21/02/2025
Let’s have a conversation …
This is part of a new series to help us improve our diet and live longer and healthier lives. It is based on recent scientific studies about ultra processed food in our diet.
Our food choices are the most important factor and opportunity for better health. We know that if you have a healthier diet, you can add healthy years to your life. Despite this, the latest evidence shows that two thirds of our diet is now ultra-processed. Our practice has an extremely high prevalence levels of diabetes, obesity, cancer, heart disease and strokes. We are attempting to reduce these levels to help you live your best life. I seem to discuss statins with every other patient, yet the biggest trick we are continuing to miss is the science of our diets. I understand this is complex. It is integrated with our physical activity, sleep and stress levels and all of these affect each other.
Recently, the team of scientists at Zoe published seven useful tips to improve our diets and I felt it might be helpful to share the research to support us:
1 Reduce ultra processed foods – these are groups of foods that are typically pre-packaged, have additives and emulsifiers and don’t look like the original food source i.e. snack bars, crisps, frozen pizzas, ice cream, fast foods (they typically contain more sugar and saturated fats and additives). If you reduce ultra processed foods by 50% you reduce your risk of death by 12%.
2 Reduce the window your eating window. This gives your gut more time to rest. You could have a later breakfast, or an earlier evening meal, and avoid snacks in the evening. Even a 12 hour window can improve your energy, mental health and reduce your hunger.
3 Calorie counting is a waste of time, if you restrict calories your body alters its metabolism and compensates by making you hungrier.
4 Make a conscious choice about what you drink. 18% of our calories come in the form of drinks, often full of artificial sweeteners. Half of the hidden sugars in our diet are in the form of drinks. Try to drink more tea/coffee, or fermented drinks like kombucha and kefir. Did you know that three coffees a day reduces your risk of death by up to 18%?
5 Eat more plants! They used to say eat 5 fruit or veg each day. The advice has changed, now we should be aiming for 30 different fruit or veg in a week. This includes, fruit, veg, seeds, nuts. These are particularly important for your gut health. Plants contain the most important nutrients and fibres.
6 Stop worrying about getting enough protein. It is much more common to be fibre deficient than protein deficient. Most of us eat twice as much protein than we need.
7 Choose snacks more wisely, 25% of our energy comes from snacks. Most of these are poor quality snacks. Often people have relatively healthy meals but this is ruined by a poor choice of snack! And definitely don’t snack in the evening!
If you need any extra support or motivation go to Gloji: Home - Gloji Hampshire They are commissioned to offer free support and advice with a holistic approach to your weight, nutrition and physical activity.
Next time we will be giving you some quick, budget friendly recipe ideas which don’t contain ultra processed foods and how one of our patients is getting on using Gloji.
What is one small change you could make today that will improve your diet?
