Tag: healthy eating

Healthy Heart Tip: Traffic Light Food Labels

Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK

Healthy Heart Tip: Traffic Light Food Labels

Reading food labels can be confusing, and it can be hard to know where to look, with the back-of-pack labels often feels like navigating through a maze.

Most food and drink manufacturers, as well as supermarkets in the UK, now voluntarily display front-of-pack information in a colour-coded ‘traffic light system’. Energy, fat, saturated fat, total sugars, and salt content are commonly displayed in green, amber and red on the front of many food and drink packets to help consumers make informed choices.

By being aware of the nutrient content of foods, reading food labels correctly and making healthy swaps, you can keep your heart healthy and live a little longer too.

Here are some tips to help you make the healthiest food choices possible:

Energy value

The energy value of food or drinks is measured and displayed on packets as both calories (Kcal) and kilojoules (kJ).

On average, men need to consume around 2500kcals per day and women need approximately 2000kcals. This should be taken into account when choosing your food and drink options. Lower calorie options are often healthier, but make sure you check the sugar and salt content.

If you regularly consume more calories than you burn off, then it is likely you will gain weight. Increased weight is associated with a higher risk of developing heart diseases

Go green

You should aim to choose foods that have as many areas highlighted in green as possible. Traffic light labelling can help you to make healthy informed decisions about what brand or type of food you buy.

For example, if you are selecting a pre-packed sandwich or a jar of sauce, look at which one has more green sections on the front.

Amber: proceed with caution!

If you notice that food has amber front-of-pack information, then proceed with caution. This food can still be healthy, and it is advised to opt for foods with mainly green and amber labels, but just be aware not to consume too much of it.

Make sure that you are aware of your intake. If you are buying more than one item of food for a meal and they all have amber warnings for salt, then swap one for a healthier lower-salt alternative.

Remember high levels of salt, sugars and saturated fats can all impact your heart health.

Red: STOP!

Are you regularly choosing foods that have lots of red on the labels? Be careful!

Consuming foods that are high in fat, saturated fat, sugar and salt have a negative impact on your heart and it is generally advised to avoid those with red labels.

Eating these on occasion as a treat and part of a balanced healthy diet is fine, but when they are consumed regularly, they can increase your blood pressure and bad cholesterol levels (LDL).

This puts an increased strain on your heart and heightens your risk of cardiovascular diseases.

Improving Scotland’s diet

Move to restrict promotions on unhealthy food and drink

The public is being asked for views on proposals to restrict the promotion of food and drink high in fat, sugar and salt.

The consultation, which will run for 12 weeks, will outline the detail of proposed regulations aimed at creating a food environment which better supports healthier choices.

Proposals include restricting multi-buys, unlimited refills or selling at locations such as at checkouts and front of store.

Feedback on the proposals will help to inform regulations to be laid before the Scottish Parliament, subject to the outcome of the consultation.

Public Health Minister Jenni Minto said: “Improving health and supporting people to eat well and have a healthy weight is a public health priority.  

“We need to address the high levels of excess weight, obesity and poor diet we know are contributing to worsening trends in Scotland’s health. The association between these issues and health outcomes such as heart disease, type 2 diabetes and certain cancers has been established for some time. 

“We want to ensure Scotland is a place where we eat well and have a healthy weight. The Scottish Government is committed to restricting promotions of foods high in fat, sugar or salt at the point of purchase as research shows this is when people make decisions about what and how much to buy, for themselves and their families.

“This consultation, together with our Diet and Healthy Weight Delivery Plan, demonstrates the ambitious and wide-ranging action we believe is needed to address this challenge, and support improvements in diet and health and wellbeing  in Scotland.

“The consultation will run in parallel with an extensive programme of inclusive stakeholder engagement, to improve the process of developing, implementing and reviewing regulations to meet our long-term public health and economic aims.”

The consultation will run for 12 weeks, closing on 21 May 2024.

ELREC’s new Creative Kitchen project

ELREC is pleased to announce our new small project, The Creative Kitchen, thanks to the cost of living part of The Lottery Community Fund. And in partnership with Cyrenians who give us fresh ingredients.

The project aims to deliver free weekly workshops on sustainable cooking, making simple yet nutritious and fresh meals from whatever you have left in the fridge.

The sessions will be delivered in different locations, with the first one held at Drylaw Neighbourhood Centre, by our staff member and chef, Shana.

You can find out more by following us on Instagram:

THECREATIVEKITCHENCOMMUNITY

The sessions are free, to sign up please email: bolyn@elrec.org.uk

World Baking Day: Five high protein healthy bakes from the fitness experts

World baking day is just around the corner (17th May), and no doubt many indulgent recipes will be taking over the internet. 

But bakes that are nice on the lips don’t always go straight down to the hips. 

If you are craving something sweet and chocolatey, but also want it to be macro friendly and high in protein, the fitness experts at bulk.com have got you covered. 

Below, the experts at bulk.com share five of their favourite bake recipes, that can be incorporated into an everyday healthy lifestyle, helping you get those all-important post gym gains.  

1. 5-Ingredient High Protein Brownie Recipe 

Created with just five ingredients, Nadia’s Protein Brownies are set to satisfy your chocolate cravings, serving as many as eight people! 

Pure Whey Protein™ is combined with Smooth Peanut Butter, Organic Cacao Powder, dark chocolate chips and ripe bananas, giving you a brownie that packs a protein punch while retaining a soft, velvety core.  

Who says upping your protein intake is difficult? 

INGREDIENTS (SERVES 8) 

METHOD 

  1. Preheat the oven to 180°C/160°C fan. 
  1. Mash the bananas and mix in the peanut butter. 
  1. Mix in the protein powder and the cacao powder. 
  1. Transfer into a lined baking and scatter chocolate chips. 
  1. Bake for 20 minutes and leave to cool before slicing. 

2. Lucy Watson’s Vegan Banana Bread Recipe 

 We may not have Paul Hollywood, but we’ve got a nice bake that’s not too much of a technical challenge and leaves no risk of a soggy bottom! 

This banana bread is vegan friendly and super easy to make. 

INGREDIENTS (SERVES 6): 

  • 3 Large Ripe Bananas 
  • 70ml Vegetable Oil 
  • 100g Brown Sugar 
  • 1 tsp Cinnamon 
  • 200ml Almond Milk 
  • 300g Plain Flour 
  • 3 tbsp Cocoa Powder 
  • 1/2 tsp Salt 
  • 1/2 tsp Vanilla Extract 

For topping: 

  • 1 Banana 

METHOD 

  1. Preheat oven to 200c (180c fan, gas 6), and grease a 900g loaf tin with a little oil. 
  1. Peel the bananas and put them in a large mixing bowl. Mash them well until they are creamy. Add the oil, sugar, cinnamon and milk. Combine well. 
  1. Sift the flour, cocoa powder, baking powder and salt, then add the nuts and chocolate. Stir with the wooden spoon until all the ingredients have been incorporated. Pour the mixture into the prepared tin loaf. 
  1. Peel the banana and slice it lengthways. Lay both pieces on the loaf with the inside facing up. Sprinkle with sugar. Bake in the centre of the oven for 50-60 minutes until cooked through and a skewer inserted into the centre comes out clean. If there is cake mix on the skewer, return the loaf to the oven for 5-10 minutes more. 
  1. Leave it to cool in the tin for 5 minutes, then turn it out onto a wire rack to cool a little more. 
  1. Slice and serve warm. We love it with peanut butter smothered on top! 

3. Chocolate Almond Protein Doughnuts 

 These Chocolate Almond Protein Doughnuts will be your new favourite way to meet your protein goal. They’re baked instead of fried, keeping your cravings in check and your nutrition on track. 

You dough-not want to miss out on these! 

Courtesy of Bulk ambassador Nadia’s Healthy Kitchen. 

INGREDIENTS (SERVES 6): 

  • 1 flax egg or 1 regular egg* 

You can create a vegan egg alternative by mixing 1 tbsp milled flaxseed with 3 tbsp warm water and leaving it to set for 10-15 minutes. 

TO MAKE THE FROSTING: 

METHOD: 

  1. Preheat your oven to 180C/160C fan. 
  1. Mix all the doughnut ingredients in a bowl, then divide between 6 lightly oiled silicon doughnut moulds. 
  1. Bake for 15 minutes, then leave to cool completely. 
  1. To make the frosting, add the almond butter and coconut oil in a heat-proof bowl, then microwave for a few seconds to soften, then pour in the zero-calorie maple syrup. Mix to create a smooth frosting. 
  1. Dip each doughnut in the frosting mixture, then decorate with some cacao nibs. Enjoy! 

4. Bulk Baked Oats 

 Oats are one of the most versatile breakfast ingredients. A healthy source of fibre and carbohydrates, they are a great addition to smoothies, soaked overnight with fruit toppings and now, our favourite – baked.  

Therefore, step up your breakfast with a baked oats recipe that gives the texture of a fresh baked cookie – crisp on the outside, warm and gooey on the inside.  

Perfect for those cool mornings, here is the Bulk Baked Oats recipe. Even better – it’s super simple, 100% vegan and 100% delicious. 

Courtesy of Bulk’s ambassador, Maëlys. 
 

INGREDIENTS (SERVES 2):⁣⁣ 

METHOD:⁣⁣ 

  1. Preheat the oven to 180 degrees 
  1. Blend all ingredients together (minus the Vegan Protein Chocolate Buttons)⁣⁣ 
  1. Bake in the oven for 30-35 mins at 180 degrees⁣⁣ 
  1. Top with Vegan Protein Chocolate Buttons, Peanut Butter, fresh berries or any other toppings of your choice and dig in! 

5. High-protein Brownie Cupcakes 

 Who can resist a cupcake? Or, more accurately, who can resist a decadent, chocolatey, spongy cup-cake that’s both high in protein and low in carbs?  

This high-protein cupcake recipe is made to curb chocolate cravings and add a bit of joy to your diet. Replace those lifting gloves with some oven mitts – it’s baking time.  

WHAT ARE THE MACROS AND CALORIES? 

  • 269 Kcals 
  • 12g Protein 
  • 17g Fat 
  • 17g Carbs 

 INGREDIENTS (SERVES 6): 

  • 85g Fat Free Greek Yoghurt 
  • Duo Milk & White Chocolate Hazelnut Protein Spread  
  • 1 Medium egg 
     

METHOD: 

  • Chop up the Protein Chocolate 
  • Mix the egg, powders, flour, almonds, oil and greek yoghurt. 
  • Place the mixture into a baking tray. 
  • Bake for 15-20 minutes at 160C/180C fan 
  • Top them with Protein Spread and one square of Protein Chocolate

Rural education charity launches schools ‘Snack Attack Challenge 2023’

RHET challenge Scottish Schools to discover the power of the superhero Scottish seeds and grains. 

Four new superheroes, “Awesome Oats”, “Brilliant Barley”, “Wicked Wheat” and “Omazing Oil Seed Rape”, will be embarking on a sustainable healthy eating campaign during the 2023 school summer term. 

Have you ever wondered how these super seeds, the staple of our diet, are grown in Scotland, and incorporated into so many of our everyday foods? Join the Snack Attack challenge to find out. 

Rural education charities, The Royal Highland Education Trust (RHET) and Royal Northern Countryside Initiative (RNCI) have been working to create a super powered journey of discovery of our sustainable Scottish seeds and grains.

As part of the year-long spotlight on arable crops, RHET have produced a number of focused teaching resources for all age levels, linked to the Curriculum. Journey of Food – Seeds and Grains is now entering the final few months of the project and with the summer approaching, why not have some fun with our Super Heroes!? 

“Food production in Scotland is as wide and varied as our landscape” explains Katrina Barclay RHET Executive Officer.

“Our ‘Journey of Food…’ activity offers an opportunity to spotlight a different sector within Scottish agriculture (each year,) which demonstrates local food production, careers, nutritional information, environment and land use, data gathering and meeting the people behind the sector, to name a few areas.

“This makes it fully interdisciplinary, accessible to all and based on current practices. We pride ourselves on working in collaboration with a variety of businesses and organisations to bring the facts so pupils can investigate further, enquire, and use their curiosity to make informed choices.

“With support from organisations such as the Royal Highland and Agricultural Society of Scotland, James Hutton Institute and Scottish Agronomy, we are able to access not only research data but also people in the food sector using cutting edge technology who can explain the ‘how’ the ‘what’ and the ‘why’.” 

Scottish companies Nairns and Hamlyns are both generously supporting the Snack Attack challenge. A spokesperson from Nairns commented: “Oats are one of the earliest known superfoods and the Scots have been eating them for hundreds of years, usually in porridge and oatcakes.

“At Nairn’s, we’ve been baking oatcakes since 1896 and, whilst we have made a few small changes over the years and expanded our range of products, we still insist on the very best oats and only a few natural, simple ingredients.

“Our aim is to make it easy for everyone to find tasty, versatile oat snacks which are healthy, low in sugar and full of natural goodness.”

Hamlyns have been working with RNCI and RHET on projects over the years and support from industry is an excellent opportunity to follow the Journey of Food. 

If you are a teacher, or have children in school this challenge is now live and after a school is signed up for the ‘Snack Attack’ they will be entered into a draw to have a real tractor visit their School!

Pupils will be encouraged to help find these Super Heroes in their snack and vote for their favourite.

Competition is heating up, so be sure to visit https://www.rhet.org.uk/teachers/the-ghret-snack-attack/ or see our social media posts for more information. 

Healthy Heart Tip: Healthy Hearty Soups

Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK

Healthy Heart Tip: Healthy Hearty Soups

Soups are great for lunch or dinner, or even as a snack between meals in a mug. When planned properly, soups can be a healthy, balanced meal and be a great way to increase your intake of vegetables. They’re usually a low cost per portion, great to make in bulk and convenient to warm up in a hurry or take out and about in a flask.

We’ve outlined some tips for building a balanced, nutrient-dense soup below:

Base

A great soup starts with a tasty base. Sautéed onions, celery and garlic make a wonderful starter for most soups.

Next select your stock, homemade is best and the most cost effective as you can make it from leftover meat bones and vegetables. Shop-bought stock cubes can be high in added salt and sugar so if you are using these make sure you choose a low-salt and low-sugar variety or leave it out altogether.

You can use herbs and spices to add depth of flavour.

Carbohydrates

White potatoes, sweet potatoes, wholewheat noodles/pasta, and brown rice are all great options for adding to soup.

They provide a healthy source of carbohydrates to give you the energy you need to fuel your body.

Vegetables

All vegetables work well in soups, try choosing ones you wouldn’t usually eat to increase the variety in your diet.

Butternut squash, parsnips, carrots, cauliflower and broccoli are great options.

Protein

Protein is often forgotten in soups, but it is an important nutrient for growth and repair in the body. It also helps us feel fuller for longer which can help us maintain a healthy weight.

Healthy sources of protein include chicken, turkey, fish and low-fat cheeses. Plant based options such as different varieties of lentils and beans are healthful options, and these are a cheap option for bulking up soups.

For more tips on how to stay healthy, sign up for our weekly healthy tips at:

 www.heartresearch.org.uk/healthy-tips.

To help keep your heart healthy, why not try out some of our Healthy Heart recipes from our website: https://heartresearch.org.uk/heart-research-uk-recipes-2/.

Or have a look through our Healthy Heart cookbook filled with recipes from top chefs, celebrities and food bloggers:

https://heartresearch.org.uk/heart-research-uk-cookbook/.

Healthy Heart Tip: Sandwich Month

Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK

Healthy Heart Tip: Sandwich Month

August is officially sandwich month! The first sandwich became popular in the 18th and 19th centuries and has been a staple part of our diets ever since.

Whether you’re grabbing an egg sandwich for breakfast or a turkey BLT at lunch, sandwiches are convenient, quick, and easy. Here we share some ideas to make your sandwiches healthier.

Choose nutritious wholegrains

Your basic sandwich is generally made with bread, on a roll or in a wrap. If you’re going to choose one of these items, boost the nutrition of your sandwich by choosing whole grains. Whole grains are a more nutrient-dense, less processed, and healthier option compared to refined grains (like white bread).

Healthy filling

Add a healthy sandwich meat or other lean protein. Freshly-cooked lean meats such as roasted turkey or chicken breast, canned salmon or tuna, or for vegetarian options; eggs, nut butter, tofu, smashed cooked beans and reduced-fat cheese are good healthy options. Additionally try using low-fat butter or a vegetable spread if you normally use full-fat butter.

Add in some colour

An easy way to make any sandwich or wrap a bit healthier is by adding vegetables as they can add a whole host of benefits to your meal. Veggies add nutrients, freshness, and flavour. Any mix of roasted veggies, fresh tomatoes, fresh greens (the darker, the better), sliced red onion, sliced cucumbers, and sliced peppers are all good choices.

Give these healthy sandwich tips a try and get creative!

Serve with a piece of fruit and a high-protein snack as a side, and you’ll score a lot of nutrition and satisfaction all at once.

For more tips on how to stay healthy, sign up for our weekly healthy tips at

www.heartresearch.org.uk/healthy-tips.

To help keep your heart healthy, why not try out some of our Healthy Heart recipes from our website:

: https://heartresearch.org.uk/heart-research-uk-recipes-2/.

Or have a look through our Healthy Heart cookbook filled with recipes from top chefs, celebrities and food bloggers:

https://heartresearch.org.uk/heart-research-uk-cookbook/.

Healthy Heart Tip: National BBQ Week

Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK

Healthy Heart Tip: BBQ Week

This week is National BBQ Week, and it is a perfect time to get friends and family together to enjoy some healthy, nutritious food. We all know Covid-19 has impacted on social activities, so BBQ week provides a welcome opportunity to get together, share BBQ tips and recipes and have some fun in the process!

  • Choose the rainbow

See how many different vegetables and fruits you can add to the barbeque to make it extra colourful.

Whether this is on a skewer or as a side, including more fruit and vegetables will increase your fibre intake and reduce your risk of heart disease. Grilled aubergine, courgette, peppers, pineapple and peaches work well.

  • Be creative

Think of a food theme that everyone can enjoy and have fun with. How about having a variety of foods from around the world, trying new recipes, and experimenting with flavours.

You could find foods that are low in fat, such as chicken, fish, or plant-based alternatives. Burgers and sausages are often high in saturated fat, which can contribute to high cholesterol.

  • Dips and sauces

How about creating your own dips and sauces by using fat free yoghurt or low-fat crème fraiche with fresh herbs and spices. A lot of ready-made sauces are high in salt and sugar and they can be high in calories, which can lead to weight-gain and high blood pressure.

By being adventurous and trying out new healthy recipes this BBQ week, you can begin to reduce your risk of heart disease and increase your creativity!

For more tips on how to stay healthy, sign up for our weekly healthy tips at www.heartresearch.org.uk/healthy-tips.

To help keep your heart healthy, why not try out some of our Healthy Heart recipes from our website: https://heartresearch.org.uk/heart-research-uk-recipes-2/.

Or have a look through our Healthy Heart cookbook filled with recipes from top chefs, celebrities and food bloggers:

https://heartresearch.org.uk/heart-research-uk-cookbook/.

Making healthier food choices easier

Consultation on restricting junk food promotions

Proposals to limit the promotion of food and drink high in fat, sugar or salt have been published.

The Scottish Government’s consultation seeks views on restricting the promotion of confectionery, cakes, crisps, savoury snacks and sugary soft drinks at checkouts and front of store, and on multi-buy discounts.

The aim is to reduce the health harms associated with poor diet and higher weight.

The consultation will help assess what impact the proposed restrictions would have on businesses and public health, including on health inequalities. It will run for 12 weeks to 23 September 2022.

Minister for Public Health Maree Todd said: “Our diets remain too high in calories, fat, sugar and salt which can have serious consequences for our overall health.

“In Scotland, two out of three adults are overweight or obese, with those living in our poorest areas more likely to be overweight and experience the most harm as a result.

“We know that promotions can encourage over-consumption and impulse buying.

“By restricting the promotion of less healthy food and drink we can better support people to make healthier choices and help create a Scotland where everyone eats well and has a healthy weight.”

Food Standards Scotland (FSS) Head of Nutrition Science and Policy Dr Gillian Purdon said: “We welcome the launch of the Scottish Government’s consultation on restricting promotions of foods high in fat, salt or sugar.

“FSS supports the introduction of promotional restrictions on these products as part of a suite of recommendations to address the nation’s poor diet. Promotions can encourage us to buy more than we need, and don’t necessarily save us money.

“Evidence shows that a considerable amount of the food and drink we buy is on promotion, and is often skewed towards less healthy choices such as confectionery, sweet biscuits, savoury snacks, cakes, pastries, puddings and sugar containing soft drinks. These foods account for around 20% of calories and fat in our diet, and more than half of our free sugar intake.

“Restricting promotions of these types of foods is one way to support people to make healthier choices.”

consultation-restricting-promotions-food-drink-high-fat-sugar-saltDownload

 Link to consultation https://bit.ly/consultation-restricting-promotions 

Kids prepare for a Tomtastic summer!

Over 5000 children in Edinburgh are on a journey to ‘Grow Strong’, a pilot project from social enterprise and charity Edinburgh Community Food and not-for-profit Veg Power, to help children learn about where food comes from and to encourage them to grow fruit and vegetables.

38 Edinburgh primary schools and local families received their Grow Packs earlier this year and have been carefully raising Cherry Tomatoes. The packs included propagators, seeds and compost kindly donated by Unwins Seeds.

The P2 Class at Liberton Primary School have been repotting their tomato plants ready to take home for the summer holidays with the help of Gracemount Community Garden and the new Deputy Lord Provost, Councillor Lezley Marion Cameron (top).

Over the school holidays, if our little growers are having trouble with their crop, children and families will be able to attend ‘Tomato Plant Surgeries’ taking place weekly at Broomhouse and Murrayburn & Hailesland Community Gardens.

Once the cherry tomatoes are ready to harvest the children will head to the kitchen to turn their tomatoes into a delicious pasta sauce.

The learning will continue throughout the Summer with a number of exciting events for children taking place at the Royal Botanic Garden Edinburgh, which will help them on their Grow Strong journey and ensure the cherry tomatoes make a tasty pasta sauce.

Share your Tomato Adventure using #TOMTASTIC.