The Daily Observer London Desk: Reporter- John Furner
Eating and following habits that are healthy can be challenging.
From fad diets to exercises that claim to be a ‘silver bullets’, it can be hard to cut through what to do to boost health.
We have spoken to diet, exercise and mental health experts, to gather the best advice you can implement straight away to feel healthier.
Add more plants to your diet
Including more plant ingredients in your diet is the advice from one top nutrition expert.
In fact, you should aim for 30, according to Professor Tim Spector.
While it seems daunting, this ‘magic number’ includes nuts, seeds, beans, pulses, wholegrains, herbs, spices and even coffee — as well as fruit and vegetables.
The recommendation comes from an American Gut Project study he co-authored, which examined the stool samples and self-reported eating habits of thousands of people in the US, UK and Australia.
The findings, published in the journal mSystems in May 2018, show that those who ate at least 30 different plants every week had a much healthier microbiome than those who ate just 10 plants per week.
Professor Spector explained: ‘Having a diverse microbiome with lots of “good bugs” is associated with great health outcomes including better blood glucose control and less visceral fat.’
So, he advocates: ‘To feel healthier, try to add more plants to your day.’
Enjoy your food
Eating healthily conjures up images of bland salads and soups.
But enjoying what you eat is the key to staying healthy, according to ZOE chief scientist Dr Sarah Berry.
