Whole Foods

This easy and quick cous cous salad will make an excellent healthy lunch meal for the entire family.

This simple chickpea salad makes a perfect side dish to most meals or as a tasty lunch or snack. Either way - CHICK it out!

‘Macadamia’ is a type of tree relating to the flowering plant ‘Protea’ and a type of fossilised pollen. The Proteaceae family (Banksia, Grevillia, Persoonia, and Macadamia) was originally distributed in the Southern Hemisphere, and the Macadamia tree was specifically discovered in Southern Queensland, (Australia) during the same time Australia was separating from the mega-continent of Gondwana. The Macadamia nut has become a popular seed in many continents around the world. They are grown commercially in countries such as- Hawaii, China, South Africa, Australia, as well as West and South America. History of Macadamia The orchard nut has been enjoyed for over fifty million years, and dates back thousands of years by the aboriginal people. Initially called ‘Kindal Kindali’ Macadamia nuts were collected and traded between tribes. They were suggested to be a delicacy and were used as ceremonial gifts. Found in the fringes of rainforests, they were prevalent between the native people and animals. The native aboriginals had names such as ‘Goomburra’ and ‘Boomberra’ for the nuts. In the 1850’s natives showed European botanists the seed and they became intrigued; for years they were confused for chestnuts and black beans. The nut was notably exchanged for tobacco, tommy axes, and rum by European settlers. They were collected and researched by Australian botanists throughout the 1850’s. By 1858 it was named ‘Macadamia’ after scientist John Macadam, the Secretary of the Victorian Philosophical Institute. The first orchard tree was planted, and commercialised, by white settlers in the early 1880s. The plant was established in Lismore, Sydney, Australia by Charles Staff, and is now known as ‘Australia’s gift to the world’. Macadamia’s Nutritional Value The Macadamia nuts plant is filled with a long list of nutrients, vitamins, and minerals. In terms of what gastrointestinal advantages it holds, the seed is made up of healthy (monosaturated) fats and carbohydrates. This helps raise your good cholesterol levels, and lower your bad ones. This is particularly helpful for those who have, or who are at risk of diabetes, as the seeds do not spike your sugar levels. Macadamia nuts contain natural soluble fibre which benefits your digestive health and gut health, (acts as a prebiotic) and also contains Copper, which promotes your body turning food into energy. Looking at the rest of the body, Macadamia nuts contain an extremely high amount of Manganese and Magnesium. These minerals work towards forming your bones, connective tissue, and regulating your muscles, the clotting of blood, and the nervous system. The Macadamia seed holds lots of vitamins- Vitamin E, (Tocotrienol) Vitamin B1, (Thiamine)Vitamin B6, and Potassium. These nutrients contain lots of neuroprotective properties, for example, assets that support neurotransmitters travelling around the body, assets that promote the normal functions of the body, and more. Macadamia as a Culinary Resource Macadamias are a special resource in cooking as they can be eaten in several different ways. Raw, whole, chopped, blended, fried, and roasted… those are just some of ways you can enjoy this seed. Their versatility allows you to add them to pretty much any meal at any time, whether that’s to add flavour, or to add some texture, macadamias will not let you down. To add to Macadamia’s versatility, the seed has a high oil content (72%) making it perfect to use as a nut butter and a substitute oil for frying. They also create a great coating for foods. Adding them as a crust or coating to your protein part of the meal can make a simple meal a little bit more exciting. Just by simply crushing the seed, you allow for a crunchy and crispy finish that can also be added on top on meals as a similar touch to breadcrumbs. The Macadamia plant has a very distinct taste, giving the nuts a great additive to your dishes. They really boost the taste and consistency of every dish you cook with, as they have a crunchy hard shell to bite into, but are extremely creamy and velvety inside. This makes for a great addition to creamy pasta dishes, and even desserts. In baking, Macadamias work well in crunchy cookies, (especially with white chocolate) muffins, brownies, gateaux, blondies, mousse, and even in sweet and savoury cakes. The creaminess and munch enhance the flavour and texture of ice cream creating a lovely rich pudding. Macadamia as a Healthy Snack As we all now know, Macadamias are very versatile. They can be eaten raw or cooked, so they can be chucked into most meals- salads, pastas, stir-fries, biscotti, gnocchi, and veggie burgers; to name a few. They are a perfect pantry ingredient because they can be used in any meal: breakfast, lunch, dinner, or even a healthy snack. Macadamias are full of fibre, good fats, and protein. As a collection, these make the seeds a beneficial snack; for keeping you healthy and fuller for longer. Macadamias are naturally low in sugar and are full of antioxidants, putting them high up on the list for nuts as a smaller bite to eat. There is no end to the list of versions of snack-based Macadamias. For example, they can be toasted, roasted, salted, spiced, and covered in chocolate. Macadamia in the Beauty Industry Earlier, we talked about the long list of nutrients and minerals found in Macadamia seeds. Vitamin E, (Tocotrienol) Vitamin B1, (Thiamine)Vitamin B6, are just some to name, which, mixed into cosmetics can be really nourishing for the skin and hair. This plant-based product is full of fatty-acids which also boost the moisture levels and anti-aging effect in cosmetics such as- soaps, shampoos, and creams. Other Uses With the parts of the nut that are inedible (Shell and husk) they contain the polymer Lignin and the molecule Cellulose. This, when mixed together is commonly used as the main constituent for wood and Mulch. Macadamias also contain activated carbon/activated charcoal which is extracted and used to purify air and water. Macadamias polymeric composites are also used in lots of different structures, in industries such as aerospace, automotive and other infrastructures involving sand and plastic. Why is Macadamia Expensive With Macadamias versatility, comes its unique and specific development. Macadamia nut prices range between £10 and £40 depending on weight. In terms of nut population, Macadamias take 1% of global growth, because of the small number of plantations. On top of this, Macadamia trees take 10 years to start producing nuts, therefore the harvesting process is incredibly slow, making them a rarer resource to sell and buy. However, with the plant having multipurpose, the nuts are equally as popular. Interestingly, Macadamias require very specific growing conditions. It is no wonder that the main inhabitancy of this plant is in the Southern Hemisphere, because the nuts need warm temperatures, and lots of rain to grow. The rainforests in Australia are home to the largest number of Macadamias, very few other locations offer the same conditions as Australian continent. With this being said, these particular landing spots can be pricey to use for development, adding another reason behind Macadamias higher expense. A good fact about Macadamia’s higher paying price comes from their organic production. Organic Macadamia nuts are made without any chemical, stimulant, or pesticide interaction. They are completely natural and have no interference from the minute they are picked from the plant to the moment you buy them in a shop. Rest assured, Fair Trade works with plenty of companies that produce Macadamias, meaning those nuts have a sustainable and equitable trade history. Keep an eye out for Fair Trade Macadamias in your local shops. Where to buy Macadamias? Despite their complicated and slow growth, Macadamias are not hard to find. You can find smaller packets and jars of raw, roasted and whole Macadamias in most supermarkets. If you’re intrigued by Macadamias in other forms, and want to find the best Macadamia nuts, have a look at your local farm shops, organic shops, and macadamia nut shops, you can even buy macadamia nuts online. Here at Whole Foods Earth, we offer a wide range of Macadamias in different forms: Dry Roasted Macadamia Nuts, crunchy/smooth Macadamia butter, Raw Macadamias, and Chocolate Covered Macadamias. Have a look at our healthy food shop online.

If you're still wondering why ultra-processed food is bad for you, you should read about this 30-year study. Scientist from Boston discovered that people who eat significant quantities of ultra-processed foods have a slightly higher risk of premature death than those who eat whole foods like grains, legumes, nuts, seeds and minimally processed foods and single ingredients foods like 100% nut butters, and healthy oils. The research team led by senior researcher Mingyang Song, an associate professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health in Boston, looked at the different studies from over a 30-year long period. Ultra-processed foods = higher risk of death Those who ate the most ultra-processed foods regularly (seven servings a day) had a 4% higher risk of death overall and a 9% higher risk of death from causes other than cancer or heart disease. Meat-based ready-to-eat products, sweetened beverages, dairy-based desserts, and ultra-processed breakfast foods mainly drove the higher risk of death. The research team led by senior researcher Mingyang Song, an associate professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health in Boston, looked at the different studies from over a 30-year long period. How is ultra-processed food made? Ultra-processed foods are mostly made in an industrial way from contents extracted from whole foods, such as starch, protein, and saturated fats mixed with natural additives like sugar, salt or other chemical substances like colourants, flavourings, stabilisers, and emulsifiers. All that is supposed to make them sweeter, saltier, tastier, more attractive - fluffy, more crunchy and more addictive for consumers. It also helps producers and brands make food with longer shelf life. What are the examples of ultra-processed foods? It's easy to spot ultra-processed foods in the major supermarkets. These products are presented in pretty colourful packaging, have a long ingredient list, and have a long expiry date. This includes deli meats, sausages, baked goods, breakfast cereals, ready meals, pre-made meals, snacks, desserts and ice cream. There is more evidence showing these foods are linked to higher risks of obesity, diabetes, heart disease, diabetes and cancers.

What is buckwheat? Buckwheat is made from a flowering plant called buckwheat (Fagopyrum esculentum) cultivated for its grain-like seeds. Buckwheat is not a grain like barley or wheat, from which barley or semolina are produced. Buckwheat is made from seeds. The bushes of buckwheat plant reach about 60 cm in height. They have intensely fragrant and small white flowers in summer. From these flowers bees produce buckwheat honey with a characteristic taste and smell. Buckwheat is a very popular staple in Central and Eastern Europe. It is used in many savoury dishes, similarly to rice and in sweet dishes like pancakes. Roasted buckwheat health benefits Buckwheat is a highly nutritious food. In fact, many people consider to be a superfood. It is a good source of complete plant-based protein, dietary fibre, and energy. The protein in buckwheat is like in meat, it contains all of the essential amino acids that your body cannot produce. That's why it's especially recommended for vegetarians and vegans. The fibre content is highly soluble so it is great for those with high cholesterol and blood pressure. Buckwheat is a great source of minerals like zinc, copper and manganese. It also contains antioxidants, such as rutin which help reduce inflammation and lowers blood pressure. Buckwheat has more antioxidants than other common cereal grains like wheat or oats. Buckwheat offers many health benefits including improving heart health, helping weight management and reducing blood sugar and promoting weight loss. Eating buckwheat on regular basis can help you lower bad cholesterol. Buckwheat contains healthy complex carbohydrates which makes it ideal for all those following a healthy lifestyle. What's the difference between raw and roasted buckwheat? You can buy raw or roasted buckwheat groats. Buckwheat that has not been roasted is known as raw buckwheat and has a lighter colour. If the buckwheat you bought is not roasted you can quickly roast it on a dry pan over medium heat 4-5 min until it is golden brown. Roasted or toasted buckwheat is often described as Kasha and it has a darker colour. Kasha (or kasza) is commonly used in Central and Eastern European cuisine. It has a distinct, earthy and nutty flavour. What is the best way to use buckwheat? Buckwheat is a very versatile food and can be incorporated in many dishes, both sweet and savoury. It is a cheap staple with a long shelf life so you can keep it in your kitchen pantry for long. It can be used as a healthier rice replacement. It is naturally gluten-free so it can be used by people on a gluten free diet. What is the best way to cook roasted buckwheat? So you want to make fluffy, not mushy, buckwheat? Buckwheat is easy to cook. All you need it a pot, water and some salt. However you can also add some flavourings like butter, vegetable stock or herbs and spices if you make a savoury dish. Adding some extra flavour lifts your buckwheat to the next level. First, rinse the buckwheat and drain it well. Then boil some water in a pot (1 cup of buckwheat - 1,5 cup of water) add some salt. When the water boils add to buckwheat groats and bring to boil again. Reduce the heat and cook for about 15 min. If you want to use buckwheat for sweet recipes just use water or milk and salt.

In 2024, Brits are eating significantly healthier than in previous year. The change in food habits has been driven in particular by younger generations as food inflation eases. The new polling called Q1 2024 Grocery Eye Report was commissioned by a market research consultancy Savanta. The report tracks consumer behaviour every quarter of the year. This year it shows that one third (32%) of UK consumers are ‘feeling healthier’ than in 2023. A number had significantly increased (7%) compared to results from the same period of 2023. UK consumers are eating more healthy products (49%), including unprocessed whole foods. More people (37%) are also cooking from scratch at home more and exercising more (30%). There is an increased consumer interest in superfoods like and products focused on gut health like fermented foods (40%) such as sauerkraut, kimchi, kombucha and healthy products high in protein (25%), also plant-based protein like beans, legumes, tempeh and tofu. Also more consumers are saying they eat a plant-based diet (+4%) compared to the same time last year. The number went from 8% to 12%, with the largest increases in the youngest generation (under 35 years old). However, a great number of the UK consumers are still struggling with the budget. Four in ten (42%) said that the cost of healthy food has forced them to be less healthy. And 39% of consumers say they are sacrificing healthy food to afford other essentials. Julie Vigne, senior director at Savanta, commented: “The UK is starting to feel healthy again, after several years of food shopping being driven by the cost of living crisis. Our research implies people are starting to prioritise their health again, with more consumers buying healthier products and taking the time to cook more from scratch.” “Interestingly, our Grocery Eye reports suggests younger people continue to drive increases in plant-based diets, a trend which is showing no signs of slowing down. But it’s not all positive, which a big chunk of the public wanting to eat healthier, but unable to.” Savanta started the Grocery Eye reports back in 2014. The report takes place once every quarter, polling 500 UK nationally representative shoppers based on age, geographical location and affluence to help companies understand consumer resilience to economic downturns.

In the last couple of years, Britain has been facing a serious food crisis. More and more Brits are being left with no option but to cut back on the quality of food they consume and look into cheaper options, which are mainly unhealthy, ultra-processed foods. There is an urgent need to find solutions to the most significant issue, which is healthy food affordability. Majority of Brits cannot afford health food Four in five (80%) Brits think healthy food is something that everyone should be able to have, yet only 8% believe it is affordable to most people. The majority of Brits, 68%, say it's the Government's duty to ensure that healthy food is available and affordable for everyone despite increasing financial pressures and a worsening food industry. Nearly half of the recent poll participants (49%) stated that financial pressures have made them reduce the quality of food they used to eat. Healthy food as basic right for fair society When asked about basic rights that are essential for a fair society, 80% of Brits ranked access to 'healthy food' as vital – second only after healthcare – and well above 'home ownership' (52%), an issue traditionally prioritised. Measures needed to make healthy food affordable The research also reflects a worsening food environment in the UK, where over 11m nationwide experience food insecurity. The problem is more common in low-income areas, with over 1 million people living in 'food deserts' where affordable, fresh food and wholefood is not available. These are the results of the new poll commissioned by the Food, Farming and Countryside Commission (FFCC) published last month. The new polling was commissioned in partnership with non-profit research organisation More in Common, which reveals the stark reality of Britain's food crisis: healthy food is now seen as out of reach for the majority. Food crisis conversation The FFCC launched an unprecedented food conversation across the nation, bringing together thousands of citizens for workshops and talks designed to find solutions to the crisis. The workshops will take place across the UK, including remote areas bringing together a representative group of citizens to learn what people want from food and how they want to see things change in food availability and its affordability. The participants will discuss how we grow, make and eat food. Sue Pritchard, CEO of the Food, Farming and Countryside Commission said: "Of all the elements of our everyday economy, one of the things we simply cannot manage without is healthy food. How did this basic necessity become a luxury that few can afford? Food is at the centre of some of the biggest challenges this country faces and for many people, eating enough healthy food is becoming impossible. A smart and strategic government will prioritise action across the whole food chain, from farm to fork. And what we're hearing from citizens is that this would be a real vote winner. For starters, people tell us they are concerned about the inequalities of a system that means poor children will live shorter lives than rich ones. They are sympathetic to the challenges facing family farmers who are dealing with the impacts of climate change on their businesses. And they are worried about an NHS buckling under the pressure of diet-related ill health. 'While difficult – this is all fixable. And as we talk to people all around the UK, it's clear that citizens see the problem and want the Government to take control of a situation that has become untenable." The latest poll took place at the first citizen workshop for The Food Conversation, which brought a representative sample of citizens from across the UK together to discuss food crisis in the country. A majority of participants support government actions to fix Britain's food system, including helping the farmers and reducing access to ultra processed foods. Majority of participants (62%) want greater intervention to ensure farmers are treated fairly. And more than a half ( 60%) want greater intervention to protect children from unhealthy and ultra processed foods.

Did you know you can make your meal happier, by using organic food? The 'Happier Meal’ is a showcase of the nutritional benefits of organic food. The meal, launched by the The Soil Association explores the science of gut health and the health benefits of shifting to organic whole food ingredients. It aims to inspire people to consider changing an product in every meal to organic. Organic produce have better nutritional profile Multiple studies have proved that due to the production methods the nutritional profile of organic food is different than the conventional non-organic food. Organic vegetables are higher in antioxidants such as polyphenols because they are not sprayed with fertilisers and pesticides. So they can help boost your immunity in a more effective way. The Happier Meal was created in collaboration with nutritionists, farmers and cooking experts. This includes celebrity eco-chef Tom Hunt, award-winning nutritionist Michaella Mazzoni and organic farmer Ben Andrews. The guide for Happier Meal is available online and includes both the beef and the vegan burger recipe. If you want to create your own Happier Meal at home just follow the recipe using all the organic ingredients. The happier versions of the burgers can feature fermented foods, like kimchi and be enjoyed paired with fermented drinks like kombucha, which support a healthy gut. Nutritionist Michaella Mazzoni said: "Choosing organic isn't just about what's on your plate; it's about overall wellbeing. There are holistic benefits of choosing organic that extend beyond the plate and simply swapping one or two elements of a dish to organic can make a world of difference.” Fermented foods have been known for centuries Kombucha which is a fermented tea, has been consumed in Asia for thousands of years. It is brewed from green tea or black tea which are full of antioxidants. When fermented it becomes a fizzy soft drink that is naturally high in healthy probiotics and live cultures bacteria that support the gut health and helps digestion. If you make kombucha from organic tea, it will have 69% more antioxidants, and it is free from pesticides or fertilisers which are harmful for health. Michaela Mazzoni said: "Kombucha is not only delicious, but it is also low in sugar and brimming with probiotics and antioxidants. It contributes to overall wellbeing so we're loving it for its natural goodness!"

Replace refined foods with whole foods Forget about pre-made foods, ready meals, white bread, supermarket cakes, biscuits, and crips that are ultra-processed and contain chemicals and additives that are harmful to your body. Instead, replace all this trashy food with whole foods like legumes, pulses, healthy oils, nuts, seeds and whole grains. Swap the white bread for bread made with wholemeal flour. Replace the white flour biscuits with whole grain biscuits. Ditch sweetened processed cereal and choose oats, muesli and breakfast cereal which does not contain added sugar. Cook more often and get creative Cooking at home isn't really that complicated when you have your pantry stocked with the right products. Get some nice organic herbs and spices to make your meals full of flavour. You can easily find quick recipes that will take you only 30 minutes to prepare. There are so many combinations of ingredients and flavours that you can enjoy something new every day. Fill up your pantry with healthy snacks Healthy snacks include unprocessed, healthy whole foods like nuts, seeds, dried fruits and lightly processed natural foods. Healthy snacks do not contain sugar, excess salt and fats. Instead, they offer you nutrients just as nature made them for us. They contain minerals and vitamins and good calories that help you stay healthy and full of energy. Eat more vegetables and fruits Sadly, we don't eat enough vegetables and fruits in our modern diets. Veggies and fruits are the best, purest, unprocessed food you can eat. They are packed with vitamins and minerals to keep you and your immunity system healthy. Drink more water Water is the best drink you can have. It makes you feel better and fuller. It also has cleansing properties and removes toxins from your body. Drinking more water will also help you with digestion. If you have constipation problems, try speciality waters, like Magnesium Water. Change your eating routine Try to plan regular hours for breakfast, lunch and dinner and stick to it. When you eat a balanced, healthy, whole-food meal, your body will feel satisfied for longer, and you won't crave snacks before the next meal. Result: you won't be thinking about ordering a food delivery or passing by the nearest takeaway. Make a shopping list Look through your pantry and fridge to see what you still have there. Write down all the ingredients and packaged food on a shopping list. Focus on the things you really need. Take the list with you when you go to the supermarket. This way, you will focus on the necessary product, and you will not get tempted by aggressive advertisements for snacks, processed foods and ready meals in the aisles.

Plant-based diets rich in protein from whole foods like beans, legumes, and nuts may help women stay healthy as they age, a new suggests. The new study was published in the American Journal of Clinical Nutrition. According to new research, women who consumed more plant-based protein were healthier and developed fewer chronic diseases. Researchers discovered significantly less heart disease, diabetes, cancer, and cognitive health disease in those women who included more protein from plants in their diet and ate more vegetables, fruits, whole grains, bread, beans, legumes, and pasta, compared to those who ate less of these products. The study results show that women who regularly ate animal protein developed more chronic diseases. Andres Ardisson Korat, a scientist at the Jean Mayer USDA Human Nutrition Research Centre on Ageing (HNRCA) at Tufts University, USA, the lead author of the study, commented, “Consuming protein in midlife was linked to promoting good health in older adulthood. “We also found that the source of protein matters. Getting the majority of your protein from plant sources at midlife, plus a small amount of animal protein seems to be conducive to good health and good survival to older ages.” “Those who consumed greater amounts of animal protein tended to have more chronic disease and didn’t manage to obtain the improved physical function that we normally associate with eating protein,” he added. The researchers recommend that middle-aged women eat most of their protein from plants, vegetables, fruits, legumes, pulses, grains, nuts, and seeds, although they could also occasionally eat fish and meat for iron and vitamin B12. “Dietary protein intake, especially plant protein, in midlife plays an important role in the promotion of healthy ageing and in maintaining positive health status at older ages,” Dr Korat said. The scientists analysed the Harvard-based Nurses’ Health Study, which followed women's health care from 1984 to 2016. The women included in the study were between 38 and 59 in 1984 and were in good physical and mental health when the study began. Researchers analysed women's diet, specifically how frequently they ate certain foods, what protein they consumed and its effects on healthy ageing. Then they compared the diets of women who did not develop 11 chronic diseases or lose physical function or mental health with the diets of those who did. The study results show that women who ate more plant-based protein from bread, vegetables, fruits, pizza, cereal, baked goods, potatoes, nuts, beans, peanut butter, and pasta (as defined in 1984 – were 46% more likely to be healthy as they aged. Those who obtained more animal protein from meat such as beef, chicken, seafood or milk and cheese were 6% less likely to stay healthy as they got older. The researchers discovered also that plant protein was linked with better mental health later in life. For heart disease in particular, eating more plant protein came with lower levels of bad cholesterol, blood pressure, and insulin sensitivity. Higher animal protein consumption was linked to higher levels of bad cholesterol and increased insulin-like growth factor, which has been detected in multiple cancers. The study also suggests that dairy protein consumption, such as milk, cheese, yoghurt, and ice cream, was not significantly linked with better health status in older adulthood.

Plant-based and vegan diets, known for their health and environmental benefits, have been increasing in popularity in the last few years. New Year's is a good opportunity to change your lifestyle, reduce meat consumption, and add more organic whole foods and veggies to your diet. An annual Veganuary campaign encourages people to go vegan for a month as their New Year's resolution, and you should try it, too! If you’re considering a vegan lifestyle in an effort to be healthier, decrease climate change, or for animal welfare reasons, it's good to learn how a vegan diet may affect your daily life. Here’s everything you need to know about starting a plant-based diet, its health benefits and tips on how to eat better. What is a plant-based diet? A plant-based diet is a diet composed of fresh produce, including vegetables and fruits, whole grains, pulses, legumes, nuts and seeds. All these ingredients are very healthy and are a great source of nutrients, including protein, fibre, minerals and vitamins. Those who follow a vegan diet avoid all kinds of animal products such as meat, seafood, eggs, dairy and honey. Many animal products can be easily replaced with animal-free alternatives; for example, you can replace dairy with plant-based milk, meat can be replaced with plant-based meat alternatives or other protein sources from plants like legumes. What is the difference between vegan, vegetarian, and flexitarian diets? Vegan and vegetarian are different ways of eating. Unlike a vegan diet, where no animals are consumed at all, a vegetarian diet typically incorporates some animal products, such as milk, cheese or eggs. A flexitarian diet, which is very popular now, is a mix of vegan and vegetarian diets, with the consumption of mainly plant-based products. However, it may include some animal products from time to time. There is also a pescatarian diet, which does not include meat but includes fish and seafood as main protein sources. What should you avoid on a vegan diet? If you follow a vegan diet, all animal products and byproducts like meat, eggs, milk, honey, cheese, yoghurt, gelatine, carmine and casein – are eliminated from your meals. Veganism is a lifestyle rather than a diet, so it also means avoiding non-food animal products such as leather, personal care and cosmetics. Look for cosmetics and beauty products that are not tested on animals. What can you eat on a plant-based diet? Vegetables and fruits - all of them, including dried fruits. Grains: rice, oats, wheat, barley, quinoa Legumes and pulses: beans, chickpeas, lentils. Nuts and seeds: almonds, hazelnuts, peanuts, walnuts, cashews, chia seeds, sunflower seeds, flaxseed, hemp seeds and more! Plant-based milk: soy milk, oat milk, rice milk, coconut milk, almond milk Fermented food: kimchi, sauerkraut, miso, tofu Plant-based oils: olive oil, sunflower oil Other plant-based protein sources: tofu, tempeh, seitan Seasonings: herbs, spices, soy sauce, nutritional yeast etc. Benefits of a plant-based diet A healthy plant-based diet has many health benefits. It can help lower cholesterol levels and minimise the risk of heart disease and stroke. It will also protect you from other chronic diseases, type 2 diabetes, and some types of cancer. It can also promote healthy weight management. A healthy plant-based diet is balanced and nutritious. Ensure you consume enough fibre, take B12 supplements such as fortified nutritional yeast, and opt for healthy whole foods instead of highly processed foods, fast foods and take aways.

The industrialisation of the food system, technology and globalisation have led to a transition in our food habits. The dietary patterns worldwide are becoming more processed and less diverse. Ultra-processed foods are now dominant in the global food supply. Today, the UK population's diet is mainly made up of ultra-processed food. Statistics show that between 60 and 70 per cent of the average adult's diet is ultra-processed food. What is the difference between processed and ultra-processed food? Humans have been processing food since ancient times. Because food was precious for our ancestors, they developed natural methods and techniques to preserve food for longer and avoid food waste. They used to make flour out of grains, dry the fruits, ferment the veggies, and keep the meat in salt; all of that allowed the early humans to have food safe to consume for longer and available in winter months when they couldn't grow the crops. Today, we have an abundance of food; we buy too much of it, don't care about the quality, and sadly, we waste a lot. There are three types of food: whole food (unprocessed), processed food and ultra-processed food. Whole food is totally unprocessed real food like vegetables and fruits, milk, etc. Naturally processed food can be fermented vegetables (like kimchi or pickles); processed food is made with natural food ingredients, for example, butter made with milk, bread traditionally made with flour with no additives etc. Real food is heavier, chewier, and in most cases, has fewer calories and makes you feel fuller for longer. You can enjoy eating many naturally processed foods as a part of a healthy diet. Products like canned vegetables, frozen fruits, some organic ready meals, dark chocolate, pasteurised yoghurts, fermented foods, and plant-based milk are very nutritious and healthy. What is ultra-processed food, then? What is ultra-processed food? Bread that is made with flour, salt, water, emulsifiers, sugar and preservatives is already an ultra-processed product. According to the definition, ultra-processed foods are ready-to-eat or heat, packaged food formulations made by assembling manufactured ingredients and additives such as ingredients extracted from substances or synthesised in laboratories through multiple industrial processes. These include emulsifiers, stabilisers, softeners, flavour enhancers, sweeteners, preservatives, colourants etc. These ingredients are mixed together to create something edible that is food alike but lacks the integrity and nutrition of the real foods. Think of the white and spongy light supermarket bread, full of sugar, salt and many other weird ingredients, packed in a plastic bag for months - this is the most popular ultra-processed food product in the UK. Sweetened or salty snacks, sweetened soft drinks, instant meals, meat slices, nuggets, hot dogs, cheese slices, sausages, pre-prepared pizzas, biscuits, crisps, candies, supermarket ice cream, flavoured breakfast cereals, sauces and dressings - these are ultra-processed foods. How do you recognise ultra-processed food? There are a few ways to spot ultra-processed items when shopping in the supermarket: Ultra-processed foods usually have a very long list of ingredients, with many additives and names of substances (often with numbers) you don't recognise and won't find in your kitchen cupboard. They are usually wrapped in plastic, contain preservatives and have very long expiry dates. Ultra-processed foods are less nutritious and naturally contain fewer fibre, vitamins and minerals - unless they are extra added. They contain a lot of sugar, fat and salt. These products are often lighter but with a high-calorie content. Brands and companies that sell these products aggressively promote these items in supermarkets, so you will see the ads everywhere around you. Have you ever seen an advertisement from a brand promoting carrots or broccoli? How much of ultra-processed food do we eat? Ultra-processed foods make up at least 60 per cent of a diet of an average UK consumer. It's even worse for kids - an average teenager consumes 70-80 per cent of their calories from ultra-processed food. Why do we eat so much ultra-processed food? Sadly, these foods are generally cheaper, making them attractive to consumers. However, most of the consumers don't know these foods are designed to make you want to eat more of them and more often. Ultra-processed foods are softer - softness is one of these traits that consumers like. These products contain a lot of added gluten, emulsifiers and stabilisers - mixed together make these products so soft. This softness tricks our stomach - we eat so much of this food before our gut hormones realise and tell us we're full. The soft food is digested so early in the gut that it never even makes it to the bit of the gut that releases the hormones that will send you a signal to stop eating. Think of the burgers from McDonad's - aren't they super soft? People who consume a lot of soft food have problems with weight management. That's because they tend to eat a lot more than they should, and they feel constantly hungry. Usually, ultra-processed foods are lighter in weight than for example, whole foods, so you think you can afford to buy more of them, but they are energy dense and have a lot of sugar, meaning they have a lot more calories per weight. So after eating them, you get an energy spike and feel quickly satisfied, but not for long. After a couple of hours, you will feel hungry again - eventually, this ends up with you constantly feeling hungry and never really satisfied - and heading to eat more processed foods. What are the side effects of eating ultra-processed foods? In the long run, consuming ultra-processed foods leads to obesity and increases the risk of many diseases like diabetes, heart disease and cancer. The additives in ultra-processed foods may have some effects on our brains and also on our gut microflora - they scrub out our guts of good bacteria, leaving us with harmful inflammatory bacteria. What can we do to stop eating ultra-processed foods? Reducing your consumption of highly processed foods packed with sugar, salt, and other chemical nasties will lead to improving your general health, so it's worth considering changing your food habits. Here are a few tips on how to ditch ultra-processed foods: Before you go shopping, make a shopping list. While shopping, focus on your list and avoid buying heavily advertised items. Read the labels of the products and recognise the nasty ingredients. Eat more vegetables and fruits. Stop buying processed meats. Cook more often at home and get creative with your meals (look for healthy recipes online) If you have less time to cook, start meal prepping . Keep some healthy snacks in your kitchen cupboards (nuts, seeds and dried fruits) Replace refined grains with whole grains. Replace sweetened cereals with healthy cereals. Drink more water - stay hydrated.

We are what we eat, so if you eat junk food, you feel like junk food, right? Sadly, many kids these days are accustomed to a diet full of highly processed foods and ready meals packed with sugar and salt. The earlier you start helping your kids to enjoy eating whole foods , the better. Here are some strategies and tips that will help you encourage healthy eating habits. Talk about healthy food benefits You can help your kids better understand the importance of the right food choices. Talk to them about the importance of a balanced diet and how healthy eating will benefit them. Explain how proper nutrition impacts their performance in everyday life activities at school, at home and while practising sports or learning. You can compare the food to fuel and ensure they understand which products are better for them and why. Get the kids thinking about real food — and where it comes from. Introduce healthy options and limit exposure to unhealthy food Bring more veggies, fruits, and whole foods to your diet and kitchen. Introduce new healthy alternatives to products you used to consume frequently for the entire family. Replace the white bread with whole grain bread or sprouted bread, and regular pasta with whole grain pasta. Introduce your kids to healthy ingredients while helping them enjoy the foods they know and love. Try to find your family's favourite staples that will contain less sugar, salt and saturated fat. Instead of frying, you can bake in the oven for a lighter version of some popular dishes. If your kids like pizza, you don't have to resign from eating it; just opt for pizza with whole grain flour and more vegetables. Avoid storing junk food at home and stop buying it. If you give your kids unhealthy food at times, they may think it's a special treat, and this way, they will associate it with something good (not the right way). Introduce healthy snacks If your kids cannot live without snacks, just show them how to snack smarter. Introduce them to a variety of fresh and dried fruits like apples, bananas, apricots and veggies like carrots or cherry tomatoes that can be a healthy snack option. Have a cupboard filled with healthy snacks like nuts, seeds and dried fruits. Get rid of carb-heavy snacks and sweets. By introducing better alternatives, you can help them create a healthy snacking habit. Have regular meals and offer choices Serve a variety of healthy foods at home and constantly introduce new flavours and products. Make it possible for the kids to have more healthy food choices near them. If you give them a range of choices, they will easily find something they really like. You can combine the "disliked" food with the "liked" food. Introduce kids to world cuisines and let them discover new flavours so they are not afraid of trying new and different foods. Involve kids in the preparation of the meals There's no better way to get kids engaged with where their food comes from than getting them involved in the kitchen. Take your kids shopping and decide together which healthy products you will buy. Teach your kids which ingredients are better. Visit a local farmer's market so the kids can see the variety of fresh produce available. Include your kids in food preparation and cooking methods. Whether you make a meal or bake a cake, invite your kids to help you. Make them feel involved in food prep by helping stir the soup, cleaning the veggies, adding salt, and preparing herbs and seasonings. There are many safe activities that kids can help you with. Get them an apron, some cooking utensils, or a kids' cooking book so they feel more engaged. They will love to make cookies with you and decorate them (and eat them later!). You can have a lot of fun making pizza together, choosing the healthiest ingredients and creating new flavours. There is a chance kids will like the food they made themselves. Always let them make their own plates. This way, they will learn how to cook, and they will be confident about their healthy food choices. Be a role model, get creative and support good choices Healthy eating habits are led by example. It won't work if you force your kids to eat healthy if you don't do it yourself. So be the real role model for your kids and eat healthy yourself. It has to start with you. Take it slowly, and don't force it. Don't trick the kids and disguise the food - this will never work. Give small portions and praise your child for eating, even if they only eat a little. Do everything you can to avoid battles over food and keep the peace by the table. Healthy food doesn't have to be boring and taste like cardboard. Get creative with food and prepare delicious, colourful and full of flavour meals. Have fun with food and always support good choices. Get the kids connected to what they eat.

According to a new study, increased consumption of ultra-processed foods may be linked to a higher risk of developing cancer. Imperial's School of Public Health in London published the most comprehensive research about the link between ultra-processed foods and the higher risk of developing cancers and cancer-related deaths. Study on 200,000 participants The researchers used UK Biobank records and collected information on the diets of 200,000 middle-aged UK adults. Ultra-processed foods are heavily processed foods during their production. These items include many popular packaged foods like breakfast cereal, supermarket bread, ready meals and fizzy drinks. These products are popular among consumers because they are cheap and convenient. Brands also often falsely advertise them as healthy. Processed foods dangerous for health Processed packaged foods contain a lot of salt, sugar, fat and artificial additives. They negatively impact our health and are associated with obesity, type 2 diabetes, high blood pressure and heart disease. Researchers monitored the health of 200 000 participants during a 10-year period. They looked at the overall risk of developing cancer and the specific risk of developing 34 types of cancer. They also looked at the risk of people dying from cancer. Processed foods linked to higher risk of cancer The latest study results show that eating more ultra-processed packaged foods was associated with a higher risk of cancer, specifically ovarian and brain cancers. Consumption of ultra-processed foods was also associated with an increased risk of dying from cancer, most notably ovarian and breast cancers. For every 10 per cent increase in highly-processed food in a person's diet, the risk of cancer overall increased by 2 per cent, and for ovarian cancer increased by 19 per cent. Each 10 per cent increase in ultra-processed food consumption was also linked with increased mortality for cancer overall by 6 per cent, alongside a 16 per cent increase for breast cancer and a 30 per cent increase for ovarian cancer. These links remained after adjusting for various socio-economic, behavioural and dietary factors like body mass index (BMI), smoking status and physical activity. Consumption of processed foods in the UK the highest in Europe The consumption of ultra-processed foods in the UK is the highest in Europe for adults and children. This is associated with a greater weight gain in UK children and a higher risk of developing obesity and type 2 diabetes in adults. Dr Eszter Vamos, the lead author for the study from Imperial College London's School of Public Health, commented: "This study adds to the growing evidence that ultra-processed foods are likely to negatively impact our health including our risk for cancer. Given the high levels of consumption in UK adults and children, this has important implications for future health outcomes. "Although our study cannot prove causation, other available evidence shows that reducing ultra-processed foods in our diet could provide important health benefits. Further research is needed to confirm these findings and understand the best public health strategies to reduce the widespread presence and harms of ultra-processed foods in our diet." "Our bodies may not react the same way to these ultra-processed ingredients and additives as they do to fresh and nutritious minimally processed foods." Dr Kiara Chang, the first author of the study from Imperial College London's School of Public Health, said: "The average person in the UK consumes more than half of their daily energy intake from ultra-processed foods. This is exceptionally high and concerning as ultra-processed foods are produced with industrially derived ingredients and often use food additives to adjust colour, flavour, consistency, texture, or extend shelf life. "Our bodies may not react the same way to these ultra-processed ingredients and additives as they do to fresh and nutritious minimally processed foods. However, ultra-processed foods are everywhere and highly marketed with cheap price and attractive packaging to promote consumption. This shows our food environment needs urgent reform to protect the population from ultra-processed foods." WHO and UN recommend to reduce ultra-processed foods Countries around the world (France, Canada, Brazil) have been updating their national dietary guidelines with recommendations to limit ultra-processed food consumption, while in the UK there are currently no measures to tackle this problem. The United Nations' Food and Agriculture Organisation and The World Health Organisation (WHO) have previously recommended people to significantly reduce ultra-processed foods as part of a healthy, sustainable diet. Dr Chang said: "We need clear front of pack warning labels for ultra-processed foods to aid consumer choices, and our sugar tax should be extended to cover ultra-processed fizzy drinks, fruit-based and milk-based drinks, as well as other ultra-processed products. "Lower income households are particularly vulnerable to these cheap and unhealthy ultra-processed foods. Minimally processed and freshly prepared meals should be subsidised to ensure everyone has access to healthy, nutritious and affordable options." The researchers note that their study is observational, and more work is needed in this area to establish a causal link between ultra-processed foods and cancer.