Page 97 - Healthy food

The science

Nutrition lowdown

We cut through the science to help you work out how our recipes – and
the foods you buy in the supermarket – fit into a balanced, healthy diet

UST LIKE PRE-PACKED FOODS, NUTRIENT SHORTFALLS HOW MUCH DO
all our recipes provide detailed We also analyse our recipes for YOU NEED TO LOSE?
Jnutrition information for a calcium and iron – this is because these Checking your Body Mass Index (BMI)
typical serving. But how does that two nutrients are often low in people’s against the healthy range is a good
compare with your total daily needs diets in the UK. We can see how much starting point – go to healthyfood.
for energy, protein, fat, carbs and a recipe contributes to our daily needs co.uk/bmi-calculator for a handy
certain vitamins and minerals? for calcium and iron by comparing calculator. However, the latest data
Provided you stick to the serving it with Nutrient Reference Values recommends measuring your waist
size we recommend for each recipe, (NRVs), which are starting to appear on circumference as a better indicator of
the easiest way is to compare the food labels in place of Recommended your risk of health problems.
nutrition information for each recipe Daily Allowances (RDAs) – again, there
with the Reference Intake (RI). You’ll is just one set of values. HOW TO MEASURE ACCURATELY
see this term being used on food labels Find the point around
in place of Guideline Daily Amounts OUR CALCULATIONS 1 your middle that’s halfway
(GDAs). The RIs are benchmarks for Nutrition is calculated accurately, but between your lowest rib and the top
the amount of energy (kilocalories), may vary, depending on the ingredients of your hip bone, roughly in line with
fat, saturated fat, carbohydrate, sugars, you use. Only the ingredients listed your belly button.
protein and salt we should have daily. are included in our calculations. Put the tape measure against your
The RIs for fat, saturates, sugars and Individual needs vary considerably, so 2 skin (under your clothes) so that
salt are the maximum amount you use this as a general guide only. Ask it’s snug without compressing your
should have each day, while you your GP or doctor to refer you to a skin. Breathe out normally and
should aim to meet the values for registered dietitian if you feel you would measure around your waist.
carbs and protein each day. There is benefit from personalised advice. Check your waist measurement
no RI for fibre but health experts 3 against the table, below, for a
*FOR MEN OF ASIAN ORIGIN, WHO ARE AT A HIGHER RISK OF DEVELOPING TYPE 2 DIABETES, THIS FIGURE IS 89CM (35IN)
recommend we have 30g a day. SERVING SIZES general guide to your risk of chronic
Although everyone is different and All our recipes come with nutrition disease, such as type 2 diabetes or
we all have different needs for energy information per serving, so as long heart disease. According to Diabetes
and nutrients, the RIs are designed for as you stick to the serving sizes we UK, your waist measurement is a
an average adult, so there’s only one recommend, the nutrition information relatively reliable indicator of the
set of values. See the table, below, we provide will be accurate. health risks associated with excess
for the figures. visceral fat. This is the type that is
WHAT IF I WANT TO stored within the abdominal cavity
LOSE WEIGHT? and can wrap itself around organs
REFERENCE INTAKE The only way to shed the pounds is to such as the heart and liver.
take in fewer calories than you use up,
ENERGY (kcal) 2,000
so your body draws on its fat stores to
FAT (g) 70 supply it with enough energy. To lose HEALTHY WAIST MEASUREMENTS
1lb (0.5kg) fat you need to create a
SATURATES (g) 20
calorie deficit of 3,500kcal. This
CARBOHYDRATES (g) 260 means cutting your calorie intake by
just 500kcal a day should help you MEN WOMEN HEALTH
SUGARS (g) 90 lose 1lb (0.5kg) a week – so, for RISK
PROTEIN (g) 50 example, women should lose this Less than Less than Average
94cm*
80cm
amount of weight each week on (37in) (31.5in)
SALT (g) 6 1,500kcal and men on 2,000kcal. If
94*–102cm 80–88cm
NUTRIENT REFERENCE VALUE you’re also more active, you can (37–40in) (31.5– Increased
expect it to be a little more. However, 34.5in)
CALCIUM (mg) 800 nutrition experts agree that for good More than More than
health in the long term, you shouldn’t 102cm 88cm Greatly
IRON (mg) 14 (40in) (34.5in) increased
lose more than 2lb (1kg) a week.
FEBRUARY 2018 HEALTHY FOOD GUIDE 97