Ben Macpherson: ‘Delivering on our commitment to ensure every child has the best start in life’

Best Start Foods payments are increasing this month marking the achievement of another commitment for the first 100 days of the Scottish Government.

Social Security Minister (and local MSP for Edinburgh Northern and Leith) Ben Macpherson paid a visit to Fresh Start’s Pantry on Ferry Road Drive at lunchtime to meet staff and customers who are benefitting from the payments.

The payment supports low income families to buy healthy food for children under the age of three, and forms part of the Scottish Government’s national mission of eradicating child poverty.

Best Start Foods is part of a package of five family payments administered by Social Security Scotland. It is made every four weeks on a pre-paid card to buy healthy food including eggs, milk, fruit, vegetables and pulses. The payment is increasing to £18 from £17 during pregnancy and for any children between one and three years old. It’s also increasing to £36 from £34 for children under one.

Between December 2018 when the first payment started and 31 May 2021, £60.8 million has been paid to 179,575 families for Best Start Grant and Best Start Foods -£16.7 million of these payments were for Best Start Foods.

Social Security Minister Ben Macpherson said: “Unwarranted welfare cuts by the UK Government and the impacts of the pandemic are putting even greater pressure on family budgets.

“It’s our priority to do everything within our power to eradicate child poverty across Scotland. We committed to increasing Best Start Foods within the first 100 days of this Government and we have swiftly delivered. 

“We have also delivered on our 100 day commitment to pay £100 as part of Scottish Child Payment Bridging Payments worth £520 in both 2020 and 2021. Families will now have received £200 for each eligible child this year, almost two years ahead of the planned full roll-out of Scottish Child Payment for older children.

“We are set to invest £77 million both this year and next through this measure which is expected to benefit around 145,000 children and young people in receipt of Free School Meals on the basis of low income.

“Families in Scotland now have a unique package of payments that will help them as their child grows and I encourage all families on low incomes to check what they are entitled to. There are many forms of support available to ensure every child in Scotland has the best start in life.”

Further information on all five family payment can be found by visiting:  

mygov.scot/beststart

Heart Research UK Healthy Heart Tip: Peel-to-Stem

Heart Research UK Healthy Heart Tip, written by Dr Helen Flaherty, Head of Health Promotion at Heart Research UK

Peel-to-Stem

In the UK, it is estimated that we waste 6.6million tonnes of food each year, with 4.5million tonnes of that being edible food. “Peel-to-Stem” or “Root-to-Stem” is a growing food trend that focuses on using the parts of fruits and vegetables that we wouldn’t typically eat, such as the leaves, skins, seeds, and stalks.

Quite often, we may throw away and waste parts of fruits and vegetables such as the skins, but quite often, these parts can actually be the most nutritious.

For example, vegetables and potatoes consumed with their skins on can contain more fibre than without the skins, and a lot of nutrients found within fruits are contained in or just under the skin. Increasing your fibre intake can help to reduce your risk of heart disease.

Here are some quick and easy ways that you can use the edible trimmings from fruits and vegetables:

  • Make your own vegetable stock by simmering peelings from spring onions, carrots, and parsnips; and add celery leaves/tips to add flavour to soups, stews, and ramens
  • Make cauliflower crisps by baking slices of cauliflower at 200 degrees Celsius for 20-25minutes until they have crisped up.
  • Cut broccoli and cauliflower stems into batons and add to a stir fry to bulk out the vegetables; adding one of your five-a-day.
  • Don’t throw the seeds away from your pumpkins; remove any stringy bits from the seeds, wash, and bake at 180 degree Celsius for 10minutes for a tasty snack.
  • Make potato wedges with the skins on to add fibre to your homemade wedges, just give the potatoes a good wash first.
  • If you have any citrus fruit peelings left over from oranges, lemons, or limes; use these to make a favourable citrus marmalade; or add to water with ice cubes or crushed ice to make a refreshing glass of flavoured water.

Heart Research UK Healthy tip – Healthy breakfast

Heart Research UK Healthy Heart Tip, written by Dr Helen Flaherty, Head of Health Promotion at Heart Research UK

A survey by Action on Salt has found that second to bread, bacon is one of the biggest contributors of salt to the UK diet, with many brands containing at least as much salt as seawater!

Too much salt in your diet can cause your body to hold onto more water which puts pressure on your heart and arteries by increasing your blood volume. This weekend, why not start the day in a heart-healthy way?

Here are a few tips below for doing just that:



Reduce Processed Meats

Try swapping processed meats like bacon, for healthy protein sources such as oily fish (salmon, pilchards, mackerel) or eggs. When it comes to salt, try to avoid ‘canned in brine’ and ‘smoked’ options and instead opt for grilled or baked fish and add your own choice of salt-free flavouring.

Crushed black pepper, chopped tomatoes, lemon, herbs, or even turmeric can all add extra flavour to your meal, without the added salt.

Swap out Breads

Moderately processed foods such as wholegrain bread can be eaten in moderation, but there are other options if your goal is to reduce your salt intake. Why not try serving a poached egg on a baked Portobello mushroom instead of bread, or cook up a naked veggie burger or burrito?

For added taste, crisp up your vegetables with a light spray of rapeseed oil, and add a little paprika and black pepper. Wilted spinach, vine tomatoes, grilled peppers and chia seeds will also add colour and flavour to your meal.

Maximise your Fruit and Vegetables

Vegetables and fruits are a great source of nutrients and contain little-to-no salt whilst ‘bulking up’ your meal.

Smoothies are also a great way to get one of your ‘5-a-day’ and they can be really filling and yummy too. Be sure to stick to no more than 150ml per day to maintain healthy daily sugar levels as it can be easy to consume lots in one go when fruit is blended.

As an alternative breakfast why not try our Banana Breakfast Smoothie recipe or try adding a handful of fresh fruit to your morning porridge?

Peas Please: A pledge for more veg sees University of Edinburgh land national award

THE UNIVERSITY of Edinburgh is being recognised as a UK leader in the drive to encourage the consumption of more fresh vegetables, after it was presented an award by Hugh Fearnley-Whittingstall.

In recognition of the commitment to a challenging pledge with stretched targets to be achieved by 2023, most notably to increase the weight of vegetables developed in recipes – the University’s catering team was rewarded with the “Peas Please – Rising Star” award and was up against other shortlisted companies including national restaurant chain Zizzi.

Announcing the win on a video ceremony on 24 June, the celebrity chef and campaigner remarked on the University of Edinburgh’s far-reaching ambitions and commitment to sourcing local and seasonal produce.

The Peas Please initiative is focused on making it easier for everyone to eat vegetables. The initiative released its latest Veg Facts 2021 report and found 18,000 premature deaths a year in the UK can been influenced by a poor diet and lack of vegetables and legumes.

The report also found 77% of adults eat fewer portions of vegetables than recommended by the UK Government’s EatWell guide.

Ian Macaulay, Director Catering, University of Edinburgh Accommodation, Catering and Events (ACE), said: “We are thrilled to receive this accolade. There have been significant challenges this past year due to Covid-19; so being shortlisted, and subsequently winning has been very rewarding.

“Through it all we’ve been working with our suppliers to source brilliant ingredients, including from some of Scotland’s best producers. 

“There is still a way to go – and we are always looking to improve our catering service both by listening to our customers but also providing means for healthier living.

“Our pledge to Peas Please shows our ongoing commitment and dedication to adapt to growing needs and set new targets that underpin the University’s Good Food Policy.”

The Peas Please initiative is focused on making it easier for everyone to eat vegetables. The initiative released its latest Veg Facts 2021 report and found 18,000 premature deaths a year in the UK can been influenced by a poor diet and lack of vegetables and legumes.

The catering team are not only committed to increasing the amount of vegetables served (currently 50% of all meals are vegetarian and plant-based) but also committed to promoting vegetables in their Student Cook Schools and to make vegetables more accessible, appealing and affordable across university cafes.

Meals and products will now contain a greater proportion of vegetables, with an increase in weight from 90g to 150g.

Vegan hot meal options are also now a permanent addition to retail outlets with seasonal and local vegetables used on a rotational basis. Customers can switch potato portions for vegetables at no extra cost.

As department of the University of Edinburgh, Accommodation, Catering and Events’ main focus is the accommodation and residential welfare of more than 10,000 students, which highlights the importance of influencing eating habits in young adult life.

For more information on The University of Edinburgh Accommodation, Catering and Events, please visit the website https://www.accom.ed.ac.uk/ or follow on FacebookTwitter and Instagram.

Heart Research UK Healthy tip – National Vegetarian Week

Heart Research UK Healthy Heart Tip, written by Dr Helen Flaherty, Head of Health Promotion at Heart Research UK

Vegetarian picnics

National Vegetarian Week: 10th to 16th May 2021

National Vegetarian Week runs from 10th to 16th May 2021, and what better time to try out a meat-free diet? A vegetarian diet can be a great way to add colour, texture and variety and it is also generally lower in saturated fat and higher in fibre, which is great news for your heart.  We provide tips for getting you started with a healthy vegetarian picnic.

Meat alternatives

Meat is high in protein and finding alternatives can be challenging. There are many meat substitutes available in shops and supermarkets that can add variety to your picnic.

Some meat substitutes, such as vegetarian sausage rolls and Scotch eggs are high in fat and salt and should only be eaten in small quantities. Try swapping meat and fish for protein-rich vegetarian foods in your picnic, such as tofu, beans, pulses, unsalted nuts, seeds, eggs and reduced calorie yoghurts.

Include a variety of foods

If you do not eat a wide variety of vegetarian foods, you could miss out on essential nutrients, such as iron, calcium and vitamin B12. Try to include vegetarian foods from each of the food groups shown in the Eatwell Guide in your picnic.

Link: https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/742750/Eatwell_Guide_booklet_2018v4.pdf

Find healthy picnic recipes

Look online for healthy picnic recipes that include wholegrain foods, low-fat dairy products, unsalted nuts, seeds, beans and pulses and plenty of fruit and vegetables.

You can find recipes and information about hosting a picnic at Heart Research UK’s Big Scottish Picnic webpage: https://heartresearch.org.uk/bsp/

Heart Research UK launch charity cookbook

National charity Heart Research UK have launched their first charity cookbook, featuring 17 recipes from celebs, chefs and some of the web’s biggest food bloggers.

The e-book, which is available to download here for a suggested donation of £5, features a selection of well-balanced recipes from some of the best known faces in food and fitness, including Joe Wicks, The Hairy Bikers, Heart Research UK ambassador Sally Bee, Gennaro Contraldo, Michelin Star Chef Tom Kitchin, Masterchef winner Shelina Permaloo and many more.

Recipes range from light breakfasts and brunches, through to healthy snacks, show-stopping main meals and family favourites, and even a few desserts.

Dr Helen Flaherty, Head of Health Promotion and Education at Heart Research UK, said: “As someone who loves cooking and eating nutritionally balanced dishes, I know that healthy eating doesn’t have to be boring or expensive.

“We put together this cookbook to provide everyone, from families and first time cooks to the home-chef extraordinaire, a selection of recipes that are healthy, full of flavour and unpretentious.

“I often advise people on making dietary changes to reduce their risk of heart disease and manage their weight. A healthy, well-balanced diet contains plenty of fruit, vegetables and wholegrain foods and not too much fat, sugar or salt. By using this cookbook, we hope you will discover some delicious new recipes that will enable you to keep looking after your heart.”

The cookbook can be downloaded here, for a suggested donation of £5.

All of the money raised will support Heart Research UK’s life-saving work, funding pioneering research into the prevention, treatment and cure of heart disease.

 https://heartresearch.org.uk/cookbook/

Find healthy recipes and get cooking!

Heart Research UK Healthy Heart Tip, written by Dr Helen Flaherty, Head of Health Promotion at Heart Research UK

Sticking to a healthy diet can be easier if you cook from scratch. Ready meals, takeaways and pre-packaged foods can be high in fat, sugar and salt. Home-cooked meals are often cheaper, tastier, healthier and better for the environment.

It may also be quicker to rustle up a home-cooked meal, than wait for a takeaway to be delivered.

Here we provide some tips to help you find and cook some healthy recipes:

Finding healthy recipes

There are lots of healthy recipe books and websites available. When looking for healthy recipes, make sure you choose a trusted source.

Our new cookbook includes plenty of delicious and healthy recipes from well-known names, such as Joe Wicks and the Hairy Bikers. The recipes have been carefully selected by our Nutritionist for their use of fresh, healthy ingredients that promote good heart health.

You can download the book here – https://heartresearch.org.uk/cookbook/

Check the ingredients list


When looking for a healthy recipe, make sure you pay attention to the ingredients list. Avoid recipes that include a lot of fat, salt, sugar or processed meats and cheeses. Healthier recipes include:

  • Fruit and vegetables
  • Wholegrain ingredients (e.g. brown rice, brown bread or whole-wheat pasta)
  • Lean sources of protein (e.g. fish, chicken (without skin), beans, pulses or tofu)
  • Low-fat dairy products (or alternatives), such as skimmed milk, fat-free yoghurt or soya products

Choose healthy cooking methods


Find recipes that use healthier cooking methods, such as steaming, baking or grilling, rather than frying or deep-frying in oil. Avoid recipes that cook with animal fats (such as lard or butter) and coconut oil as these are high in saturated fats which can increase your risk of heart disease. Choose recipes that use plant-based oils, such as rapeseed, olive, sunflower or vegetable oils. 

Adapt your favourite recipes

Eating healthily doesn’t mean giving up on all your favourite foods. Read through some of your favourite recipes and try to identify ways to make them healthier.

This could include adding extra fruit or veg, switching from white to brown rice or pasta, switching from cream to low fat yoghurt, reducing the amount of salt and sugar or switching to a healthier cooking method.

For more tips on how to improve your heart health, visit the ‘Healthy Tips’ page on our website and don’t forget to check out our new Cookbook.

You are what you eat

THE FIVE NUTRIENTS TO HELP EDINBURGH STAY HEALTHY THIS WINTER – AND WHERE TO FIND THEM

keep your immune system strong with these nutritious foods

www.fruitjuicesciencecentre.eu/en

As we get deeper into winter and the subsequent rise in colds, flu and likely, covid-19, more of us are hunting out ways to keep ourselves healthy.

However, research by the Fruit Juice Science Centre states that 40 per cent of people in Edinburgh are unaware that they are more likely to pick up viruses if the immune system is compromised.

So, how do we Improve our virus-fighting systems? It’s not as difficult as you might think. In fact, adding certain nutrients to your day-to-day diet could make all the difference.

Vitamin C

There’s a reason we turn to orange juice during times of sickness; new research by the Fruit Juice Science Centre has revealed that just one 150 ml glass of 100% fruit juice provides a staggering 84% of the Nutrient Reference Value (NRV – the minimum we should consume for normal health) for vitamin C. During times of illness, experts say we may need more than double the NRV – around 200 mg of vitamin C daily.

And this vitamin is essential for our immune system; it not only influences the growth and function of immune cells, it also supports the skin and gut barriers against pathogens, acts as a powerful antioxidant, and encourages mobilisation of white blood cells to sites of infection to kill off pathogens.

However, it’s not just when you’ve been struck down with the sniffles that you should consider drinking a glass of orange juice.

Thirty-one per cent of respondents quizzed in Edinburg believe wrongly that the body stores vitamin C and as long as you’ve consumed lots on one day, your body will have enough for the next day. However, this isn’t the case, and a daily supply is needed.

Dr Gill Jenkins, GP and broadcaster, explains that in the UK many of us fail to reach optimal vitamin C intakes as most people don’t eat the recommended five daily servings of fruit and vegetables. Shockingly, fewer than one third of 19-64-year olds hit their quota.

That’s why it’s a good idea to load up on fruit and veg, particularly those rich in antioxidant vitamin C such as tomatoes, red and green peppers, kiwi fruit, broccoli and potatoes. One daily serving of 100% juice can be part of this.

Vitamin D

The sunshine vitamin is in short supply during the UK’s winter months, so the UK government advises everyone considers a year-round supplement of 10 micrograms of vitamin D a day to keep bones and muscles healthy.

More recent studies have found vitamin D receptors on several types of immune cells, suggesting that it also has an immunity benefit. Added to this, low vitamin D levels in blood increase the likelihood of respiratory tract infections, so it’s essential to keep stores topped up.

Vitamin D is only found in a small number of foods which is why we rely on summer and autumn sunshine to hit our vitamin D targets. But even this isn’t foolproof given the UK’s ever-changing weather.

With nearly a fifth of adults failing to reach the minimum cut-off set by the UK Department of Health (25 nmol/litre) of vitamin D blood levels, it’s time to up our game with this essential vitamin.

As well as supplementation, include vitamin D-rich foods like oily fish, eggs, dairy products, liver, fortified foods and mushrooms.

Folate

This water-soluble B vitamin is essential for normal immunity, including antibody production and function.

It’s also vital for cell health, says Dr Jenkins, as during pregnancy, “a lack of folic acid is associated with neural tube defects (NTDs) such as spina bifida”. Need another reason to drink fruit juice?  A 150 ml glass of 100% orange juice provides 16% of the NRV for folate. To increase your intake of folate even further, add whole fruit, nuts, seeds, beans, peas and green leafy vegetables to your diet.

Omega-3 fatty acids

Whilst Omega 3 fatty acids do target and reduce body inflammation[5], fewer than half (45%) of those surveyed in Edinburgh by the Fruit Juice Science Centre actually linked omega-3s with immune function. It’s recommended that we consume 140g of omega-3s-rich oily fish a week. However, the National Diet and Nutrition Survey reveals that adults aged 19-64 years eat just 56 g a week on average -with teens eating even less! Up your omega 3s intake with oily fish (including sardines, salmon and mackerel) as well as nuts and seeds such as flaxseed, chia seeds and walnuts. Try sprinkling flaxseeds over porridge for breakfast and grilling sardines on toast for lunch.

Polyphenols, prebiotics and probiotics

These all support our gut microbiota- the complex family of bacteria that lives in our digestive tract – which in turn, can play a role in our immune health. The gut is the first line of defence against pathogens and having a healthy, balanced microbiota is the cornerstone of this.

As if the vitamin C content of 100% orange juice wasn’t enough to make you consume 150 ml a day, orange juice also contains hesperidin, a type of polyphenol particularly useful in aiding vascular function with new 2020 research claiming that hesperidin could be useful in novel drugs for covid-19.

Dr Gill Jenkins explains: “Hesperidin has attracted the attention of scientists because it binds to the key proteins of the Severe Acute Respiratory Syndrome Coronavirus 2 (SARS-CoV-2) – meaning it could have anti-viral effects.”

New evidence also suggests that hesperidin has a prebiotic effect, encouraging more favourable bacteria to thrive in the gut. For optimum levels of hesperidin, drink packaged juice rather than home squeezed juice since commercial squeezing extracts more polyphenols. As well as orange juice, add high fibre and probiotic-rich fermented foods to your diet such as pickles, miso, kefir and sauerkraut.

For more information see: www.fruitjuicesciencecentre.eu/en

Heart Research UK: Health Tips

Switch to Sweet Potatoes

Sweet potatoes make a tasty alternative to white potatoes and they are very versatile. Unlike white potatoes, sweet potatoes count towards your 5 a day and they are packed with vitamins and fibre to keep you healthy.

Sweet potatoes can be mashed, baked, roasted and boiled in the same way as white potatoes.

We provide some tips to help you include sweet potatoes in your meals:

  • For a healthy lunch, why not swap your regular baked potato for a baked sweet potato (without butter). Choose a healthy filling, such as vegetarian chilli, tuna, baked beans or cottage cheese and serve with a healthy salad.
  • Try switching from regular mashed potato to mashed sweet potato. Alternatively, you could make your mash with 50% white potatoes and 50% sweet potatoes. Instead of adding cream, butter or salt, try adding a splash of milk or low-fat crème fraiche and a pinch of nutmeg before mashing. Mashed sweet potato makes a great topping for shepherd’s pie or fish pie, or you can serve it alongside a roast dinner.
  • Ditch your deep-fat fryer and switch from chips to sweet potato wedges, baked in the oven. Cut your sweet potatoes into wedges (keep the skins on for extra fibre), toss them in a small amount of oil and add some dried herbs and/or spices, such as Cajun spice mix, cumin or paprika. Roast in the oven for 15-20 minutes. Serve with a dollop of reduced calorie crème fraiche.

Food businesses urged to play their part in improving the health of local communities

A new nationwide challenge is looking for food businesses to make their recipes healthier and improve dietary health in local communities across Scotland.  

The challenge – Reformul8 – run by Food and Drink Federation (FDF) Scotland, in partnership with Scotland’s 32 local authorities, is open to all small to medium sized food companies. This includes food and ingredient manufacturers, butchers, bakers, cafés and takeaways.

The businesses that take part in the challenge will receive free support to help them select a range of products to focus on and the best ways to make these healthier. This could mean increasing fibre, fruit and vegetables within foods.

Alternatively, labelling could be used to recommend cooking techniques, portion size and serving suggestions. Or fat, salt or sugars, overall calories or portion sizes could be reduced. A simple change could even be to replace a key ingredient with a healthier alternative.

Throughout the coronavirus outbreak, Scottish food businesses have worked incredibly hard to feed and to support their local communities. Now is an excellent time to promote the great work they are doing.

Each business taking part in the challenge will benefit from a range of media support from FDF Scotland to celebrate their achievements in making their products healthier and ultimately improving the health of their consumers. 

Joanne Burns, Reformulation for Health Manager, FDF Scotland, said: “Health is increasingly being seen by consumers as a key reason for choosing to buy certain food products. We recently carried out research where we found that 89% of Scottish consumers have at least one health goal and are actively seeking healthier food.

“I would encourage food businesses to get involved to support your consumers to improve their dietary health. I would also ask members of the public to promote this challenge to your local food heroes.

“Now is a great time for businesses to get in touch so you can start to look at your recipes ahead of the new year when your consumers will be even more focused on eating more healthily.”  

If food businesses are interested in finding out more please email:

reformulation@fdfscotland.org.uk