How to tackle obesity head-on

By Melanie Leyshon

25% of adults in the UK are already obese and two-thirds are overweight. Worrying statistics, which, according to Professor David Haslam, National Obesity Forum chair and Healthy Food Guide expert, means we could be facing a ‘doomsday scenario’. At the start of National Obesity Awareness Week (13–19 Jan), David wants to see campaigns for obesity becoming as hard-hitting as those against smoking.

‘There’s a lot more we can be doing by way of earlier intervention and to encourage members of the public to take sensible steps to help themselves,’ says David. ‘But this goes hand in hand with government leadership and ensuring responsible food and drink manufacturing and retailing. We need more proactive engagement by healthcare professionals on weight management, more support and better signposting to services for people who are already obese, and more importance placed on what we drink and how it affects our health.’

To tackle obesity successfully, health experts believe all the elements of the condition must be addressed. One successful scheme has been trialled in Rotherham, South Yorkshire.

The town’s weight management programme brought together health authorities and commercial enterprises such as WeightWatchers, with a focus on healthy eating and exercise. Its community approach encouraged overweight people to request a referral to the Rotherham Institute of Obesity from either their GP, nurse, pharmacist or dietitian, or to refer themselves.

Of the patients who completed the six-month weight-loss programme, 93% lost weight and 66% met or did better than their targets. Overall weight-loss results were up to 29% of the original starting weight.

‘It worked because once assessed, patients could see a weight management professional, dietitian, exercise physiologist or talking therapist, or whatever they needed,’ says David. There were three stages to the scheme: stage one identified people at primary care level; stage two was community based, where nutrition and lifestyle and exercise advice was given by trained staff; and stage three looked at specialist interventions, such as bariatric surgery. For children, this included residential weight management camps.

David believes the Rotherham approach is utterly cost effective and should be used across the country. ‘People are sitting in the wrong clinics. They’re in the cardiology clinic and the diabetes clinic or liver clinic, when really they should have started in the obesity clinic so that the problem could really be dealt with.’

‘If you rolled out the Rotherham programme everywhere, it would cost far less than the amount obesity is going to cost us in 25 years’ time, according to Government predictions,’ he says. The programme costs under £1m and if it were rolled out nationally, it would cost around £250m - a small fraction of the bill we will be faced with in 2050 if the obesity crisis continues at its current pace.’

For advice on tackling obesity, check out the National Obesity Awareness Week website www.noaw2014.org.uk/recipes - Healthy Food Guide has a week’s worth of recipes available for you to try.

For more everyday recipes - all 500 kcal or less - get a copy of Healthy Food Guide’s Make it Special 100 Speedy Suppers Recipe Collection (£3.99), out now at branches of Tesco, Sainsbury’s and WH Smith, or download the iPAD edition from iTunes. 

Easy ways to cut down on sugar

The Action on Sugar campaign was launched yesterday to tackle concerns that we’re all consuming too much sugar. 

While the debate rages on what can be done about the national obesity problem, here are Healthy Food Guide’s practical tips on how to reduce your own sugar intake – plus we reveal which foods are higher in sugar than you may have thought.

7 ways to replace the white stuff:

1.     Get baking – if you like the occasional cake or biscuit, make your own so you can control the ingredients (you can normally halve the sugar content without affecting the quality). Look out for healthier sweet recipes in the pages of HFG.

2.     Try sugar substitutes – natural products like stevia are sweeter than sugar, with fewer calories.

3.     Use spices for flavour without the sugar – try cinnamon, mixed spice and ginger in stewed fruits, porridge and puddings.

4.     Watch the drinks – alcohol, fizzy drinks and juices are an easy way to overload on sugar without noticing. Try sparkling water with lemon slices and fresh mint sprigs, chilled herbal teas or diluted juice.

5.     Look out for hidden sugar in unlikely foods (see below) – look for ingredients ending in ‘ose’ on the ingredients label and check out the value for sugars: less than 5g per 100g is considered low in sugar while more than 15g per 100g is considered high (although this value refers to all sugars, not just added ones).

6.     Choose lower-sugar versions of cereals, baked beans, soups, canned tomatoes and ketchup.

7.     Eat fewer processed carbohydrates such as white bread, croissants, muffins, biscuits, cakes, chocolate and sweets. These convert rapidly to glucose in the blood, so high levels may contribute to energy highs and lows and cravings. Switch to wholegrains instead.

Do you know where sugar is lurking?

Food doesn’t have to taste sweet to contain sugar. Check out some of the more unlikely products you’ll find it in if you look closely…

* 30g cornflakes = ½tsp

* 1tbsp salad cream = ½tsp

* 1tbsp balsamic vinegar = ½tsp

* 1 slice bread = ½tsp

* 1tbsp tomato ketchup = 1tsp

* Half a large tin mushroom soup = 1tsp

* 2tbsp coleslaw = 1tsp

* A third of a jar of salsa = 1tsp

* 30g branflakes = 1½tsp

* 125g ready made Bolognese sauce = 2tsp

* 400g lasagna ready meal = 3tsp

* 400g chicken tikka masala ready meal = 3½tsp

Sugar in our diets: what's the risk?

By Paul McArdle, British Dietetic Association dietitian and diabetes specialist

The newly launched Action on Sugar Campaign is pushing for a reduction of 20-30% in the amount of sugars in our diet – sugar hidden in products we buy and the sugar we add to our food and drink. Can our sweet addiction really put us at risk of obesity and type 2 diabetes?

It's true most of us are consuming too much sugar, and much of the sugar we consume is already in pre-packaged or convenience foods.

Although sugar has fewer than half the calories of fat, it's very easy to consume large quantities of it, especially in the form of drinks, which doesn't leave you feeling very full or satisfied. Often foods with added sugar provide very few nutritional benefits and, therefore, 'empty calories'.

The British Dietetic Association (BDA) supports the call by the campaign group Action on Sugar for the food industry to reduce the sugar added to foods. If successful, the reduction in sugar may contribute to cutting the number of calories people are eating.

This is the main problem: the sugar we eat is part of a diet which is already too high in calories – indeed it may be contributing to this, and therefore to the increasing numbers of people who are overweight and obese. Small amounts of sugar, as part of a balanced diet and in people who are successfully managing their weight, is not necessarily a problem. Moreover, there are no research studies that have proved eating sugar causes type 2 diabetes. However, there are studies that look at links between dietary patterns and the risk of developing type 2 diabetes.

One such link is sugar-sweetened beverages. A very large study of men found an association between drinking sugar-sweetened beverages and developing type 2 diabetes. Over a 20-year period, it showed a 24% increased risk for those with the highest intakes of these drinks. This doesn't demonstrate they are the cause of the diabetes in the study population, as different types of research studies would be needed to determine that. Watch this space.

Use up leftover ham

There are always a few slices in the fridge... here's a great, healthy way to use up your leftover ham – it could soon become a festive season favourite!

Ham pasta bake

prep 10 min cook 30 min serves 4

250g penne or rigatoni

2tbsp low-fat spread

2½tbsp plain flour

500ml skimmed milk

1tbsp Dijon mustard

75g slow-roasted tomatoes

150g cooked lean ham

100g goat’s cheese or
reduced-fat feta, crumbled

1 Preheat the oven to 200°C/fan 180°C/gas 6. Cook the pasta according to the pack instructions. Drain, then return to the pan.

2 Meanwhile, melt the spread in a saucepan over a medium heat, then stir in the flour and cook for 1 min. Take off the heat, then slowly add the milk, stirring until combined. Put the mixture back on the heat and stir until it thickens. Reduce the heat and simmer for 2 min. Take off the heat, then stir in the mustard.

3 Pour the sauce over the drained pasta, then stir in the tomatoes and ham. Transfer to a 2 litre baking dish, top with cheese, then bake for 15–20 min until golden and hot.

Per serving: 476kcal, 26.6g protein, 12.3g fat, 5.9g saturates, 69g carbs, 12.5g sugar, 5.6g fibre, 2.1g salt, 240mcg calcium, 2.4mg iron

For more pasta bakes using up your festive ingredients – from stilton to sprouts – get a copy of Healthy Food Guide magazine’s Winter issue, out now, or download the iPad edition from the App Store or Newsstand.

The London Porridge Championships

Last Friday saw HFG recipe consultant Phil Mundy go pan to pan with fellow porridge pros in the London Porridge Championships, hosted by Rude Health. His tasty offering was awarded 8 out of 10 for innovation – and here's the recipe for you to try at home…

Almond porridge with warm figs and pear

PREP 2 MIN COOK 10 MIN SERVES 4

125g rolled porridge oats

A few pinches of ground cinnamon

600ml almond milk

2tbsp almond butter

1 tsp oil

4 baby figs, quartered

1 ripe conference pear, sliced

Drizzle of honey

Flaked almonds, to serve

1 In a large pan, combine the oats and cinnamon with the almond milk and 150ml water. Bring to the boil, stirring now and then, over a high heat. Reduce the heat to low and simmer, stirring constantly, for 5–6 min until thick.

2 Remove the porridge from the heat, then stir in the almond butter and keep warm.

3 Heat the oil in a frying pan, then lightly cook the pear slices until tender and golden. Add the figs and a splash of water and cook for 1 min. Sprinkle with a little more cinnamon, to taste.

4 Divide the porridge among 4 bowls. Spoon over the figs and pear, then drizzle lightly with honey and top with a few flaked almonds.

Phil Mundy is the recipe consultant for Healthy Food Guide magazine. For each issue, he creates healthy, nutritious dishes that are full of flavour yet easy to make. His new website eatcleandrinkdirty.com, which includes recipes, healthy eating, fitness and lifestyle advice for men, launches today.

Juliette Kellow, registered dietitian and Healthy Food Guide’s nutrition consultant, says: ‘This is a great recipe for getting your day off to a warming, tasty and nutritious start. Each serving has just 300 calories and is low in saturated fat, so it’s a great choice for waistlines and a healthy heart. Unlike many other breakfast choices, such as toast, croissants or a bacon sandwich, it’s also low in salt, so a good option if you need to lower your blood pressure. This breakfast also provides fibre to help fill you up and keep you going until lunchtime, which can help prevent the desire to snack on sugary foods mid-morning. Better still, oats are packed with a soluble fibre called beta-glucan, that’s been shown to help lower blood cholesterol. Finally, this is a great choice if you need to follow a dairy-free diet because it includes almond milk rather than regular cow’s milk.

For more porridge recipes, pick up a copy of the Winter issue of Healthy Food Guide.

It’s beginning to look a lot like an HFG Christmas!

Yes, the turkey steals the show at Christmas, but that shouldn’t mean your side dishes pale in comparison. Here are some extra-special festive ideas to bring to the table…

Stuffed apples

Prep 10 min

Cook 35 min

Makes 8

1tbsp olive oil

½ onion, finely chopped

100g cooked and peeled chestnuts, roughly chopped

25g fresh breadcrumbs

2tbsp chopped fresh parsley

A few fresh thyme sprigs, leaves picked

10 fresh sage leaves, finely shredded

Good grating of fresh nutmeg

Finely grated zest of ½ lemon

8 eating apples (such as braeburn)

1 Preheat the oven to 180°C/fan 160°C/gas 4. Heat the oil in a frying pan, then add the onion and cook over a low heat for 10 min. Set aside to cool.

2 Put the chestnuts in a large bowl with the breadcrumbs, herbs, nutmeg and lemon zest. Add the cooked onion and mix to combine.

3 Carefully core each apple and score a line around the equator (to prevent the skin splitting). Spoon the stuffing into the cavity of each apple, piling it up slightly, then place the apples in a large baking tin.

3 Bake for 20 min or until tender, then serve.

Per serving: 95kcal, 1.1g protein, 1.9g fat, 0.3g saturates, 19.6g carbs, 13.3g sugar, 3.3g fibre, 0.1g salt, 18mg calcium, 0.4mg iron

Get-ahead tip

Keep the cooled stuffing in a sealed food bag or container for up to 3 days in the fridge. On Christmas morning, assemble and stuff the apples, cover loosely with a clean tea towel and leave in a cool place (outside if there’s no space elsewhere) until ready to cook. Or prepare the stuffing without the herbs, then freeze for up to 6 months. Defrost at room temperature overnight, then add the herbs and continue from step 3.

More ideas on the side…

* For roasts and casseroles: slow-cook sliced red cabbage with red onions, sliced apple, a handful of dried cranberries, a little brown sugar, orange juice and a cinnamon stick until tender.

* For the Boxing Day buffet: make a robust winter salad by mixing shredded sprouts, cauliflower and red or white cabbage with chopped apple and celery, and a handful of mixed nuts or seeds.