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Eating foods high in dietary fibre can help you stay regular, lower your risk for heart disease, stroke, and diabetes, and help you lose weight. Depending on your age and gender, nutrition experts recommend you eat at least 21 to 38 grams of fibre per day for optimal health. Many of us aren’t eating half that amount. In general, the more natural and unprocessed the food, the higher it is in fibre. Good sources of fibre include whole grains, wheat cereals, barley, oatmeal, beans, nuts, vegetables such as carrots, celery, and tomatoes, and fruits such as apples, berries, citrus fruits,...

1/ FLAVOUR Research shows that eating satisfaction is derived from the flavour intensity and visual impact of a meal, not necessarily the amount served. Kick your food up a notch with spices, which add flavour without the calories. Cornell University research.   2/ DAIRY “Cutting back on the amount of dairy you eat can signal your body to make more fat cells. When you don’t have enough calcium in your body it tries to hold onto what’s there. This triggers the release of a compound called Calcitriol, which increase the production of fat cells”. A study in The American Journal...

Protein gives us the energy to get up and go—and keep going. While too much protein can be harmful to people with kidney disease, the latest research suggests that most of us need more high-quality protein from sources other than red meat and dairy, especially as we age. How much protein do you need? Protein needs are based on weight rather than calorie intake. Adults should eat at least 0.8g of lean, high-quality protein per kilogram (2.2lb) of body weight per day. Older adults should aim for 1 to 1.5 grams of lean protein for each kilogram of weight. This...

Your body uses calcium to build healthy bones and teeth, keep them strong as you age, send messages through the nervous system, and regulate the heart’s rhythm. If you don’t get enough calcium in your diet, your body will take calcium from your bones to ensure normal cell function, which can lead to osteoporosis. Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Try to get as much from food as possible and use only low-dose calcium supplements to make up any shortfall. Limit foods that deplete your body’s calcium stores (caffeine,...

As well as creating weight problems, too much sugar causes energy spikes and has been linked to diabetes, depression, and even an increase in suicidal behaviour’s in young people. Reducing the amount of sweets and desserts you eat is only part of the solution as sugar is also hidden in foods such as bread, cereals, canned soups and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, low-fat meals, fast food, and ketchup. It all adds up to a lot of empty calories since your body gets all it needs from sugar naturally occurring in food. Sodium is another ingredient...