and vegetables are also considered. Add another point if you had breakfast. Plus one more if you had porridge, muesli or whole-grain bread for breakfast. Did you use the salt shaker at lunch? If not, add a point. We ate fish at least once in the past week - another point. Use mostly vegetable, not butter - still score. And one more point, if yesterday you did not eat fast food and are not currently following any fashionable diet.
If you scored 10-12 points, then your diet is all right. If less than 11, think about how to change the diet for the better. The easiest way is to eat more vegetables and fruits.