BBC Joanne Malin on Nutrition and Healthy Food

just wondering actually I do you're having a healthy lunch today if you are you can polish your halo if you're maybe tucking into what would it be broccoli steamed chicken or maybe some oily fish perhaps today and lots of fruit and veg then well we're envious in fact we're talking nutrition because it's Tuesday it's a good health day and we're focusing on nutrition and also today particularly looking at some of the things that I have kids are eating let's face it back to school this week whether you're having to do pack lunches that fit in with the criteria or just trying to make sure they do eat a bit more fruit and veg so joining me this lunchtime is Bob here a nutritionist and pharmacist so bad thank you for joining us this afternoon and as you can ask it you having a very healthy lunch today yes I am which is it's going to be smoked salmon with vegetables and very nice and you somebody who often prepares your own food to make sure you can eat healthily no matter where you are and most of the time I do yeah I tend to plan in advance and always keep if I haven't got time to eat a meal at least keep a healthy snack in my bag now when you say a healthy snack in your bag I think this is where a lot of us fall down we're pretty good at eating some of the good things but then it's the snack front isn't it and research has shown that during the Olympics and the Paralympics we've been eating 10% more chocolate and crisp we've all gone out to the shop and bought chocolate and crisps to then sit and watch all these brilliant athletes and I'm guilty as charged so what are healthy snacks that you can have to carry around with you to avoid that happening really it depends on your lifestyle and your level of activity but always try to involve a snack that has some amount of protein and so dances have nuts and seeds with a bit of fruit or you know if you really got a rush about you can get snack bars things like bounce balls and raw food bars so they all contain a little bit of fruit veg and protein extracts keeps you going keeps your blood sugar sugar levels and staple throughout the day that's the main thing and when you say about fruit I would think that apples obviously the easiest thing but they're pretty user friendly they don't get too squashed around although when I see it in the shops where you can buy apples that are already chopped up in little plastic bags I do wonder have we really lost the ability to just bite an apple there with so convenience led that we need to do that so when Apple is probably the the simple one on the fruit front this week being back-to-school week so particular looking at what our kids are eating we try and get them to eat healthy at home and then they go off to school and well how do you do that how do you give them a PAP lunch they're actually going to eat but it's gonna be healthy but it's not gonna be left in the box when they come home at night that is currently a challenge I think it comes down to habits especially at home what the children are used to eating especially from a very young age if they tend to eat healthy snacks and healthy meals from a young onset then they become accustomed to eating those kind of foods that won't be classed as junk however when they do get into school they can be easily influenced by what's around them so you might set out with a good intention and provide them with a healthy balanced meal but chances are if they're in an environment where there's lots of other kids eating you know your crisps and your sweets and your chocolates and your sugary drinks it can be quite tempting and of course children like to share so how do we get the motive eat a bit healthy so say somebody says to you okay as a nutritionist then and if the kids won't eat vegetables or fruit how do you introduce them what what ideas do you have initially I would suggest cutting down the sugar because when they eat sugary foods and sugary snacks it suppresses their hunger also they've become quite accustomed to sweet foods and it affects their palate that I would probably recommend introducing foods sort of disguise or make fun you know make sort of carrot sticks and introduce not you know snaps the celery one of just to see what they're like or play games with them and you can prepare the foods in different ways you can steam them you can you know eat them raw and fresh combine them even include children in the preparation I think if they feel they've had a part to play in making the meal but be more you sort of willing to try out eating different types of food and it is interesting I think because often we think that children won't like certain flavors and yet I've yet to meet a child that doesn't like the idea of a chicken curry and rice and so you can have quite a strong palate or eating fish because all the kids will eat fish fingers but you'd think they won't eat other fish so often we think of oily fish as being really good for building our brains whether we're younger or older and yet we don't always feel that we can give those sort of food so do you think that's a good thing to start with I think it's down to again habits at home it depends what you've brought the child upon eating in the first place and what they've been exposed to and that will affect how willing they are to try new things oily fish is really beneficial for all children and we always say fish don't have fingers so try to eat food that is near to its natural state as possible more wholesome and less refined and less processed that's the key because you know more you processed foods the more additives that are put into them and the more they lose the flavor I found them always brought up her little girl but my friends French and they just always good at eating cooking from scratch natural foods but she always just cooked frozen salmon which was quite cheap to buy in bulk and her daughter just thought it was pink fish she had no idea it was called salmon or good for you because it was full of oil she just sort of used to say all pink fish mom pink fish with peas and bit of sweet potato or normal potato it's actually quite simple food but really nutritious and now as a an eight nine year old she loves fish it's one of her favorite foods and yet probably on the whole we don't give the kids as much fish and maybe that's something we can put in or what about tinned fish for lunch boxes we're talking nutrition for our healthy Tuesday your good health I'm toasting your good health with a cup of herbal tea that produce Adams scent smells rank but it's delicious you see I just thought I'd you know try and impress bath here and nutritional therapists and pharmacists and director of studies at the College of naturopathic medicine now bad we were talking a bit about healthy snacks before we took a break for the news and also that our children's lunch box isn't how to get kids into different foods like fish and we're talking about oily fish and then just about to talk about tinned fish before we took a break because I think I think tin fish is such a great standby and people laugh me but I often travel around with the tin of sardines in my bag if I'm stuck somewhere and I'm hungry you don't see me hungry it's not a pretty sight so that's always one of my standby snacks and is that something is tinned fish okay though as a convenience food in moderation as the standby as you said yes it would suffice and but you'd rather it was fresh yeah nothing can beat fresh food I'll take a fresh kipper in me handbag right now because it is about choices I think isn't it and not about it's not about lecturing us about what we could or should but trying to do the best we can given the choice at that time do your best and at the moment we're eating more crisp and chocolate watching the Paralympics and the Olympics on the TV the irony of that when we're watching these supreme athletes who must have fabulous diets that just must make you not quite amusing yeah we don't learn do way or perhaps we do a bit at a time and we're looking at the kids going back to school this week a one-pound 90 seems to be the cost of a meal in schools we worked out doing a little straw poll in the office and that must be very difficult for schools and educational authorities to deliver nutrition for children within a budget and often we do think that it has to be expensive to eat healthily so when you have clients come to you for advice how do you get us to eat healthier without it costing a fortune there's money's always tight so how do we do this what are the good things to buy that are nutritious but not expensive if it costing a fortune or is it costing you your health you've got to look at the overall benefits and no convenience food is much cheaper and much quicker to buy but if you prepare and you prepare to cook some of your food and maybe compromise on some of the luxuries maybe if you see the long-term benefits of your house your longevity you know your genetic performance on on a whole on a bigger scale then you'll realize it maybe if you put bit more into yourself you'll find that your skin glows better anyway and your eyes are brighter anyway and you have more energy in your nails grow better and everything else that these superficial products and claim to do for you so maybe if you spent more money on the inside it would show on the outside and I guess that short you said there is very person as well the idea of time because there's so much convenience food like the other day I thought when did this change was it about 10-15 years ago that the high streets did not used to be full of ten different places with fresh tempting cooked goods and cheese slices and sausage rolls everywhere you look tempting you with the smell and the convenience of it we didn't used to all walk down the street eating did we no not that I recall but now you get tempted so much more and looking at the idea of healthy Nations I think we're now second behind America the obesity crisis and illnesses like diabetes and that's something you've just been recently touring about and lecturing overseas so the impact of food on things like diabetes yes nutrition is crucial in any sort of area health especially diabetes because as you know diabetes is about your body's ability to transport glucose which is your energy and where you get this glucose form is obviously your food and how we've evolved over thousands of years to become this perfected human being was by the use of food in its natural state where we extracted the glucose for energy what we've done now all of a sudden is we're providing our bodies with the raw product ready to go and then we're moving less our under more stress than you can ever imagine and then what do you expect the body to do it's completely being confused metabolically we're signaling it to do things it's not designed to do and this is where the problem starts so as well as a bit more exercise from a nutrition point of view what kind of foods are good to avoid and prevent diabetes really anything that's going to make your blood sugar levels rapidly rise are you foods are just readily full of sugar sugary drinks refined carbohydrates you know your spreadable sugary spreads anything that really doesn't involve much chewing as well because unfortunately we might mean well but people do say for example say we'll all have my smoothie today but without the actual whole cell structure and the fiber from the fruit how quickly are you absorbing the fruit sugars so there again it comes down to education and knowing and having the knowledge so chewing a bit more avoiding too many sugary foods for the diabetes and in exchange to watch wheat instead what are the good things to eat who are the good guys well really ideally we should be eating a lot more vegetables and fruits and healthy proteins as well as the healthy fats so you're looking at your whole grains your oats you know your brown rice and your vegetables all sorts of vegetables you cabbage broccoli fat choy beetroot anything really that's natural again I I will repeat again and again as long as it is near its natural state as possible the healthier it is and also your fruits really want to eat more vegetables and fruit and five days probably the minimum we would recommend a two days more appropriate really yikes so into the five a day two now eight a day and a portion tends to be what sort of size off edge probably if you look at your own palm about the size of your own palm so that's a good way of knowing roughly looking at the palm of your hand that's about a serving okay so we've got to fit in now eight of those a day into five a day but not just eight apples it's not good just to eat the same one as a broad variety and you're looking for as many bright colors which contain the phytonutrients and the antioxidants and of course the soluble fibers which help to take out the toxins from your digestive system also the fiber keeps you moving regularly the protein helps to build healthy skin healthy muscles and of course your DNA and when you say the protein we mean fish lean meat healthy meat and just bear in mind that these days even the animals aren't the healthiest because they're not running around like they used to be when we used to eat maybe 50 60 years ago so there's that to consider too you're looking at the lean meats and you mentioned earlier actually when we're playing a song about beige foods yeah all the foods that seem to look like one color your refined foods you know your processed cheese and you you know one minute jobs in the microwave all the food seems to be like a baiji creamy color they tend not to contain any sort of beneficial nutrients or fiber or phytonutrients so best avoided really and if you do indeed eat with your eyes as they say then a plate with lots of bright colors on it whether it's green peas or broccoli carrots it does look more appetizing you are more inclined to want to eat like that aren't you in an ideal world a meal should make you feel energized if your meal is making you feel sluggish then something's not right there well as we head into September with some good sunshine still but you know autumns around the corner it's those nice big pots of soup I think with lots of beans and good cheap root vegetables nice warming food that is a sort of thing you do fancy in September although we've been eating more soup than ever this summer apparently half as much soup as normal has been sold on top of the normal amount so er we've all been heading to the wintery foods already Bab here thank you very much for joining us and nutritional therapist for a healthy Tuesday and we'll let you head off for your smoked salmon and vegetable lunch because she is very healthy of course as a nutritionist she would be

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