d Eating Well

Modifiable risk factors Un-modifiable risk factors Why talk about diet? Modifiable risk factors Un-modifiable risk factors Diet Weight Exercise Stress Smoking Family history Age Gender Ethnicity

Cardio-protective diet (The Mediterranean Diet) Healthy fats and oils Fruit and vegetables Meat-free days Soluble fibre- wholegrains, beans, pulses Limit salt Drink sensibly

CARBOHYDRATES starchy simple others

Low in Fat & Calories 5-a-day Source of Fibre Wide Variety Vitamins & Minerals Anti-oxidants

Soluble fibre Reduces cholesterol levels Found in: -oats -wholegrains (wholemeal bread/ pasta/ cereal/ rice) -beans -pulses -fruit and vegetables

Fats saturated polyunsaturated monounsaturated

Which Foods…? Unsaturated fats Saturated Fats TGs Saturated fats Monounsaturated fats Polyunsaturated fats Omega-3 fats Saturated fats Sugar & Alcohol Found in: Olive oil & rapeseed oil Avocado Nuts and seeds (almonds, cashews, hazelnuts, peanuts, pistachios) Spreads made from monounsaturated fats i.e. olive spreads Sunflower oil & soya oil Nuts and seeds (walnuts, pine nuts, sesame seeds & sunflower seeds) Oily fish Spreads made polyunsaturated fats i.e. sunflower spreads Fish oil (oily fish) Butter Hard cheese Fatty meat Meat products Biscuits Pastries Cakes Cream Lard Dripping Suet Ghee Coconut oil Palm oil Made from: Jams/ marmalades Sweet drinks eg; squash, Fizzy drinks, Lucozade, Sweets, Sugar or honey coated breakfast cereals Alcohol

Public Health England PHE response to the National Obesity Forum and Public Health Collaboration opinion paper‘ (23 May 2016) Eat Fat, Cut the Carbs and Avoid Snacking To Reverse Obesity and Type 2 Diabetes' report is irresponsible and misleads the public. Our priority is to advise the public, clearly and consistently, basing the advice on broad, robust and objective evidence. To improve diet, reduce obesity levels and the risk of serious illnesses such as heart disease, Type 2 diabetes and some cancers, our advice remains that people should: base meals on starchy carbohydrates, especially wholegrain eat at least 5 portions of a variety of fruit and vegetables each day cut back on food and drink high in saturated fat, salt, sugar and calories   https://www.gov.uk/government/news/phe-response-to-the-national-obesity-forum-and-public-health-collaboration-opinion-paper

British Heart Foundation The BDA’s response to recent National Obesity Forum claims 23 May 2016 Evidence suggests that replacing saturated fat with unsaturated fat, (polyunsaturated and monounsaturated) reduces the risk of CVD in general populations. https://www.bda.uk.com/news/view?id=121 Diabetes UK May 2016 ‘there is no evidence that increasing saturated fat intake is beneficial in reducing risk of cardiovascular disease’ https://www.diabetes.org.uk/About_us/What-we-say/Food-nutrition-lifestyle/Dietary-fat-consumption-in-the-management-of-Type-2-diabetes/ British Heart Foundation August 2015 ‘A high cholesterol level is linked to an increased risk of cardiovascular disease, so that’s why current recommendations emphasise the importance of reducing the saturated fat in our diets’.  .  https://www.bhf.org.uk/news-from-the-bhf/news-archive/2015/august/our-advice-on-fats

Lard vs Olive Oil Per 100g Energy 891 kcal Fat 99g Saturates 40.3g Mono-unsaturates 43.4g Poly-unsaturates 10g Per 100g Energy - kcal 899 kcal Fat 99g Saturates 14.3g Mono-unsaturates 73g Poly-unsaturates 8.2g

Butter vs Spreads Per 100g Energy 740 kcal Fat 82g Saturates 52g Mono-unsaturates 21g Poly-unsaturates 4g Per 100g Energy - kcal 536 kcal Fat 59g Saturates 14g Mono-unsaturates 33g Poly-unsaturates 13g

MILK Milk is an important part of your diet but choose lower-fat versions when possible. Skimmed Milk 0.1% fat Semi-Skimmed Milk 1.7% fat Full cream Milk 3.6% fat Coconut Milk 15% fat Soya Milk 1.8% fat

Salt <6 grams per day = 1 level tsp 75% of salt consumed is already in the foods we eat. Foods high in salt include: bacon, ham, cheddar & other hard cheeses.

Ways to reduce salt… Check the labels Don’t add extra salt during cooking or at table Use herbs, spices to add extra flavour Use reduced salt/no added salt products Use low salt stock cubes, soy sauce etc. Avoid food high in salt Swap salty snacks such as crisps & salted nuts for fruit & veg

Food Labelling

Example of ‘ready meals’ Per 100g  Energy 166kcal Fat 9.8g Saturates 4.9g Salt 0.5g Per 100g Energy - kcal 86 kcal Fat 2.6g Saturates 1.2g Salt 0.6g

Any Questions…?