Questions & Answers

Q. I'm confused - what’s the difference between wholemeal, wholegrain and wheatgerm bread? And which is the most 'healthy' option?

Sian says:

The first clue is in the name, wherever you read 'whole' that means the whole of the grain has been used and therefore all the goodness of the grain is included in the product, an example is wholemeal bread. Wheatgerm is derived from the 'germ' portion of the wheat grain. If you buy wholemeal or wholegrain then the germ is included as it is part of the wheat grain. 

White bread does not contain wheatgerm, wholegrain or wholemeal.

Wheatgerm bread tends to be white bread with added wheatgerm but is not readily available anymore.

Q. Is bread a good source of folic acid?

Sian says:

Firstly all bread contains a small amount of folic acid as it occurs naturally in the wheat grain - wholemeal bread being richer than white bread. Fortified bread means that extra vitamins or minerals, etc have been added by the baker. Warburtons do not currently produce any 'fortified' bread. Good sources of folic acid are wholemeal bread, green leafy vegetables, jacket potatoes, fresh oranges and salmon.

Q. I am wondering if there may be something lacking in my diet. I feel so out of energy, tired and weak all of the time and I am also feeling very depressed and my muscles feel weak generally all of the time. I am a vegetarian and I feel weird after eating anything with wheat in it, could I have an allergy? I also sneeze a lot after eating wheat and also get vertigo and feel like I am sinking into the floor, my stomach constantly plays up and I get severe brain fog.

Sian says:

I would recommend seeing your GP to discuss your symptoms. The healthiness of a vegetarian diet depends on how nutritionally well balanced the particular vegetarian diet is relative to the individual's needs. Cutting out certain foods needs to be balanced with increasing amounts of some foods and/or replacement with other foods in appropriate amounts. One of the main risks is nutrition deficiency particularly among vegans and certain groups of the population with increased needs such as children, pregnant women and others if the diet is not well balanced.

Strict vegetarians must take a B12 supplement as, with the exception of fermented Soya, it is not found in plants. Good sources of iron are fortified breakfast cereals, sesame seeds and dried fruit. Bread also contains some iron.

Useful websites include www.vegsoc.org.uk, www.bda.uk.com, www.food.gov.uk, www.nutrition.org.uk.

Q. Which is the best bread to eat for IBS sufferers?

Sian says:

There is a huge variability in IBS as no single dietary recommendation is likely to be effective in everyone. If your symptoms include constipation, hard stools and you have to rush to the loo, then you are most likely to benefit from fibre so choose a high fibre bread such as wholemeal but introduce it gradually if this is not what you usually eat. 

If your symptoms are the opposite then fibre consumption should not be increased and you may want to choose the lower fibre varieties.

In order to keep healthy we need to eat a balanced diet containing a wide variety of foods to give us all the things we need. If you are cutting out certain foods or food groups you are missing out on important nutrients. For example if you cut out fruit and vegetables you are missing out on vitamins, minerals and fibre. You do not say if you have been diagnosed with IBS? If your diet is limited, you could be missing out on many key nutrients which are essential for health so I would recommend you should ask your GP or consultant to refer you to a Registered Dietitian so they can give you individual dietary advice locally.

For more information visit www.bda.uk.com, www.fsa.gov.uk, www.nutrition.org.uk.

Q. My children aren't interested in healthy food- all that they want to eat is junk food! What can I do to encourage them to eat a healthier diet?

Sian says:

Here are some tips to help you:

• Eat together and get your children to help in the preparation and planning of meals. Negotiate choices – keep ‘special foods’ for treats.
• Talk about what goes into foods and where they come from so children can start to make informed choices. 
• Make healthier foods as attractive as possible and fun e.g. fruit faces, orange boats, finger foods and talk about them in a positive way.
• Add veg to pasta sauces, pizza toppings and stir-fries.
• Have a 5 a day chart or rainbow chart (for eating a rainbow of fruit and vegetables) so children can mark when they have eaten their portions of fruit and veg, and have a non-food related prize such as a comic or trip to the park.
• If it’s not in the house, you cannot eat it – try and go shopping without the children if possible to avoid pestering.
• Keep trying – acceptance is increased by repeated offering.
• Set a good example!

Q. Some diets tell you not to eat bread, but I find it a really difficult food to miss out, what should I do?

Sian says:

Bread is part of an important food group known as starchy foods which provide energy, fibre and many important vitamins and minerals. About one third of the food we eat every day should come from this group and we should base our meals on starchy foods. 

Bread itself is low in fat, e.g. a large slice of 800g wholemeal has about 93 calories, it’s what we do to the bread that bumps up the calories!

Spreading on an average restaurant portion of butter (10g) adds the same again- another 75 calories. Use a low fat spread and choose low calorie toppings and fillings with plenty of salad and veg.

Q. What is a balanced diet?

Sian says:

A balanced diet is an eating pattern that contains a variety of foods from the different food groups which provide all the nutrients we need to maintain health and help to prevent disease. 

A balanced diet means eating more of some foods and less of others, and eating some foods more frequently than others, e.g. at least 5 portions of fruit and vegetables a day, chips as a once weekly treat. A useful guide for planning meals is The Balance of Good Health (Food Standards Agency).

• Base meals on starchy foods such as bread, potatoes, rice, pasta, noodles, chapattis, starchy root veg, oats crackers and breakfast cereals and have them for snacks too.
• Try to have 5 portions of fruit and/or vegetables a day.
• Include milk and dairy foods.
• Have small amounts of meat, fish (oily fish once a week), beans, peas, lentils, eggs.
• Limit high fat or sugary foods.
• Have regular meals and healthy snacks such as fruit or starchy foods such as scones, fruit loaf, tea cakes.

Q. I want to lose weight in time for summer, but am confused by the contrasting messages from different diets. What is the best way for me to lose weight without compromising my health?

Sian says:

If you are worried about your health, please discuss your weight loss with your GP or practice nurse.

Take a good look at your lifestyle and what you are presently eating – have those treats become daily events? How many take aways are you having? Making small changes can have big effects e.g. eating one extra portion of fruit a day, cutting out that daily biscuit with your coffee.

• Plan your trip to the supermarket. 
• Find a weight loss buddy for mutual support.
• Use the Balance of Good Health to plan your meals.
• Watch your portion sizes.
• Make sure you are physically active and make exercise part of your life. You don't have to join a gym, brisk walking, cycling and swimming are all great.

Q. My overweight teenage daughter has become self-conscious and wants to lose weight. I am reluctant to encourage her as I have heard bad stories about dieting, but she is very keen. What is a suitable way for her to lose weight that doesn’t carry any risks for her at such a young age?

Sian says:

There is a delicate balance between not causing anxiety about weight or shape and encouraging healthy weight control. Concentrate on health benefits rather than appearance. Your daughter is still growing and developing so you need to ensure her diet is not nutritionally restricted and that she focuses on being a healthy weight rather than supermodel slim. If you are worried talk to your GP or school nurse. 

Make small changes to her diet such as cutting down on snacks and treats, watching portion sizes, reducing TV and computer time and encourage her to be more physically active e.g. walking or cycling to school. Involve your daughter in food preparation and planning but don’t single her out – involve the rest of the family too.

Be positive and set a good example yourself.

Concentrate on healthy eating habits such as increasing fibre e.g. switching from white to wholemeal bread, eating more fruit and vegetables and cutting down on fatty and sugary foods.

Q. I lead a busy life and work long hours, and often find that it is a struggle to fit healthy eating in. There are very few convenience meals and snacks that are good for you, and those that I have found are more expensive. How can I eat healthily without it taking up too much time or costing me a lot of money?

Sian says:

Time and money do not have to be barriers to eating more healthily. Planning ahead especially when shopping will help as will changing your shopping habits. For example, buying from the deli counter can be cheaper than pre-packed foods and you can buy exactly how much you want so you won't be tempted to overeat or the food won't go off. Markets can offer fruit and veg deals and can be visited in your lunch hour – so you can keep some healthy snacks to hand in the office too. 

Making meals is cheaper then takeaways and cutting out sugary and fatty foods will save you money. Not all convenience foods are unhealthy or expensive – think of a tin of tomatoes which can be transformed very easily into a pasta sauce! Learn to read food labels –then you can sort out what is good value nutritionally as well as price wise.

Q. Morning is a very hectic time in our house, as I have to get three children to school on time. I have always sent them to school with a breakfast bar to save time, but when I suggested my timesaving idea to another mum, she tutted and said that I should always make sure that they eat a proper breakfast before school. Is she right? If so, what can I give to my children at breakfast time that is quick but substantial?

Sian says:

Get into the habit of looking at food labels as many cereals and cereal bars can be high in fat and sugar. A good tip is that a teaspoon of sugar is 5g so if you can work out in teaspoons how much sugar is in something. Unsweetened wholegrain breakfast cereals with milk, toast with spread and topping and a glass of pure fruit juice makes an ideal quick but satisfying and healthy breakfast. Older children can make this themselves and by laying the table before you go to bed you can gain a bit of time. 

Don't forget to eat breakfast too yourself to give you that energy boost you need for your hectic morning.

Q. I have recently started to exercise more regularly, and have joined a local gym. Can you please recommend some foods that will give me plenty of energy before my workout, and restore my energy afterwards?

Sian says: 

Base your meals on starchy foods such as bread, potatoes, rice, pasta, noodles, chapattis, starchy root veg, oats crackers and breakfast cereals and have them for snacks too. Allow about 2-3 hours after a meal before exercising then 5-30 mins before your work out have a starchy snack such as fruit juice and a couple of slices of fruit bread, or a sandwich and some milk. 

Refuel afterwards by basing your meal on starchy foods or have several snacks if you don’t feel hungry e.g. beans on toast, fruit salad and a yoghurt, baked potato, lean ham and salad wholegrain sandwich, hot chocolate and a wholemeal fruit scone but watch the fat e.g. butter, cakes, biscuits. 

Don't forget to drink plenty of fluids.