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This is the chart for BMI for those under 18

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These and all our growth charts are based on World Health Organisation (WHO) Child Growth Standards, which describe the optimal growth for healthy, breastfed children.

The growth of most children less than four years of age should be plotted on the more detailed UK-WHO 0-4 year growth charts. However, children who have been plotted on the NICM chart up to age two years can transfer straight onto the 2-18 chart.

Please contact growth.charts@rcpch.ac.uk for any further information.

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UK-World Health Organisation growth charts - 2-18 years

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This chart is mainly intended to assess the growth of school age children and young people in primary or secondary care. It includes guidance on the onset and progression of puberty, a BMI centile lookup, an adult height predictor and a mid parental height comparator.

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https://www.indybay.org/newsitems/2006/05/10/18223591.php?show_comments=1

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There is a lot of controversy in nutrition and it often seems like people can't agree on anything.

But there are a few exceptions to this.

Here are the top 10 nutrition facts that everyone actually agrees on (well, almost everyone...).

To improve the taste of processed foods, producers often add sugar to them. This type of sugar is known as added sugar.

Common types of added sugar include table sugar (sucrose) and syrups, such as high-fructose corn syrup.

Everyone knows that eating too much added sugar is unhealthy.

While some think sugar is a simple matter of "empty" calories, others believe it increases the risk of diseases that kill millions of people each year.

It is definitely true that added sugar contains empty calories. There are no nutrients in it, other than sugar. As a result, basing your diet on products high in added sugar may contribute to nutrient deficiencies.

But this is just the tip of the iceberg. There are many other risks associated with excessive sugar intake that are now reaching mainstream attention.

Added sugar is being implicated as a leading cause of obesity, heart disease and type 2 diabetes ().

The high fructose content of added sugar is often blamed.

This is because fructose is metabolized strictly by the liver. High intake has been linked with non-alcoholic fatty liver disease, insulin resistance, elevated triglycerides, abdominal obesity and high cholesterol over time (, , , 5).

However, the role of fructose in disease is controversial and scientists do not fully understand how it works ().

Summary Added sugar provides empty calories and is believed to be a leading cause of diseases that kill millions of people each year.

Omega-3 fatty acids are extremely important for the proper functioning of the human body.

For example, docosahexaenoic acid (DHA), an omega-3 fatty acid derived from animals, makes up about 10-20% of the total fat content in the brain ().

A low intake of omega-3 is associated with a lower IQ, depression, various mental disorders, heart disease and many other serious diseases ().

There are three main types of omega-3 fats: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

ALA comes mostly from plant oils, while the best sources of EPA and DHA are fatty fish, fish oils and certain algal oils. Other good sources of EPA and DHA are grass-fed meat and omega-3 enriched or pastured eggs.

The plant form, ALA, needs to be transformed into DHA or EPA to function correctly in the human body. However, this conversion process is inefficient in humans ().

Therefore, it is best to eat plenty of foods high in DHA and EPA.

Summary A large part of the population is not getting enough omega-3 fats from their diet. Avoiding a deficiency in these essential fatty acids may help prevent many diseases.

People are all unique. Subtle differences in genetics, body type, physical activity and environment can affect which type of diet you should follow.

Some people do best on a low-carb diet, while others are better off on a vegetarian high-carb diet.

The fact is, what works for one person may not work for the next.

To figure out what you should do, a little experimentation may be needed.

Try a few different things until you find something that you enjoy and think you can stick to. Different strokes for different folks!

Summary The best diet for you is the one that works for you and you can stick to in the long term.

Trans fats are formed as a side product when vegetable oils are hydrogenated.

Food producers often use hydrogenation to harden vegetable oils for use in products such as margarine.

Because trans fats have been linked with poor health, margarine free of trans fats is becoming increasingly common.

A high intake of trans fats is associated with various chronic diseases, such as abdominal obesity, inflammation and heart disease, to a name a few (, , ).

I recommend you avoid trans fats as if your life depended on it.

Summary Trans fats form in chemically processed oils and are linked to all sorts of chronic diseases. You should avoid them like the plague.

Vegetables are good for you.

They are rich in vitamins, minerals, fiber, antioxidants and an endless variety of trace nutrients that science has just begun to uncover.

In observational studies, eating vegetables is associated with improved health and a lower risk of disease (, 14, ).

I recommend that you eat a variety of vegetables each day. They are healthy, fulfilling and add variety to your diet.

Summary Vegetables are rich in all sorts of nutrients. Eating vegetables each day is associated with improved health and a lower risk of disease.

Vitamin D is a unique vitamin that actually functions as a hormone in the body.

The skin makes vitamin D when it is exposed to ultraviolet rays from the sun. This is how people got most of their daily requirement throughout evolution.

However, a large part of the world is deficient in this critical nutrient today.

In many places, the sun simply isn't available throughout most of the year.

Even where there is sun, many people tend to stay inside and use sunscreen when they go out. Sunscreen effectively blocks vitamin D generation in the skin.

If you're deficient in vitamin D, then you're actually lacking a major hormone in the body. Deficiency is associated with many serious diseases, including diabetes, cancer, osteoporosis and others (, , ).

To find out if you are at risk, see a doctor and have your blood levels measured.

Unfortunately, it may be difficult to get enough vitamin D from the diet.

If getting more sun is not an option, taking a vitamin D supplement or a tablespoon of cod liver oil each day is the best way to prevent or reverse a deficiency.

Summary Vitamin D is a crucial hormone in the body and many people are deficient in it. Reversing a deficiency can have powerful health benefits.

There are a lot of differing opinions about carbs and fat.

Some think fat is the root of all evil, while others believe carbs are the key players in obesity and other chronic diseases.

But what pretty much everyone agrees on is that refined carbohydrates are not as healthy as unrefined carbohydrates.

Unrefined carbs are basically whole foods that are rich in carbs. These include whole-grain cereals, beans, vegetables and fruits. Refined carbs, on the other hand, are sugar and refined flour.

Whole foods contain numerous beneficial nutrients and antioxidants.

However, when high-carb foods such as grains are processed, the most nutritious parts are stripped off. What is left are massive amounts of easily digestible starch.

Those who base their diets on refined carbs may be lacking in fiber and many other healthy nutrients. As a result, they are at an increased risk of chronic disease ().

Eating refined carbs will also cause rapid spikes in blood sugar. While high blood sugar levels are unhealthy for all people, they are a much greater concern in people with diabetes ().

It is clear that whole grains and unrefined carbohydrates are a lot healthier than their refined, processed counterparts.

Summary Refined carbohydrates like processed grains are unhealthy. They are lacking in nutrients and eating them may lead to rapid spikes in blood sugar and insulin, which can cause all sorts of problems down the line.

"Nutritionism" is the idea that foods are nothing more than the sum of their individual nutrients.

But it's also a trap that many nutrition enthusiasts tend to fall into.

Nuts, for example, aren't just shells loaded with polyunsaturated fat. In the same way, fruits aren't just watery bags of sugar.

These are real foods with a massive variety of trace nutrients.

The vitamins and minerals, the ones you can also get from a cheap multivitamin, are just a small part of the total amount of nutrients in foods.

Therefore, supplements cannot match the variety of nutrients you get from real foods.

However, many supplements can be beneficial, especially those that contain nutrients that are generally lacking in the diet, like vitamin D.

But no amount of supplements will ever make up for a bad diet. Not a chance.

Summary It is much more important to eat real, nutritious foods than to count on supplements to provide the nutrients you need.

"Diets" are ineffective. That is a fact.

They may provide short-term results, but as soon as the diet ends and you start eating junk food again, you will gain the weight back. And then some.

This is called yo-yo dieting and is extremely common.

Most people who lose a lot of weight on a diet end up gaining it back whenever they "stop" the diet.

For this reason, the only thing that can give you actual long-term results is to adopt a lifestyle change.

Summary Adopting a healthy lifestyle is the only way to ensure long-term weight loss and a lifetime of improved health.

Processed food is generally not as healthy as whole food.

As the food system has become more industrialized, the health of the population has deteriorated.

During food processing, many of the beneficial nutrients in the food are removed.

Not only do food producers remove healthy nutrients like fiber, but they also add other potentially harmful ingredients like added sugar and trans fats.

Additionally, processed foods are loaded with all sorts of artificial chemicals, some of which have a questionable safety profile.

Basically, processed foods have less of the good stuff and a lot more of the bad stuff.

The most important thing you can do to ensure optimal health is to eat real food. If it looks like it was made in a factory, don't eat it!

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Top 10 Nutrition Facts That Everyone Agrees on

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There is a lot of controversy in nutrition and it often seems like people can't agree on anything. But there are a few exceptions to this. Here are the top 10 nutrition facts that everyone actually agrees on (well, almost everyone...). To improve the taste of processed foods, producers often add sugar to them.

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An introduction to onions...

The humble onion is found in every kitchen, but its curative powers make it an important medicinal plant too. Like garlic, it is a member of the lily family. There can be no doubting the power of the juices contained in onions; anyone who has ever sliced one and shed a tear is only too aware that they hold something special. Quite apart from its medicinal properties the onion is simply delicious. It forms the basis of so many dishes - whether raw, sautéed, baked, steamed or boiled, that it would be difficult to imagine the cuisine of any country without it.

Ancient healing...

Onions were historically used as a preventative medicine during epidemics of cholera and the plague. They were apparently eaten by Roman emperor Nero as a cure for colds, and its reputation has made onions a popular component in the diets of many countries.
...The onion's revenge: The smell of onions can be a problem, both on the hands and on the breath. After chopping onions, try rinsing the hands with cold water, rubbing them with salt, rinsing again and then washing with soap and warm water. To remove the smell from breath, eat a few sprigs of parsley or an apple to help conceal the odour.
Nutritional highlights

More than just a tasty culinary plant, the onion contains natural sugar, vitamins A, B6, C and E, minerals such as sodium, potassium, iron and dietary fibre. In addition, onions are a good source of folic acid.

The power of raw...

The reason that the onion is so much more active in its raw state than when cooked, is that it contains a variety of organic sulphur compounds, contained in a volatile oil, that provide the health benefits. These are partly destroyed by heat. When eaten raw, its juice can act as an irritant and some people find it difficult to digest. Those who are not tempted by the idea of eating raw onions can follow simple cooking methods that may make them more palatable. For people with sensitive stomachs, this is a far suitable way to enjoy the healthy benefits of onions. Onions baked in their skins, in a similar way to baked potatoes, are also delicious. This method of cooking keeps all the goodness inside, but the resulting flavour is milder and more aromatic than that of raw onions.

rubbed on warts or verrucas are thought by some to encourage them to disappear. In some Arab countries onions mixed with salt and pepper are applied to the scalp as a remedy for hair loss.

Research

Although not nearly as valued a medicinal agent as garlic, onion has been used almost as widely. Onions have been used in folk medicine for the relief of coughs, colds and catarrh, especially asthma, but more recently some of their curative properties have been attributed to a compound called allyl propyl disulphide, which is thought to have a similar effect to insulin in balancing blood sugar levels. This does not mean that the onion can be used as a substitute for insulin therapy; but it may be of help to those who suffer from hypoglycaemia. If you suffer from hypoglycaemia consult your doctor if you have any nutritional queries.

Types of onions

Onions differ in the size, colour and taste. Spring onions are grown in warmer climates and have a milder, sweeter taste. Storage onions are grown in colder weather climates and generally have a more pungent flavour and are usually named by their colour: white, yellow or red. Smaller onions come in many types, such as chives, leeks and shallots.

How to select and store

Globe onions should be clean and hard and have dry, smooth skins. Avoid onions in which the seen stem has developed. Also avoid those that show signs of decay. Onions should be stored at room temperature, away from bright light and in a well ventilated area. Those that are more pungent in flavour such as yellow onions, will keep longer than those with a sweeter tastes such as white onions, since the compounds that produce the sharp taste are natural preservatives as well. All onions should be stored away from potatoes, as they will absorb their moisture and ethylene gas, causing potatoes to spoil more easily. Do not store cooked onions in a metal bowl or storage container as this will cause them to discolour. Freezing chopped onions will cause them to lose much of their flavour.

Cry me a river...
...the compound allyl sulphate which is produced when an onion's ruptured cells are exposed to air is responsible for producing tears. To reduce the production of this compound, chill the onions for half an hour or so before cutting to reduce the activity of the enzyme.

Recipe suggestions

Onions feature as the basis of many classic recipes worldwide. Here are just a few ideas:

Cheese & onion is a partnership not just for crisps:
Easy cheese & onion slice
Cheese & onion pork chops
Caramelised onion & feta pizzas
Cheese & onion soufflé tart

Onion transforms gravy:
Sausages with sticky onion gravy
Sausages with quick onion gravy

Raw onions for the brave and the bold:
Tuna & red onion salad
Tomato & onion salad

Onion soups:
Pea, mint & spring onion soup with Parmesan biscuits
Caramelised onion & barley soup with cheese croutons
Onion soup with herby garlic cheese bread
This page was last reviewed by 31st August 2017 by Kerry Torrens. Kerry Torrens is a qualified Nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food. Jo Lewin works as a Community Nutritionist and private consultant. She is a Registered Nutritionist (Public Health) registered with the UKVRN. Visit her website at www.nutrijo.co.uk or follow her on Twitter @nutri_jo. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
And let's not forget the classic onion ring!
Crispy Cajun onion rings

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The humble onion is found in every kitchen, but its curative powers make it an important medicinal plant too. Like garlic, it is a member of the lily family. There can be no doubting the power of the juices contained in onions; anyone who has ever sliced one and shed a tear is only too aware that they hold something special.

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I've never been a big milk drinker, but I pour it over cereal or granola, add a splash to black tea, and order the occasional cappuccino. Several years ago I discovered almond milk, and making the switch from cow's milk to non-dairy milk felt like a no-brainer. It seemed like everyone around me was giving up dairy for health reasons, and since I wasn't particularly attached to milk I joined in.

But then I learned a little more - and stopped drinking alternative milks altogether. Here's why I made the switch back to cow's milk.

1. I'm not lactose intolerant or allergic to milk.

One of the reasons I initially switched to non-dairy milk was because I learned about the prevalence of lactose intolerance: 65 percent of human population has trouble digesting lactose, the sugar found in milk. For people of East Asian descent like me, that statistic is even more significant: Up to 90 percent of the population is lactose intolerant, and even those who aren't lactose intolerant as a child can develop an intolerance as an adult. Those numbers seemed so high, I was pretty sure I had to have some kind of intolerance.

And yet I have never had a single symptom of lactose intolerance. Drinking a milkshake has never given me gas, abdominal cramps, or any signs of gastrointestinal distress. And I'm definitely not allergic to casein, the protein in milk, which would manifest itself as an immune reaction after drinking milk. As far as I can tell, I digest dairy just fine.

2. I try to stay away from processed foods.

I don't follow a special diet or adhere to any particular eating philosophy except one: I make sure most of what I eat every day is unprocessed food. That means I cook from scratch and read labels carefully, but also indulge in the occasional treat. The key word here is occasional. I believe you can eat anything you want, as long as you eat it in moderation; it's the foods you eat on a daily basis that you need to keep an eye on.

But almost every day I was consuming an industrially processed food with one especially concerning additive: carrageenan.

Carrageenan is an additive derived from seaweed and is used as a stabilizer and thickener. Although it is considered safe by the FDA, some scientists have raised questions about the potentially harmful effects of widespread carrageenan consumption. (You can read a review of the research, published in 2001, here.)

The FDA denied a petition to re-examine the safety of carrageenan and it is still an approved ingredient in organic products, but many companies have reformulated their products to cut out the additive.

Until I had this realization, I had felt so virtuous every time I passed by the milk case at the grocery store and stocked my shopping cart with organic almond milk instead. After, those cartons stuck out like a sore thumb in my basket of fruits, vegetables, meats, and whole grains.

3. I've learned how to pick out quality milk.

Of course, not all milk is created equal. I don't consider cheap milk from sad cows on industrial farms the better alternative. Instead, I seek out the best-quality milk I can find, from local sources when possible. This means milk that is considerably more expensive than the stuff I can buy from the convenience store around the corner, but as with meat and eggs, I think what that extra money buys - better animal welfare, fewer pesticides, support for a more sustainable food system - is worth it.

I don't consume all that much milk, and I don't think I ever will. But I'm also not lactose intolerant, allergic to milk, or vegan, so a small amount of good-quality milk every day is the choice that works best for me. And in dairy-hating, health-obsessed Los Angeles, it's one that feels almost rebellious!

How about you? What kind of milk do you drink and what are the factors that informed your decision?

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Why I Quit Non-Dairy Milk and Went Back to Cow's Milk

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I've never been a big milk drinker, but I pour it over cereal or granola, add a splash to black tea, and order the occasional cappuccino. Several years ago I discovered almond milk, and making the switch from cow's milk to non-dairy milk felt like a no-brainer.

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Nutrition labels can help you choose between products and keep a check on the amount of foods you're eating that are high in fat, salt and added sugars.
Most pre-packed foods have a nutrition label on the back or side of the packaging.

These labels include information on energy in kilojoules (kJ) and kilocalories (kcal), usually referred to as calories.

They also include information on fat, saturates (saturated fat), carbohydrate, sugars, protein and salt.

All nutrition information is provided per 100 grams and sometimes per portion of the food.

Supermarkets and food manufacturers now highlight the energy, fat, saturated fat, sugars and salt content on the front of the packaging, alongside the reference intake for each of these.

You can use nutrition labels to help you choose a more balanced diet.

For a balanced diet:

eat at least 5 portions of a variety of fruit and vegetables every day

base meals on potatoes, bread, rice, pasta or other starchy carbohydrates - choose wholegrain or higher fibre where possible

have some dairy or dairy alternatives, such as soya drinks and yoghurts - choose lower-fat and lower-sugar options

eat some beans, pulses, fish, eggs, meat and other protein - aim for 2 portions of fish every week, 1 of which should be oily, such as salmon or mackerel

choose unsaturated oils and spreads, and eat them in small amounts

drink plenty of fluids - the government recommends 6 to 8 cups or glasses a day

If you're having foods and drinks that are high in fat, salt and sugar, have these less often and in small amounts.

Try to choose a variety of different foods from the 4 main food groups.

Most people in the UK eat and drink too many calories, too much fat, sugar and salt, and not enough fruit, vegetables, oily fish or fibre.
Learn more about eating a balanced diet

Nutrition labels on the back or side of packaging

Nutrition labels are often displayed as a panel or grid on the back or side of packaging.

This type of label includes information on energy (kJ/kcal), fat, saturates (saturated fat), carbohydrate, sugars, protein and salt.

It may also provide additional information on certain nutrients, such as fibre. All nutrition information is provided per 100 grams and sometimes per portion.

How do I know if a food is high in fat, saturated fat, sugar or salt?

There are guidelines to tell you if a food is high in fat, saturated fat, salt, sugar or not.

These are:

Total fat

High: more than 17.5g of fat per 100g
Low: 3g of fat or less per 100g

Saturated fat

High: more than 5g of saturated fat per 100g
Low: 1.5g of saturated fat or less per 100g

Sugars

High: more than 22.5g of total sugars per 100g
Low: 5g of total sugars or less per 100g

Salt

High: more than 1.5g of salt per 100g (or 0.6g sodium)
Low: 0.3g of salt or less per 100g (or 0.1g sodium)

For example, if you're trying to cut down on saturated fat, eat fewer foods that have more than 5g of saturated fat per 100g.

Some nutrition labels on the back or side of packaging also provide information about reference intakes.

Nutrition labels on the front of packaging

Most of the big supermarkets and many food manufacturers also display nutritional information on the front of pre-packed food.

This is very useful when you want to compare different food products at a glance.

Front-of-pack labels usually give a quick guide to:

energy

fat content

saturated fat content

sugars content

salt content

These labels provide information on the number of grams of fat, saturated fat, sugars and salt, and the amount of energy (in kJ and kcal) in a serving or portion of the food.

But be aware that the manufacturer's idea of a portion may be different from yours.

Some front-of-pack nutrition labels also provide information about reference intakes.

Reference intakes

Nutrition labels can also provide information on how a particular food or drink product fits into your daily recommended diet.

Reference intakes are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
Find out more about adult reference intakes

Red, amber and green colour coding

Some front-of-pack nutrition labels use red, amber and green colour coding.

Colour-coded nutritional information tells you at a glance if the food has high, medium or low amounts of fat, saturated fat, sugars and salt:

red means high

amber means medium

green means low

In short, the more green on the label, the healthier the choice. If you buy a food that has all or mostly green on the label, you know straight away that it's a healthier choice.

Amber means neither high nor low, so you can eat foods with all or mostly amber on the label most of the time.

But any red on the label means the food is high in fat, saturated fat, salt or sugars, and these are the foods we should cut down on.

Try to eat these foods less often and in small amounts.

Ingredients list

Most pre-packed food products also have a list of ingredients on the packaging or an attached label.

The ingredients list can also help you work out how healthy the product is.

Ingredients are listed in order of weight, so the main ingredients in the packaged food always come first.

That means that if the first few ingredients are high-fat ingredients, such as cream, butter or oil, then the food in question is a high-fat food.

Food shopping tips

You're standing in the supermarket aisle looking at 2 similar products, trying to decide which to choose. You want to make the healthier choice, but you're in a hurry.

If you're buying ready meals, check to see if there's a nutrition label on the front of the pack, and then see how your choices stack up when it comes to the amount of energy, fat, saturated fat, sugars and salt.

If the nutrition labels use colour coding, you'll often find a mixture of red, amber and green.

So when you're choosing between similar products, try to go for more greens and ambers, and fewer reds, if you want to make a healthier choice.

But remember, even healthier ready meals may be higher in fat and energy than the homemade equivalent.

And if you make the meal yourself, you could also save money.
Get tips on how to eat on a budget

Labelling terms and food safety

To find out more about food labels, including what terms such as "light/lite" and "low fat" mean, and the difference between "use by" and "best before", read more about food labelling terms.

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How understanding food labelling can help you keep a check on the amount of foods you eat that are high in fat, salt and added sugars, as well as help you have a healthier diet and be aware of allergens.

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Nutrition labels can help you choose between products and keep a check on the amount of foods you're eating that are high in fat, salt and added sugars.
Most pre-packed foods have a nutrition label on the back or side of the packaging.

These labels include information on energy in kilojoules (kJ) and kilocalories (kcal), usually referred to as calories.

They also include information on fat, saturates (saturated fat), carbohydrate, sugars, protein and salt.

All nutrition information is provided per 100 grams and sometimes per portion of the food.

Supermarkets and food manufacturers now highlight the energy, fat, saturated fat, sugars and salt content on the front of the packaging, alongside the reference intake for each of these.

You can use nutrition labels to help you choose a more balanced diet.

For a balanced diet:

eat at least 5 portions of a variety of fruit and vegetables every day

base meals on potatoes, bread, rice, pasta or other starchy carbohydrates - choose wholegrain or higher fibre where possible

have some dairy or dairy alternatives, such as soya drinks and yoghurts - choose lower-fat and lower-sugar options

eat some beans, pulses, fish, eggs, meat and other protein - aim for 2 portions of fish every week, 1 of which should be oily, such as salmon or mackerel

choose unsaturated oils and spreads, and eat them in small amounts

drink plenty of fluids - the government recommends 6 to 8 cups or glasses a day

If you're having foods and drinks that are high in fat, salt and sugar, have these less often and in small amounts.

Try to choose a variety of different foods from the 4 main food groups.

Most people in the UK eat and drink too many calories, too much fat, sugar and salt, and not enough fruit, vegetables, oily fish or fibre.
Learn more about eating a balanced diet

Nutrition labels on the back or side of packaging

Nutrition labels are often displayed as a panel or grid on the back or side of packaging.

This type of label includes information on energy (kJ/kcal), fat, saturates (saturated fat), carbohydrate, sugars, protein and salt.

It may also provide additional information on certain nutrients, such as fibre. All nutrition information is provided per 100 grams and sometimes per portion.

How do I know if a food is high in fat, saturated fat, sugar or salt?

There are guidelines to tell you if a food is high in fat, saturated fat, salt, sugar or not.

These are:

Total fat

High: more than 17.5g of fat per 100g
Low: 3g of fat or less per 100g

Saturated fat

High: more than 5g of saturated fat per 100g
Low: 1.5g of saturated fat or less per 100g

Sugars

High: more than 22.5g of total sugars per 100g
Low: 5g of total sugars or less per 100g

Salt

High: more than 1.5g of salt per 100g (or 0.6g sodium)
Low: 0.3g of salt or less per 100g (or 0.1g sodium)

For example, if you're trying to cut down on saturated fat, eat fewer foods that have more than 5g of saturated fat per 100g.

Some nutrition labels on the back or side of packaging also provide information about reference intakes.

Nutrition labels on the front of packaging

Most of the big supermarkets and many food manufacturers also display nutritional information on the front of pre-packed food.

This is very useful when you want to compare different food products at a glance.

Front-of-pack labels usually give a quick guide to:

energy

fat content

saturated fat content

sugars content

salt content

These labels provide information on the number of grams of fat, saturated fat, sugars and salt, and the amount of energy (in kJ and kcal) in a serving or portion of the food.

But be aware that the manufacturer's idea of a portion may be different from yours.

Some front-of-pack nutrition labels also provide information about reference intakes.

Reference intakes

Nutrition labels can also provide information on how a particular food or drink product fits into your daily recommended diet.

Reference intakes are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
Find out more about adult reference intakes

Red, amber and green colour coding

Some front-of-pack nutrition labels use red, amber and green colour coding.

Colour-coded nutritional information tells you at a glance if the food has high, medium or low amounts of fat, saturated fat, sugars and salt:

red means high

amber means medium

green means low

In short, the more green on the label, the healthier the choice. If you buy a food that has all or mostly green on the label, you know straight away that it's a healthier choice.

Amber means neither high nor low, so you can eat foods with all or mostly amber on the label most of the time.

But any red on the label means the food is high in fat, saturated fat, salt or sugars, and these are the foods we should cut down on.

Try to eat these foods less often and in small amounts.

Ingredients list

Most pre-packed food products also have a list of ingredients on the packaging or an attached label.

The ingredients list can also help you work out how healthy the product is.

Ingredients are listed in order of weight, so the main ingredients in the packaged food always come first.

That means that if the first few ingredients are high-fat ingredients, such as cream, butter or oil, then the food in question is a high-fat food.

Food shopping tips

You're standing in the supermarket aisle looking at 2 similar products, trying to decide which to choose. You want to make the healthier choice, but you're in a hurry.

If you're buying ready meals, check to see if there's a nutrition label on the front of the pack, and then see how your choices stack up when it comes to the amount of energy, fat, saturated fat, sugars and salt.

If the nutrition labels use colour coding, you'll often find a mixture of red, amber and green.

So when you're choosing between similar products, try to go for more greens and ambers, and fewer reds, if you want to make a healthier choice.

But remember, even healthier ready meals may be higher in fat and energy than the homemade equivalent.

And if you make the meal yourself, you could also save money.
Get tips on how to eat on a budget

Labelling terms and food safety

To find out more about food labels, including what terms such as "light/lite" and "low fat" mean, and the difference between "use by" and "best before", read more about food labelling terms.

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How understanding food labelling can help you keep a check on the amount of foods you eat that are high in fat, salt and added sugars, as well as help you have a healthier diet and be aware of allergens.

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Those who base their diets on refined carbs may be lacking in fiber and many other healthy nutrients. As a result, they are at an increased risk of chronic disease.

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There is a lot of controversy in nutrition and it often seems like people can't agree on anything.

But there are a few exceptions to this.

Here are the top 10 nutrition facts that everyone actually agrees on (well, almost everyone...).

To improve the taste of processed foods, producers often add sugar to them. This type of sugar is known as added sugar.

Common types of added sugar include table sugar (sucrose) and syrups, such as high-fructose corn syrup.

Everyone knows that eating too much added sugar is unhealthy.

While some think sugar is a simple matter of "empty" calories, others believe it increases the risk of diseases that kill millions of people each year.

It is definitely true that added sugar contains empty calories. There are no nutrients in it, other than sugar. As a result, basing your diet on products high in added sugar may contribute to nutrient deficiencies.

But this is just the tip of the iceberg. There are many other risks associated with excessive sugar intake that are now reaching mainstream attention.

Added sugar is being implicated as a leading cause of obesity, heart disease and type 2 diabetes ().

The high fructose content of added sugar is often blamed.

This is because fructose is metabolized strictly by the liver. High intake has been linked with non-alcoholic fatty liver disease, insulin resistance, elevated triglycerides, abdominal obesity and high cholesterol over time (, , , 5).

However, the role of fructose in disease is controversial and scientists do not fully understand how it works ().

Summary Added sugar provides empty calories and is believed to be a leading cause of diseases that kill millions of people each year.

Omega-3 fatty acids are extremely important for the proper functioning of the human body.

For example, docosahexaenoic acid (DHA), an omega-3 fatty acid derived from animals, makes up about 10-20% of the total fat content in the brain ().

A low intake of omega-3 is associated with a lower IQ, depression, various mental disorders, heart disease and many other serious diseases ().

There are three main types of omega-3 fats: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

ALA comes mostly from plant oils, while the best sources of EPA and DHA are fatty fish, fish oils and certain algal oils. Other good sources of EPA and DHA are grass-fed meat and omega-3 enriched or pastured eggs.

The plant form, ALA, needs to be transformed into DHA or EPA to function correctly in the human body. However, this conversion process is inefficient in humans ().

Therefore, it is best to eat plenty of foods high in DHA and EPA.

Summary A large part of the population is not getting enough omega-3 fats from their diet. Avoiding a deficiency in these essential fatty acids may help prevent many diseases.

People are all unique. Subtle differences in genetics, body type, physical activity and environment can affect which type of diet you should follow.

Some people do best on a low-carb diet, while others are better off on a vegetarian high-carb diet.

The fact is, what works for one person may not work for the next.

To figure out what you should do, a little experimentation may be needed.

Try a few different things until you find something that you enjoy and think you can stick to. Different strokes for different folks!

Summary The best diet for you is the one that works for you and you can stick to in the long term.

Trans fats are formed as a side product when vegetable oils are hydrogenated.

Food producers often use hydrogenation to harden vegetable oils for use in products such as margarine.

Because trans fats have been linked with poor health, margarine free of trans fats is becoming increasingly common.

A high intake of trans fats is associated with various chronic diseases, such as abdominal obesity, inflammation and heart disease, to a name a few (, , ).

I recommend you avoid trans fats as if your life depended on it.

Summary Trans fats form in chemically processed oils and are linked to all sorts of chronic diseases. You should avoid them like the plague.

Vegetables are good for you.

They are rich in vitamins, minerals, fiber, antioxidants and an endless variety of trace nutrients that science has just begun to uncover.

In observational studies, eating vegetables is associated with improved health and a lower risk of disease (, 14, ).

I recommend that you eat a variety of vegetables each day. They are healthy, fulfilling and add variety to your diet.

Summary Vegetables are rich in all sorts of nutrients. Eating vegetables each day is associated with improved health and a lower risk of disease.

Vitamin D is a unique vitamin that actually functions as a hormone in the body.

The skin makes vitamin D when it is exposed to ultraviolet rays from the sun. This is how people got most of their daily requirement throughout evolution.

However, a large part of the world is deficient in this critical nutrient today.

In many places, the sun simply isn't available throughout most of the year.

Even where there is sun, many people tend to stay inside and use sunscreen when they go out. Sunscreen effectively blocks vitamin D generation in the skin.

If you're deficient in vitamin D, then you're actually lacking a major hormone in the body. Deficiency is associated with many serious diseases, including diabetes, cancer, osteoporosis and others (, , ).

To find out if you are at risk, see a doctor and have your blood levels measured.

Unfortunately, it may be difficult to get enough vitamin D from the diet.

If getting more sun is not an option, taking a vitamin D supplement or a tablespoon of cod liver oil each day is the best way to prevent or reverse a deficiency.

Summary Vitamin D is a crucial hormone in the body and many people are deficient in it. Reversing a deficiency can have powerful health benefits.

There are a lot of differing opinions about carbs and fat.

Some think fat is the root of all evil, while others believe carbs are the key players in obesity and other chronic diseases.

But what pretty much everyone agrees on is that refined carbohydrates are not as healthy as unrefined carbohydrates.

Unrefined carbs are basically whole foods that are rich in carbs. These include whole-grain cereals, beans, vegetables and fruits. Refined carbs, on the other hand, are sugar and refined flour.

Whole foods contain numerous beneficial nutrients and antioxidants.

However, when high-carb foods such as grains are processed, the most nutritious parts are stripped off. What is left are massive amounts of easily digestible starch.

Those who base their diets on refined carbs may be lacking in fiber and many other healthy nutrients. As a result, they are at an increased risk of chronic disease ().

Eating refined carbs will also cause rapid spikes in blood sugar. While high blood sugar levels are unhealthy for all people, they are a much greater concern in people with diabetes ().

It is clear that whole grains and unrefined carbohydrates are a lot healthier than their refined, processed counterparts.

Summary Refined carbohydrates like processed grains are unhealthy. They are lacking in nutrients and eating them may lead to rapid spikes in blood sugar and insulin, which can cause all sorts of problems down the line.

"Nutritionism" is the idea that foods are nothing more than the sum of their individual nutrients.

But it's also a trap that many nutrition enthusiasts tend to fall into.

Nuts, for example, aren't just shells loaded with polyunsaturated fat. In the same way, fruits aren't just watery bags of sugar.

These are real foods with a massive variety of trace nutrients.

The vitamins and minerals, the ones you can also get from a cheap multivitamin, are just a small part of the total amount of nutrients in foods.

Therefore, supplements cannot match the variety of nutrients you get from real foods.

However, many supplements can be beneficial, especially those that contain nutrients that are generally lacking in the diet, like vitamin D.

But no amount of supplements will ever make up for a bad diet. Not a chance.

Summary It is much more important to eat real, nutritious foods than to count on supplements to provide the nutrients you need.

"Diets" are ineffective. That is a fact.

They may provide short-term results, but as soon as the diet ends and you start eating junk food again, you will gain the weight back. And then some.

This is called yo-yo dieting and is extremely common.

Most people who lose a lot of weight on a diet end up gaining it back whenever they "stop" the diet.

For this reason, the only thing that can give you actual long-term results is to adopt a lifestyle change.

Summary Adopting a healthy lifestyle is the only way to ensure long-term weight loss and a lifetime of improved health.

Processed food is generally not as healthy as whole food.

As the food system has become more industrialized, the health of the population has deteriorated.

During food processing, many of the beneficial nutrients in the food are removed.

Not only do food producers remove healthy nutrients like fiber, but they also add other potentially harmful ingredients like added sugar and trans fats.

Additionally, processed foods are loaded with all sorts of artificial chemicals, some of which have a questionable safety profile.

Basically, processed foods have less of the good stuff and a lot more of the bad stuff.

The most important thing you can do to ensure optimal health is to eat real food. If it looks like it was made in a factory, don't eat it!

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Top 10 Nutrition Facts That Everyone Agrees on

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There is a lot of controversy in nutrition and it often seems like people can't agree on anything. But there are a few exceptions to this. Here are the top 10 nutrition facts that everyone actually agrees on (well, almost everyone...). To improve the taste of processed foods, producers often add sugar to them.

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https://www.bbc.co.uk/programmes/p028z2z0/episodes/downloads

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cow milk is for baby cows... NOT fully gown humans. 

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cow milk is for baby cows... NOT fully gown humans. 

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milk has the nutrients to help develop a baby cow into a grown up cow. not to develop humans

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https://food.news/2018-09-19-superfood-jujube-fruit-programs-cancer-cells-to-kill-themselves.html

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As many as 75% of older adults in the UK have raised cholesterol levels. While recent research has questioned the link between high cholesterol and heart disease, the official NHS advice remains unchanged: lowering the level of LDL (bad) cholesterol in the body reduces the risk of heart attack and stroke. Too much of the bad stuff causes fatty deposits to build up in the arteries, upping the risk.

Studies show you can lower the levels of bad cholesterol in your body by exercising regularly, stopping smoking and taking medication such as statins.

Diet-wise, cutting down on saturated fat should be your main priority but it's also helpful to chow down on cholesterol-lowering foods.
How to lower your cholesterol levels
Oats

Swapping your breakfast toast for a bowl of porridge could work wonders on your cholesterol levels. "Oats are wholegrains and contain a soluble fibre called beta-glucan, which can help lower your cholesterol levels if you have 3g or more of it daily, as part of a healthy diet," says British Heart Foundation dietitian Victoria Taylor.

Studies show that 3g of buta-glucan a day contained in a large bowl of porridge can reduce LDL cholesterol levels by an average of 7%.
Find the best porridge recipes
Barley

A hearty low fat, low GI addition to a stew or soup, pearl barley is good for your ticker as well as your waistline.

Like oats, the healthy wholegrain is an excellent source of beta-glucan soluble fibre. Beta-glucan binds excess cholesterol, preventing it from being absorbed by the body, and stimulates the production of bile acids in the liver, which also lowers levels of cholesterol in the bloodstream. You can't go wrong.
Superfood carbs: ancient grains to try
Soy

Naturally low in fat, soy is a staple of Heart UK's Ultimate Cholesterol Lowering Plan, along with wholegrains, pulses, nuts and foods fortified with sterols and stanols. And for very good reason.

According to Heart UK, studies suggest you can reduce your cholesterol levels by around 6% if you include just 15g soy protein per day in your diet - that's around two glasses of soy milk, a small plate of tofu or a generous portion of edamame beans.
How to include tofu in your diet
Walnuts

Including a couple of handfuls of unsalted nuts a day in your diet is strongly recommended if you want to cut your risk of heart attack and stroke. A number of studies have concluded that a diet rich in nuts such as walnuts and almonds can lower LDL cholesterol levels by up to 10%.

"Nuts are high in heart-healthy monounsaturated fats, soluble fibre and plant sterols, and can help to reduce both total and LDL cholesterol," says dietitian Helen Bond.
10 healthy reasons to eat more nuts
Apples

It turns out an apple a day really can keep the doctor away. Apples are an excellent source of pectin, a soluble fibre that forms a gel when it comes in contact with water, making it a handy ingredient for jams and jellies.

In the body, this gel binds to excess cholesterol and stops it from being absorbed. In fact, a diet rich in pectin-containing foods may lower LDL cholesterol by as much as 10%.
Take a look at our delicious apple recipes
Beans

Like your baked beans, hummus and butter bean mash? You're in luck. Beans and other legumes such as lentils and peas are exceptionally high in fibre, both insoluble and soluble, which as we know, mops up excess cholesterol in the body, lowering overall levels of the bad stuff.

If your digestive system can handle it, upping your intake of beans in your diet is an easy way to reduce your LDL cholesterol.
How much fibre do you really need?
Rapeseed oil

A diet high in saturated fat can increase the amount of cholesterol in the blood. Replacing these artery-clogging fats with heart-healthy monounsaturated alternatives can make all the difference to your IDL cholesterol levels.

Olive oil is a super-effective cholesterol-lowering fat but rapeseed oil contains more beneficial omega-3 fatty acids and less saturated fat, which is found in small quantities in most fats believe it or not. Use this oil when you can for cooking and salad dressings.
The health benefits of different edible oils
Avocados

A recent US study reported that participants who ate one and a half avocados a day had significantly reduced total cholesterol levels - which comes as no surprise.

Avocados are loaded with heart-friendly monounsaturated fats that are proven to lower LDL cholesterol in the body, not to mention natural plant sterols, which research shows also help keep cholesterol levels in check.
Simple and delicious - avocado on toast
Spinach

Spinach and other leafy greens like kale contain lutein, a carotenoid antioxidant that has been shown to lower levels of bad cholesterol in the bloodstream and prevent the fatty deposits accumulating in the arteries.

Spinach and similar leafy greens are also high in insoluble and soluble fibre, bolstering their cholesterol-busting prowess. To reap the benefits, aim for a portion of leafy greens as part of your five-a-day.
Visit our spinach recipe section for inspiration
Foods fortified with sterols and stanols

Plant sterols and stanols have been shown to lower cholesterol levels in scientific studies. Although the NHS states there is zero solid evidence they reduce the risk of heart attack or stroke, it's still worth including foods fortified with these substances in your diet, which form part of Heart UK's Ultimate Cholesterol Lowering Plan. Look out for fortified margarines, breakfast cereals and juices next time you do your food shopping. Find out more on the Heart UK website.
Foods engineered for health

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10 superfoods that lower bad cholesterol

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As many as 75% of older adults in the UK have raised cholesterol levels. While recent research has questioned the link between high cholesterol and heart disease, the official NHS advice remains unchanged: lowering the level of LDL (bad) cholesterol in the body reduces the risk of heart attack and stroke.

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Going Off Cow's Milk?, The Food Chain - BBC World Service

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https://www.bbc.co.uk/news/health-44483081?intlink_from_url=https://www.bbc.co.uk/news/topics/ce1qrvlegnxt/diet-nutrition&link_location=live-reporting-story

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https://www.nutrition.org.uk/nutritioninthenews/headlines/diet-drinks-make-you-fat.html

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https://www.bbc.co.uk/news/health-44483081?intlink_from_url=https://www.bbc.co.uk/news/topics/ce1qrvlegnxt/diet-nutrition&link_location=live-reporting-story

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low calorie drinks do not offer a benefit for weight loss and may even make you fatter. This is based on a paper published in the journal PloS Medicine which states that there is an absence of consistent evidence to support the role of low calorie drinks in weight control and that they should not be promoted as part of a healthy diet.

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https://www.bbc.co.uk/news/uk-scotland-glasgow-west-45110151?intlink_from_url=https://www.bbc.co.uk/news/topics/ce1qrvlegnxt/diet-nutrition&link_location=live-reporting-story

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Why Active Adults and Athletes Eat White Potatoes. ... Potatoes are also indicated to be a healthycarbohydrate having an important role in a nutritiousdiet. The potato is now the most consumed vegetable in the United States. White potatoes are full of essential nutrients, vitamins and an excellent source of fiber.

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The Nutrient Value of Tubers

Potatoes have been labeled a bad carbohydrate for decades through inaccurate scientific feedback and marketing. Past studies have linked white potatoes to increased weight gain and Type-2 diabetes. Older reports from Harvard University research even indicated potatoes were a fattening starch not worthy of vegetable status. All the bad press and diet trends restricting carbs have caused many of us to eliminate them from our diet.

Past studies failed to include all the facts about what kind of potatoes research participants were consuming. Details of the research revealed volunteers were eating large amounts of French fries and potato chips. Of course, consuming fries and chips would be unhealthy, promote weight gain, obesity, and even illness. Unfortunately, research made the mistake of labeling the potato as a bad carbohydrate without taking these very important details into consideration.

Current research has debunked these old unhealthy claims about white potatoes. It turns out, the potatoes are not to blame but how they are prepared or processed. New discoveries indicate white potatoes are an excellent plant food part of a healthy diet.

According to an article published in the Journal of Advances in Nutrition, white potatoes should be included as a vegetable in all food guides because they contain essential nutrients. Potatoes are also indicated to be a healthy carbohydrate having an important role in a nutritious diet. The potato is now the most consumed vegetable in the United States.

White potatoes are full of essential nutrients, vitamins and an excellent source of fiber. They are also indicated to contain high-quality protein because of their superior amino acid composition. During food testing, it was determined potatoes exceeded the recommended amino acid levels for lysine, methionine, threonine, and tryptophan. Amino acids, especially lysine play a vital role in muscle repair.

The carbohydrate or starchy part of the potato ranks high on the glycemic index (GI). This means it enters the bloodstream faster but endurance athletes love this fact. Food is your fuel and a plain baked potato makes an excellent meal before a challenging workout.

Leslie Bonci, R.D., Director of Sports Medicine Nutrition at the University Pittsburgh Medical Center, recommends adding a small amount of protein or healthy fat to slow down the GI profile. This will allow for slow-release energy during a hard workout or long distance run.

Potatoes and Protein Content

According to a study on white potatoes, they contain quality plant protein. The quality of plant protein is determined by its amino acid composition and digestibility. Amino acid quality is given a score based on amino acids contained within a food compared with human body amino acid requirements. Potatoes are said to exceed the recommended level for all four essential amino acids - lysine, methionine, threonine, and tryptophan.

Potato protein content is lower (5g for one medium potato), but the digestibility and amino acid value have been rated very good. This means the body digests and absorbs most of the amino acids from consuming a potato. In fact, depending on the potato, almost 90 percent of the protein is absorbed. This value is biologically comparable to the value of whole egg protein (100% absorption).

Other research feedback about potato protein indicates the biological value (proportion retained for growth or maintenance divided by the amount absorbed) is higher than soybeans and legumes. The excellent amino acid rating and other important findings have determined potato protein to be of high quality and beneficial for a healthy diet.

The American Society of Nutrition (ASN) shared extensive research and presented findings on the health benefits of potatoes. Several researchers discussed why potatoes are an important part of a healthy diet.

One study targeted young women of child-bearing age and the importance of a healthy lifestyle and nutritious diet. It was suggested young women are only eating 50 percent of the recommended daily allowance for vegetables including white potatoes. Nutrients are crucial before, during and after pregnancy to optimize health for both mother and child. In order to increase the nutrient profile for these women, it was suggested to add potassium-rich potatoes to their diets.

Additional research compared potatoes to other carbohydrates combined with a lean meat when consumed by young children. Results showed children to eat 30 percent fewer calories when served boiled mashed potatoes. Also, post-meal glucose and insulin were not significantly different than before eating. The findings suggest a glycemic index (GI) reading is unreliable if the potatoes are combined with other food. In fact, eating potatoes with protein or a healthy fat is shown to slow insulin or glucose release. These findings are similar to results found in adults.

Another study looked at the potassium in potatoes compared to a dietary supplement. According to research, only three percent of Americans meet the recommended intake of 4700 mg/d of potassium. Potatoes are a rich source of potassium providing 19-20 percent in the American diet. Limited studies have examined setting dietary requirements for potassium using food. However, a first-of-its-kind study by a team of researchers at Purdue University discovered the bioavailability of potassium in potatoes is significantly better than it is from supplements. This means the body is able to absorb and utilize potassium more efficiently when eating white potatoes.

Potatoes Sustain Your Workouts

Potatoes are actually one of the most consumed vegetables in America. They are also an inexpensive source of valuable nutrients. At least 50 percent of the population prepares potatoes the right way by roasting, baking, or boiling them to maintain nutritional value.

According to an article published by the American Dietetic Association, eating a large baked potato is just as effective as pasta to prepare athletes for intense workouts of long duration. The healthy carbohydrates are shown to provide adequate energy and ward off hunger for hours. One medium baked white potato is approximately 170 calories, 37g of carbs, 5g of protein, and 4g of fiber with absolutely no fat.

Potatoes also contain a good amount of lysine, an essential amino acid and one of the building blocks for protein. The high-quality plant protein found in potatoes is shown to promote muscle growth and proper organ function. It's also indicated to burn fat more efficiently promoting overall body fat reduction.

Active adults and athletes are taking advantage of the positive energy and muscle building benefits of white potatoes. The phytochemicals, antioxidants, and essential nutrients are also shown to support good health. It appears enough evidence has been provided to support potatoes as a nutritious food to stay in your diet.

Bake or boil your potatoes instead of frying.

Avoid high-fat toppings like sour cream, cheddar cheese, and butter.

Bake potato wedges and use a no sugar added organic ketchup.

Enjoy your baked potato topped with plain Greek yogurt instead of sour cream or butter.

Prepare mashed potatoes using a no to low-sodium chicken or vegetable broth, fat-free or low-fat milk, or low-fat plain Greek yogurt.

Potato chips are not a vegetable serving.

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Are White Potatoes Considered Part of a Healthy Diet?

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The Nutrient Value of Tubers Potatoes have been labeled a bad carbohydrate for decades through inaccurate scientific feedback and marketing. Past studies have linked white potatoes to increased weight gain and Type-2 diabetes. Older reports from Harvard University research even indicated potatoes were a fattening starch not worthy of vegetable status.

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Clay McNight

Clay McNight is currently a nutrition writer with Demand Media Studios.

Vegan diets, when planned properly, are healthy and can even lower the risk of certain diseases, according to the American Dietetic Association. They can be appropriate for individuals in all stages of life, including infancy, childhood, pregnancy and lactation. It is important to note, however, that there is a risk of being deficient in certain nutrients if the vegan diet is not carefully planned. Those who adhere to strict vegan diets are at risk for less than adequate intakes of protein, omega-3 fatty acids, iron, calcium, zinc, iodine and vitamins D and B-12.

Video of the Day

Because animal foods such as meat, dairy, eggs, fish and fowl are among the best sources of protein, vegans can sometimes lack sufficient protein in their diets. The American Dietetic Association, however, notes that protein requirements can be met if a variety of plant proteins are consumed. Complementary proteins, specifically, can be very helpful in providing all the essential amino acids required by the body. Complementary proteins are made up by two incomplete proteins, such as beans and rice, that, when combined, form a complete protein. These proteins do not need to be consumed at the same meal, just during the same day.

Though vegan diets are often rich in omega-6 fatty acids, they can lack sufficient amounts of omega-3 due to the restriction of omega-3-rich foods, including eggs, fish and other seafood. The omega-3 fatty acids found in animal sources, which include eicosapentaenoic acid and docosahexaenoic acid, are important for cardiovascular, brain and eye health. Plant foods rich in omega-3, such as flaxseed, only contain another type of fatty acid, known as alpha-linolenic acid. Vegans can purchase soy milk and breakfast bars fortified with DHA, as well as DHA supplements derived from microalgae. Because DHA can be retroconverted to EPA, sources containing DHA are sufficient for vegan diets.

Vitamin D is important for bone health, and low levels have been linked to reduced bone mass. Sunlight exposure is best source of vitamin D. Therefore, vegans who do not get regular sun exposure need to consume dietary vitamin D through either fortified foods or supplements, since vitamin D occurs naturally in very few foods. Vegan sources of vitamin D that are often fortified include soy milk, rice milk and orange juice. Lack of vitamin B-12 is one of the biggest concerns with vegan diets, especially because vegan diets are typically rich in folacin, which can mask B-12 deficiency symptoms. Severe B-12 deficiencies can result in both anemia and dementia, notes Harvard Medical School. So, if you're a vegan, be sure to consume B-12 fortified foods such as soy and rice beverages and breakfast cereals, or supplements.

Because the bioavailability of iron in vegan diets is lower than in traditional diets, vegans should consume 1.8 times the amount of iron consumed by nonvegans. Good sources of iron for vegans include dried beans and dark, leafy green vegetables. Zinc is another mineral whose bioavailability is lower in vegans than in nonvegans. Vegan sources of zinc include legumes, soy products, grains and nuts. Some research suggests that because plant-based diets are low in iodine, vegans who do not consume key sources of iodine, including iodized salt and sea vegetables, are more likely to be deficient in the mineral. The American Dietetic Association notes that vegans tend to fall below the recommended intake of calcium. The calcium in certain calcium-rich vegetables, such as Swiss chard and spinach, is not absorbed well, making fortified foods such as fruit juices, breakfast cereal and soy and rice milk among the best choices for vegans.

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Vegan diets, when planned properly, are healthy and can even lower the risk of certain diseases, according to the American Dietetic Association. They can be appropriate for individuals in all stages of life, including infancy, childhood, pregnancy and lactation. It is important to note, however, that there is a risk of being deficient in certain...

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The British Specialist Nutrition Association (BSNA) Ltd. is the voice of the specialist nutrition industry in the UK. See information on our secretariat and board membership.

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Diet drinks make you fat

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Scientists at the Salk Institute found that mice lacking the biological clocks thought to be necessary for a healthy metabolism could still be protected against obesity and metabolic diseases by having their daily access to food restricted to a 10-hour window.

The work, which appeared in the journal Cell Metabolism on August 30, 2018, suggests that the health problems associated with disruptions to animals' 24-hour rhythms of activity and rest -- which in humans is linked to eating for most of the day or doing shift work -- can be corrected by eating all calories within a 10-hour window.

"For many of us, the day begins with a cup of coffee first thing in the morning and ends with a bedtime snack 14 or 15 hours later," says Satchidananda Panda, a professor in Salk's Regulatory Biology Laboratory and the senior author of the new paper. "But restricting food intake to 10 hours a day, and fasting the rest, can lead to better health, regardless of our biological clock."

Every cell in mammals' bodies operates on a 24-hour cycle known as the circadian rhythm -- cellular cycles that govern when various genes are active. For example, in humans, genes for digestion are more active earlier in the day while genes for cellular repair are more active at night. Previously, the Panda lab discovered that mice allowed 24-hour access to a high-fat diet became obese and developed a slew of metabolic diseases including high cholesterol, fatty liver and diabetes. But these same mice, when restricted to the high-fat diet for a daily 8- to 10-hour window became lean, fit and healthy. The lab attributed the health benefits to keeping the mice in better sync with their cellular clocks -- for example, by eating most of the calories when genes for digestion were more active.

In the current study, the team aimed to better understand the role of circadian rhythms in metabolic diseases by disabling genes responsible for maintaining the biological clock in mice, including in the liver, which regulates many metabolic functions. The genetic defects in these clock-less mice make them prone to obesity, diabetes, fatty liver disease and elevated blood cholesterol. These diseases further escalate when the animals are allowed to eat fatty and sugary food.

To test whether time-restricted eating could benefit these "clock-less" mice, Panda's team put them on one of two high-fat diet regimes: one group had access to food around the clock, the other had access to the same number of calories only during a 10-hour window. As the team expected, the group that could eat at any time became obese and developed metabolic diseases. But the group that ate the same number of calories within a 10-hour window remained lean and healthy -- despite not having an internal "biological clock" and thereby genetically programmed to be morbidly sick. This told the researchers that the health benefits from a 10-hour window were not just due to restricting eating to times when genes for digestion were more active.

"From the previous study, we had been under the impression that the biological clock was internally timing the process of turning genes for metabolism on and off at predetermined times," says Amandine Chaix, a staff scientist at Salk and the paper's first author. "And while that may still be true, this work suggests that by controlling the animals' feeding and fasting cycles, we can basically override the lack of an internal timing system with an external timing system."

According to the researchers, the new work suggests that the primary role of circadian clocks may be to tell the animal when to eat and when to stay away from food. This internal timing strikes a balance between sufficient nutrition during the fed state and necessary repair or rejuvenation during fasting. When this circadian clock is disrupted, as when humans do shift work, or when it is compromised due to genetic defects, the balance between nutrition and rejuvenation breaks down and diseases set in.

As we age, our circadian clocks weaken. This age-dependent deterioration of circadian clock parallels our increased risk for metabolic diseases, heart diseases, cancer and dementia.

But the good news, say the researchers, is that a simple lifestyle such as eating all food within 10 hours can restore balance, stave off metabolic diseases and maintain health. "Many of us may have one or more disease-causing defective genes that make us feel helpless and destined to be sick. The finding that a good lifestyle can beat the bad effects of defective genes opens new hope to stay healthy," says Panda.

The lab next plans to study whether eating within 8-10 hours can prevent or reverse many diseases of aging, as well as looking at how the current study could apply to humans. Their website, mycircadianclock.org, allows people anywhere in the world to sign up for studies, download an app and get guidance on how to adopt an optimum daily eating-fasting cycle. By collecting daily eating and health status data from thousands of people, the lab hopes to gain a better understanding of how a daily eating-fasting cycle sustains health.

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diet and weight loss; diseases and conditions; obesity; nutrition research; dieting and weight control; eating disorders; mice; food; developmental biology

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Eating in 10-hour window can override disease-causing genetic defects, nurture health: Periods of fasting can protect against obesity and diabetes

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Scientists at the Salk Institute found that mice lacking the biological clocks thought to be necessary for a healthy metabolism could still be protected against obesity and metabolic diseases by having their daily access to food restricted to a 10-hour window.

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Many yoghurts are full of sugar and the public should not be lulled into thinking they are eating healthy products, researchers say.

The conclusion comes after a study of almost 900 yoghurts on sale in UK supermarkets.

The Leeds University-led research found that organic yoghurts were among the most sugary types - containing more sugar per 100g than cola.

Only natural and Greek-style yoghurts could be classed as low in sugar.

The study - published in BMJ Open - comes as government health officials are encouraging manufacturers to reduce the amount of sugar consumed by the public.

Yoghurts have been identified as one of the food types on which Public Health England wants to see progress.

This research was undertaken shortly after the launch of the sugar-reduction programme.

Unsurprisingly, yoghurt desserts contained the most sugar - an average of 16.4g per 100g.

This category also included some products that did not contain yoghurt, such as chocolate mousse and creme caramel.

The second most sugary product was organic yoghurts with a typical 13.1g per 100g.

Children's yoghurts typically contained 10.8g per 100g, the equivalent of more than two sugar cubes, the study found.

By comparison a 100g serving of a typical cola contains 9g of sugar.

The NHS recommends that children aged four to six have no more than 19g of sugar, or five sugar cubes a day, and it is advised that those aged seven to 10 consume less than 24g daily.

To be classed as low sugar there needs to be no more than 5g per 100g.

Only 9% of products surveyed were below this threshold.

How much sugar was in the yoghurt?

Desserts - 16.4g per 100g

Organic - 13.1g per 100g

Flavoured - 12g per 100g

Fruit - 11.9g per 100g

Children's - 10.8g per 100g

Dairy alternatives - 9.2g per 100g

Drinks - 9.1g per 100g

Natural and Greek - 5g per 100g

Since the fieldwork for the study was carried out - at the end of 2016 - progress has been made on reducing sugar consumption from yoghurts.

A report published in May showed sugar content in yoghurts had been reduced by 6% in the first year, making it the only food category to exceed the 5% target. By 2020, it is expected sugar will be reduced by 20%.

PHE chief nutritionist Dr Alison Tedstone said this showed "positive steps" were being made.

But Dr Bernadette Moore, lead researcher of this study, said: "Even if we take the reduction into account, most of these yoghurts will still not be low in sugar.

"I think people, including parents, will be surprised to know just how much sugar there is in yoghurt.

"My advice would be to buy natural yoghurt and mix in your own fruit."
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Many yoghurts are full of sugar and the public should not be lulled into thinking they are eating healthy products, researchers say. The conclusion comes after a study of almost 900 yoghurts on sale in UK supermarkets. The Leeds University-led research found that organic yoghurts were among the most sugary types - containing more sugar per 100g than cola.

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The National Nutrition Week will be observed throughout the country from 1st to 7th September. The theme of for year 2017 is " Optimal Infant & Young Child Feeding Practices: Better Child Health ".

The objective of this event is to intensify awareness generation on importance of nutrition for health which has an overall impact on development, productivity, economic growth and ultimately National development.

Key Facts

During this week, Food and Nutrition Board of Ministry of Women & Child Development will coordinate with concerned Department of the State/UT Governments, NGOs, National Institutions and organize State/UT Level Workshops, Functionaries, Orientation Training of Fields Awareness Generation Camps, Community meetings.

Moreover, large numbers of awareness activities were organized at state, district and village levels. One day workshops to sensitize and for capacity building of State/Districts Level officers on importance of nutrition for better health will be also held.

Mini exhibition on nutrition displaying low cost nutritious diets and its importance for different age groups will also be organized at grassroots level. Besides, awareness generation on weight management and its importance through Body Mass Index (MBI) will also be held for adolescent boys and girls.

Importance of Nutrition

Nutrition is important survival, health and development issue for current and succeeding generations. All age groups represent National Economic Asset, so improving nutritional status of population is imperative for National Development.

Concerns

Under nutrition in young children continues to be a major public health problem in India. Child born underweight has impaired immune function and increased risk of diseases in their later life. Malnourished children tend to have lower IQ and impaired cognitive ability, which affects their school performance and productivity in later life. According to the NFHS4, there is no improvement in the nutritional status, especially among women and children even though level of underweight has decreased by 6.8%, stunting by 9.6%, anaemia by 11% as compared to NNHS-3 figures.

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The National Nutrition Week will be observed throughout the country from 1st to 7th September. The theme of for year 2017 is " Optimal Infant & Young Child Feeding Practices: Better Child Health ". The objective of this event is to intensify awareness generation on importance of nutrition for health which has an overall impact on development, productivity, economic growth and ultimately National development.

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eating in a 10-hour window can override disease
causing genetic defects

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The sugar tax is a "tax for love" and should be extended to cover milkshakes and other milky drinks, celebrity chef Jamie Oliver has said.

Speaking to MPs, he said Britain's obesity crisis had become a "national security issue," as he called for sweeping measures, including restrictions on junk food advertising.

Mr Oliver was giving evidence to a Commons inquiry on childhood obesity alongside celebrity chef Hugh Fearnley-Whittingstall.

The pair called for the extension of sugar taxes, which were brought in for non-dairy drinks last month, along with a clampdown on marketing of unhealthy foods, and a ban on TV junk food advertising before 9pm.

Later this year the Government is expected to announce new measures to tackle childhood obesity.

Its first strategy, published in August 2016, set out plans for a sugar tax on soft drinks, but did not clamp down on marketing or advertising of unhealthy foods.

The plans met criticism from some food campaigners, with Theresa May's former chief of staff boasting that they had "saved Tony the Tiger" - the mascot for Kellogg's Frosties.

Mr Oliver urged ministers to go further this time, as he described the sugar tax as a "fantastic policy" suggesting it should be extended to cover sugary dairy drinks.

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Jamie Oliver: Sugar tax is 'a tax for love' and should be extended to milkshakes

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The sugar tax is a "tax for love" and should be extended to cover milkshakes and other milky drinks, celebrity chef Jamie Oliver has said. Speaking to MPs, he said Britain's obesity crisis had become a "national security issue," as he called for sweeping measures, including restrictions on junk food advertising.