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Margarines and similar spreads must have a list of their ingredients on the packaging. If the oil used to make the spread has been hydrogenated, it must say this in the ingredients list, too. Hydrogenation is a process of turning liquid oil into solid fat. During this process, a type of trans fat may be formed that raises cholesterol levels in the blood. This increases the risk of coronary heart disease. Evidence suggests that this type of trans fats (found in some foods that contain hydrogenated vegetable oil) may have worse effects on the body than saturated fats. As part of a healthy diet, we should try to reduce the amount of saturated fats and trans fats we eat and replace them with unsaturated fats. And it's also important to reduce the total amount of fat we eat. So for a healthy choice, it's better to choose spreads low in saturates or trans fats and use them sparingly. Many manufacturers of margarines and spreads have reduced trans fats in their products to extremely low levels.
Trans fats (also called trans fatty acids) don't have to be included in the nutritional information provided on a food label unless a specific trans fats claim has been made such as 'low in trans fats'. And they don't need to be listed in the ingredients. However, trans fats can be formed during the process of hydrogenation, which means that some foods that contain hydrogenated vegetable oil also contain trans fats. Hydrogenated vegetable oil must be declared in the ingredients list. This means that if the ingredients list includes hydrogenated vegetable oil, there may also be trans fats in the product. Trans fats count as part of the total fat in the nutritional information on the label. They are not classed as saturates, monounsaturates or polyunsaturates, so they won't be included in the figures for these. Trans fats have a similar effect on blood cholesterol to saturated fats. They raise the type of cholesterol in the blood that increases the risk of coronary heart disease. Some evidence suggests that the effects of these trans fats may be worse than saturated fats. It's important to try to eat less of both saturated fat and trans fats. Food high in saturated fat includes meat, sausages, meat pies, hard cheese, butter, cakes, pastries, biscuits and food containing coconut or palm oil. Generally, people eat a lot more saturated fat than trans fats.
Hydrogenation is one of the processes that can be used to turn liquid oil into solid fat. The final product of this process is called hydrogenated vegetable oil, or sometimes hydrogenated fat. It's used in some biscuits, cakes, pastry, margarine and other processed foods. During the process of hydrogenation, trans fats may be formed. This means that foods that contain hydrogenated vegetable oil (always declared in the ingredients list) may also contain trans fats. The trans fats found in food containing hydrogenated vegetable oil are harmful and have no known nutritional benefits. They raise the type of cholesterol in the blood that increases the risk of coronary heart disease. Some evidence suggests that the effects of these trans fats may be worse than saturated fats. So, as part of a healthy diet we should try to reduce the amount of foods we eat that contain hydrogenated or saturated fats and replace them with unsaturated fats. And it's also important to reduce the total amount of fat we eat. Biscuits, cakes, pastries, meat pies, sausages, hard cheese, butter and foods containing coconut or palm oil all tend to be high in saturated fats, so try not to eat too much of these. Foods that are rich in unsaturated fats include oily fish, avocados, nuts and sunflower, rapeseed and olive oils. Trans fats are also naturally found at very low levels in foods such as dairy products, beef and lamb.
It's true that tinned vegetables and beans are 'processed', but that doesn't mean they aren't good for you. Often people use the term processed food' as shorthand for poor-quality, unhealthy food and there are many processed foods that are high in fat, sugar and salt, and low in vitamins and minerals. But bear in mind that most foods that we eat have been processed in some way - for example, wheat is processed into flour, and milk is processed into cheese. So the fact that food is processed doesn't mean that it automatically becomes an unhealthy choice. Tinned pulses, such as butter beans and kidney beans, contain protein, fibre, iron, calcium and thiamin (also known as vitamin B1). And they are much more convenient than dried pulses, which need to be soaked and cooked for a long time. Choose tins of pulses and vegetables that say 'no added salt', when you can. If there isn't a salt-free option, try to choose the brand that is lowest in salt. You can also reduce the salt content of tinned pulses and veg by draining and rinsing them under running water. Remember that baked beans can be high in salt (and you can't rinse them), so choose lower-salt versions when possible. Tinned vegetables such as green beans, carrots and peas are also convenient because they keep for a long time. Tinned veg contain lower levels of vitamin C than fresh or frozen veg, but they contain more beta-carotene, iron and calcium than freshly boiled veg. Tinned pulses and vegetables count towards the five portions of fruit and veg we should all be aiming to eat every day. One portion is three heaped tablespoons. Try to eat a variety of fruit and veg, including some that are fresh and frozen. Don't eat only tinned or dried fruit and veg, because these are lower in certain vitamins, including vitamin C.
The traditional Pakistani diet can be very healthy because it often contains plenty of vegetables, starchy foods such as rice and bread, and good sources of protein such as meat, fish, beans and pulses. Some Pakistani (and Indian) dishes can be high in saturated fat, but you can reduce this by making some simple changes to your diet and the way you cook. And this will be good for the health of the whole family. Eating too much saturated fat can raise levels of cholesterol in our blood, which increases the chance of developing heart disease. Cutting down on fat will also help you maintain a healthy weight. Foods that are high in saturated fat include ghee, butter, hard margarine, palm oil, coconut oil, coconut cream, hard cheese, fatty meat, sausages and cakes. One of the easiest changes you can make is to cut down on the amount of ghee or oil you use when cooking. Use a spoon to measure, so you know how much you're using. Instead of ghee, try to use rapeseed, sunflower or olive oil, which are high in unsaturated fat. This will lower the amount of saturated fat in the dish without affecting the taste. Here are some other ways to cut down on saturated fat:
Some omega 3 fatty acids are found in certain vegetable oils, such as linseed, flaxseed, walnut and rapeseed, but they aren't the same type of fatty acids found in fish. The omega 3 fatty acids in fish have been shown to help protect against coronary heart disease. But evidence suggests that the type of fatty acids found in vegetable sources may not have the same benefits as those in fish.
Generally, margarine tends to have the same fat content as butter, about 81g fat per 100g. The difference between butter and margarine is the type of fat they contain. Margarine tends to contain unsaturated fat, which is generally better for us than the saturated fat found in butter. Saturated fats are usually solid at room temperature, while unsaturated ones are mainly liquid. By law, margarine can't be labelled 'low fat'. Many of the products sold alongside butter and margarine are low-fat spreads. These can contain up to half the fat of butter or margarine. Both margarine and low-fat spreads are usually fortified with vitamin D, which, among other things, is important for healthy bones. Whether you choose to eat butter, margarine or low-fat spread depends on your taste and personal preference. But bear in mind that we should get no more than 35% of our total daily energy (calories) from fat, and no more than 11% from saturated fat. This means we should eat high-fat foods in small amounts. So, it's OK to eat a small amount of butter as part of a healthy balanced diet, but you might find that using low-fat spreads will help you reduce the amount of fat in your diet, and contribute to an overall healthy diet.
Olive oil is a healthy choice because it is low in saturated fat and high in unsaturated fat. But it is quite expensive and there are other oils that are also good choices. All oils contain varying proportions of different forms of fat. Saturated and unsaturated fats are the main types. As well as aiming to cut down on fat, we should also be trying to replace saturates with unsaturates. There are two types of unsaturated fat, polyunsaturates and monounsaturates. Polyunsaturates, and to a lesser extent, monounsaturates, have been shown to lower blood cholesterol levels and therefore help in reducing the risk of heart disease. Rapeseed oil, which like olive oil contains mostly monounsaturated fat, is a good and cheaper alternative to olive oil. Sunflower, soya bean and corn oil all contain mostly polyunsaturated fat so are also good choices. Some oils are labelled as vegetable oil or blended vegetable oils. All of these are also low in saturated fat and are generally cheaper. But remember, whichever unsaturated oil you use, try to use as little as possible. It can help to measure oil for cooking with tablespoons rather than pouring straight from a container and you can gradually try to reduce the number of spoonfuls you use.
There are two main types of sugar, ones that are in food naturally, such as milk and fruit, and ones that are added to food to make them sweeter. These added sugars shouldn’t make up more than 10% of the energy we get from food and drink each day. This is roughly 70g for men and 50g for women, but varies depending on our size, age and the amount of activity we do. We shouldn’t be cutting down on fruit and milk as they're an important part of a healthy, balanced diet. Added sugars include refined sugars such as table sugar and other lesser known ones such as ‘corn-syrup’, ‘maltose’ and ‘hydrolysed starch’ – so look out for added sugars going by a different name. It’s important to know that fruit juice and honey can also count as added sugars as they're sometimes added to foods to make them sweeter. Fruit juice is still a healthy choice (one 150ml serving can count towards your 5-a-day) however the sugars can damage your teeth, so it’s best to drink it with a meal. Sugars in whole pieces of fruit are less likely to do this because the sugars are contained within the food whereas in fruit juice the sugars are released during the juicing process. Remember you can check whether foods are high in sugar by looking at the label, under ‘carbohydrates, of which sugars’. Use our quick guide below:
Cutting out all sugar is very difficult to do – and more or less impossible to stick to. There are naturally occurring sugars in lots of foods, including fruit and veg, and you don't need to avoid these. However, it's a good idea to try to cut down on foods and drinks that can contain lots of added sugar, such as biscuits, chocolate bars, sweets, jams and fizzy drinks. Both adults and children in the UK eat too much sugar, and more of it comes from fizzy drinks than any other type of food or drink. So cutting down on sugary drinks, such as cola and lemonade, is a good way to reduce the amount of sugar you have. These drinks contain very few nutrients and the added sugar they contain can damage teeth. Fizzy drinks can also fill us up, so we have less appetite for healthier foods. Here are a few ways to cut down on sugar:
There is substantial evidence that reducing the amount of saturated fat you eat can lower your chances of developing coronary heart disease. Because of this, the Agency recommends a low-fat diet. Diets that are high in fat have also been associated with obesity, which is currently reaching epidemic proportions in the UK. And people who are obese are more likely to develop conditions such as diabetes and some cancers. Eating less fat, and especially less saturated fat, leads to lower levels of total cholesterol and LDL (low density lipoprotein) cholesterol in the blood. Levels of these cholesterols are closely related to the risk of coronary heart disease. Many people in the UK are eating too much fat, especially saturated fat. From the age of five, total fat should provide no more than 35% of our food energy (or calories), and saturated fat should provide no more than 11% of our food energy. On average, we are currently getting 35% of our food energy from total fat and 13% from saturated fat. So we are making progress, but many people need to make substantial changes to their diet, especially in relation to saturated fat, to meet these recommendations. To find out if a food is high or low in fat, look at the label. High is more than 20g fat per 100g Low is 3g fat or less per 100g If the amount of fat per 100g is in between these figures, then that is a medium level of fat. To find out if a food is high or low in saturated fat, or ‘saturates’, look at the label. High is more than 5g saturates per 100g Low is 1.5g saturates or less per 100g If the amount of saturates per 100g is in between these figures, then that is a medium level of saturated fat. Remember that the amount you eat of a particular food affects how much fat you will get from it.
The best way to wean yourself off sugary foods and chocolate is to look at the overall balance of foods in your diet. But be careful about self-diagnosis in relation to your blood sugar level. If you have any concerns about your health, contact your GP because craving sugary foods could be a symptom of something else. Sugary foods and starchy foods are both sources of carbohydrate, which is essential for keeping up our energy levels. But it's a good idea to choose starchy foods, such as potatoes, pasta, rice, bread, cereals and fruit as your source of carbohydrate. This is because foods rich in starchy carbohydrates release glucose into the bloodstream more steadily and over a longer period of time than sugary foods, so this helps maintain blood sugar levels. A healthy balanced diet is rich in starchy foods and fruit and veg (you should aim for at least five portions of fruit and veg a day) and contains moderate amounts of meat, fish and meat alternatives, milk and dairy products. Foods containing fat and sugar should be eaten sparingly. Eating breakfast is also important because your body has effectively been fasting since your last meal the evening before. Some research suggests that people who don't eat breakfast tend to snack during the morning – and, of course, the most popular snacks are the sugary foods that you're trying to avoid.
Most people, including children, are having a lot more salt than they should. So it's a good idea to watch your daughter's salt intake – and your own. If children have too much salt, this could affect their health in the future. And it could also give them a taste for salty food, which means they're more likely to continue eating too much salt when they grow up. Eating a diet that is high in salt can increase the chances of heart disease and stroke in later life. This is because salt contains sodium and having too much sodium can cause high blood pressure, also called hypertension. The maximum amount of salt a child should have depends on their age:
Foods such as ready-prepared meals, tinned vegetables, soups and some types of bread, breakfast cereals, biscuits and sauces can be high in salt. In fact, about three-quarters of the salt we eat comes from food products we buy. Most of us eat a lot more salt than we should, so it's a good idea to cut down. This is because salt contains sodium and having too much sodium can raise blood pressure. Adults should try to eat no more than 6g salt (2.4g sodium) each day. Next time you go shopping, compare the labels on different foods, to help you choose those that are lower in salt. Look at the figure for salt per 100g. High is more than 1.5g salt per 100g (or 0.6g sodium) Low is 0.3g salt or less per 100g (or 0.1g sodium) If the amount of salt per 100g is in between these figures, then that is a medium level of salt. Remember that the amount you eat of a particular food affects how much salt you will get from it. It's also a good idea to cut down on the salt we add to cooking or at the table. And try not to overdo salty foods such as crisps, salted nuts, bacon, cheese, pickles and smoked fish.
It's actually very difficult to eat too little salt. And there is little or no evidence that having a low intake of salt has a negative effect on health. Most people in the UK eat much more salt than they should. On average, we're eating 9g salt a day, but we should be having no more than 6g salt (2.4g sodium). It's important not to eat too much salt because salt contains sodium, which can raise blood pressure. And high blood pressure, sometimes called hypertension, increases the risk of stroke and coronary heart disease. Three-quarters of the salt we eat is already in the food we buy. For example, some bread, breakfast cereals, savoury biscuits, tinned vegetables and soups can all be high in salt, as well as ready-prepared meals. So you might be eating more salt than you realise. Next time you go shopping, compare the labels on different foods, to help you choose those that are lower in salt. Look at the figure for salt per 100g. High is more than 1.5g salt per 100g (or 0.6g sodium) Low is 0.3g salt or less per 100g (or 0.1g sodium) If the amount of salt per 100g is in between these figures, then that is a medium level of salt. Remember that the amount you eat of a particular food affects how much salt you will get from it. Foods such as bacon, cheese, anchovies, pickles and smoked fish tend to be quite salty, so it's better not to eat too much of these.
Vegetable oil is usually a blend of different oils. In the UK, the oils used most in vegetable oil are soya, rapeseed, sunflower, maize and palm kernel oils. Where vegetable oil is in pre-packed food, these oils will have been refined. The refining process removes almost all of the proteins from the oil. Since it's the proteins in foods that can cause allergic reactions, sensitive people probably won't react to refined oils. This means that your son should be able to eat packaged foods that contain vegetable oil without having an allergic reaction. However, he should avoid unrefined rapeseed or vegetable oils, because these may still contain the proteins that sensitive people can react to. By law, packaged foods must include a list of ingredients. When 'vegetable oil' appears in the list, this can refer to refined oil made from a range of vegetables or other edible plants, but not olive oil. The various different oils that make up the vegetable oil don't need to be labelled individually.
Most of us are probably eating more salt than the maximum of 6g per day recommended for adults. But there are lots of ways we can reduce the amount of salt we eat. It's not just a case of adding less at the table, although this will help, because about three-quarters of the salt we eat is already in the food we buy. For example, some types of bread, breakfast cereals, savoury biscuits, sauces, tinned vegetables and soups can be high in salt, as well as ready meals. Salt is also known as sodium chloride. The reason we should watch the amount of salt we eat is because it contains sodium, and having too much sodium can raise blood pressure. Having high blood pressure increases the risk of heart disease and stroke. When you're shopping, try comparing the labels on similar foods – sometimes there can be a big difference in the amount of salt they contain. Here are some other ways to cut down on salt:
Babies need only a very small amount of salt – less than 1 g a day up to 12 months. Babies who are breastfed will receive the right amount of salt through breast milk. Infant formula contains a similar amount of salt to breast milk. When you start introducing solid foods, remember not to add salt to foods you give to your baby because their kidneys can't cope with it. Try to limit how much you let your baby eat of foods that are high in salt, such as cheese, bacon and sausages. And avoid giving your baby any foods that aren't made specifically for babies, such as pasta sauces and breakfast cereals, because these can be high in salt.
Salt is made up of two components – sodium and chloride. It's the sodium in salt that can lead to health problems. To work out the amount of salt in a food, multiply the amount of sodium by 2.5. Adults should have no more than 6 grams (g) of salt a day (2.4g sodium). And children should have even less. On average, adults are having about 8.6g of salt a day. This means we are eating 50% more salt than we should. It's a good idea to compare the labels on different foods and choose the one that is lower in salt, or sodium.
We don’t suggest a number of packets of crisps to eat in a week, because it depends on the other types of food you’re eating. But crisps, like other savoury snacks, can be high in calories, fat and salt so should only be eaten occasionally. Why don’t you have a look at the eatwell plate at the link below to see how much of our diet these foods should make up. And remember to go easy on ‘sharer’ or ‘grab’ bags because it can be difficult to know how much you’ve eaten. The levels of salt in crisps can vary quite a lot so it’s definitely worth looking at the nutrition information on the packet and choosing one with less salt. As a guide, if the crisps have more than 1.5g of salt per 100g then they are high in salt. A lot of crisp manufacturers have changed their cooking oils over the last few years to make their crisps healthier by lowering the level of saturated fat in the final packet. But it’s important to remember that some of these products can still be high in fat if they’ve been fried. Foods that are high in fat are also high in energy, and so having a lot of high fat foods in our diet means we might be more prone to putting on weight. Again, you can look at the nutrition information on the packet and choose one that’s lower in fat. Instead of crisps, you could always bump up your 5-a-day by opting for some vegetable sticks like carrots or celery and a homemade tomato salsa.
We should all avoid eating too much salt, whatever our age. This is because salt contains sodium, and having too much sodium can cause high blood pressure (sometimes called hypertension), which increases the risk of heart disease and stroke. So, it's a good idea to keep an eye on how much salt your child is having. Children aged one to three shouldn't have more than 2g salt a day (about 0.8g sodium). It's not just the salt we add to food that we need to look out for – lots of the foods we buy can be high in salt, including some products aimed at children. So remember to check the label and try to choose the lower-salt option. Look at the figure for salt per 100g. High is more than 1.5g salt per 100g (or 0.6g sodium) Low is 0.3g salt or less per 100g (or 0.1g sodium) If the amount of salt per 100g is in between these figures, then that is a medium level of salt. Remember that the amount you eat of a particular food affects how much salt you will get from it. It's also a good idea to try to cut down on the number of salty snacks your child has, such as crisps and biscuits. Give them low-salt snacks, such as dried fruit, raw vegetable sticks, grapes and satsumas, instead.
There are a number of different reasons that someone might get leg cramps and there is no evidence to show that cutting down on salt causes them. If you're concerned about cramps, talk to your GP.
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