Autism: 'how diet cured my son'

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by ROSALIND RYAN, femail.co.uk

Long car journeys with young children - full of endless questions, chatter and games of I Spy - leave many parents with a headache.

But until recently mum Helen Bennett positively longed for her little boy to behave just like that.

Instead Tom, five, would spend all his car journeys - and most of his days - in total silence.

He was locked in his own world, unable to engage properly with life around him due to a form of autism called Asperger Syndrome.

The devastating symptoms affected almost every area of his life. At nursery as other children played he would sit alone, engrossed in his own thoughts and obsessively lining up his toys.

But in the past six months all this has changed. Despite being told by doctors that her son's condition was incurable, Helen has found a treatment has improved Tom's condition beyond recognition.

Here we present the story of how a new treatment has improved Tom's Asperger Syndrome.

When their little boy was born, Helen and Paul Bennett were overjoyed.

But he was immediately put on antibiotics to protect him from a virus he had picked up in the womb and as he grew his ill health continued.

'As a baby, he was always vomiting and seemed to pick up every virus that was going,' says Helen, 38.

His sleeping patterns were also erratic. For the first two years of his life, he would only sleep for two or three minutes at a time before waking. When he reached the age of three, this pattern reversed and he began sleeping excessively in the afternoons. As he grew older, Helen and Paul began to notice other oddities in Tom's behaviour. He did not seem quite like other children.

'The most distinctive sign was that when he got excited or was concentrating on something, he would flap his arms quickly,' says Helen.

World of his own

Tom also became vacant at times, disappearing into a world of his own. He also began shaking involuntarily and had terrible temper tantrums over things that 'normal' children would not react to.

Helen's friends, family and even her health visitor told her she should not be worried about Tom's behaviour. It was often dismissed as a mannerism that he would grow out of, but Helen was convinced that something was not right with her son.

The first person who agreed with her was Tom's nursery school teacher. She had worked with autistic children before and suggested that Helen take Tom to her GP to be tested for the condition.

Frustratingly for Helen and Paul, their doctor also said they should not worry about his behaviour, but at their insistence, he referred them to a specialist. After assessing Tom, the specialist made the diagnosis that Tom was suffering from Asperger Syndrome.

The condition is a form of autism, a spectrum of developmental disabilities that affects the way a person communicates and relates to the people around them.

Asperger Syndrome is on the lesser end of the spectrum. This means that sufferers have some of the symptoms of autism - such as difficulty forming relationships, problems with communication and a love of routines or set patterns - but they are not as severe as those forms on the other end of the spectrum who can also have learning disabilities.

It is not known what causes Asperger Syndrome, but there are a number of theories that it could be triggered by a physical factor - such as an illness - that affects brain development.

No cure

Although many sufferers can eventually be taught how to communicate with others Helen was told there was no known cure for the condition.

'It was absolutely devastating,' says Helen. 'Nobody wants an autistic child - the word autism conjures up images of an emotionally detached child banging their head against a wall. Who wants that for their child? I felt terrible.

'We always thought that Tom would be like us; sociable and outgoing with lots of friends, but when we were told he had Asperger Syndrome, we realised that we had a son who wouldn't want to do that and who would never really be like us.

'There was no history of autism in my family so I had no idea of what to expect. Doctors and specialists kept telling me it was mental illness with no cure. We just had to learn to live with it.'

Helen had to come to terms with the idea that her son would never go on to form the close relationships she herself had enjoyed as a child. She also had to accept that he might never tell her he loved her and would appear to be completely indifferent to her feelings.

Helen began doing her own research into Asperger Syndrome. The more she learnt, the angrier and more frustrated she became.

'The child development specialist told me that Tom might get bullied when he went to school and would find it difficult to make friends,' she says. 'I began thinking that I didn't want this for my son and was determined to find something that could help him.'

Diet

By chance, one of Helen's friends happened to attend a seminar on treating Asperger Syndrome and autism through diet. The doctor giving the seminar, Dr Jean Munro, ran a clinic for treating children with behavioural disorders in the town where they lived, Hemel Hempstead.

After just one visit to see Dr Munro at the nearby Breakespear Hospital Helen felt she had found the answer to Tom's illness.

Dr Munro believes that autism and Asperger Syndrome are caused by damage to the bowel. Her theory is that giving children antibiotics in the first year of their lives - or during pregnancy - damages the lining of the bowel, making it more porous.

This damage affects the way people with autism digest their food. Ordinarily, the body breaks down certain proteins in our food into components called peptides. These peptides are then broken down into smaller particles that can easily pass through the wall of the intestines.

But because it is thought antibiotics can cause bowels to become more porous, their intestines absorb the peptides before they have been broken down properly.

These peptides then pass through into the bloodstream, damaging the brain and causing the symptoms of autism.

Some of these peptides mimic the drug morphine, so a child suffering from autism would be expected to have high levels of this morphine-like chemical in their bloodstream.

'Tom had been given antibiotics almost continuously for the first six months of his life so it all started to make sense to me,' says Helen. 'A urine test then confirmed that he had high levels of this morphine in his blood. This accounted for his high pain threshold, unusual sleep patterns and other symptoms - it felt like we had found a 'cure' for Tom's condition.'

Sensitivity

The majority of these peptides have been identified as coming from gluten, sugar and dairy, so Dr Munro recommends her patients eliminate these foods from their diet. A further sensitivity test may then be required to identify any other possible food triggers.

Helen started Tom on the gluten, dairy and sugar free diet in July this year, one month after his first visit to the clinic. In just four months, Helen has been astounded by the change in his behaviour.

She says he is becoming generally more aware of what is around him and has started taking an interest in other people - such as by asking them questions. He has also started remembering more information and can recall it more easily than before.

Another symptom of autism is dark circles under the eyes, thought to be caused by the child's inability to absorb the proper amount of nutrients from their diet. Tom also suffered from these circles but since starting the diet, they have virtually disappeared.

The biggest change in Tom's behaviour has been his interaction with other children. Helen says, 'Before starting the diet I noticed that other children would be having conversations but Tom wouldn't be joining in. He was always too involved in his own activities, such as obsessively lining up all his toys in neat rows.

'He never used to have one special friend but now he has got a big group of friends that go round to each other's houses for tea. He has even got a little girlfriend!'

Tom will have to follow the diet for the rest of his life to control the symptoms of his Asperger Syndrome, but this is no different to somebody with a dairy or gluten allergy who has to cut these foods out of their diet. He may also need additional sensitivity tests to identify any other foods that trigger his condition.

Change

Since the change in Tom's behaviour, Helen and Paul now feel they have the chance to get to know their 'real' son, but they are not yet making any big plans for his future life or career.

Tom's condition has already improved by 80 per cent and Helen and Paul hold out hope that he may one day completely recover.

If his behaviour continues to improve as dramatically as it has done so far, this could be a real possibility.

'I noticed a difference after just two days on the diet and it was really dramatic,' says Helen. 'Normally on long car journeys Tom and I would sit in silence as he was absorbed in his own world.

'But this time we were driving and he said 'Look Mummy, there's a tree' and I almost crashed the car! It was the first time he has ever taken an interest in his surroundings like that and it has given me real hope for the future.'

To find out more about Asperger Syndrome and the diet that Tom is following, click on the link below.

http://www.dailymail.co.uk/health/article-149500/Autism-diet-cured-son.html#ixzz3TVQWaqfi

Cancer breakthrough: Probiotics may save patients from deadly chemotherapy; antibiotics may cause chemo to be fatal.

If you or someone you love is facing the possibility of cancer or chemotherapy, make sure they read this story. Breakthrough new science conducted at the University of Michigan and about to be published in the journal Nature reveals that intestinal health is the key to surviving chemotherapy.

The study itself is very difficult for laypeople to parse, however, so I'm going to translate into everyday language whilst also offering additional interpretations of the research that the original study author is likely unable to state due to the nutritional censorship of medical journals and universities, both of which have an anti-nutrition bias.

The upshot is this: A clinical study gave mice lethal injections of chemotherapy that would, pound for pound, kill most adult human beings, too. The study authors openly admit: "All tumours from different tissues and organs can be killed by high doses of chemotherapy and radiation, but the current challenge for treating the later-staged metastasis cancer is that you actually kill the [patient] before you kill the tumour." 

Chemotherapy is deadly. It is the No. 1 cause of death for cancer patients in America, and the No. 1 side effect of chemotherapy is more cancer. But certain mice in the study managed to survive the lethal doses of chemotherapy. How did they do that? They were injected with a molecule that your own body produces naturally. Its production is engineered right into your genes, and given the right gene expression in an environment of good nutrition (meaning the cellular environment), you can generate this substance all by yourself, 24 hours a day.

The substance is called "Rspo1" or "R-spondon1." It activates stem cell production within your own intestinal walls, and these stem cells are like super tissue regeneration machines that rebuild damaged tissues faster than the chemotherapy can destroy them, thereby allowing the patient to survive an otherwise deadly dose of chemotherapy poison.

As the study showed, 50 - 75 per cent of the mice who were given R-spondon1 survived the fatal chemotherapy dose!

The cancer industry needs to find a way to stop killing all their customers

The problem with the cancer industry today is that all the conventional cancer treatments keep killing the patients. This is bad for business. So the purpose of research like the R-spondon1 research mentioned here -- which was funded by a government grant -- is to find ways to keep giving patients deadly doses of high-profit chemotherapy without actually killing them. You slap a patient with a dose of R-spondon1 (sold at $50,000 a dose as a patented "drug," of course), dose 'em up with a fatal injection of chemotherapy, and then thanks to the R-spondon1 you get a repeat cancer customers instead of a corpse.

That's called "good business practices" in the cancer industry, which is so far best known for turning patients into body bags rather than actually curing cancer.

(Yes, there is a reason why most oncologists would never undergo chemotherapy themselves. They know it doesn't work on 98% of all cancers.)

Probiotics are likely the key to generating your own R-spondon1

Before I discuss why these findings are so important for followers of natural health and nutrition, let me first offer a disclaimer. The research mentioned here was conducted on mice, not humans, so it isn't full proof that the same mechanism works in humans. Nevertheless, the reason mice are used for such research is because they are nearly identical to humans in terms of biology, gene expression, endocrine system function and more.

Furthermore, even though this study used an injection of R-spondon1 as the "activator" of gene expression in endothelial cells of the intestinal lining, in truth your cells already possess the blueprint to produce R-spondon1 on their own. In fact, human intestines are coated with a layer of epithelial cells that are regenerated every 4-5 days in a healthy person. This is only possible through the activation and continued operation of intestinal stem cells, a normal function for a healthy human.

And what determines the health of those stem cells more than anything else? Their local environment which is predominantly determined by gut bacteria. If your gut bacteria are in balance, the gene expression of your epithelial cells is normal and healthy. If your gut bacteria are out of whack, so to speak, the gene expression of your epithelial cells will be suppressed, thereby slowing or halting the regenerative potential of your intestinal cells. This is why people who have imbalanced intestinal flora also suffer from inflammatory intestinal conditions such as Crohn's, IBS and so on.

Thus, probiotics are a key determining factor in the ability of your intestines to maintain the appropriate gene expression for the very kind of rapid cellular regeneration that can help your body survive a fatal dose of chemotherapy.

Meat and dairy cause devastating gut flora imbalances that may increase susceptibility to chemotherapy drugs

This may also explain why people who eat large quantities of processed meat, cheese and dead, pasteurized dairy products -- especially when combined with starchy carbohydrates and processed sugars -- are far more likely to die from chemotherapy than people who eat more plant-based diets. (There isn't yet a source to substantiate this claim, but it's something I've noted from considerable personal observation. You may have noticed it too among your own family members who have undergone chemotherapy treatments. Those with the worst diets seem to have far higher fatality rates.)

Those who consume processed meat and dead dairy have their intestines filled with fibre-less, difficult-to-digest proteins that are putrefied and sit in the intestines for 2 - 5 days, typically. Dietary sugars and carbohydrates then feed the bacteria fermentation process, resulting in the rapid growth and replication of sugar-feeding bacteria that displace the kind of healthy flora which best protect intestinal wall cells.

This imbalance, I suggest, increases susceptibility to chemotherapy toxicity while simultaneously impairing the ability of the patient to absorb key nutrients that protect healthy cells from the toxicity of chemotherapy drugs. This may explain why patients who heavily consume meat, cheese and dairy diets tend to die so easily when exposed to chemotherapy.

But there's something even more alarming about all this that everyone needs to know...

Antibiotics may also set you up to be killed by chemotherapy.

Although the research did not directly address this question, its findings seem to indicate that the kind of gut bacteria "wipe-out" caused by antibiotics could prove fatal to a chemotherapy patient.

This is especially worrisome because many cancer patients are simultaneously prescribed antibiotics as they undergo chemotherapy. This could be a death sentence in disguise. While neither the antibiotics nor the chemotherapy directly kill the patient, the combination of sterilized gut bacteria and highly-toxic chemotherapy drugs could multiply the toxicity and prove fatal. The death certificate, however, will say the patient died from "cancer," not from the chemotherapy which is usually the actual cause of death.

And yet, every single day in America, patients who are taking antibiotics are subjected to multiple courses of chemotherapy. This may quite literally be a death sentence for those patients.

There's also a self-fulfilling death spiral at work in all this: following the first round of chemotherapy, many patients suffer from weakened immune system that result in symptomatic infections. Physicians respond to this by prescribing antibiotics, resulting in the patient undergoing subsequent rounds of chemotherapy with "wiped out" gut flora. So the chemotherapy causes the problem in the first place, and then the response to the problem by western doctors makes the next round of chemotherapy fatal. This is a self-fulfilling death spiral of failed medicine.

Oncologists seem to have no awareness whatsoever of the importance of gut bacteria in allowing patients to protect their own healthy cells from the devastating effects of chemotherapy drugs. Many oncologists, in fact, actively discourage their patients from taking any sort of supplements during chemotherapy out of an irrational, anti-scientific fear that such supplements may "interfere" with the chemotherapy and make the treatment fail.

This is one of the many ways in which oncologists get cancer patients killed.

Takeaway points from this article:

• New research shows that a substance generated by intestinal stem cells allows subjects to survive an otherwise fatal dose of toxic chemotherapy.

• Healthy gene expression of intestinal cells allows them to naturally produce protective molecules that support and boost cell regeneration.

• Probiotics may protect and support the intestinal stem cells that help cancer patients survive toxic chemotherapy. (More studies needed to explore this and document the impact.)

• Antibiotics may be a death sentence when followed by chemotherapy.

• Oncologists need to consider the risks and benefits of postponing chemotherapy in patients who are simultaneously taking antibiotics. The combination may be deadly. Conversely, they need to consider the benefits of encouraging chemotherapy patients to take probiotic supplements before beginning chemotherapy treatment.

http://www.naturalnews.com/041449_chemotherapy_probiotics_antibiotics.html

Lavender essential oil, an all in one solution.

Lavender is an amazing essential oil and is widely regarded as the most useful of all essential oils. It holds many beneficial properties and can be used for a range of ailments. It also has a great fragrance and is safe for sensitive skin types.

If you've never used an essential oil before, then buying lavender would be a great first step into the world of aromatherapy. Or even if you're a regular practitioner there is always a reason to include it in your essential oil kits.

Background:

It's a flowering plant and grows in gardens across Europe, the most common of the 42 species is Lavendula angustifolia. There are many farms growing Lavender for essential oil production and the majority of suppliers reside in England, France, Bulgaria and Spain. The plant or oil can be sourced from various soils, locations, climates and lavender species to create different aromas and beneficial uses (specific to each country). It is advantageous to aromatherapists that they have such a great range of Lavender oils to choose from.

Aroma:
Lavender has a fantastic sweet floral scent with herbal undertones. It can be mixed and used in blends with many other essential oils.

Benefits:

Lavenders' popularity derives from its diverse range of properties, some of these are:

- soothes burns and insect bites (antiseptic and anti-inflammatory)

- aides relaxation and sleep

- relieves headaches and is a good neurological balancer

- soothes muscular pain.

All these beneficial properties are why Lavender essential oil is crucial in any households first aid kit.

Using the oil:

You can apply Lavender neat to treat spots, burns and bites. However other essential oils should not be used neat on the skin. For all other benefits mix the oil in small 'per drop' quantities, with a carrier oil (Sweet Almond or even supermarket Olive Oil, if that's all you can find) to make a massage oil.

When used to scent rooms or to influence mood, you can use as follows:

- 3 to 6 drops in your bath water.

- fragrance a room by dripping some oil on the radiator (non electric).

- mix the oil in water and add to an oil burner.

- add 20 drops to 100ml of lotion or shampoo & shake to add fragrance.

If you suffer any allergic reaction to an essential oil then stop using it. Essential Oils are concentrated plant compounds and should never be consumed (topical use only) and should be avoided when pregnant or on medication.

If you wish to buy a Lavender oil then we recommend Tender Essence French Lavender, which can be purchased here: http://www.tenderessence.com and is available for worldwide delivery.

Sunscreen Benefits: 5 Reasons You Should Always Wear It

I'm always preaching to my family, friends and co-workers the benefits of wearing sunscreen. I've learned so much about sun protection as a beauty editor, but there are an alarming amount of people who brave the UV rays without applying sunblock. (Isn't skin cancer scary enough?)

On my campaign for sunscreen, I've heard just about every excuse as to why it's "okay" to skip it. So I reached out to Dr. Wendy Roberts, a board certified dermatopathologist, to take on the anti-sunscreen argument. Read on for Dr. Roberts' top five reasons why we should all amp up on SPF products, as well as her take on spray-on sunscreens and medications that increase risk of sun burns.

What straight-up advice (or words of caution) can you offer people who never wear sunscreen?

You will regret not having worn sunscreen when you look at your skin compared to friends and family who have worn daily sunscreen 20 years from now.

What are the top five reasons you believe everyone should wear sunscreen?

1. The ozone layer is depleting and your body needs shielding from harmful rays.

2. Skin cancer rates are on the rise and sunscreen has been proven to decrease the development of skin cancer.

3. It helps to prevent facial brown spots and skin discolourations.

4. It also helps to reduce the appearance of facial red veins and blotchiness.

5. It slows down the development of wrinkled, premature ageing skin.

What about the need for obtaining vitamin D via the sun?

Most people can fulfill their vitamin D requirements of 600 IU or 15mcg per day with normal daily outdoor activities amounting to five to 30 minutes twice per week. Equally, a healthy vitamin D rich diet of fish, milk, dairy, liver, eggs and vitamin D supplementation provides daily requirements. Prolonged sun exposure gives no extra production of necessary vitamin D, and it exposes the skin to the harmful effects of ultraviolet radiation which includes development of skin cancers and photodamage.

There are medications that increase risks of sun burns and damage. How is this?

There are many medications which may make the skin extra susceptible to sun. These include anti-inflammatory, cardiovascular and acne medications. Oral medications Doxycycline and Minocycline used in the treatment of acne may cause skin problems when exposed to direct and prolonged UV. Isotretinoin, popularly called Accutane, is a vitamin A derived medication which may make your skin burn easily. Topical acne products, such as vitamin A derived tretinoin and benzoyl peroxide, may make certain skin types burn easier through photosensitization and irritation, respectively.

Are there any natural sunscreen alternatives that don't leave behind a garish white film from the zinc oxide?

Yes, the newest kids on the sunscreen block are tinted mineralized zinc and titanium oxide formulations which bronze the skin or can be matched to skin color. (Ed. note: MDSolarSciences and EltaMD are two brands that have tinted natural sunscreens.)

What is your expert take on spray-on sunscreens?

Love them! Spray-on sunscreen has an important role in the sun defence arsenal. I specifically like it for the outdoor enthusiast, who needs to reapply every two hours daytime sunlight, and also for people who don't like the feel of lotion on their hands. I counsel these two groups of patients to use a lotion to exposed sites, then in two hours, reapply with sunscreen spray. 

Is there harm in using expired sunscreen?

Expired sunscreen has literally fallen apart, so the formulation no longer works as a sun protectant. You get zero sun protection. In addition, you may experience changes in the color and consistency of the product. Skin irritation may occur from an expired product.

Does this convince you to always wear sunscreen?

http://www.huffingtonpost.com/2013/06/19/sunscreen-benefits_n_3464687.html

Healthy Weight - it's not a diet, it's a lifestyle!

Losing Weight

What is healthy weight loss?

It's natural for anyone trying to lose weight to want to lose it very quickly. But evidence shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. Healthy weight loss isn't just about a "diet" or "program". It's about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits.

To lose weight, you must use up more calories than you take in. Since one pound equals 3,500 calories, you need to reduce your caloric intake by 500—1000 calories per day to lose about 1 to 2 pounds per week.1

Once you've achieved a healthy weight, by relying on healthful eating and physical activity most days of the week (about 60—90 minutes, moderate intensity), you are more likely to be successful at keeping the weight off over the long term.

Losing weight is not easy, and it takes commitment. But if you're ready to get started, we've got a step-by-step guide to help get you on the road to weight loss and better health.

Even Modest Weight Loss Can Mean Big Benefits

The good news is that no matter what your weight loss goal is, even a modest weight loss, such as 5 to 10 percent of your total body weight, is likely to produce health benefits, such as improvements in blood pressure, blood cholesterol, and blood sugars.2

For example, if you weigh 200 pounds, a 5 percent weight loss equals 10 pounds, bringing your weight down to 190 pounds. While this weight may still be in the "overweight" or "obese" range, this modest weight loss can decrease your risk factors for chronic diseases related to obesity.

So even if the overall goal seems large, see it as a journey rather than just a final destination. You'll learn new eating and physical activity habits that will help you live a healthier lifestyle. These habits may help you maintain your weight loss over time.

In addition to improving your health, maintaining a weight loss is likely to improve your life in other ways. For example, a study of participants in the National Weight Control Registry found that those who had maintained a significant weight loss reported improvements in not only their physical health, but also their energy levels, physical mobility, general mood, and self-confidence.

Want to learn more?

Getting Started 

Check out our step-by-step guide to help you get on the road to weight loss and better health.

Improving Your Eating Habits 

Your eating habits may be leading to weight gain; for example, eating too fast, always clearing your plate, eating when you not hungry and skipping meals (or maybe just breakfast).

Keeping the Weight Off 

Losing weight is the first step. Once you've lost weight, you'll want to learn how to keep it off.

http://www.cdc.gov/HEALTHYWEIGHT/LOSING_WEIGHT/INDEX.HTML

Healthy Eating

A healthy diet may prevent certain long-term (chronic) diseases such as heart disease, stroke and diabetes. It

may also help to reduce your risk of developing some cancers and help you to keep a healthy weight. This leaflet explains the principles of a healthy diet. It is general advice for most people. The advice may be different for certain groups of people, including pregnant women, people with certain health problems or those with special dietary requirements.

A note about the different food groups.

your body needs energy to work normally and keep you alive. You obtain this energy from nutrients in the food that you eat - mostly, carbohydrates, fats and proteins. minerals and vitamins are other nutrients that are also important in your diet to help your body stay healthy.

It is important to find the right balance between these different nutrients to achieve maximum health benefits (see below). A balanced diet generally contains food from each of the following food groups:

• Starchy foods such as bread, rice, potatoes, pasta, etc.
• Fruit and vegetables.
• Milk and dairy foods.
• Protein foods. These include meat, fish, eggs and other non-dairy sources of protein (including nuts, tofu, beans, pulses, etc).

Fatty and sugary foods are the fifth food group that you eat. However, only a small amount of what you eat should be made up from fatty and sugary foods.

In addition to the above, having plenty of fibre and water in your diet is also important for your health.

What are the benefits of a healthy diet?

A healthy diet may help to prevent certain serious diseases such as heart disease, stroke and diabetes. It may also help to reduce your risk of developing some cancers. If you become sick, eating a healthy diet may help you to recover more quickly. Also, a main way of preventing obesity and overweight is to eat a healthy diet. If you are overweight or obese, eating a healthy diet can help you lose weight.

What makes up a healthy diet?

As a general rule, vegetables, fruits and starchy foods should provide the bulk of most of your meals. The remaining part of your diet should be made up from milk and dairy foods and protein foods. As mentioned above, you should limit the amount of foods and drinks that are high in fat or sugar.

Below, the principles of a healthy diet are explained. It is general advice for most people. If you have a specific health problem, or specific dietary requirements, this advice may not apply to you. If in doubt, you should check with your doctor. There are also some changes that pregnant women need to make to their diet. See separate leaflet called Planning to Become Pregnant for more details.

Carbohydrates

Much of the energy (calories) in what we eat comes from carbohydrate. These are divided into complex carbohydrates - generally starchy foods such as bread, pasta, rice and potatoes - and simple carbohydrates, which are the sweet sugary foods. There is a lot being written about how much of our food should be made up of carbohydrates but most of the guidelines recommend about one third. This should be mostly starchy carbohydrates, preferably higher-fibre options such as wholemeal bread, wholegrain cereals and brown rice.

Glycaemic index

The glycaemic index of a food is the rate at which the food raises blood sugar levels after it has been eaten. If a food has a low glycaemic index, it is processed by the body in a way which means it is less likely to lead to problems such as diabetes and obesity.

Higher-fibre carbohydrates, such as wholegrain cereals and wholemeal bread, tend to have a lower glycaemic index than more refined starches. This can mean they are a healthier option for this reason as well as for the fibre they contain.

Eat plenty of fruit and vegetables

New research suggests that eating at least seven portions of fruit and vegetables daily reduces the risks of many illnesses, such as stroke, heart disease and some cancers. Ideally there should be more vegetables than fruit in your diet. In addition to these benefits, fruit and vegetables:

• Contain lots of fibre which helps to keep your bowels healthy. Problems such as constipation and diverticular disease are less likely to develop.
• Contain plenty of vitamins and minerals, which are needed to keep you healthy.
• Are naturally low in fat.
• Are filling but are low in calories.

An average portion of vegetables may be about a handful, or about 80 g. Alternatively, one portion of fruit or vegetables is roughly equivalent to one of the following:

• One large fruit such as an apple, pear, banana, orange, or a large slice of melon or pineapple.
• Two smaller fruits such as plums, kiwis, satsumas, clementines, etc.
• One cup (or a handful) of small fruits such as grapes, strawberries, raspberries, cherries, etc.
• Two large tablespoons of fruit salad, stewed or canned fruit in natural juices.
• One tablespoon of dried fruit.
• One glass of fresh fruit juice (150 ml).
• About three heaped tablespoons of any vegetable.
• One dessert bowl of salad.

Some tips on how to increase fruit and vegetables in your diet include:

• Try some different types that you have not tried before. The variety of tastes and textures may be surprising. Juices, frozen, canned, and dried varieties all count.
• Try adding chopped bananas, apples, or other fruits to breakfast cereals.
• Aim to include at least two different vegetables with most main meals. Do not over-boil vegetables. Steaming, stir-frying, or lightly boiling are best to retain the nutrients.
• Try to have fruit with each meal or a small glass of fruit juice.
• Try new recipes which include fruit. For example, some curries or stews include fruit such as dried apricots. Have fruit-based puddings. Fruit with yoghurt is a common favourite.
• Consider cherry tomatoes, carrot sticks, dried apricots, or other fruits as part of packed lunches.
• Fruit is great for snacks. Encourage children to snack with fruit rather than with sweets.

See separate leaflet called Ear More Fruit and Vegetables for more details.

Eat plenty of fibre

There are two types of dietary fibre:

• Soluble fibre, which is found in oats, peas, beans, and many fruits and vegetables, dissolves in water to form a gel-like material. It increases feelings of fullness and can lower blood cholesterol and glucose levels.
• Insoluble fibre is mostly found in wholegrains, and also in fruit and vegetable skins. It is not digested by the body but forms bulk in the gut, which helps to keep the bowels moving normally.

Starchy foods, and fruit and vegetables contain the most fibre. So the tips above on starchy foods and fruit and vegetables will also increase fibre. If you switch to wholemeal rice and pasta, and wholemeal bread, this can significantly increase your fibre intake. Pulses like lentils and beans are also full of fibre.

Eating higher-fibre foods can make you feel full for longer, which can help if you are trying to watch your weight.

Have plenty to drink when you eat a high-fibre diet (at least 6-8 cups of fluid a day).

See separate leaflet called Fibre and Fibre Supplements for more details.

Eat enough milk and dairy foods

Milk and other dairy foods such as cheese and yoghurt are important in your diet, as they provide calcium which is needed for healthy teeth and bones. They are also a source of protein and can provide other vitamins and minerals important for your health. Calcium-enriched soya milk and fromage frais also come under 'milk and dairy foods'. However, other foods such as butter and cream are not considered as dairy foods here, as they are also high in fat, so they come under the fatty foods group.

To make sure that you get enough calcium in your diet, you need three servings a day from this food group. One serving is:

• 200 mls of milk.
• A small (150 g) pot of yogurt.
• A 30 g serving of cheese (about the size of a matchbox).

As the fat content of dairy foods can vary, make sure that you go for lower-fat options where possible, such as skimmed or semi-skimmed milk, low-fat cheese and low-fat yoghurt.

Non-dairy sources of calcium include leafy green vegetables, tinned fish (particularly if the bones are included), dried figs, almonds, oranges, sesame seeds, seaweed and some types of beans.

Non-dairy calcium needs to be eaten with a source of vitamin D, as the body needs this to help it absorb the calcium. Vitamin D can be found in eggs, fish and mushrooms, but is mostly made in the skin by contact with sunshine.

Some foods are fortified with calcium, such as breakfast cereals, some soya drinks and tofu. These may already have added vitamin D.

Eat other protein foods in moderation

Other protein-containing foods include meat, fish, eggs and plant sources of protein. Plant sources of protein include nuts, seeds, tofu, beans such as red kidney beans and canned beans, and pulses such as lentils and chickpeas.

You need a certain amount of protein to keep healthy. Protein is important for energy and for growth and repair in your body. Some of these high-protein foods can also be a source of iron and vitamins, including B vitamins and vitamin D. However, most people eat more protein than is necessary. Beware, some meats are also high in fat. Choose poultry such as chicken, or lean meat. Also, be careful, as many meat-based recipes include creamy or fatty sauces which are high in calories. When eating eggs, boil or poach them instead of frying. One portion of beans or pulses such as chickpeas or lentils is three heaped tablespoons.

There is some evidence that eating oily fish helps to protect against heart disease. Oily fish include herring, sardines, mackerel, salmon, fresh tuna (not tinned), kippers, pilchards, trout, whitebait, anchovies and swordfish. It is thought that omega-3 fatty acids in the fish oil help to reduce 'furring of the arteries' (the build-up of atheroma) which causes angina and heart attacks. Aim to eat at least two portions of fish per week, one of which should be oily.

Protein combining

Vegetarian sources of protein do not provide the correct balance of amino acids (the building blocks of proteins) for the body to use unless combined with each other. So people who are not eating a lot of fish, meat or eggs need to make sure that their meals contain two of the following:

• Dairy products
• Grains
• Legumes (eg, beans, lentils)

Examples of protein-balanced meals are:

• Baked beans on toast
• Dhal and rice or chapatti
• Baked potato with baked beans and cheese
• A bowl of cereal with milk

Fat

For a long time, obesity and many other health problems have been blamed on the amount of fat that we eat. This makes sense because fat contains about twice as many calories per gram as carbohydrate or protein. However, more recent research suggests the picture is more complex than that. It suggests that carbohydrate plays a larger role in weight gain than we previously thought.

Also, the advice about which types of fats are better to eat has been under discussion. It was previously thought that saturated fats (mostly from animal sources like meat and butter) were more dangerous to health than poly-unsaturated fats. Poly-unsaturated fats are generally found in vegetable oils. Recent research does not support this view.

It probably is still a good idea to eat less fat if you are trying to lose weight.

Tips to reduce fat in your diet include the following:

• Whenever possible, do not fry food. It is better to grill, bake, poach, barbecue, or boil food. If you do fry, use unsaturated oil. Drain the oil off the food before eating.
• Choose lean cuts of meat, and cut off any excess fat.
• Avoid adding unnecessary fat to food. For example, use low-fat spreads, spread less butter or margarine on bread, measure out small portions of oil for cooking, etc.
• Watch out for hidden fats that are in pastries, chocolate, cakes, and biscuits.
• Have low-fat milk, cheeses, yoghurts, and other dairy foods rather than full-fat varieties.
• Avoid cream. Use low-fat salad cream, or low-fat yoghurt as a cream substitute.

See separate leaflet called Low-fat Diet Sheet for more details.

Don't have too many sugary foods and drinks

Sugary foods and drinks are high in calories, and too much may cause weight gain. It isn't just the amount of sugar that may be bad. Even eating small amounts of sugary foods (sweets, etc) too often is bad for teeth. Tips include:

• Try not to add sugar to tea, coffee, and breakfast cereals. Your taste for sweetness often changes with time. Use artificial sweeteners only if necessary.
• Reduce sugar in any kind of recipe. Use fruit as an alternative to add sweetness to recipes.
• Try sugar-free drinks. Give children water or milk as their main drink.
• If you eat chocolate or sweets, try to keep the quantity down. Eating them as part of a meal, and then brushing your teeth, is better than between meals as snacks.

Don't eat too much salt

Too much salt increases your risk of developing high blood pressure. Guidelines recommend that we should have no more than 6 g of salt per day. (Most people in the UK currently have more than this.) If you are used to a lot of salt, try gradually to reduce the amount that you have. Your taste for salt will eventually change. Tips on how to reduce salt include:

• Use herbs and spices to flavour food rather than salt.
• Limit the amount of salt used in cooking, and do not add salt to food at the table.
• Choose foods labelled 'no added salt'.
• As much as possible, avoid processed foods, salt-rich sauces, takeaways, and packet soups which are often high in salt.

Don't forget portion sizes

You may be eating very healthy foods but you still need to keep an eye on your portion sizes because if they are too large, you will still gain weight. Deliberately try to take smaller portions when you have a meal. Do not feel that you have to empty your plate. Perhaps change the plates that you have in your cupboard (which may be large) to more medium-sized plates. In this way you will naturally serve up smaller portions. Fill up on fruit and vegetables. Ask for a smaller portion when eating out or ordering a takeaway.

Think about what you are drinking

Many drinks contain calories, including alcoholic and many non-alcoholic drinks . Think about what you are drinking.

• Choose healthier non-alcoholic drinks. Some tips: water contains no calories and can be both refreshing and healthy. Add a slice of lemon or lime to your water. Keep a jug in the fridge so that it stays cool. Also, think about switching your whole-milk latte coffee for a coffee made from skimmed or semi-skimmed milk.
• Keep alcohol within the recommended limits. Drinking above the recommended limits can lead to serious problems. For example, drinking heavily can damage the liver, brain, stomach, pancreas, and heart. It can also cause high blood pressure. Also, alcohol contains a lot of calories, and too much can cause weight gain.
  • One unit of alcohol is 10 ml (1 cl) by volume, or 8 g by weight, of pure alcohol. For example, one unit of alcohol is about equal to:
    • Half a pint of ordinary-strength beer, lager, or cider (3-4% alcohol by volume); or
    • A small pub measure (25 ml) of spirits (40% alcohol by volume); or
    • A standard pub measure (50 ml) of fortified wine such as sherry or port (20% alcohol by volume).
  • There are one and a half units of alcohol in:
    • A small glass (125 ml) of ordinary-strength wine (12% alcohol by volume); or
    • A standard pub measure (35 ml) of spirits (40% alcohol by volume).
• Men should drink no more than 21 units of per week, no more than four units in any one day, and have at least two alcohol-free days a week.
• Women should drink no more than 14 units of alcohol per week, no more than three units in any one day, and have at least two alcohol-free days a week.
• Pregnant women. Advice from the Department of Health states that ... "pregnant women or women trying to conceive should not drink alcohol at all. If they do choose to drink, to minimise the risk to the baby, they should not drink more than 1-2 units of alcohol once or twice a week and should not get drunk".

http://www.patient.co.uk/health/healthy-eating