health forecast for 2014...

FROM different food to going to the doctor, we asked the experts to suggest some achievable diet and lifestyle changes we can all make for a better New Year 

 

REDUCE YOUR SATURATED FAT INTAKE:

Some saturated fats such as the stearic acid found in chocolate and lean red meat are cholesterol neutral.

However a diet rich in saturated fats tends to raise bad (LDL) cholesterol, a risk factor for heart disease according to nutrition expert Amanda Ursell.

The launch of the Government's saturated fat reduction pledge encourages caterers and food producers to voluntarily cut saturated fats from their products in 2014.

It is aimed at everyone from food manufacturers and high-street burger and pub chains to hospital and workplace caterers. Not only will this help keep saturated fats at sensible levels but it will help reduce people's calorie, fat, sugar and salt intakes.

An outright ban on all saturated fats would be incredibly hard to enforce.

Most fats are a combination of polyunsaturates, monounsaturates and saturates. Even olive oil is 14 per cent saturated fat. It's fine to have up to 20g of saturated fat a day.

Experts in organizations ranging from the British Dietetic Association to the British Heart Foundation advise not eating too many foods rich in saturated fats such as butter, cream, fatty cuts of meat, processed meats and puddings, cakes and biscuits.

In other words, all foods that usually come with an excess of calories, total fat, sugar and/or salt but few useful nutrients. Such foods should be eaten only as occasional treats rather than as part of our daily diet.

IF YOU ONLY CHANGE ONE THING: Make sure most of your food and drink intake provides real nourishment.

BOOST CARBS AND FIBER:

Low-carbohydrate diets are popular again, says nutrition scientist Bridget Benelam. Yet 33 per cent of our diet should come from starchy foods such as bread, pasta and rice.

We're also getting less fiber (about 14g a day, which is below the UK recommended amount of 18g per day). Starchy foods are often demonized but they are low in fat and can provide fiber and key nutrients.

The Government is set to publish a report on carbohydrates and health, looking at the effects of sugars and starches.

It is likely to recommend including plenty of starchy foods in our diet.

The advice is to eat more starchy, fiber-rich unprocessed carbohydrates such as wholewheat cereal, bread and pasta and brown rice while cutting down on the sugary, processed starch found in sweets, chocolates and biscuits.

IF YOU ONLY CHANGE ONE THING: If you are struggling to lose weight despite eating unprocessed carbohydrates, reduce portion sizes.

EAT LESS MEAT:

Consider a more plant-based diet for the sake of your physical health, the health of your wallet and the health of the planet, says dietitian Helen Bond.

This is not a push towards vegetarianism or veganism but a balanced look at why it can be good to eat less (but better quality) meat and more plant foods.

Experts agree the Western diet is neither healthy nor sustainable.

Food production accounts for up to 30 per cent of greenhouse gas emissions and meat and dairy are prime contributors.

Producing 10g of beef protein releases the same quantity of greenhouse gases as the production of 162g of wheat protein, the amount found in 46 slices of bread.

Try tweaking your diet so at least two thirds of each meal comes from plants such as wholegrain carbohydrates, nuts, beans, lentils, fruit, vegetables and plant-based alternatives to dairy and the remaining third from lean meat, eggs, dairy foods and sustainable fish.

Health benefits from this way of eating include weight loss, reduced cholesterol and blood pressure levels and better heart health. Such a diet doesn't exclude foodies and meat lovers. Many chefs are already embracing plant-based eating.

IF YOU ONLY CHANGE ONE THING: Join in with Meat Free Mondays (meatfreemondays.com).

TAKE A HEALTH TEST:

Blood tests, smears and mammograms don't make for a fun day out but they could save your life, says GP Dawn Harper. Take the NHS up on any free tests you are offered:

All patients aged 40 to 74 are entitled to a health check. This 30-minute consultation with the practice nurse or a GP can help prevent heart disease, stroke, diabetes, kidney disease and some forms of dementia.

Tests are offered every five years to all patients who don't suffer from these conditions. At the consultation you will be asked questions about your general health, undergo blood tests, a blood pressure check and a body mass index assessment.

If you're unwilling to take up the offer of tests remember that high blood pressure doesn't normally cause headaches and you can't predict anyone's cholesterol levels by simply looking at them.

If you haven't been tested you won't know whether you have a problem. If you're concerned about your blood pressure and your budget will stretch to it a home monitor is a good way of flagging up a problem.

Don't ignore any high readings but make an appointment to see your GP.

Women aged 50 to 70 are offered a mammogram. The scheme is gradually being extended and by 2016 it will include women aged 47 to 49 and 71 to 73. If you're registered with a GP you will be invited for a mammogram. Don't ignore that invitation.

Women aged 25 to 49 are called every three years (every five years between 50 and 64) for a smear test to check for early signs of cervical cancer. It's quick and it really does save lives.

All patients aged 60 to 69 are sent a bowel-screening test kit to look for traces of blood in the stools.

Only just over half of these kits get used, probably because the idea seems unpleasant. However it's another test that could save your life.

IF YOU ONLY CHANGE ONE THING: Check which tests you're eligible for on the NHS and when you are offered an appointment don't miss it.