Nutrition and Health: what makes a healthy diet?

Nutrition and Health: what makes a healthy diet? Catherine Jeans DipION mBANT CNHC The Family Nutrition Expert The Family Nutrition Expert, Catherine Jeans 01603 631900 www.thefamilynutritionexpert.com

My work…

Catherine Jeans Nutritional Therapist The Family Nutrition Expert, Catherine Jeans 01603 631900 www.thefamilynutritionexpert.com

Overview 5 Steps to Healthy Eating…. • Why is healthy food important? • What are our gut bugs and why should we care? • Fruit and vegetables… how many and why? • Sugar…. Is it really that bad? • Fats… good or bad? • A good model for healthy eating…. The Family Nutrition Expert, Catherine Jeans 01603 631900 www.thefamilynutritionexpert.com

What is a healthy diet? The Family Nutrition Expert, Catherine Jeans 01603 631900 www.thefamilynutritionexpert.com

A healthy balance… The Family Nutrition Expert, Catherine Jeans 01603 631900 www.thefamilynutritionexpert.com

What is Food? The Family Nutrition Expert, Catherine Jeans 01603 631900 www.thefamilynutritionexpert.com

Have a think about how you eat? The Family Nutrition Expert, Catherine Jeans 01603 631900 www.thefamilynutritionexpert.com

The Family Nutrition Expert, Catherine Jeans 01603 631900 www.thefamilynutritionexpert.com

Why is healthy food important? • To provide sufficient energy and nutrients to keep your body functioning • For growth…. • So your body can repair… • For your brain power • PROTECTION • To give you energy • Prevent deficiency… • So you can be your best! The Family Nutrition Expert, Catherine Jeans 01603 631900 www.thefamilynutritionexpert.com

Remember…. • Everything that you are…. • Physically, physiologically, mentally… even your thoughts and your emotions… …. depends on the food you eat! The Family Nutrition Expert, Catherine Jeans 01603 631900 www.thefamilynutritionexpert.com

Facts about your gut bugs… • You are more bacterial DNA than human DNA • Your gut bugs are as unique as your fingerprint • You have about 100 trillion gut bugs of 5000 different species weighing up to 2kg… more than the weight of your brain! • Bacteria are good and bad for you…. • Good gut bugs are vital for your health - help make energy, vitamins, protect your gut….

Links with disease and health… • Your gut bugs help your immune system • Your gut bugs may help to balance your mood… and may play a role in depression • Your gut bugs help with maintaining a healthy weight • Your gut bugs may help balance cholesterol and keep your heart healthy • Your gut bugs may have a role in auto-immunity…

Step 1… Rainbow eating! The Family Nutrition Expert, Catherine Jeans 01603 631900 www.thefamilynutritionexpert.com

Typical British Diet • Toast for breakfast with jam • Biscuit for snack • Sandwich for lunch with ham or cheese, packet of crisps, chocolate bar, banana • More biscuits • Pasta for dinner, stir in cheese sauce • TOTAL – wheat (5), cheese (2), banana, jam, chocolate, crisps (6 foods) The Family Nutrition Expert, Catherine Jeans 01603 631900 www.thefamilynutritionexpert.com

Eating a Rainbow…

2. Aim for 5 a day (minimum) • Is 5 per day a target? Or a minimum. • How about 7? • Research shows that… people who eat seven or more portions of fruit and vegetables tend to live longer… The Family Nutrition Expert, Catherine Jeans 01603 631900 www.thefamilynutritionexpert.com

Eat a Rainbow and live longer!

Getting in your 5 (or 7) per day… • Fruit and veg are rich in fibre, vitamins and minerals • Rich in plant chemicals… known as PHYTOCHEMICALS…. Lots of research being done on how they protect our health. • The whole plant works together… The Family Nutrition Expert, Catherine Jeans 01603 631900 www.thefamilynutritionexpert.com

What is a portion of fruit and veg? • A handful is a good marker… • Does juice count as one of your five per day? • How about dried fruit? • How many fruit and how many veg? • Ideas on how to eat more fruit and veg? The Family Nutrition Expert, Catherine Jeans 01603 631900 www.thefamilynutritionexpert.com

Eating more fruit and veg… • Put veg in your sandwiches – eg grated carrot • Add veg into sauces – bolognaise works well with carrots, peppers, courgettes, onions etc. You can add veg to packet sauces/curries • Don’t make your veg all soggy – use a steamer • Freeze fruit – and make into icecream/lollies. E.g. Frozen grapes are nice on their own. • Blend frozen blueberries with natural yoghurt and a bit of honey. • Frozen banana, cocoa, milk The Family Nutrition Expert, Catherine Jeans 01603 631900 www.thefamilynutritionexpert.com

Eating more fruit and veg… • Chop up veg and fruit into sticks • Make fruit and veg kebabs – on long sticks • Dip fruit into melted dark chocolate The Family Nutrition Expert, Catherine Jeans 01603 631900 www.thefamilynutritionexpert.com

Eating more fruit and veg… • Veg before a meal – like a starter • Make fruit salad – serve with natural yoghurt or icecream. • Grate fruit into things – e.g. Porridge, or chop into their cereal. Or blend it into yoghurt. • Snack on fruit or veg… • Stew fruit, or make into crumbles. The Family Nutrition Expert, Catherine Jeans 01603 631900 www.thefamilynutritionexpert.com

Smoothies… The Family Nutrition Expert, Catherine Jeans 01603 631900 www.thefamilynutritionexpert.com

SUGAR…. The Family Nutrition Expert, Catherine Jeans 01603 631900 www.thefamilynutritionexpert.com

How much sugar do we consume? • The average Briton consumes 238 teaspoons of sugar each week - often without knowing it! • That’s 34 teaspoons per day… In 1900 – average sugar intake 3 tspns per day 2015 WHO – recommend maximum 6 tspns for women per day, 9 for men

Remember sugar is addictive! The Family Nutrition Expert, Catherine Jeans 01603 631900 www.thefamilynutritionexpert.com

Where does energy come from? • WHAT and HOWyou eat can have a dramatic impact on your energy levels • Glucose is our major source of energy – used to fuel our brain, muscles, digestion, reproduction... • What do we create glucose from? The key to balanced energy is a constant, sustained supply of fuel… Catherine Jeans DipION mBANT CNHC 01603 713200 www.thefamilynutritionexpert.com

Blood Sugar Balance Blood sugar drops – feeling hungry Insulin released Catherine Jeans DipION mBANT CNHC 01603 713200 www.thefamilynutritionexpert.com

Blood Sugar Imbalance Too much insulin released Low blood sugar = stress response… Catherine Jeans DipION mBANT CNHC 01603 713200 www.thefamilynutritionexpert.com

Symptoms of blood sugar imbalance include: tiredness, dizziness, irritability, mood swings, poor concentration, headaches, crying spells, cravings for sweet foods, forgetfulness, clumsiness…. Catherine Jeans DipION mBANT CNHC 01603 713200 www.thefamilynutritionexpert.com

After a few hours… Catherine Jeans DipION mBANT CNHC 01603 713200 www.thefamilynutritionexpert.com

What’s so bad about sugar? • Can stop the immune system • If you eat too much, increased risk of type 2 diabetes, heart disease • Increase inflammation…. Linked to so many conditions including CANCER • Behavioural problems and hyperactivity • Mood swings • Reduced brain power… The Family Nutrition Expert, Catherine Jeans 01603 631900 www.thefamilynutritionexpert.com

Other problems with sugar… Rotting teeth is the most common cause of primary school children being hospitalised in the UK…. The Family Nutrition Expert, Catherine Jeans 01603 631900 www.thefamilynutritionexpert.com

The sweet truth… One teaspoon = 5g sugar • Pasta bake sauce – 1/5 jar – 5g sugar • Mini chocolate swiss roll – 12.4g • Fondant filled chocolate egg – 25.4g • Can of cola – 330ml can – 35g • 30g bowl of crunchy nut – 10.5g • Coco pops 30g bowl – 10.2g • Baked beans – half can – 10.4g • Cream of tomato soup – ½ can – 9.8g The Family Nutrition Expert, Catherine Jeans 01603 631900 www.thefamilynutritionexpert.com

How many teaspoons of sugar in Red Bull? 250ml can 27g as sugar… (6 tspns) Same caffeine as 4 cups coffee! Monster energy drink… 500ml 5 teaspoons of sugar…. Catherine Jeans DipION mBANT CNHC 01603 713200 www.thefamilynutritionexpert.com

What else behaves like sugar? • Anything with a high glycaemic index or load… • FAST –RELEASING FOODS (simple, refined carbs) • White foods – fibre removed • Starchy vegetables– potatoes! Catherine Jeans DipION mBANT CNHC 01603 713200 www.thefamilynutritionexpert.com

What else behaves like sugar? • Dried fruit, grapes, pineapple • Fizzy drinks • Alcohol, stimulants • Caffeine - 2-3 per day good… no more! Also stress, meal skipping Insufficient protein and fibre… Catherine Jeans DipION mBANT CNHC 01603 713200 www.thefamilynutritionexpert.com

Nutrition and Health: what makes a healthy diet?