2019-06-01_Healthy_Food_Guide_UK_(2)

The latest news and best-buy lighter snacks and summer drinks

ATHIRDOFBOWELCANCERcasesinUKarecausedbytoolittlefibrein

ourdiet,accordingtoCancerResearchUK.Weshouldbeeating30ga

day,yet90%ofusarewayofftarget.Ryvita’snew#30in30challengeaims

tohelpusmeetit byincreasingourconsumptionoffruit,veg,wholegrains

andnutsover 30 days.TVpresenterDavinaMcCall,radiopresenterand

authorDeborahJames(aka@BowelBabe,whowasdiagnosedwithbowel

cancer)andgutexpertDrMeganRossi(seenbelow,lefttoright)areon

board– andsharedtheirexpertiseonpackinginmorefibreeverydayat

the launch. Join the challenge to lower your risk at ryvita.co.uk/fibrefit.

TAKE THE #30in

CHALLENGE

lGETTESTED

FORBOWEL

CANCER, says

Deborah.Despite

notmeetingthe

normalcriteria

(‘Iwasfitand

veggie’),shewas

diagnosedwith

stage4 bowel

cancerat35.She

nowworkswith

charitiestoraise

awarenesson

lowering our risk.

lEATA DIVERSE

DIETwitharound

30 differentplant-

basedfoodsa

week,advises

Megan(whohasa

PhDinguthealth).

‘Ifyounormally

haveredpeppers,

swapsomeof

themforyellow

andgreen.Add

pumpkinseedsto

yourporridgeand

snack on fruit.’

lGETINTO

PULSESAND

BEANS‘I wasn’t

eatinganyatall

before,butit’s

aneasywayto

increaseyour

fibreintake,’says

Davina.‘You’ll

needtoaddthem

intoyourdiet

gradually,

though,because

youcangeta bit

windy at first!’

lSWITCHTO

HIGH-QUALITY

CARBSSwap

whitebreadfor

wholegrainand

ordinarypastafor

wholewheat,says

Davina.‘I’vedone

it athome– it’sso

easy.Weusedto

havewhitebread

asa weekend

treat.Nowmy

kidsaskfor

brown,’ she says.

GOFORVEG

WITHMOREFIBRE

Youmayfind

thetopfive

fibreproviders

surprising.This

is howmuch

yougetineach

80gportionof...

lparsnips(3.7g)

lbrussels sprouts

(3g)

lsweetcorn(2.9g)

lavocado(2.7g)

l carrots (2.4g)

CHOOSEHIGHER-

FIBREFRUITAll

fruitis goodbut

thetopfiveforfibre

perportionare...

l30gdriedfigs

(3gfibre)

l80gpassionfruit

(2.6gfibre)

l80gblackberries

(2.5gfibre)

l30gdriedprunes

(2.3gfibre)

l80gfreshmango

(2.1g fibre)

WE CAN ALL TAKE THESE EASY STEPS...

❛Wefoundit soeasyto

swapwhitebreadfor

wholegrainathome.

Mykidsdon’teven

wantwhitebread

asa “treat”now

❜

DAVINA MCCALL

10 HEALTHY FOOD GUIDEJUNE 2019