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DAY 14 – Is the Paleo Diet healthy?!

Posted by fightthefads on December 14, 2016December 14, 2016

DAY 14 – Is the Paleo Diet healthy?!

Should we all be trying to eat like a caveman?

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⠀⠀⠀⠀⠀⠀⠀⠀⠀ FOOD ADDITION PART ONE: VEGETABLES ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Why are they good? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌈Fibre to boost gut health ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌈Vitamins and minerals to ensure you’re meeting the recommended requirements each day to prevent deficiencies ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌈Antioxidants and other compounds that have health protecting effects ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌈Try to include at least two portions of veg at dinner and lunch. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌈1 portion = 80g (have a look at our story for examples of portion sizes of vegetables) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌈Lots of people find heaping piles of vegetables on their plate makes their meal taste “ bland” and making vegetables exciting often needs more time and effort in the kitchen which a lot of us don’t have! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌈So as part of this food addition series we wanted to include some EASY and CHEAP ways of making vegetables more exciting- this is were VEGETARIAN CURRYS come in very handy! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌈Vegetarian curries are a great way of increasing your vegetable intake, and they taste delicious. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌈We made this and separated into four portions ate one and froze three! (94p per portion!)

⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Recipe ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔪 1 sliced medium onion 🥕1 sliced carrot 🍶2 tbsp sunflower/peanut/ olive oil 🌶1 red chilli 🔸2 thumb sized pieces of ginger 🥄5 cloves garlic 🥄 1 tsp curry powder 🥄 1 tsp turmeric 🍠2 diced sweet potato 🥄4 heap teaspoon ground almond 🌳½ cauliflower broken into florets 🥫1 can coconut milk 🌱150 frozen peas 🍋juice ½ lemon 🌿handful fresh coriander

⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ PART 3: Vegetables ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Method ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣Cook the chopped onion and carrot over a low heat for 15-20mins with the lid off season with salt. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2️⃣Once the onion and carrot has softened add the chilli, garlic, ginger and spices – cook for five minutes ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3️⃣Add the sweet potato and ground almonds – mix well ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4️⃣Turn up the eat and add 500ml water and the sultanas ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 5️⃣Turn down the heat and simmer for 10- 15 minutes with the lid off ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 6️⃣Add the cauliflower and coconut milk and simmer for another 10-15 minutes with the lid on ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 7️⃣Add lemon juice and chopped coriander and serve! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #recipes #vegetarianrecipes #onepotmeal #healthyfood #nutrition #sweetpotato #curry

⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ PART 1: VIT + MIN SUPPS ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⭐️Yesterday we did a poll and found out 34% of you take a vitamin supplement. Over the past few weeks we’ve written a number of posts highlighting that in some specific instances it is necessary to supplement certain vitamins and mineral and we wanted to give you a simple supplement guide. Then this week the BBC documentary presented by the brilliant @gilesyeo highlighted some important points about the use of ‘multivitamin and mineral supplements’ so we’ve also summarised some key points below and in part 3 we’ve highlighted some situation in which you may need to consider taking a supplement. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ WHAT YOU NEED TO KNOW ABOUT MULTI VITAMIN AND MINERAL TABLETS ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⭐️These are the pills you can buy over the counter that contain a wide range of different vitamins and minerals. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⭐️Bottom line: You will only benefit from taking a supplement pill if you are deficient in whichever vitamin or mineral you are supplementing ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Key points: ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⭐️It’s important to say first that we need a certain amount of each vitamin and mineral each day to prevent deficiency. A deficiency occurs when body stores of the specific vitamin and mineral are too low for certain functions to be carried out. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⭐️You will only benefit from taking a supplement pill if you are deficient in whichever vitamin or mineral you are supplementing. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⭐️For example, a deficiency in iron may lead to problems with cognitive development in children. If a child who has low iron levels takes an iron supplement, this will boost iron levels and support their cognitive development. There will be no “ extra” cognitive benefits if a child who has normal iron levels takes the supplement. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⭐️Supplement companies are aware of this, so they use clever slogans on their products. For example: “this iron supplement contributes to normal cognitive function in children”. By law they cannot say “this iron supplement improves cognitive development” as this will not be the case for everyone who may purchase the supplement, only the people who are deficient CNTD BELOW 📸 @paulfuentes_design #vitamins

PART 2: VIT+MIN SUPPS ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⭐️Confused about vitamin and mineral supplements? Should you be taking them? Which ones? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⭐️Over the past few weeks we’ve written a number of posts highlighting that in some specific instances it is necessary to supplement certain vitamins and minerals and we wanted to give you a simple supplement guide. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⭐️Then this week the BBC documentary presented by the brilliant @gilesyeo highlighted some important points about the use of ‘multivitamin and mineral supplements’ so we’ve summarised these in part one and in part three we talk about some instances when vitamin and mineral supplements may be needed ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #supplements #deficiency #vitamins #minerals #health #nutrtion #dietitian #vitaminpills 📸 @paulfuentes_design

⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ PART 3 : VIT+MIN SUPPS ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ OK, but how do I know if I’m deficient? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⭐️Data from the National Diet and Nutrition Survey shows that the UK POPULATION IN GENERAL (when groups with higher requirements/ illnesses are excluded) are meeting their vitamin and mineral requirements from diet alone. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ The exceptions are: ⭐️Iron deficiency in 9% of teenage girls and 5% of adult women ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⭐️Low folate levels in 90% of women of childbearing age ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⭐️Low vitamin D status was present in all age groups ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⭐️Low levels of A and C, as well as D, have been found in children ages 6 months to 5 years ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⭐️It is important to note if you fit into one of these categories, it doesn’t mean you need to start supplementing – consult with your GP first ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ When should you consider taking a supplement? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⭐️VIT D FOR EVERYONE ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Everybody aged >1yr in the UK should be taking 10mcg vitamin D /day (<1 year 8-10mcg/day) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Breastfed babies breastfed are recommended a daily vitamin D supplement from birth, whether or not mum is taking a supplement containing vitamin D herself ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Babies who are having more than 500ml (about a pint) of infant formula a day don’t need to be given vitamin supplements. This is because the formula is fortified with vitamin D and other nutrients. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⭐️FOLIC ACID IN PREGNANCY ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Women trying to conceive should take 400mg folic acid prior to pregnancy and into the first 12 weeks of pregnancy to prevent neural tube defects in children (this is likely to still be the recommendation even with the future plans to fortify flour with folic acid) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⭐️B12 FOR VEGANS/VEGETARIANS ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Vegans/ Vegetarians should consider taking a B12 supplement as B12 does not occur naturally in plant-based foods. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⭐️CHILDREN ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ The Department of Health recommends that all children aged 6 months to 5 years are given vitamin supplements containing vitamins A, C and D every day ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you suspect you may be suffering from a deficiency consult your GP 📸 @paulfuentes_design

⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ White Fish ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⚪️It’s recommended that we eat 2 portions of fish per week (one oily). ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⚪️White fish is sometimes neglected in place of oily fish. Oily fish is recommended in particular as it’s a good source of omega 3 fatty acids which have been associated with reduced rates of cardiovascular disease. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⚪️White fish is also a great a good source of Niacin, Vitamin B6, Vitamin B12 Phosphorus and Selenium and a very good source of Protein. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⚪️Cheaper types of white fish can taste quite plain so we’ve been experimenting with different recipes to find ways to include it more in our diet without breaking the bank– like this one in spicy tomato sauce- and you can cook in bulk and freeze it too! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⚪️The tomato sauce and spices in this recipe give strong flavours which allow you to get away with using a cheaper fish, we bought ours from Lidl ( £1.50 per fillet) but you can also use frozen fish fillets which are even cheaper (£5 for a bag of five fillets in Tesco) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👩‍🍳for the recipe check the other post! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #foodaddition #fightthefads #nutrition #health #recipes #healthyfood #dietitian

⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Ingredients ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🍶1 tbsp olive oil 🔪 6 cloves chopped garlic 🍅4 heaped tablespoon tomato puree 🌶1 chopped red chilli 🥄2 tsp sweet paprika 🥄1 tsp ground cumin 🥄2 tbsp harrisa 🥫4 roasted red peppers (from a jar) 🍋A squeeze of lemon juice 🐟4 fish fillets ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💰 The tomato sauce and spices in this recipe give strong flavours which allow you to get away with using a cheaper fish, we bought ours from Lidl ( £1.50 per fillet) but you can also use frozen fish fillets which are even cheaper (£5 for a bag of five fillets in Tesco) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👩‍🍳Check the next post for the method! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #recipe #budgeting #cheaprecipes #whitefish #fishrecipes #spicyfood #healthyfood #nutrition #dietitian #healthyfood

⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Method ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣Heat oil in a pan large enough to fit the fish fillets ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2️⃣Add garlic, chill, cumin, paprika, harrisa, and red pepper and cook for 2 minutes ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3️⃣Add enough water to make the paste “saucy” and simmer for 5 minutes ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4️⃣Taste it- add more harrisa if you like it spicy and add the lemon juice ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 5️⃣Season the fish with salt and pepper and add to the pan, cover with sauce, cook for 8 minutes ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 6️⃣Add in the tin of mixed beans – warm through for 2 minutes ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ To serve add coriander, spinach and cheese! If you’re freezing add these final toppings after you’ve defrosted and warmed thoroughly- otherwise they’ll be soggy! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #recipe #cookonceeattwice #freezermeals #fish #fishrecipes #fishrecipe #nutrition #health #fightthefads #dietitian #food #nourishbowl

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