CARBS ARE BAD. BREAKFAST IS GOOD. SUGAR IS TOXIC
It seems everyone wants to give us nutritional advice these days. But what’s actually true, and what’s fake news? Our experts filter the facts from the myths
WORDS CHARLOTTE HAIGH ILLUSTRATION VICKI TURNER
THE MYTH: AIM FOR FIVE PORTIONS OF FRUIT AND VEG
THE TRUTH: ‘That’s not a maximum – it’s a minimum,’ says nutritionist Suzie Sawyer. ‘Fruit and vegetables contain an important spread of nutrients, particularly antioxidants, which help protect against the internal inflammation linked to so many diseases, from Alzheimer’s to heart disease. These foods are also high in fibre, essential for healthy digestion. Only a quarter of the population manages five a day, but really we need up to 10 portions.’ Easy ways to include lots of fruit and veg include eating soups, stir fries and adding pulses and extra chopped vegetables to sauces, curries and stews. Think about basing your main meal around vegetables, rather than choosing them as an afterthought.
THE MYTH: WE EVOLVED TO EAT A PALEO-STYLE DIET
THE TRUTH: The paleo diet – high in meat and fish, plant foods and eggs, with no sugar, cereal grains, pulses or dairy – is what our earliest ancestors ate, says Dr Ruxton. ‘Studies show eating this way lowers weight, cholesterol and blood pressure.’ But we need a few tweaks. ‘Without dairy, our ancestors would have had lower intakes of vitamin D and calcium, but they engaged in more physical activity and ate loads of green leafy veg, so the effect on bone health was offset. In modern life, it’s best to include dairy. Eat a variety of plants, including nuts, seeds, roots, fruit, tubers, leaves and ancient grains such as spelt,’ says Dr Ruxton. ‘And minimise processed foods.’