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.
• 
  

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.

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.
• 
  
• 
  

Eat Right for your Age

Eat for your age

• By Jo Lewin - Associate nutritionist

Find out how your age affects your nutritional needs, and what you should be eating for a healthy, balanced diet...

As we grow older our interests, priorities and eating habits change, so it's no surprise that our nutritional needs do also. The core principles of a healthy diet remain the same at 25 or 65; we need a balance of different nourishing foods to enable us to look and feel our best however our bodies do require specific nutrients as we go through different life stages...

For your busy 20s & 30s

Start making time...

Life is busy for most women aged 20-30 and healthy eating is often way down the list of priorities. The National Diet and Nutrition Survey found that a high percentage of women in this age band failed to meet the recommended daily intake for several key nutrients, including calcium, folic acid and iron - and only 4% of women aged 19-24 consumed their five-a-day target for fruit and vegetables.

Bone density continues to grow (with a good supply of calcium and vitamin D) until our late 20s. At this age, nutrition for bone health is important to lower the risk of osteoporosis later in life. Calcium and vitamins K and D are all vital and can be obtained through dairy products, green leafy vegetables, egg yolks and salmon.

Skipping breakfast and relying on quick, convenience foods high in salt and sugar may result in low fiber intake. The recommended daily amount of fibre is 18g per day, yet the average intake for adults is only 12g. Low fibre, high sugar and high salt diets can contribute to digestive problems such as constipation and increased risk of diverticular disease and high blood pressure later in life.

Women who are considering starting a family should ensure they are consuming enough calories, folic acid and minerals such as iron and calcium.

What should I be eating?

Calcium - To ensure you're getting the required amount of calcium, you need to eat three servings from the dairy group each day (1 serving = 200ml milk, one small pot yogurt, 30g cheese). If you don't eat dairy, you should try calcium rich plant products such as kale, collard greens, broccoli, spinach, beans and soy products such as edamame and tofu. If you don’t exercise and smoke you may need to increase the amount of calcium rich foods you consume.

Fibre – Make time for breakfast. Try fortified wholegrain cereals or porridge oats with semi skimmed milk, chopped fruit or a glass of fruit juice. A proper breakfast will provide fibre and several key vitamins.

Low salt – Official guidelines suggest that adults should eat less than 6g salt per day (less for children). Check information on the back of the pack before you buy ready meals or sandwiches - for a main meal you should aim to eat no more than 2.5g salt. Use alternative seasonings when cooking – garlic, black pepper, chilli, lemon juice, fresh herbs and spices. Taste before you season with salt.

Folic acid - (also known as vitamin B9) is of critical importance both before and after conception in protecting your baby against neural tube defects and cleft palate. Good sources of folate include fortified breakfast cereals (which also include iron), dark green leafy vegetables and oranges.

In your 40s

Exercise and iron are important...

At this time of life many people still take their good health for granted, and healthy eating and exercise are often put on the back burner. But as we grow older, good nutrition and regular exercise become even more important. A diet rich in antioxidants will help protect against problems like heart disease, Alzheimer's, cataracts and certain types of cancer.

After the age of 40, the metabolic rate (the speed at which the body burns calories) drops, but the drop is very modest and the real reason many people in this age bracket start to suffer from middle-aged spread is a lack of exercise. Excess weight, particularly around the ‘middle’ is a risk factor for heart disease, diabetesand osteoarthritis and the longer you wait before you tackle the problem the harder it becomes - nip any weight gain in the bud now before it becomes a serious problem.

One in four women in their 40s have low iron stores. Keeping your body well supplied with iron provides vitality, helps your immune system function at its best and gives your mind an edge. Those wanting to drink sensibly should drink a maximum of two to three units per day (14 units per week). Drinking responsibly affords you all the health benefits we often read about such as reducing heart disease, however, it’s a good idea to have one or two alcohol free days during the week and spread your weekly allowance out evenly.

What should I be eating?

Antioxidants – Brightly colored fruit and vegetables are the best source of antioxidants. Make sure you eat at least five portions a day and include a wide variety of different produce.

Iron - Liver and lean red meat are the best and most easily absorbed forms of iron (haem iron), so try to eat red meat at least twice a week (you don't need to eat huge portions, 100g is enough). If you don't eat meat, choose a fortified breakfast cereal and eat plenty of green leafy vegetables such as chard, spinach, green beans, asparagus and broccoli.

Alcohol - Stick to safe guidelines – 2-3 units a day for women, 3-4 units per day for men, and try to have atleast one alcohol-free day a week.

In your 50s

Watch your fat levels...

Health problems, such as raised cholesterol, high blood pressure and type 2 diabetes are more common in this age group. A low-fat, low-GI diet which includes plenty of fruit and vegetables, is the best way to prevent and treat these problems.

As women enter the menopause, they are affected in different ways. Consequences such as a decline in libido, osteoporosis and heart disease are all linked to the decline in oestrogen levels that accompany the menopause. This accelerates the loss of calcium from bone, which increases the risk of osteoporosis or brittle bones. To counteract this, it's important to eat at least three servings of low-fat, calcium-rich foods each day.

There seems to be an absence of menopausal symptoms, in countries in the Far East where diets are naturally rich in phytoestrogens found in soya. Genetics and environmental factors play a huge part in how our bodies react to certain foods, so as yet we can’t say whether a diet rich in phytoestrogenic foods is beneficial to women going through the menopause or not but it could be worth a try if you are really struggling.

Smoking and being inactive can severely harm your bones, and it’s particularly important on the exercise side to include some weight bearing exercise such as brisk walking, jogging or aerobics. Aim for a combination of weight-bearing exercise and aerobic activity to help to keep bones and joints strong. Toning and muscle development can increase metabolic rate as muscle mass increases help to keep our weight constant.

Continue to drink a couple of liters of water every day and watch caffeine consumption. Caffeine can interfere with the amount of calcium we absorb.

If you don't eat at least one serving of oil-rich fish each week, you should also think about taking an omega-3 supplement.

What should I be eating?

Mediterranean diet - It is a good idea to try to get the ratio of good (HDL) and bad (LDL) sorts of cholesterol right. The Mediterranean diet is based around lots of fresh fruits and vegetables, both colors and types to obtain a spectrum of heart friendly vitamins and minerals. Get your cholesterol and blood pressure checked. If you have high cholesterol, you could try swapping to a butter-like spread rich in plant stanols or sterols which can help lower cholesterol levels.

Watch the fat – as we age, our body’s energy requirement decreases. Body fat gets deposited when we take in too many calories and don’t burn up enough in our everyday life. Include monounsaturated and polyunsaturated fats from nuts, seeds and their oils instead of too much saturated fat.

Phytoestrogens - Soya based foods such as soya milk, soya yoghurt, tofu, miso and temph may help reduce some of the unpleasant symptoms associated with the menopause. Eating 25g of soya protein a day can help reduce blood cholesterol levels. Use tofu instead of chicken in stir-fries and pour calcium-enriched soya milk on your cereal. If soya isn’t your thing, other sources of phytoestrogens include lentils, beansprouts, peanuts, linseeds and sweet potatoes.

Omega-3 fats – Aim to eat three portions of omega-3 rich foods a week as these can help and keep bones and heart healthy. Remember canned fish such as salmon, sardines and mackerel rather than canned tuna.

60 & over

Vitamins are vital...

As we grow older, various physiological and psychological changes occur which have a direct effect on nutritional requirements. The body becomes less efficient at absorbing and using many vitamins and minerals. Long-term use of prescription drugs can reduce the absorption of certain nutrients. At the same time, many people find that as they get older their appetite decreases. Since the need forvitamins and minerals stays the same, or in some cases increases, it becomes even more important that the food we eat is healthy and nutritious.

Digestive problems, like constipation, piles and diverticular disease, are more common as we age and become less active. Ensure you keep your fluid intake up by drinking lots of water. Being active helps the guts, even walking or yoga can help reduce stress and anxiety levels which can contribute to constipation.

Our sense of smell and taste becomes less acute as we get older, but don't fall into the trap of adding extra salt to your food - use herbs, spices and other flavorings such as garlic, lemon juice, flavored vinegars or mustard.

As levels of stomach acid fall with age, the absorption of iron, calcium and the vitamins B6, B12 and folate are reduced. Decreased secretion of gastric intrinsic factor, the protein required for vitamin B12 absorption further decreases vitamin B12. As a result symptoms of fatigue, weakness and impaired concentration may ensue.

The risk of heart attack and stroke also rises steadily with age. The major contributing factors – nutritional deficiencies, too much saturated fat, alcohol, smoking and lack of exercise can all be avoided.

As we get older, our body tends to become less efficient at absorbing or manufacturing vitamin D. The body can make vitamin D by the action of sunlight on the skin, but as people get older they tend to spend less time outside, so make sure your diet contains at least 10 micrograms of vitamin D or consider a supplement.

What should I be eating?

Fibre - Make sure that your diet includes lots of fiber-rich foods such as wholegrains, oats, fruits, vegetables, beans and lentils. A small glass of prune juice in the morning will help to prevent constipation.

Vitamin B12 - Ensure that you include plenty of foods rich in B12 such as meat, fish, eggs, dairy products and fortified breakfast cereals all contain vitamin B12.

Vitamin D - Small amounts of vitamin D are found in margarine, eggs and oil-rich fish. Vitamin D can also be made by the action of sunlight on the skin so when the weather is warm, expose your arms and face to the sun for at least 20 minutes a day.