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Digital Subscriptions > Healthy Food Guide > March 2019 > GET YOUR FILL OF FIBRE



The latest news, views and best buys, plus a review of the latest meat and fish substitutes

It’s not often we’re told to eat more of something, but the latest research confirms it’s a green light for fibre. The results of a scientific review published in The Lancet suggest people with the most fibre in their diet are up to 30% less likely to die early or suffer with coronary heart disease, stroke, type 2 diabetes and bowel cancer than those who have the least. UK health guidelines recommend 30g fibre a day but on average we only manage 18g! Here’s one example of how easy it is to get your full quota…


That’s the number of steps you need to take in one minute to achieve ‘moderate intensity’ activity when walking, reveals new research. Health guidelines recommend 150 minutes of moderate intensity or 75 minutes of vigorous activity a week. Aim for 130 steps a minute to achieve the latter.


If you want to keep your brain in shape, you also need to focus on your waistline, suggests new research from Loughborough University. Scientists discovered adults with more fat around their waists had greater brain shrinkage, a condition that’s linked to a decline in memory and a higher risk of dementia. More studies are needed to see whether it’s obesity that causes the brain to shrink, or whether it’s the other way around. However, it’s worth remembering that being an ‘apple’ shape is linked to heart disease, type 2 diabetes and some cancers, too, so it’s sensible to trim your tum, if necessary. Women should aim for a waist measurement below (31.5in) and men, below 94cm (37in). Our diet plan on p64 can help you achieve this.

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About Healthy Food Guide

Should you try the latest fasting diets? Our dietitian examines their effectiveness for weight loss and better health and helps you pick the one for you. Our healthy kitchen makeover will get you in the zone for easier healthy cooking, with an ingredients checklist, storecupboard recipes, plus tips from Marie Kondo and Aggie MacKenzie. And inspiring stories for facing fitness phobias will get you into the pool, gym or class – and loving it.