Ditch Diet Culture

Ketogenic diets, Paleo diets, low-fat diets… The list of fad diets is endless and theyhave all had their fifteen minutes of fame. Unfortunately, they are about as sustainablein real life as they are in the media.When it comes to such fads, if they seem too good to be true, they probably are.While they may promise the world, they are usually unbalanced, unsustainable andcan often have very negative effects on people’s health. Many of them cut out wholefood groups, leading to deficiencies in certain nutrients, or provide far too littleenergy for our bodies, which is neither safe nor healthy.So, what really makes up a healthy diet? Time and time again, it comes back to thegood old Food Pyramid. With so much nutri-nonsense around, it often helps to getback to basics when considering what we should be eating. The Food Pyramid isrecommended by the Department of Health, and there is good reason behind this.While everyone has different energy and nutrient requirements based on their bodycomposition and lifestyle, these are the general guidelines provided for the generalpopulation. If you are and trying to eat more healthily, it might be a good idea to seehow your diet fits in with these recommendations or where changes could be made todo so. Shelf 1. Vegetables, Salad and Fruit: Try to include at least 5-7 servings eachday, or more if possible. If you’re struggling to reach this, try to graduallyincrease your intake by adding an extra portion to your daily routine by bringingfruit with you to have as a snack between lectures or adding extra vegetables whenyou’re preparing meals. Try to include them at each meal and enjoy a variety ofcolours. Shelf 2. Wholemeal Cereals and Breads, Potatoes, Pasta and Rice: Include 3-7servings each day. This will vary depending on your age and activity level.Carbohydrates can be included at each meal. Choose brown or wholegrainversions when possible to increase your intake of fibre. Shelf 3. Milk, Yogurt and Cheese: Aim for 3 servings per day. One serving isequal to a 200ml glass of milk; a 125g pot of yogurt; or a 25g piece of hardcheese. Dairy is a source of many nutrients, including calcium, protein,phosphorous, iodine, potassium and B vitamins. If you are following a vegan diet,try to choose substitutes which are fortified with these nutrients, or consider whereyou are getting these from elsewhere in your diet. Shelf 4. Meat, Poultry, Fish, Eggs, Beans and Nuts: Include 2 servings a day assources of protein in your diet. Try to include oily fish up to twice a week andchoose lean meat and poultry over processed salty meats when possible. Forvegans and vegetarians, include a variety of pulses to ensure you are meeting yourprotein requirements. Shelf 5. Fats, Spreads and Oils: These are needed in very small amounts so tryto use as little as possible. Try to cook with as little fat or oil as possible bygrilling, oven-baking, steaming, boiling or stir-frying. Mayonnaise, coleslaw andsalad dressings also contain oil, so avoid consuming too much of these. Food and drinks that are high in fat, sugar and salt are separated from the FoodPyramid as they should not be eaten every day. These include crisps, sweets,chocolate and fizzy drinks, so try to reduce your intake of these. Enjoy what youlike every so often, but just remember that everything should be in moderation!Bear in mind that these are all general recommendations. It’s all about finding whatsuits best for your lifestyle. A little guidance can go a long way, but with so many faddiets and conflicting advice circulating around, often it can help to bring it back tobasics.Food of the FortnightAvocados are such a versatile food and are a great source of monounsaturated fat(which is considered a healthy fat). They are also a good source of potassium andvitamin K. They are classified as a fruit, rather than a vegetable and are a tasty way ofreaching for recommended 5-7 portions of vegetables, salad and fruit. Enjoy themmashed on toast, diced in a salad, sliced with poached eggs or mashed with salt,pepper, garlic and a squeeze of lemon or lime to make your own home-madeguacamole!