taste life
January/February 2017taste magazine 103
Varietyreallyisthespice
of life for a healthy diet
Professor Clare CollinsILLUSTRATION
KAT CHADWICK
Plant-based diets could
bethekeytoalongerlife
Associate Professor Tim Crowethe stu
Recentstudiesshowthatgreaterdiversitywithinthehealthy
foodsyoueatwillresultinbetterhealth.Eatingawiderangeof
healthy foods has been associated with a lower risk of metabolic
syndrome and greater success in reducing weight and waist
circumference. In a UK study of more than 23,000 people over a
10-year period, those who consumed the biggest variety of healthy
foods had a 30 per cent lower risk of developing type 2 diabetes.take ut
Eatmorevarietyinallthehealthyfoodgroups(dairyproducts;
fruits and vegetables; meat; and grains). Rather than eating more
ofonevegie,choosedifferentcolours and types.ne ha it r 2017
Addafruitorvegieyouhaven’teatenduringthepasttwoweeks
to your shopping trolley. Do this for fresh herbs and spices, too.hat ke acts have u learne a ut health eatin in the ast ear
hat’s the ne ha it that c ul chan e ur health in 2017
the stu
It’snotreallyastudy,butwhatI’vebeenreadingalotaboutin2016
areareasoftheworldcalledBlueZones.Thetermwascoinedby
researchers who were looking at specific regions where people
livedlonglives–thenamecamefromthebluelinetheydrew
around these areas. Research found that the diets of these people
were quite diverse, without one miracle superfood, however the
common theme was that their diets are mostly plant-based.take ut
Take a leaf, so to speak, from the Blue Zones and choose to eat
a more plant-based diet, limiting processed foods.ne ha it r2017
Eatfoodsthatexpirequickly.Mostfoodsthatexpirequicklyare
generallygoodforus(becausetheydon’thavepreservativesto
make them last longer), including all fruit and vegetables, then,
if you want, fresh meat, chicken or fish (not processed meats).PROF. CLARE COLLINS,Senior Research Fellow,
School of Health Sciences (Nutrition and Dietetics) at
The University of Newcastle.ASSOC. PROF. TIM CROWE, School of Exercise and Nutrition
Sciences at Deakin University.Change your exercise
mindset and you’ll eat better
Dr Kym Guelfithe stu
Weall know the benefits of regular exercise. But, thanks to
recent research from The University of Western Australia, we
nowhaveevidencetosuggestthatthewaywegoaboutexercise
alsoaffectsourfoodchoicesafterwards.Ifyouexerciseonyour
owntermsbecauseyoueitherchoosetooryouenjoyit,you
maybelesslikelytoeatunhealthyfoodsinthehoursthatfollow,
compared with exercise done because you’ve been made to,
or you feel you have to.take ut
Reward yourself by doing exercise you enjoy and you’ll be less
likely to look for unhealthy food ‘rewards’ after.ne ha it r 2017
Sitless, move more! Moving more throughout the day can help
control your weight, strengthen muscles and bones, and decrease
your risk of heart disease, diabetes and some cancers.DRKYMGUELFI,seniorlecturer,SchoolofSportScience,
Exercise and Health at The University of Western Australia.PROF. CATHERINE ITSIOPOULOS, Head of School of Allied Health,
College of Science, Health and Engineering at La Trobe University.Improvebrainfunctionwith
the Mediterranean diet
Professor Catherine Itsiopoulosthe stu
Anumberofstudiesreleasedin2016showthataMediterranean-style
dietimproves brain volume, which has an impact on perception and
memory. An Australian study of older people showed that over a
periodoffiveyears,thosethatwereeatingahealthydiet(inlinewith
a Mediterranean-style diet) had retained their brain volume more than
thosewhoateapoordiet.It’sthoughtthatifyouhave more brain
volume retention, you have better brain function.take ut
A mostlyplant-baseddiet,withlotsoflegumesandsmallamounts
of fish, and occasionally meat, can help improve brain function.ne ha it r 2017
Boostthe omega-3 fats in your diet by including plenty of ‘good’
oils, oily fish, shellfish, leafy greens, bitter greens, walnuts, seeds,
free-range eggs and meats. Also algae and seaweed, so dig into
miso soup and nori rolls.