Best Way to Get Over A Heart Attack

The best way to get over a heart attack? Do MORE exercise

• Study involved 2,000 patients who had stress tests before a heart attack
• Researchers looked at their fitness scores from earlier treadmill test
• Those who were fittest were 40% more likely to survive attack after a year

By KATE PICKLES

Regular exercise not only reduces the chance of having a heart attack - it also boosts your chances of surviving one.

Researchers have found keeping in shape improves life expectancy after suffering a heart attack.

The study involved more than 2,061 adults who had undergone previous stress tests and then later went on to have a first heart attack.

Scientists from the Henry Ford Health System, in Detroit, and Johns Hopkins, in Baltimore, said it was the first time such a study had been conducted.

'We knew that fitter people generally live longer, but we now have evidence linking fitness to survival after a first heart attack,' said Dr Michael Blaha, assistant professor of medicine at the Johns Hopkins University School of Medicine.

'It makes sense, but we believe this is the first time there is documentation of that association.'

Scientists focused on medical records of people who had taken a treadmill stress test before their first heart attack.

They used the patient's achieved metabolic equivalent score (MET) as a quick, although not perfect, measure of energy consumption at rest and during physical activity.

The higher the MET score, the more physically fit the participants were considered to be.

MET scores range from one to 12, where one is considered the equivalent of sitting on the couch, three is associated with walking, seven with jogging, 10 with skipping rope and 12 with sprinting.

They found overall, those MET scores of 10 or higher had about 40 per cent fewer deaths after a first heart attack compared to the rest of the patients.

They also observed that a third of the 754 patients with a MET score of six or less died within a year of their first heart attack.

Overall, their results showed an eight per cent reduction in death risk for each whole-number increase in MET score after a first heart attack.

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Patients with a metabolic equivalent score of more than 10, which suggests a high level of fitness, had a 40 per cent greater chance of survival after a heart attack, according to research on more than 2000 patients

Dr Clinton Brawner, clinical exercise physiologist at Henry Ford Health System, said: 'Our data suggest that doctors working with patients who have cardiovascular risk factors should be saying, ''Mr. Jones, you need to start an exercise programme now to improve your fitness and chances of survival, should you experience a heart attack.'' 

We knew that fitter people generally live longer, but we now have evidence linking fitness to survival after a first heart attack

Dr Michael Blaha, Johns Hopkins University School of Medicine

Dr Blaha emphasised that fitter patients still had heart attacks but appeared less likely to die from them.

From an initial pool of 69,885, the researchers excluded patients who had heart attacks before the stress test, patients that never had a heart attack or patients whose records were missing fitness data from the stress test, narrowing the final research pool to 2,061 people.

The patients were an average of 62, 38 per cent were female.

Dr Blaha said they had not yet determined if people who are fitter have less damaging heart attacks, or if they have same-sized heart attacks as those who are unfit but survive them better.

Decades of research show that cardiovascular fitness does increase blood flow to the heart and may aid in healing, which is a likely contributing factor to lower mortality rates. 

Want More Energy? What and When You Eat Have a Great Effect On Your Energy Levels

How to eat for more energy

• By Roxanne Fisher - Health editor
• Are you struggling to get going in the morning or hitting a wall of fatigue in the afternoon? What and when you eat can have a profound effect on your energy levels...

  

  Those enviable people who effortlessly drift off to sleep, wake up with the birds and charge through the day full of enthusiasm almost certainly have their daily diets nailed. If all-day energy currently eludes you, your eating habits and food choices may need a shake up... 

  
  Complex (not simple) carbohydrates

  Not only are they a good source of fibre, can help you manage weight and may reduce the risk of some cancers, complex carbohydrates release glucose into the blood gradually, providing the body with a steady supply of energy. A diet rich in foods such as wholegrains, oats, pulses, nuts and seeds will help you stay healthy and full of energy.

  Simple carbohydrates come in two forms, natural and refined. Some fruits and vegetables are high in natural sugars, and can provide a healthy boost of energy when needed. Refined carbohydrates are often found in processed foods such as cakes, biscuits and sweets and include white flours and table sugar. These are best enjoyed very occasionally as they are quickly digested, releasing sugar rapidly into the blood stream, causing insulin spikes that lead to energy highs and crashing lows.

  Swap white pasta and rice for brown or wholewheat varieties, try using wholemeal flour as an alternative to white flour and make the most of cheap, filling legumes...

  Always eat breakfast

  People miss breakfast for reasons varying from not feeling hungry first thing in the morning to believing it will aid their weight loss goals. It is well documented that in fact, eating a healthy breakfast can reduce cravings later in the day and encourage healthier food choices for subsequent snacks and meals.

  Eating low-GI, complex carbohydrates alongside a helping of protein at the start of the day will give your body all it needs in terms of energy, will kick-start your metabolism so you start burning more calories, earlier in the day and will even help get your brain in gear.

  Replace any white breads with wholemeal or wholegrain for a satisfying and healthy breakfast...

  Eat less, more often

  Hands up if you've lost an entire afternoon asleep on the sofa post-Sunday lunch. When we over-indulge in foods high in carbohydrates, fats or sugars, a few things happen in the digestion process that can leave us feeling lethargic and drowsy. When you eat, your brain signals to your body to slow down and digest the incoming food - the more you put in the harder your digestive system has to work - and the less energy you will have.

  If your giant portion was full of sugar and simple carbohydrates such as white bread, pasta and flours, then your brain will also be dealing with an increase of insulin and elevated levels of serotonin and melatonin - chemicals associated with drowsiness.

  Eating smaller meals more regularly will help regulate your blood glucose levels, as well as releasing energy gradually instead of in one big hit. Controlling your portion sizes is key to this - you could well be eating more at meal times than a balanced diet requires.

  When you need a quick boost...

  As we all know, exercise is key to staying healthy, but sometimes the energy to lace up those trainers eludes even the best of us. This is the time carbohydrates with simple, quick releasing sugars come into their own. The concentrated carbs in these foods will provide energy to the muscles in the quickest way possible. However, we're not suggesting you eat a slice of chocolate cake before hitting the gym. Rather take advantage of high fibre, natural sugars and try a little fresh or dried fruit, or a homemade smoothie topped with honey will give you a boost without filling you up.

  The importance of B vitamins...

  All B vitamins play a role in converting your food into energy that the body can use. Therefore, making sure you get your recommended daily amount will ensure your body has a reliable source of energy to call upon. Avoid deficiencies by eating a diet rich in whole foods such as fruits, vegetables, wholegrains, meat and fish.
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Vitamins -- why do we need them and what do they do?

What do vitamins do?

• By Roxanne Fisher - Health editor 

Getting the right amount of vitamins and minerals in your diet can be tough. Most of us know vitamin C will help fight a cold or that sunlight produces vitamin D in the body - but often that's the extent of our education...

Telling people to eat a balanced diet is all very well, but identifying our nutritional needs and eating appropriately is a lot harder. Next time you're feeling a little less than lovely try eating for your ailment:
 

After a night on the town

Most of us are guilty of drinking too much on the weekend and spending Saturday and Sunday feeling sorry for ourselves on the sofa. Repair rather than despair by replenishing vitamin and mineral stores destroyed by one too many tipples.

Potassium is one of the main victims of a boozy binge but can easily be topped up by eating dairy, fruit, vegetables, fish, chicken or beef. 

Alcohol also destroys vitamin B1, which may affect concentration, appetite and energy. Egg yolks are a good source of B1.

Help your immune system

Give your immune system a boost with vitamin C, which can help prevent illness as well as giving your body the strength to fight colds and flu. Citrus fruits are a well-known source but you can also top up with berries, tomatoes and green vegetables. 

 

Zinc is also a powerful support to your immune system, and its absorption into the body is aided by vitamin C. Other great sources of zinc include meat, shellfish, brown rice and wholegrains.
 

 

For great hair and skin

 

If your locks look limp and you skin lacks lustre then you could be deficient in vitamins B2 and B6. Many cereals are fortified with vitamin B2 (or sometimes referred to as riboflavin), which is vital for growth, healthy skin, hair and nails. Other good sources include milk, cheese, fish and veg.

 

Vitamin B6 is found in foods such as fish, bananas, chicken, pork and wholegrains. 

Deep-Frying Safely

How to deep-fry safely

• By Cassie Best Working with hot oil can be a daunting method of cooking, and there are some key points to keep in mind to ensure you stay safe while working with sizzling vats. Follow our top tips for deep-frying safely to avoid accidents in the kitchen...

  

  While deep-frying can give delicious results, when it goes wrong the outcome can be disastrous. But by following a few simple rules, you can deep-fry safely and confidently...

  1. Use oil with a high smoke point. This is the temperature an oil can be heated to before it begins to smoke and burn. Rapeseed, sunflower and vegetable oil are all good choices.

  2. Use a large, wide, sturdy pan. Never fill the pan more than two-thirds full with oil as it may bubble up when food is added, and could spill over.

  3. Make sure you have a well-fitting lid close to hand in case the oil catches fire. If your pan doesn’t have a lid that fits, a large, flat baking sheet will do the job. 

  4. Check the temperature of your oil. If you have a food thermometer heat the oil to 160C for low, 180C for moderate and 190C for high. Avoid heating the oil any higher than this, as it may catch fire. If you don’t have a thermometer, test the oil with a cube of bread. It should brown in 30-40 seconds when the oil is at a moderate heat.

  5. Never put wet food in the fryer. Excess liquid will cause the oil to splutter which can cause injuries. Dry particularly wet food with kitchen roll before frying.

  6. Never leave a pan of hot oil unattended, it can take just a minute or two for the oil to overheat and catch fire.

  7. Turn pan handles away from the front of the cooker, to avoid knocking the pan off the hob.

  8. Keep the kitchen a child-free zone while deep-frying. Little hands can cause catastrophes when dealing with hot oil. 

  9. Remove food with a large slotted spoon or sturdy tongs, something that allows the oil to drain as you lift the food out.

  10. To dispose of the oil safely, leave to cool completely, pour into a jug, then back into its original bottle. Never pour the oil down the sink, unless you want blocked pipes! 

  What to do when deep-frying goes wrong

  • If the oil starts to smoke, turn off the heat and leave the oil to cool down.
     
  • If the oil catches fire, turn off the heat and smother the flames with a lid, large baking tray or a fire blanket, or use a fire extinguisher if you have one.
     
  • Never spray the fire with water; this will cause the flames to spread.
     
  • Call the fire brigade as soon as it is safe to do so.

Are you getting enough iron?

Spotlight on... high-iron

• By Jo Lewin - Associate nutritionist - Are you getting enough iron? Jo Lewin explains when you should eat a high-iron diet and which foods may help ensure you get your daily dose.

  

  Iron is an essential nutrient for growth and development and plays a critical role in transferring oxygen around the body. It constitutes a vital part of haemoglobin, the oxygen-carrying component of red blood cells. Haemoglobin is responsible for transporting oxygen from the lungs to the body's tissues and carbon dioxide from the tissues to the lungs. The mineral also plays a part in energy production, muscle function, DNA synthesis and the immune system. We get most of the iron we need from food and our body carefully monitors its levels of iron; absorbing more when demand is high and less when stores are adequate. Iron is stored primarily in the bone marrow and liver.

  The Recommended Daily Allowance (RDA) for iron is 8.7mg/day for men and postmenopausal women. For younger women it is 14.8mg per day, with an additional requirement recommended during pregnancy.

  Iron deficiency is surprisingly common in the UK and is particularly prevalent among infants under two, teenage girls, pregnant women and the elderly. According to government surveys, the majority of women do not reach their dietary target of 14.8mg.

  Iron deficiency

  Iron deficiency may be due to one or a combination of the following factors:

  • Blood loss. This is the most common cause of iron deficiency in women of childbearing age. This is most often due to excessive menstrual bleeding. Other causes of blood loss include bleeding from peptic ulcers, haemorrhoids and donating blood.
     
  • Increased iron requirement. Periods of growth during childhood and adolescence sharply increases the need for iron. The increased need for iron during pregnancymay not be met through diet alone and so supplementation may be advised to pregnant women as necessary. If you're pregnant and are concerned you may be deficient in iron please consult your doctor.
     
  • Inadequate dietary intake. This is also a common cause of deficiency. It is good to remember that plant-based sources of iron are a little harder for the body to absorb and that vitamin C will aid in absorption of all forms of iron. Typical infant diets, which are high in milk and cereals, can also be low in iron. Try a cereal fortified with iron to up intake.
     
  • Diminished iron absorption. This is often due to reduced gastric acid secretion in the stomach; such as atrophic gastritis (common in the elderly), chronic diarrhoea or prolonged use of antacids.

  Anaemia

  Periods of rapid growth such as adolescence, heavy bleeding, busy lifestyles and lack of iron in your diet will result in your body drawing on its iron reserve. Initially there are no symptoms, but as your iron supply dwindles, so does your body's ability to produce healthy red blood cells. The result is low numbers of red blood cells circulating the blood, a condition called iron-deficiency anaemia. Symptoms of anaemia include weakness, fatigue*, pale complexion, breathlessness, palpitations and an increased susceptibility to infection. Anaemic children have difficulty concentrating and may find it difficult to learn. Doctors can determine levels of body iron stores through a serum ferritin test.

  *A note on haemochromatosis...

  Haemochromatosis is a specific genetic disorder in which iron builds up over time, leading to excessive levels. If you have a family member with haemochromatosis, you should be screened to determine if you are at risk.

  It is hard to diagnose – but one of the symptoms is fatigue. If you are feeling very tired all the time, it is recommended that you go to your GP and have a blood test before embarking on iron supplementation.

  Read more about it at the NHS website.

  Supplements and safety

  Anaemia requires a careful diagnosis and treatment to correct the underlying cause. Consult a doctor before taking an iron supplement. When prescribed by a doctor, iron is typically taken in a form called ferrous salts - ferrous sulphate, ferrous fumerate or ferrous gluconate. Side effects of iron supplements may include constipation and stomach upsets so be cautious and do not exceed the recommended amount. Keep all supplements containing iron out of reach of children.
  

  Friends and foes

  It must be pointed out that there are two forms of iron. Haem iron is found in animal products and is the most efficiently absorbed form of iron. Non-haem iron is found in plant foods and the body finds it more difficult to absorb by comparison. Vitamin C is a strong promoter of iron absorption, and when vitamin C rich foods are combined with foods rich in iron, absorption of the iron is substantially increased. Watch the amount of tea you consume as a substance called tannins found in tea is thought to inhibit the absorption of iron. Be aware that decaffeinated teas contain just as much tannin as normal tea. Foods high in phytates and oxylates, such as spinach, nuts, chocolate, parsley and rhubarb may also have a negative impact on iron absorption so just make sure you try to eat a varied, balanced diet.
  
  

  Rich sources of iron

  Liver, beef & lamb	Soybeans
  Clams, mussels & oysters	Lentils
  Kidney beans	Tofu
  Leafy green vegetables	Blackstrapp molasses
  Dried figs & apricots	Quinoa
  Oatmeal, rye	Chickpeas
  Brewers yeast	Pinto beans

Low-fat diet -- why isn't it working?

Why isn't my low-fat diet working?

• By Kerry Torrens - Nutritional therapist - Kerry Torrens explains why some low-fat diets are high in sugar, and how the white stuff may be scuppering your weight-loss goals...

  

  Although we think of sugar as the stuff in our sugar bowl, that's not the full picture. Many foods, such as white bread, pasta and rice, are made up of sugars, and that's what we break them down to when we digest them.

  These foods, like sugar, can cause blood sugar swings and cravings, and if you eat too many your body converts the excess into fat for storage. Some low-fat diets are high in these types of foods, so take another look at your diet and focus on making these simple changes:
  

  Swap...

  ...white bread, rice and pasta with wholegrain versions, like oats, granary or wholemeal breads, brown rice and wholewheat pasta.

  Avoid...

  ...low-fat diet foods, which tend to be high in sugars, and have smaller portions of the regular versions.

  Be wary...

  ...of 'sugar-free' foods, which contain synthetic sweeteners such as sucralose, saccharin and aspartame. As they're sweet, they don't help to curb your sweet tooth and send confusing messages to your brain, which can lead to overeating.

  
  Balance...

  ...your carb intake with lean protein such as fish, chicken and turkey, as protein slows down your digestion, which helps to manage cravings.

  Stick to...

  ...one glass of fruit juice a day (or dilute it) and keep sweet soft drinks and alcohol for weekends. Instead, enjoy herbal teas or water with slices of lime or orange.

  For a pick-me-up...

  ...have a piece of whole fruit with a handful of nuts or a small tub of plain yogurt, both of which contain protein that slows digestion.

  Or, if you really need a sweet fix, try a natural sugar substitute like stevia. It's sweeter than normal sugar but doesn't cause the same kind of rise in blood sugar levels.
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Want to feel fantastic? Eat these 10 foods!

10 foods to make you feel fantastic

Stock up your trolley with these 10 superfoods and you'll feel and look better than ever...

Blueberries

The ultimate immune-boosting food. Rich in anti-oxidants.

Carrots

High in carotene, known to boost the immune system.

Lettuce & salad greens

Tangy varieties, such as chicory and endive, stimulate the liver, making them great detoxifiers. Most lettuces contain valuable amounts of vitamins, minerals and anti-oxidants.

Beetroot

Bursting with minerals and has anti-cancer, anti-inflammatory, anti-oxidant, immune-boosting and detoxifying properties.

Brazil nuts

You only need to eat two or three a day to benefit from their great combination of immune-boosting nutrients: vitamin E, selenium and B vitamins.

Grapefruit

Grapefruit has immune-boosting, antiseptic, wound-healing and anti-bacterial properties.

Garlic

Strengthens the heart and blood, and has anti-bacterial, anti-fungal and anti-viral properties. Also thought to help lower blood pressure. A key ingredient is allicin, which has cancer-fighting potential.

Cranberries

Best known for helping to prevent and treat urinary tract infections, especially cystitis, in women. They have both anti-fungal and antiviral properties.

Ginger

Stimulates the immune system and circulation.

What Children Need to Stay Healthy

Healthy eating: What older children need

• By Jo Lewin - Associate nutritionist- Find out how to give your school-child the very best nutrition for their age with our expert guide.

  

  Once your child is at school, they begin to have more opportunities to make their own decisions about what to eat. There is a marked increase in requirements for energy and protein at this age because they are growing quickly and becoming more active so providing a healthy, well-balanced, varied diet is important.

  Children in this age group are generally very active. The growth spurt begins as early as 10-11 years, with their nutrient and energy requirements being greater than those for adults relative to their body weight. Children’s meals need to include a variety of foods in order to meet their nutritional needs.

  Children are encouraged to:

  • eat a variety of nutritious foods
  • eat plenty of vegetables, legumes and fruit
  • eat plenty of cereals (including breads, rice, pasta and noodles), preferably wholegrain
  • include lean meat, fish, poultry and/or alternatives e.g. nuts or legumes
  • include reduced fat milks, yogurts, cheeses and or alternatives
  • choose water as a drink

  Care should be taken to:

  • limit saturated fat and moderate total fat intake
  • choose foods low in salt
  • consume only moderate amounts of sugars and foods containing added sugars

  
  

  Why lunch is important to your child

  Whether it’s a packed lunch or something hot, lunch is an integral part of the day. The school day is long and energy demands are high, both physically and mentally. When hunger strikes, moods dip and the ability to concentrate wanes. What our children have for lunch needs to be nourishing and provide a good source of energy to last throughout the afternoon. Eating too much or a lunch that is high in fat or sugar can leave children sleepy or struggling with tummy ache. Banish these symptoms by choosing foods for your child’s lunchbox that are nourishing and sustaining enough to get them through the day but not too heavy to slow them down.

  How to get the best lunch into your child's diet

  Knowing where to start can be tricky, but as with all meals, the ideal is to include something from each food group to replenish energy stores, provide protein for muscle strength, and fruit and vegetables for vitamins, minerals and fiber. The traditional choice for lunchboxes is usually a sandwich. Don’t simply default to white bread, the options in the supermarket aisles are plentiful…or you could even consider baking your own.

  There is life beyond the sandwich! Try oatcakes or rye crackers with little pots of hummus or guacamole or tortilla wraps with cheese, beans or chicken laden with mixed salad leaves. You could also try a flask of soup or some leftovers from dinner the night before.

  Do watch the salt as it is hidden in lots of packaged foods and too much is bad for anyone’s health. It also tends to make children thirsty, which could be a problem at school. Make sure your child is drinking enough water as a dehydrated child is far more likely to be a tired and grumpy one. About one to one and a half liters of water a day is a good target to aim for.  Fizzy drinks should be for special occasions, as they act as a source of ‘empty calories’ and cause tooth decay.

  Why breakfast is important to your child

  Mornings can be chaotic and as a parent you can be pushed for time getting everyone ready for school as well as sitting down to eat breakfast. But the first meal of the day is very important for school age children and should not be missed. Studies have repeatedly shown that children who eat breakfast have far higher vitamin, mineral and fibre intakes and are better nourished, which helps them to focus in the classroom.

  How to get the best breakfast into your child's diet

  The best breakfasts for children are rich in slow-release energy from granary bread, cereals, porridge oats, nuts and fruit. Children of this age are mature enough to cope with wholegrain versions of these carbohydrate-rich foods. It’s best to choose an unsweetened, simple, whole wheat oat or bran-based cereal, which you can add fruit to for sweetness, instead of choosing a sugar-laden variety. 

  Dealing with your child's tiredness

  If you notice that your child is tired all the time, there might be a simple solution. Ensure they are getting enough exercise, as a lack of fresh air and being sedentary can make them feel tired. Exercise produces endorphins which lift mood and increase the metabolism, improving sleep as well. Lack of sleep is an obvious cause of fatigue, so check that the evening routine is not to blame. Anaemia (a lack of haemoglobin, that carries oxygen in the blood) causes children to be constantly tired, pale and possibly headachey. If you suspect your child may be anaemic, check with your GP who can diagnose it with a blood test.

  Anaemia is usually caused by too little iron in the diet. Red meat is the best source of iron, as well as being a good source of protein and zinc. Other meats such as chicken and fish also contain iron, as do leafy green vegetables, legumes and enriched breakfast cereals and breads. Iron from these sources is not as well absorbed as the iron found in meat.

  Vitamin C increases iron absorption so adding fruit or other foods rich in vitamin C (such as tomato, broccoli or pepper) to iron-rich meals will increase the amount of iron absorbed by the body. In contrast, tea, coffee and unprocessed bran can inhibit iron absorption.  

  Why fruit and fiber are important to your child's diet

  Sometimes when children are going through a tough time at school – with exams for example, the body can exhibit this upset in their gut. They may complain of tummy ache, or have trouble going to the loo. Dig a little deeper into what might be going on before assuming it’s an allergy or intolerance. Many children do experience constipation – and dehydration can be one of the most common reasons, as can a lack of fiber. Fiber needs plenty of water to help it ‘bulk out’ the stool and stimulate the gut to move it through, so make sure you boost fiber and water in the diet or you can make constipation worse. Choose wholegrains, oats, quinoa, plenty of fruits and vegetables, lentils and beans.

  How to get fruit and fiber into your child's diet

  All fruits are great for kids but dried fruits do really pack some punches when it comes to fiber. You can buy small snack-size packs of prunes, apricots, figs and dates. Dried fruits are a great sweetener for cakes and making a puree can be a delicious accompaniment for pancakes, toast and ice cream. It’s easy to make your own by simmering the dried fruit in a little orange juice until soft.

  Why calcium is important to your child

  Calcium is important for the development and maintenance of bones and teeth, nerve function, muscle contractions and heart function. Getting enough calcium and exercise during childhood and adolescence is important for increasing bone mass to prevent osteoporosis in later life.

  How to get calcium into your child's diet

  Dairy products like milk, cheese and yogurt are the major sources of calcium in a Western diet. Dairy products also provide valuable protein, and vitamins A , B1, B2 and B3. Children in this age group can opt for low or reduced fat dairy products which have similar protein, calcium and vitamin values to ‘full fat’ equivalents.

  Children who do not eat dairy products, (e.g. vegans or those with a diagnosed lactose intolerance) will need to obtain calcium from a non-dairy source. Foods that contain useful amounts of calcium include: leafy green vegetables; wholegrain cereals and breads; canned fish (eaten with bones); legumes (e.g. kidney beans, chick peas, lentils); calcium-fortified soy products; and calcium-fortified breakfast cereals and juice.

  Weight and your child

  Sometimes it can be hard to tell if your child is overweight. Don’t be tempted to put your child on a weight-loss diet. Forcing an overweight child to go hungry can backfire, making them crave food even more. Children of this age are still growing, so try to maintain their weight while they continue to grow in height. This way they will grow taller without necessarily adding pounds, and their weight could move into a healthier range. One of the best ways to promote good habits is to set a good example. Involve them with the shopping, making lists, putting food away in the cupboards, preparing meals using different ingredients and, where possible, eating together as a family.
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How much fat is in your grilled chicken?

How much fat is really in your grilled chicken?

• By Jenni Muir - Food writer - As common on our shopping lists as toilet roll and tea bags, chicken is a low-fat, lean, healthy choice - right? Not necessarily, says Jenni.

  

  My husband can remember when chicken was an occasional treat. His family didn't even have it once a week when he was growing up. And as it was an occasional treat, they wouldn't give its fat content a second thought. (Mind you, they didn't give the fat content of their weekly Cornish pasties a second thought either!)
   

  But these days, don't many of us buy chicken as our default healthy protein for midweek suppers? And maybe choose it over cheese, ham or beef in the sandwich chains because we assume it is low in fat? After all, for years we've been hearing nutrition advice to choose white poultry as the lean option, and we've come to love it. You might even say we've come to rely on it.

  
  Yet research by the highly regarded Professor Michael Crawford and colleagues at London Metropolitan University has shown that chicken - whether battery farmed or organic - is no longer a lean choice. They compared 52 chickens from various supermarkets and found that there were three times the calories coming from fat as from protein.
   

  ''Consumers, and many nutritionists, still think chicken is a protein-rich product. But now it is a fat-rich product,'' says Crawford. Which makes me wonder how long before this will be reflected in the calorie and fat counts used by the food industry on packaging, and by nutritionists in recipe calculations.
   

  Or is it time we stopped listening to nutritional advice altogether? There is an interesting new book by American scientific journalist Michael Pollan regarded Michael Pollan called 'In Defence of Food' in which he argues that 'Thirty years of official nutritional advice has only made us sicker and fatter while ruining countless numbers of meals.' His advice is: 'Don't eat anything your great-grandmother wouldn't recognise as food'.
   

  My great-grandmother certainly recognised chickens. What she wouldn't understand is why they weren't reared in a coop in the back yard.