hormones, and if you don’t have enough
while you’re pregnant, the baby’s brain
may be affected and your child might learn
more slowly,’ says Derbyshire. Similarly,
not eating dairy means you’re at risk of
missing out on calcium, vital for healthy
bones and teeth – it’s particularly
important for women to get good levels of
this mineral as bone mass declines after
menopause, without the protective effects
of oestrogen. ‘A vegan or even vegetarian
diet can also mean you don’t get enough
B12 and omega-3 fatty acids,’ adds
Derbyshire. If you don’t eat animal
products, you may need to take a
supplement to get all the right nutrients.
5-A-DAY FAIL
Despite the interest in healthy eating and
the rise of plant-based diets, we’re still
not getting enough fruit and vegetables.
‘When you’re working long hours, it’s easy
to miss out on proper meals and you may
rely on a ready meal or takeaway,’ says
Derbyshire. But there’s also the trend for
intermittent fasting, where you restrict
calories on some days of the week, or only
eat twice a day. ‘While there are benefits
to this way of eating, to hit your minimum
5-A-Day servings of fruit and veg, you
need to eat them with every meal – so
miss out on meals and you’re likely to
be missing out on fruit and veg,’ says
dietician Helen Bond (helenbond.co.uk).
The trend for avoiding starchy carbs
may also be contributing to our nutrient
shortfall. With PTs and Insta influencers
swerving rice, pasta and cereals in favour
of paleo-style high-protein eating plans,
carbs are out of favour. But carbs aren’t
all white bread and sugary, processed
breakfast cereals – nutrient-crammed
brown rice, oats and novel grains such
as freekeh, along with root veg such as
sweet potatoes, are all starchy carbs.
These healthy, unprocessed carbs are
packed with fibre, and minerals essential
for our health. ‘Most people in the UK
don’t eat enough fibre but it’s important
for healthy digestion and also for reducing
risk of cardiovascular disease,’ says Bond.
‘Fibre is found in beans, lentils, fruit and
vegetables, but the majority aren’t eating
enough of those foods. And if you’re
avoiding wholegrains because you’re
worried about carbs, the chances are
you’re not meeting fibre requirements.’
YOUR PLUG-THE-GAP
HEALTHY EATING RULES
THINK WHOLE
Base your diet around fresh,
whole foods and you can’t go
far wrong. Think wholegrains
such as brown rice, oats, rye
and barley, plus lots of fruit and
vegetables. Most nutritionists
recommend the Mediterranean
diet as ideal – along with fresh
produce and wholegrains, it
includes oily fish, olive oil, nuts
and seeds, which all deliver a
hefty nutrient punch. If you need
to, swap certain elements
around (for example, if you don’t
eat fish, you might get your
protein from hummus or goat’s
cheese instead, and your
omega-3s from linseed –
although you’ll need to top up
with an omega-3 supplement,
too). Focus on ways to add
more nutrients to your meals.
For example, if you’re making a
pasta sauce, a curry or a stew,
add extra veg for more fibre and
vits. If you’re having porridge or
cereal for breakfast, add some
berries or chopped apple.SUPERCHARGE
YOUR FIBRE INTAKETry these easy ways to improve
your fibre intake:SWAP mash for potatoes with their
skins on, such as boiled new potatoes,
wedges or baked potatoes – or go for
fibre-dense root veg, such as sweet
potatoes, squash and carrots
SWAP white pasta for wholewheat
pasta varieties
SWAP sugary breakfast cereals for
wholegrain cereals, such as Weetabix
or porridge
SWAP white bread for rye or granary
SWAP crackers for oatcakesADD fruit to your post-workout
protein shake
ADD pulses to sauces and casseroles
ADD sprouted seeds and pulses to
salads and soups (buy at the
supermarket or make your own)
ADD chopped or grated raw veg to
wraps and sandwiches