Tag: healthy eating

Healthy Barbecuing

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

National Barbecue Week

25th-31st May – http://www.nationalbbqweek.info/

Healthy Barbecuing

Summer is here and many of us are heading out to our gardens to fire up the barbecue. Some of the foods traditionally cooked on barbecues, such as burgers and sausages, can be high in calories, saturated fat and salt.

However, barbecued food does not have to be unhealthy. We have some tips for enjoying a heart-healthy barbecue without compromising on taste.

These tips can also be followed when cooking in the kitchen.

Choose a healthy source of protein

Foods that are high in saturated fat, such as red meat, butter and hard cheese, can increase your risk of heart disease. You can cut down on saturated fat for your barbecue by swapping red meat, sausages and burgers for skinless chicken, fish or low-fat vegetarian meat substitutes. Alternatively, you can thread cubes of chicken or firm fish onto skewers with slices of bell pepper, courgettes, mushrooms, red onion and cherry tomatoes before grilling.

Swap white bread rolls for high-fibre alternatives

Increasing the amount of fibre in your diet can reduce your risk of heart disease. Instead of using white bread rolls for your barbecue, you could switch to wholegrain rolls or wholegrain pitta, a brown rice salad or jacket potato.

Add some colour

Include plenty of salad and vegetables to make your barbecue colourful and nutritious. Avoid using too much salad dressing on salads as this is often high in calories. Try rubbing a spicy marinade on pieces of courgette, bell pepper, onion, cauliflower florets, and mushrooms and grilling them on the barbecue.

To make the marinade, mix together 2tbsp olive oil, 1tsp harissa or chilli paste, 1tbsp lemon juice, 2tbsp tomato puree, 1tsp ground cumin, 1 tsp ground coriander and ½ tsp Dijon mustard. Rub or brush the marinade onto the veg and leave it for at least 20 minutes in the fridge before putting it on the grill (you can thread the veg onto skewers before grilling if you wish).

Healthy grilled desserts

Try grilling slices of pineapple, watermelon, halved bananas, peaches, nectarines or plums for a healthy dessert. The natural sugars will caramelise, giving them a lovely sweet flavour. Serve with a spoonful of thick, creamy yoghurt and sprinkle with a handful of chopped toasted nuts, such as hazelnuts or almonds.

Heart Research UK Healthy Tip: Healthy Eating at Home

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

Healthy Eating at Home

At a time when we are spending more time at home, shopping for food less frequently and no longer eating out, our usual eating habits may be disrupted.

Good nutrition is essential for good health and it is important that we do not develop less healthy eating habits during this time. Heart Research UK have some tips to help you eat more healthily at home.

  •  Establish a routine and plan your meals

Try to establish a normal routine by sticking to set meal times. This can help you to manage hunger and prevent snacking on less healthy foods. Plan healthy meals for the week in advance and make a shopping list. Planning your meals should help you to eat more healthily as well as reducing food waste.

You may find it useful to use the Eatwell Guide when planning healthy meals: https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/528193/Eatwell_guide_colour.pdf

  • Avoid snacking on less healthy food

If you are making regular trips to the kitchen and snacking on less healthy food because you are bored, try stocking up on healthy snacks, such as fruit & veg, nuts, seeds, rice cakes, yoghurt). When we see junk food, such as chocolate, biscuits or crisps, it can be tempting to eat it, so you could try hiding the junk food away and making healthier snacks more visible. You can also try waiting until you are hungry before visiting the kitchen.

  •  Are you eating enough?

At-risk groups who have been advised to stay at home are likely to have a greater risk of malnutrition. Malnutrition is a serious condition where people do not get enough nutrients from their diet. This is more common in older people and it can increase the risk of infection as well as delaying recovery.

Some tips for avoiding malnutrition include:

  •  Eat a good source of protein every day (e.g. fish, meat, eggs, nuts, beans, tofu)
  • Consume 2 or 3 portions of dairy every day (e.g. milk, cheese, yoghurt or dairy alternatives such as soya milk)
  • Include starchy foods at every meal (e.g. bread, potatoes, rice, pasta, cereals)
  • Eat a minimum of five portions of fruit and veg every day
  • If you eat fish, aim for two portions a week and try to include oily fish, such as salmon, mackerel, sardines or herring
  • Drink 6 to 8 cups/glasses of fluid every day

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