0:00:02 > 0:00:05Fast food, exercise advice and tasty treats -
0:00:05 > 0:00:08we're bombarded by them every day of our lives.
0:00:08 > 0:00:10But how do you sort the best ways
0:00:10 > 0:00:13to slim down from the things that will only slim your wallet?
0:00:13 > 0:00:16We're here with some top tips...
0:00:16 > 0:00:18Breakfast ideas which all take less than
0:00:18 > 0:00:21three minutes before you're out the door and on your way.
0:00:21 > 0:00:23..plenty of surprising facts
0:00:23 > 0:00:26and a message or two for the people in power.
0:00:37 > 0:00:40Tonight - the council-run leisure centres giving out
0:00:40 > 0:00:44mixed messages about how to live a healthy life.
0:00:44 > 0:00:46Rachel goes undercover.
0:00:51 > 0:00:55And a sobering vision of the future, including for our very own Lucy.
0:00:55 > 0:00:58SHE GASPS
0:00:58 > 0:01:01Welcome to a very sunny Barry Island,
0:01:01 > 0:01:03where summer has definitely arrived.
0:01:03 > 0:01:06This time of year, lots of us decide to try and get fit
0:01:06 > 0:01:08and shed a few pounds.
0:01:08 > 0:01:12But in a world where we're constantly tempted by treats,
0:01:12 > 0:01:17too busy for exercise and baffled by food labels, it isn't easy.
0:01:17 > 0:01:19But we're here to help.
0:01:21 > 0:01:25First, leisure centres are brilliant places to stay trim
0:01:25 > 0:01:27without spending a fortune.
0:01:27 > 0:01:30But are the very places that were built to help us get fitter
0:01:30 > 0:01:34tempting us to get fatter? Rachel's been investigating.
0:01:37 > 0:01:40Working out is all about no pain, no gain.
0:01:40 > 0:01:42But if I'm putting in all this effort,
0:01:42 > 0:01:45I really want the calories I burn off to stay off.
0:01:51 > 0:01:55So I'd be mad to eat chocolate or crisps after I finish,
0:01:55 > 0:01:58but what if I want to grab something healthier from my
0:01:58 > 0:02:01local leisure centre? Will I be able to find it?
0:02:03 > 0:02:07The Welsh government issued this guidance 18 months ago,
0:02:07 > 0:02:10telling leisure centres everything they needed to know
0:02:10 > 0:02:13to provide healthier food and drinks.
0:02:13 > 0:02:15So, it should be a doddle.
0:02:17 > 0:02:20The report says leisure centres have an important role
0:02:20 > 0:02:22in promoting healthy eating.
0:02:22 > 0:02:24Cardiff is the biggest council in Wales,
0:02:24 > 0:02:26with the highest population,
0:02:26 > 0:02:29so I'm going undercover at all nine of its facilities
0:02:29 > 0:02:32to find out just what food and drink they've got on offer.
0:02:41 > 0:02:46Vending machines are in all nine leisure centres. First check - food.
0:02:56 > 0:02:59And this was true across the city.
0:02:59 > 0:03:02In fact, ten out of 13 machines
0:03:02 > 0:03:05sold only products high in fat, sugar or both.
0:03:06 > 0:03:11Any food with more than 17.5g of fat per 100g
0:03:11 > 0:03:13is considered high fat.
0:03:13 > 0:03:16This chocolate bar had almost twice that amount.
0:03:16 > 0:03:19Many others were high in sugar.
0:03:38 > 0:03:40And in three centres there were low level,
0:03:40 > 0:03:43brightly-coloured sweet machines that were
0:03:43 > 0:03:44really popular with children.
0:03:51 > 0:03:56A very poor start. Rows of chocolate, crisps and sweets.
0:03:56 > 0:04:00Overall, we found only one vending slot selling a snack
0:04:00 > 0:04:04that could be judged as healthier under Welsh government guidelines.
0:04:04 > 0:04:07The other 405 slots would not.
0:04:07 > 0:04:11But if we've put in the exercise, don't we deserve a treat?
0:04:11 > 0:04:15Think of it like this. If I jogged for half an hour then eaten
0:04:15 > 0:04:19this one chocolate bar, it would cancel out all the good work
0:04:19 > 0:04:23that I'd done, so I'd have to get back on the treadmill once again.
0:04:26 > 0:04:30'So what do our bodies actually need after exercise?
0:04:30 > 0:04:33'Dietician Chris Cashin has the answer.'
0:04:34 > 0:04:37We are kind of conditioned into thinking that
0:04:37 > 0:04:40perhaps when we've been to the gym and we've done all this good work
0:04:40 > 0:04:44we can treat ourselves, and actually that's the worst thing you can do.
0:04:44 > 0:04:46Do I actually need anything at that point?
0:04:46 > 0:04:49If you go to the gym and do an hour's exercise
0:04:49 > 0:04:52after you've eaten maybe a good breakfast,
0:04:52 > 0:04:53or a lunch before you've gone,
0:04:53 > 0:04:56a couple of hours before, you don't need to eat anything.
0:04:56 > 0:04:59Your body doesn't have a requirement for extra fuel
0:04:59 > 0:05:01at that particular point.
0:05:01 > 0:05:05Now it may be the case, if you're an elite athlete and you're
0:05:05 > 0:05:08doing a lot more exercise, then you would need maybe
0:05:08 > 0:05:12some extra fuel or a refuelling drink after you've exercised,
0:05:12 > 0:05:16but the vast majority of us only need to drink some water
0:05:16 > 0:05:18after we've exercised.
0:05:18 > 0:05:22The guidance agrees that water is all you need to replace
0:05:22 > 0:05:26lost fluids, unless you're a competitive athlete.
0:05:26 > 0:05:29It also gives lots of tips to encourage people
0:05:29 > 0:05:32to drink more water, including making it easy to get.
0:05:32 > 0:05:34So was it?
0:05:45 > 0:05:47The guidance says free water coolers
0:05:47 > 0:05:51should be easily accessible and away from toilets.
0:05:51 > 0:05:54Centres did have free water, but three of them sent us
0:05:54 > 0:05:58to the toilets for it and another to a tap in a first aid cupboard.
0:06:00 > 0:06:02When it came to the cafes, in two,
0:06:02 > 0:06:05water was the most expensive soft drink available.
0:06:20 > 0:06:23We could get tap water from cafes - when they were open.
0:06:23 > 0:06:26At other times, it was back to the vending machines.
0:06:26 > 0:06:30But at a third of centres, there was no water in machines at all.
0:06:42 > 0:06:47Only nine of the 325 drinks vending slots were water.
0:06:47 > 0:06:54Overall, a shocking 91% of drinks in machines were high or medium sugar.
0:06:55 > 0:06:58Later, I'm on a mission to buy fruit,
0:06:58 > 0:07:01but can I find it in any council leisure centre in Cardiff?
0:07:07 > 0:07:11And later, Rachel will be enlisting the help of a very special friend
0:07:11 > 0:07:13to pay Cardiff Council a visit.
0:07:13 > 0:07:18Now, do you often grab a quick sandwich or a pasty for lunch?
0:07:18 > 0:07:21Well, if you do, have you ever considered how much exercise
0:07:21 > 0:07:23it would take to burn that off?
0:07:23 > 0:07:26Well, here's some real food for thought.
0:07:32 > 0:07:37We're bombarded with articles on how to look good and stay slim.
0:07:37 > 0:07:41The latest wonder diet, get fit for summer, how to cut your calories...
0:07:41 > 0:07:45But how many of us really get what calories mean?
0:07:45 > 0:07:47We might know some foods are higher than others,
0:07:47 > 0:07:50but they're often meaningless figures.
0:07:50 > 0:07:53For example, how long does it take to burn off a burger
0:07:53 > 0:07:56or a bacon sandwich? Ten minutes? Two hours?
0:07:56 > 0:07:58What would happen if you actually
0:07:58 > 0:08:02had to work off your lunch, every last calorie of it?
0:08:02 > 0:08:05What I need are some good-looking, willing volunteers
0:08:05 > 0:08:07to test this out.
0:08:07 > 0:08:10Hiya, Lucy. Do you want to take a seat? I'm ready for you now.
0:08:10 > 0:08:12A-ha.
0:08:12 > 0:08:15We've enlisted three of Merthyr's most fabulous stylists
0:08:15 > 0:08:16to help us out.
0:08:16 > 0:08:18You've all been working hard all morning,
0:08:18 > 0:08:22so we're going to treat you to lunch. How does that sound?
0:08:22 > 0:08:23- Fab. - LUCY LAUGHS
0:08:23 > 0:08:27What we're not telling them just yet is that later they'll have
0:08:27 > 0:08:29to work off every last calorie.
0:08:29 > 0:08:36So that's 440 calories for Laura, 417 pasty calories for Nicole
0:08:36 > 0:08:39and a whopping 691 calories for Gerwyn.
0:08:39 > 0:08:42Now Paula, their boss, has been in on this from the start.
0:08:42 > 0:08:45How do you reckon they're going to got on working off these calories?
0:08:45 > 0:08:47What about Gerwyn?
0:08:47 > 0:08:49I'll be intrigued to see how Gerwyn gets on,
0:08:49 > 0:08:52because he hasn't got a great diet. He doesn't exercise.
0:08:52 > 0:08:55- How long would you give him on the bike?- Five minutes?- Maximum!
0:08:56 > 0:08:59- What about Laura? - She's really fit,
0:08:59 > 0:09:01so I think she's going to do fantastic.
0:09:01 > 0:09:04Nicole, I am very sure she's going to do very well.
0:09:04 > 0:09:07- She's very healthy. - So, basically, you reckon
0:09:07 > 0:09:10the girls could go the distance and burn off all their calories?
0:09:10 > 0:09:12Definitely. Gerwyn? No.
0:09:16 > 0:09:19- So, have you all enjoyed lunch? - Lovely, thank you.
0:09:19 > 0:09:23Excellent. I'm so glad because now we'd like you to help us out
0:09:23 > 0:09:28with a test. And we want you to burn off, through exercise,
0:09:28 > 0:09:33all the calories that you have just consumed in that meal.
0:09:33 > 0:09:35What do you think?
0:09:35 > 0:09:37Good, yeah. I think I had the least calories,
0:09:37 > 0:09:40so I've got the least work to do.
0:09:40 > 0:09:43'We give them a couple of hours to let their food settle...'
0:09:43 > 0:09:46before they head here to the Exercise Science lab
0:09:46 > 0:09:51at Cardiff Metropolitan University, where the experts can work out
0:09:51 > 0:09:53just how long it'll take to lose their lunch.
0:09:58 > 0:10:01So what are you going to be asking our hairdressers to do?
0:10:01 > 0:10:04OK, so they will exercise on the bikes
0:10:04 > 0:10:07while we'll be measuring the oxygen that they're consuming,
0:10:07 > 0:10:10and we will then be able to calculate the amount of time
0:10:10 > 0:10:13that they'll need to exercise in order to burn off their lunch.
0:10:18 > 0:10:21So, Nicole, you've been going for 22 minutes now.
0:10:21 > 0:10:23You look like you're doing really well there.
0:10:23 > 0:10:25Steady pace, so I feel all right.
0:10:25 > 0:10:27So if you had to hazard a guess of how much of that pasty
0:10:27 > 0:10:29you've worked off, what do you reckon?
0:10:29 > 0:10:32- Half of it?- About half of it, you reckon.- Yeah.
0:10:32 > 0:10:34How's it going? How are you feeling?
0:10:34 > 0:10:36Feeling all right, other than the sweat on the seat.
0:10:36 > 0:10:39- Not in too much pain? - No, other than the seat.
0:10:40 > 0:10:43How much of that burger do you reckon you might have
0:10:43 > 0:10:46- worked off by now? - Only about a quarter I'd say.
0:10:46 > 0:10:49- Really? So still a long way to go you think?- Yeah.
0:10:49 > 0:10:52- Are you regretting it at this stage?- Yes.
0:10:54 > 0:10:56Part way through the test,
0:10:56 > 0:10:59Mike's got all the info he needs to deliver the bad news
0:10:59 > 0:11:03to our sweating stylists, about just how far they've still got to go.
0:11:04 > 0:11:08In order to use up your lunch you need to do 25 more minutes
0:11:08 > 0:11:11of exercise, which makes it a whole hour.
0:11:11 > 0:11:15'And how about our sandwich and crisps eater Gerwyn?'
0:11:15 > 0:11:17An hour and 20 minutes to work off a sandwich
0:11:17 > 0:11:21and a packet of crisps. Are you quite shocked at that?
0:11:21 > 0:11:25Yes! My new diet of lettuce and dust is starting from tomorrow.
0:11:27 > 0:11:30'And what about that innocent little pasty?'
0:11:30 > 0:11:33That would equate to 54 minutes of exercise at the intensity
0:11:33 > 0:11:36you're doing. You've now done 42 minutes, so you've only got
0:11:36 > 0:11:3814 minutes left.
0:11:38 > 0:11:41Did you think it would be as much as 54 minutes?
0:11:41 > 0:11:43No, not for that small pasty.
0:11:43 > 0:11:47'So, after more than 40 minutes of back-breaking cycling,
0:11:47 > 0:11:49'will our hairdressers make the cut?'
0:11:49 > 0:11:52If you want to stop, that's absolutely fine.
0:11:52 > 0:11:56If I had a pillow under my bum I probably would.
0:11:57 > 0:12:00- So are you going to call it a day? - I think I will finish now, yeah.
0:12:00 > 0:12:03'But the girls are powering on through.'
0:12:05 > 0:12:09Laura, I can tell you that now, your burger calories... gone.
0:12:09 > 0:12:13- Thank God for that. - You can stop pedalling.
0:12:13 > 0:12:15- Is that a good feeling?- Yeah.
0:12:16 > 0:12:20- You've done it, Nicole, you've finished.- Yeah!
0:12:24 > 0:12:27- Is that a good feeling, despite the pain?- Yeah.
0:12:27 > 0:12:29- Woo-hoo!- Group hug.
0:12:30 > 0:12:33Absolutely fantastic effort there,
0:12:33 > 0:12:37and I'll be thinking twice about picking up a pasty in future!
0:12:37 > 0:12:41But exercising is so important to keep off those calories
0:12:41 > 0:12:45that adults should be doing 30 minutes of activity,
0:12:45 > 0:12:49five times a week, but only about a third of us actually manage that.
0:12:49 > 0:12:52But Rachel's with one busy mum who's found a way
0:12:52 > 0:12:56to squeeze in fitness to a hectic life.
0:12:56 > 0:12:59Yes, thanks, Lucy, I'm with Amanda Glanville, who's a member
0:12:59 > 0:13:02of Sosban Riders Cycling Club in Llanelli.
0:13:02 > 0:13:03What's the club all about?
0:13:03 > 0:13:07It started off, a father wanting to get off his child cycling,
0:13:07 > 0:13:10and then it progressed to having now 40 to 50 children
0:13:10 > 0:13:14cycling most weekends. One of the fathers had this idea
0:13:14 > 0:13:17that the ladies should stop sitting at the sidelines watching
0:13:17 > 0:13:20and get involved, and that's where the ladies ride was born really.
0:13:20 > 0:13:23Now we have between sort of between 12, 20 ladies
0:13:23 > 0:13:24cycling on a regular basis.
0:13:24 > 0:13:27So you actually drop the kids off then and go for a ride yourself?
0:13:27 > 0:13:29If I wasn't able to take my son along,
0:13:29 > 0:13:31I wouldn't be able to participate.
0:13:31 > 0:13:35The one thing I struggle with is being able to do any exercise
0:13:35 > 0:13:39around work, being a housewife, so this is my way of dropping
0:13:39 > 0:13:41Rhys, my son, off and then being able
0:13:41 > 0:13:43to get on and do something myself.
0:13:43 > 0:13:46So have you seen the benefits of all this exercise?
0:13:46 > 0:13:49- Yes, I've lost three stone. - My goodness! Three stone?
0:13:49 > 0:13:53- Since I've been cycling.- It sounds like it's really changed your life.
0:13:53 > 0:13:55It has changed my life. It's got my husband cycling,
0:13:55 > 0:13:59it's got myself and my son far more active.
0:13:59 > 0:14:01We go out for days out now,
0:14:01 > 0:14:05and if I hadn't met Sosban Riders, I wouldn't be doing what I am now.
0:14:05 > 0:14:09- I fancy digging out my bike now. - Come with us! Come with us.
0:14:09 > 0:14:13Coming up: how much bolognese does it take to feed
0:14:13 > 0:14:15a 30-piece brass band?
0:14:15 > 0:14:19We test out portion sizes with some hungry musicians.
0:14:20 > 0:14:24Now, research shows people who eat breakfast are less likely
0:14:24 > 0:14:28to be overweight and less at risk of conditions like diabetes,
0:14:28 > 0:14:31but I wonder, do people here in Barry
0:14:31 > 0:14:33start their day in a healthy way?
0:14:33 > 0:14:36- What do you have? - I have varied breakfasts
0:14:36 > 0:14:39because my husband makes them for me every day.
0:14:39 > 0:14:42- You lucky thing!- I know. - I'll have a word with mine!
0:14:42 > 0:14:46We just have bread, beans and egg.
0:14:46 > 0:14:48Toast usually or cereal.
0:14:48 > 0:14:50- How do you feel if you skip it? - Hungry.
0:14:52 > 0:14:54Porridge every day.
0:14:54 > 0:14:57- Do you eat breakfast?- No.- Never?
0:14:57 > 0:14:59No, I never have any time to.
0:14:59 > 0:15:01I just skip it and go all the way through to lunch.
0:15:01 > 0:15:05So it seems breakfast isn't always top of the agenda for people
0:15:05 > 0:15:08here in Barry, and they're not the only ones.
0:15:13 > 0:15:15ALARM CLOCK BUZZES
0:15:15 > 0:15:16Ughhh.
0:15:19 > 0:15:21ALARM CLOCK BUZZES
0:15:21 > 0:15:23SHE GASPS
0:15:23 > 0:15:26When you're running late, all you can think about
0:15:26 > 0:15:28is getting ready as quickly as possible.
0:15:30 > 0:15:34And the last thing you've got time for...is breakfast.
0:15:34 > 0:15:38Up to a third of us regularly skip this essential meal,
0:15:38 > 0:15:41often because we think we just haven't got the time.
0:15:41 > 0:15:43Or we're grabbing it on the go.
0:15:43 > 0:15:45In fact, the market for breakfast biscuits
0:15:45 > 0:15:48is booming - now worth over £76 million.
0:15:48 > 0:15:51But look a little closer and some of these products
0:15:51 > 0:15:55are so high in sugar, it's like tucking into a couple
0:15:55 > 0:15:57of chocolate digestives for breakfast.
0:15:57 > 0:16:00In some cases, even worse.
0:16:00 > 0:16:03So, does it matter if we skip breakfast?
0:16:03 > 0:16:05Yes, it does matter if we skip breakfast.
0:16:05 > 0:16:08As the title suggests, it's 'break the fast'. Most of us
0:16:08 > 0:16:12have been asleep for about eight hours before we eat breakfast,
0:16:12 > 0:16:15so what it does is give you the energy for the day.
0:16:15 > 0:16:18It gets you going. If we don't tend to eat breakfast,
0:16:18 > 0:16:22if we skip breakfast, the body tends to store the food that we eat,
0:16:22 > 0:16:25which then means we are more likely to be overweight or obese.
0:16:26 > 0:16:28We went to Go Compare in Bridgend,
0:16:28 > 0:16:32where a hearty breakfast is always on offer.
0:16:32 > 0:16:36But for those who don't have time, what do they think they're
0:16:36 > 0:16:39getting when they glance at the breakfast-on-the-go labels?
0:16:41 > 0:16:46This one here, you've got the grain pictures on it and the sun,
0:16:46 > 0:16:50and it's quite almost farmy and wholesome, but I guess it's...
0:16:50 > 0:16:53If you look at the back of it, the contents at the bottom,
0:16:53 > 0:16:56it's a bit more eye-opening I think.
0:16:56 > 0:16:58They all seem to be full of sugars
0:16:58 > 0:17:01and there's a long list of ingredients which, if you're
0:17:01 > 0:17:04just putting your own breakfast together, you wouldn't choose all of
0:17:04 > 0:17:08these things, so, no, I wouldn't say that they're very healthy.
0:17:08 > 0:17:12In fact, what they're looking at are the top five sugariest bars
0:17:12 > 0:17:14and biscuits brands we found
0:17:14 > 0:17:17when we compared 48 products on the market.
0:17:17 > 0:17:20We also checked three breakfast drinks brands.
0:17:20 > 0:17:23These newcomers are all high in sugar too.
0:17:23 > 0:17:26The breakfast biscuits here that we've got, as a range,
0:17:26 > 0:17:29they range from 26g to 40g of sugar per 100g.
0:17:29 > 0:17:32Which is about one-and-a-half to three-and-a-half teaspoons
0:17:32 > 0:17:34of sugar per biscuit.
0:17:34 > 0:17:37In terms of the drinks, the three that we've got on the table here
0:17:37 > 0:17:40range between 19g and 32g of sugar per serving,
0:17:40 > 0:17:44which is about three-and-a-half to six-and-a-half teaspoons
0:17:44 > 0:17:45of sugar per drink.
0:17:45 > 0:17:48You wouldn't put that much in tea or coffee every day.
0:17:48 > 0:17:49It's a lot of sugar, isn't it?
0:17:49 > 0:17:52Are you surprised about how much there is in each product?
0:17:52 > 0:17:55Yeah, definitely, when you look at them,
0:17:55 > 0:17:58you'd expect them to have sugar in them,
0:17:58 > 0:18:00but that amount of sugar is just unbelievable.
0:18:00 > 0:18:02It is surprising, the sugar content in them,
0:18:02 > 0:18:05because they're all called a breakfast product or "on the go",
0:18:05 > 0:18:07which suggests it's an adequate replacement
0:18:07 > 0:18:11for breakfast, but it clearly isn't when you look closer at it.
0:18:11 > 0:18:13It's one of things, I always knew they were
0:18:13 > 0:18:15sort of bad for you, in the sense you can tell
0:18:15 > 0:18:18they're not going to be great for you, but I think hearing
0:18:18 > 0:18:21just how bad for you that they are is quite shocking really.
0:18:23 > 0:18:26So, if those on-the-go products aren't the solution
0:18:26 > 0:18:30to the early morning rush, how can you get a quick, healthy start?
0:18:30 > 0:18:33Well, luckily, thanks to Gwawr, I've got some ideas.
0:18:35 > 0:18:37Right, some healthy breakfast ideas which all take
0:18:37 > 0:18:39less than three minutes
0:18:39 > 0:18:42before you're out the door and on your way.
0:18:42 > 0:18:44First up - porridge with fruit. Start the clock.
0:18:48 > 0:18:50No time to measure, just guessing.
0:18:52 > 0:18:54To the microwave.
0:19:01 > 0:19:05There you go, porridge and a piece of fruit, ready to go.
0:19:05 > 0:19:08Right, next up, a muffin with scrambled egg and tomato.
0:19:08 > 0:19:10Here we go.
0:19:15 > 0:19:19Whisk it all up! Microwave - two minutes.
0:19:22 > 0:19:25Slice the muffin in half, don't need to toast it.
0:19:25 > 0:19:27Slice the tomato.
0:19:32 > 0:19:37Perfect. Tomatoes on top. Ready to go.
0:19:38 > 0:19:41And finally, banana on toast and a flask of milk.
0:19:46 > 0:19:50Just be careful about your fingers when you're slicing in a hurry.
0:19:51 > 0:19:54Glass of milk ready to go, banana chopped.
0:19:57 > 0:20:00So there you go, speedy breakfasts that are both good for you
0:20:00 > 0:20:02and made on the go.
0:20:02 > 0:20:04Speaking of which, I really need to go.
0:20:05 > 0:20:07She does make a mean scrambled egg!
0:20:07 > 0:20:11Now, McVitie's tell us their Breakfast Yoghurt Sandwich
0:20:11 > 0:20:14is not intended as a daily alternative to breakfast,
0:20:14 > 0:20:16and they say that snacks should be
0:20:16 > 0:20:20enjoyed as part of a healthy, balanced diet.
0:20:20 > 0:20:23Weetabix tell us their breakfast-on-the-go drinks
0:20:23 > 0:20:27contain the same balance of protein, fibre and energy as their
0:20:27 > 0:20:31normal cereal with milk, but are also a source of vitamins and iron.
0:20:31 > 0:20:35Kellogg's say those Nutri-Grain products contain on average
0:20:35 > 0:20:40three teaspoons of sugar, and they're also a source of vitamins and iron.
0:20:40 > 0:20:45Lacka Foods, makers of Be Fast Breakfast drinks, and Fuel 10K,
0:20:45 > 0:20:48who make the Liquid Breakfast, admit their products do contain
0:20:48 > 0:20:51added sugar, but Be Fast, Lacka food say,
0:20:51 > 0:20:54contains more naturally occurring sugar.
0:20:54 > 0:20:58Both say their drinks are low in fat and a source of protein,
0:20:58 > 0:21:02fibre and vitamins. And finally, Mondelez International say
0:21:02 > 0:21:07their belVita Breakfast range is clinically proven to slowly release
0:21:07 > 0:21:12carbohydrates over four hours and also contains vitamins and fibre.
0:21:13 > 0:21:16Tonight's special kicks off a new series of programmes
0:21:16 > 0:21:20for BBC Wales, looking at how we can all live longer by keeping fit
0:21:20 > 0:21:24and eating well. Last time around, chef Dudley Newbery
0:21:24 > 0:21:27visited his hometown of Ynysybwl to help people there eat well,
0:21:27 > 0:21:30and I'm delighted to say he's with us this evening,
0:21:30 > 0:21:33- and even better, he's cooking. - I am.- So what are you doing here?
0:21:33 > 0:21:35I'm guessing, since we're trying to be healthy,
0:21:35 > 0:21:37it's not burgers and sausages.
0:21:37 > 0:21:39It's not, we're going to do some chicken thighs.
0:21:39 > 0:21:41I've taken the skin off so they're a lot healthier
0:21:41 > 0:21:43than normally, and we've marinated those lightly
0:21:43 > 0:21:46to give it extra flavour, and they're very easy to do.
0:21:46 > 0:21:48Oh, sounds absolutely delicious.
0:21:48 > 0:21:50Now, you've been back to Ynysybwl, haven't you,
0:21:50 > 0:21:52- to catch up with people there. - I have, yes.
0:21:52 > 0:21:55There were a few really good stories that have come out of my revisit.
0:21:55 > 0:21:58OK, I'll leave you to crack on with the cooking,
0:21:58 > 0:22:01and let's find out how people in Ynysybwl are getting on.
0:22:04 > 0:22:07Last summer, for BBC Wales' Live Longer Wales season,
0:22:07 > 0:22:09I went back to my home town of Ynysybwl.
0:22:09 > 0:22:12I was on a mission to get my community to think more
0:22:12 > 0:22:15about the food they ate, about shopping locally
0:22:15 > 0:22:18and about how they could change their lifestyles for the better.
0:22:18 > 0:22:21One of the people I met last year whose story had
0:22:21 > 0:22:24a real impact on me was Christina Jones.
0:22:24 > 0:22:26Christina is a local nurse and single mother
0:22:26 > 0:22:29who had a real concern about her family's eating habits
0:22:29 > 0:22:32and the detrimental effect their reliance on takeaway
0:22:32 > 0:22:35and convenience foods was having on their health.
0:22:35 > 0:22:37Obviously I'm overweight, my son is overweight.
0:22:37 > 0:22:39We need to do something about it now,
0:22:39 > 0:22:42because who's going to look after my kids if I'm not here?
0:22:42 > 0:22:45Since the series went out, she's been keeping in touch by e-mail,
0:22:45 > 0:22:48and I've got to be honest, from what I'm reading here,
0:22:48 > 0:22:51she's got a great story to tell, and I'm here to find out more.
0:22:51 > 0:22:54Well, Christina, in your e-mail here, you say you've lost
0:22:54 > 0:22:58a fair bit of weight. How much have you actually lost up to now?
0:22:58 > 0:23:00- Just over seven stone. - Seven stone?- Yeah.
0:23:00 > 0:23:02You're nearly half the woman I saw a year ago.
0:23:02 > 0:23:06Fair play. You're looking good. Are you feeling good?
0:23:06 > 0:23:09- Yes, yes, much better, more energy. - And what's that down to mainly?
0:23:09 > 0:23:12It's a change of lifestyle, the way we eat,
0:23:12 > 0:23:14the way we cook, what we cook.
0:23:14 > 0:23:17It's just back to basics, healthy eating.
0:23:17 > 0:23:19When I took you shopping last year
0:23:19 > 0:23:22and showed you how you could shop wiser, if you like,
0:23:22 > 0:23:24and more cost-effectively, how much of that
0:23:24 > 0:23:27- did you take on board? - A lot of it, a lot of it.
0:23:27 > 0:23:31From when you took me shopping, the difference was unbelievable,
0:23:31 > 0:23:35and now we buy fruit and veg, where before we'd buy tins and jars
0:23:35 > 0:23:37and things, so it's more convenient
0:23:37 > 0:23:41- and we haven't got to spend all our excess money then.- So you're
0:23:41 > 0:23:44- saving money as well as having a healthy diet?- Definitely, yeah.
0:23:44 > 0:23:46So in addition to shopping
0:23:46 > 0:23:49and eating differently, have there been any other lifestyle changes?
0:23:49 > 0:23:53I do a lot of exercise now, like, who needs to go to the gym
0:23:53 > 0:23:55when you've got all this forestry up and down?
0:23:55 > 0:23:59I go up there, I can walk miles, I go with my friend and the dogs,
0:23:59 > 0:24:02and it's lifted our spirits. My confidence has gained.
0:24:02 > 0:24:04It is the person I used to be years ago.
0:24:04 > 0:24:07- So you've had a real change for life?- Yes, absolutely.
0:24:07 > 0:24:09- Good.- This is the way I'm staying.
0:24:09 > 0:24:12So what are you going to cook today for the family then?
0:24:12 > 0:24:13It's a lovely day out there.
0:24:13 > 0:24:15I haven't got time to barbecue unfortunately
0:24:15 > 0:24:17but I'm going to do home-made burgers today.
0:24:17 > 0:24:20The kids love them. I know what's in them. There's no additives.
0:24:20 > 0:24:22I know how much salt has gone in.
0:24:22 > 0:24:24So has it really been a challenge for you?
0:24:24 > 0:24:27In the beginning, I would say yes, because basically
0:24:27 > 0:24:29we were working blind and didn't really know
0:24:29 > 0:24:30where we were going with it.
0:24:30 > 0:24:33But then, when we got into different foods
0:24:33 > 0:24:36and started looking at food, the bigger picture of things and
0:24:36 > 0:24:38knowing the smells and the flavours, and it turned into fun
0:24:38 > 0:24:42- and wasn't a chore any more.- When I put this challenge in front of you
0:24:42 > 0:24:45about a year ago, did you think that you were going to stick with it?
0:24:45 > 0:24:47I wasn't holding out much hope. Over the years we've gone
0:24:47 > 0:24:49on so many diets and they haven't worked,
0:24:49 > 0:24:53but when we got really into it and discovered it's not half as hard
0:24:53 > 0:24:56as I thought it was going to be. It's just planning forward
0:24:56 > 0:24:59and when you're eating a meal, you're really enjoying the food
0:24:59 > 0:25:03rather than just going through the motions of eating just to have food.
0:25:03 > 0:25:05- OK, dinner time!- Yay!
0:25:09 > 0:25:12Well, Christina, it's been a long journey
0:25:12 > 0:25:13but has it been worth it?
0:25:13 > 0:25:15I'm so proud of all of them
0:25:15 > 0:25:18and I'm proud of myself really for doing it.
0:25:18 > 0:25:20It's something I wish I'd done a long time ago
0:25:20 > 0:25:23but this is how my life is going to stay now.
0:25:23 > 0:25:26It was a leap of faith but one I'm so glad I took.
0:25:27 > 0:25:29THEY CHEER
0:25:30 > 0:25:33What a transformation - absolutely fantastic.
0:25:33 > 0:25:37Now tuning up behind me are the Tredegar Town Band,
0:25:37 > 0:25:42officially ranked the second-best brass band in the world.
0:25:42 > 0:25:45And they were also extremely good sports when they became
0:25:45 > 0:25:49our X-Ray guinea pigs to test out a simple healthy-eating trick.
0:26:00 > 0:26:02Oh, lovely. Thank you.
0:26:02 > 0:26:04Oh, my word!
0:26:04 > 0:26:07OK, so for most of us, tackling a meal this size
0:26:07 > 0:26:11would be impossible, but actually the amount we eat
0:26:11 > 0:26:14is just as important as what we are eat.
0:26:14 > 0:26:17When it comes to our ever-expanding waistlines,
0:26:17 > 0:26:21this could be one of the main culprits....
0:26:21 > 0:26:22the humble plate.
0:26:22 > 0:26:26Since Victorian times, the standard-sized dinner plate has had
0:26:26 > 0:26:28a diameter of about ten inches.
0:26:28 > 0:26:31This didn't change pretty much up until the 1980s,
0:26:31 > 0:26:33when larger plates came into vogue.
0:26:33 > 0:26:36Cookery shows and celebrity chefs made us want to have
0:26:36 > 0:26:39restaurant-style kitchenware at home.
0:26:39 > 0:26:42The standard-size plate has almost fallen out of fashion.
0:26:42 > 0:26:46And now you can find dinner sets with plates practically
0:26:46 > 0:26:48the size of a car wheel hub cap.
0:26:52 > 0:26:54We went to meet someone who is convinced
0:26:54 > 0:26:57that big plates are making us all rounder.
0:26:57 > 0:27:01The problem is people don't realise that there's been such a change
0:27:01 > 0:27:03in the size of the dinner plates over the years.
0:27:03 > 0:27:06So if I just show you these two plates.
0:27:06 > 0:27:08These are about 30 years old
0:27:08 > 0:27:11and they're a good-sized plate for people to use.
0:27:11 > 0:27:14The way I measure it is, about the palm of my hand,
0:27:14 > 0:27:18and it's got a rim as well, that stops us piling the food up.
0:27:18 > 0:27:21But we look at these more modern plates and you can see that
0:27:21 > 0:27:25there's quite a difference already in the surface area,
0:27:25 > 0:27:29so people can just fill their plates up without even realising.
0:27:29 > 0:27:32So you're actually telling me that
0:27:32 > 0:27:35our choice of crockery guides how much we serve?
0:27:35 > 0:27:37It's not about our stomach or how hungry we are.
0:27:37 > 0:27:40Absolutely. It's an unconscious decision.
0:27:40 > 0:27:41Let me demonstrate it to you.
0:27:43 > 0:27:47Now, these two plates have exactly the same amount of pasta on,
0:27:47 > 0:27:50but this plate looks quite empty.
0:27:50 > 0:27:53It does. I think if I were serving that I'd feel quite stingy.
0:27:53 > 0:27:55- I'd want to put some more on there. - Whereas, this one -
0:27:55 > 0:27:58do you think you'd feel satisfied after eating that one?
0:27:58 > 0:28:02- It looks full, doesn't it? - Yeah. So it's an optical illusion.
0:28:02 > 0:28:05We eat with our eyes, and I can prove it to you.
0:28:08 > 0:28:12Sioned's asked me to assemble a group for her portion size experiment.
0:28:12 > 0:28:15As we're in Tredegar, I've got the perfect candidates -
0:28:15 > 0:28:17the Tredegar Town Band.
0:28:19 > 0:28:21BRASS BAND VERSION OF ALL NIGHT LONG
0:28:21 > 0:28:23Founded in the 1870s, today this
0:28:23 > 0:28:26world-class brass band
0:28:26 > 0:28:28are the holders of the prestigious British Open.
0:28:34 > 0:28:37Now it was Napoleon said that an army marches on its stomach...
0:28:37 > 0:28:40Helen, you're doing the cooking, so what are you making?
0:28:40 > 0:28:41Pasta bolognaise.
0:28:41 > 0:28:44Right, OK. So is that a good choice, Sioned?
0:28:44 > 0:28:45It's an excellent choice,
0:28:45 > 0:28:49because people tend to over serve themselves carbohydrates.
0:28:49 > 0:28:52Now people think that things like pasta and rice are healthy.
0:28:52 > 0:28:54Yes, they're healthier than chips,
0:28:54 > 0:28:57but they're still very high in calories and it's a common problem
0:28:57 > 0:28:59for weight gain.
0:29:02 > 0:29:04So what is the plan for this experiment?
0:29:04 > 0:29:07Well, we're cunningly going to separate the band
0:29:07 > 0:29:09into two separate rooms.
0:29:11 > 0:29:13They'll be served the same food.
0:29:13 > 0:29:17So they will self-serve their pasta bolognaise
0:29:17 > 0:29:20but the difference being one room will have
0:29:20 > 0:29:21these ten-inch plates
0:29:21 > 0:29:25and the other room will have the 12-inch plates.
0:29:25 > 0:29:27Like it! Like it!
0:29:27 > 0:29:30I can guarantee you that the people with the 12-inch plates
0:29:30 > 0:29:32will serve themselves more food.
0:29:32 > 0:29:34The meal is weighed so we know
0:29:34 > 0:29:38exactly how much food will be on offer to the band members,
0:29:38 > 0:29:41who are unaware they'll be given different sized plates.
0:29:51 > 0:29:53So the moment of truth.
0:29:53 > 0:29:56Do the Tredegar Town Band eat with their eyes?
0:29:56 > 0:29:59We have a bit of a confession to make, because we didn't just
0:29:59 > 0:30:04invite you here to rehearse. You've actually been part of an experiment.
0:30:04 > 0:30:07So, Sioned, do you want to reveal the results?
0:30:07 > 0:30:10So who was sat in the conservatory?
0:30:10 > 0:30:11Are you feeling pretty full?
0:30:11 > 0:30:13MUMBLING AND LAUGHING
0:30:16 > 0:30:20People sat in the conservatory, who had the bigger plates,
0:30:20 > 0:30:23consumed 8% more food.
0:30:24 > 0:30:26So what do you think of that?
0:30:28 > 0:30:30'That 8% extra pasta bolognaise
0:30:30 > 0:30:33'is the equivalent of 40 calories per person.
0:30:33 > 0:30:36'If you over served yourself that every day,
0:30:36 > 0:30:40'in a year you'd put on over four pounds in weight.'
0:30:43 > 0:30:45Some really interesting results there,
0:30:45 > 0:30:48and I'm joined by Sioned Quirk who you saw in that report.
0:30:48 > 0:30:51So, Sioned, as well as shrinking our plate sizes,
0:30:51 > 0:30:54anything else that we can do to keep control of our portion sizes?
0:30:54 > 0:30:56Yeah, definitely.
0:30:56 > 0:30:59I just feel by weighing your portions takes so much time
0:30:59 > 0:31:02and effort and we don't need to. So a really easy measure is,
0:31:02 > 0:31:05for your carbohydrates use a closed fist,
0:31:05 > 0:31:09for your protein use the palm of your hand,
0:31:09 > 0:31:12and then for your vegetables or your salad, your whole hand,
0:31:12 > 0:31:15or actually it doesn't really matter just go for it with veg and salad.
0:31:15 > 0:31:19That's a brilliant simple tip there, but I have to say, if that's
0:31:19 > 0:31:22the amount of carbohydrates that you should be having, I love my food
0:31:22 > 0:31:24and I often serve myself way more than that.
0:31:24 > 0:31:28- It doesn't seem very much. - Yeah, which is the biggest problem.
0:31:28 > 0:31:31To be honest, we've got a massive problem with obesity here in Wales,
0:31:31 > 0:31:35and portion control is one of the significant problems that we have.
0:31:35 > 0:31:38So everybody needs to keep a little eye on it.
0:31:38 > 0:31:40So stick to the hand rule?
0:31:40 > 0:31:42- Absolutely. - Great advice, Sioned, thanks.
0:31:44 > 0:31:46Still to come - Rachel's on a mission to find fruit
0:31:46 > 0:31:50at the leisure centre but the options aren't too appealing.
0:31:50 > 0:31:53I have to say, I don't really like the look of that banana.
0:31:55 > 0:31:58Now when the sun comes out, many of us cannot wait
0:31:58 > 0:32:02to get to the beer garden for a nice glass of wine or beer.
0:32:02 > 0:32:05But NHS advice says we should be sticking
0:32:05 > 0:32:08to two to three units of alcohol daily for women,
0:32:08 > 0:32:11and three to four units for men.
0:32:11 > 0:32:16But how many of us actually know how many units are in our drink?
0:32:16 > 0:32:19Here at Treadaway's Tavern we can test just that!
0:32:20 > 0:32:24If you were pouring yourself a glass of wine at a barbecue,
0:32:24 > 0:32:26how big would you make it?
0:32:27 > 0:32:28That is looking good.
0:32:28 > 0:32:31Right. Have you any idea how many units there are in that glass?
0:32:31 > 0:32:33- Two?- Two units.
0:32:33 > 0:32:35- Small?- Average...medium.
0:32:35 > 0:32:38- Right. Let's have a look. - Perfect.- Perfect!
0:32:39 > 0:32:43OK. If we're looking at 12% wine - 2.1 units.
0:32:43 > 0:32:45If that was 14%, 2.5 units.
0:32:45 > 0:32:48Barbecue, glass of wine, how much do you put in?
0:32:48 > 0:32:51- How well do I know this girl? - Quite well.- OK.
0:32:51 > 0:32:54Would you like a drop of wine, Shiela?
0:32:54 > 0:32:56It's a bit early in the day.
0:32:56 > 0:32:58Yes! It's too early in the day.
0:32:58 > 0:33:00- That's how much you'd pour yourself, is it?- Yes.
0:33:00 > 0:33:03Do you have any idea how many units might be in there?
0:33:03 > 0:33:04Haven't got a clue.
0:33:04 > 0:33:08Do you have any idea how many units would be in this glass of lager?
0:33:08 > 0:33:09This is average strength.
0:33:09 > 0:33:11About 2.4, 2.3...
0:33:11 > 0:33:13Actually 2.2 - you weren't far off.
0:33:13 > 0:33:16As a man, if you drank two pints of this in an evening,
0:33:16 > 0:33:18you'd be over your daily limit.
0:33:18 > 0:33:20That's 12% volume alcohol,
0:33:20 > 0:33:23that would be three units in there.
0:33:23 > 0:33:25I can't actually get that all in there.
0:33:25 > 0:33:28We've got over three units there,
0:33:28 > 0:33:30if that was the weaker wine at 12%.
0:33:30 > 0:33:33If this was a 14% wine, you'd have 3.5 units in there.
0:33:33 > 0:33:35That's a medium glass of wine,
0:33:35 > 0:33:39so 2.5 units if that was a 14% alcohol bottle.
0:33:41 > 0:33:43So, as a lady, you'd be at your limit there.
0:33:43 > 0:33:44I would be over the top.
0:33:44 > 0:33:46How many are you allowed daily? Do you know?
0:33:46 > 0:33:48- Two to three.- Three or four.
0:33:48 > 0:33:51Three or four. Two to three? You're spot-on.
0:33:51 > 0:33:53So some confusion about units.
0:33:53 > 0:33:57But there's another side to alcohol we know even less about,
0:33:57 > 0:33:58as Lucy found out.
0:34:00 > 0:34:02For many people, it doesn't get much better
0:34:02 > 0:34:06than a nice glass of wine on a beautiful summer's day.
0:34:06 > 0:34:08After a long week in the office,
0:34:08 > 0:34:11you often feel like you deserve a glass or two.
0:34:11 > 0:34:15But if you are trying to lose weight or simply live a healthy lifestyle,
0:34:15 > 0:34:19one thing you really need to pay attention to is the amount of
0:34:19 > 0:34:21calories in your favourite tipple.
0:34:21 > 0:34:23And most of us don't.
0:34:23 > 0:34:28In fact, in a recent survey, 85% of people didn't know how many
0:34:28 > 0:34:30calories were in a glass of wine.
0:34:32 > 0:34:36To maintain a steady weight, women need about 2,000 calories a day
0:34:36 > 0:34:39and men around 2,500.
0:34:39 > 0:34:42But every kind of alcoholic drink is calorific,
0:34:42 > 0:34:45and even a couple of glasses can really tot up.
0:34:45 > 0:34:49Someone who knows exactly what's in her glass is dietician Andrea Basu.
0:34:49 > 0:34:52People that are particularly trying to watch their weight,
0:34:52 > 0:34:55they tend to focus quite a bit on watching the food they eat,
0:34:55 > 0:34:58but tend to think less about the fluid,
0:34:58 > 0:35:01particularly alcohol that they're taking in.
0:35:01 > 0:35:03And is there any benefit to the
0:35:03 > 0:35:05- calories that you will have in alcohol?- Not really.
0:35:05 > 0:35:08We know that they're devoid of all those essential nutrients,
0:35:08 > 0:35:10particularly vitamins and things like that,
0:35:10 > 0:35:12so actually they're not a good thing
0:35:12 > 0:35:14to be investing your calories in at all.
0:35:14 > 0:35:17And what about the amount of calories that are in alcohol?
0:35:17 > 0:35:19Is it just a few or is it actually quite a lot?
0:35:19 > 0:35:23If people were having say, five pints of lager a week,
0:35:23 > 0:35:27over the space of a year, that can equate to 44,000 calories,
0:35:27 > 0:35:30which, dare I say it, is about 221 doughnuts.
0:35:33 > 0:35:35So, on a night out,
0:35:35 > 0:35:38just how easy is it to rack up those calories?
0:35:38 > 0:35:40Andrea and I have come to this pub in Rhyl
0:35:40 > 0:35:42to meet a darts team to find out.
0:35:45 > 0:35:48The Cob And Pen darts team like to have a drink or two
0:35:48 > 0:35:52during a game but how much do they know about the calories
0:35:52 > 0:35:54they rack up over the course of the night?
0:35:55 > 0:35:58Do you ever think about the amount of calories
0:35:58 > 0:35:59when you have a little drink?
0:35:59 > 0:36:01Not really. It's a night out.
0:36:01 > 0:36:04We have about four or five on a darts night, go home.
0:36:04 > 0:36:05You guys...?
0:36:05 > 0:36:09No, afraid not. It's just a pint of lager, isn't it?
0:36:09 > 0:36:12Well, if I was to tell you that in one pint of lager
0:36:12 > 0:36:16there's the same amount of calories as a slice of pizza...
0:36:16 > 0:36:19Andrea, those calories can mount up, can't they?
0:36:19 > 0:36:23Definitely, even on one night out, if you had, say, six to seven pints,
0:36:23 > 0:36:27actually for a guy that would equate to about 50%
0:36:27 > 0:36:31or half of your total energy or calorie intake for the day.
0:36:31 > 0:36:33So that tray of pints there,
0:36:33 > 0:36:36that would be half your entire calorie intake for the day?
0:36:36 > 0:36:37For the day?
0:36:37 > 0:36:40It's a lot of calories, isn't it, I'm afraid.
0:36:40 > 0:36:42Now, how would anybody feel
0:36:42 > 0:36:47about drinking that lovely wine glass full of single cream?
0:36:47 > 0:36:49Does that appeal to anybody?
0:36:49 > 0:36:53If it's sided with strawberries, yeah, definitely.
0:36:53 > 0:36:57OK. Would it shock you to know that glass of single cream
0:36:57 > 0:37:01has the same amount of calories, roughly,
0:37:01 > 0:37:03as two large glasses of wine?
0:37:03 > 0:37:06Usually if you're on a diet or something you have a wine,
0:37:06 > 0:37:08a wine and soda
0:37:08 > 0:37:10and you think that's quite slimming,
0:37:10 > 0:37:12but it's obviously not, is it?
0:37:12 > 0:37:16Spirits, Andrea, are the lowest calorie option, aren't they?
0:37:16 > 0:37:19Yeah, absolutely. But the mixers are really important too.
0:37:19 > 0:37:22If you're having something like a diet mixer with your spirit
0:37:22 > 0:37:26then, not too bad in terms of calories, only around 50 calories.
0:37:26 > 0:37:30But when you add in something like a full-sugar soft drink or
0:37:30 > 0:37:34an energy drink, you can double the amount of calories you would have.
0:37:34 > 0:37:37Well, I've got something for you to help you try
0:37:37 > 0:37:40and cut your alcohol intake on a night out.
0:37:40 > 0:37:44Some handy tips all printed out on little X-Ray beer mats,
0:37:44 > 0:37:48so I'm going to give these to you and let me know what you think.
0:37:48 > 0:37:51'The tips aren't meant to stop you having a good time
0:37:51 > 0:37:56'but to slow down your drinking and reduce the calories taken on board.'
0:37:59 > 0:38:01'But would the darts team be persuaded to
0:38:01 > 0:38:03'change their drinking habits?'
0:38:03 > 0:38:07Is there anything there you think that has been helpful?
0:38:07 > 0:38:11Low calorie mixers. I think I'm going to try that.
0:38:11 > 0:38:13Drinking halves was one option out of those.
0:38:13 > 0:38:16Is that something that you think you could do?
0:38:16 > 0:38:19Probably not, because you have a half
0:38:19 > 0:38:23and it goes down just the same as it would do, then you've got to
0:38:23 > 0:38:24queue up at the bar again.
0:38:24 > 0:38:26Just missing out very other, maybe
0:38:26 > 0:38:31and have just a soft drink. That's probably the best one for me.
0:38:31 > 0:38:34'And if they're still not persuaded to take on board our tips
0:38:34 > 0:38:37'I've got one more trick up my sleeve.'
0:38:37 > 0:38:41I've got an app here that's been developed and it shows you what you
0:38:41 > 0:38:44would look like if you drank,
0:38:44 > 0:38:47shall we say six to ten glasses...
0:38:47 > 0:38:49per week.
0:38:49 > 0:38:52OK, here we go. Let's just watch what it does.
0:38:53 > 0:38:55That's particularly rough.
0:38:55 > 0:38:59It's really shocking, isn't it, when you see that? Yes.
0:39:01 > 0:39:03That's awful.
0:39:03 > 0:39:06What do you make of your friend?
0:39:06 > 0:39:08Gosh, she looks very different.
0:39:08 > 0:39:11You would look a lot older than ten years.
0:39:13 > 0:39:16- What do you make of that? - I look about 90.
0:39:16 > 0:39:20My grandad looks younger than that and he's 97 this year!
0:39:20 > 0:39:24It's only fair that I have a go as well.
0:39:24 > 0:39:25Here we go.
0:39:27 > 0:39:28SHE GASPS
0:39:29 > 0:39:32It doesn't look like you!
0:39:32 > 0:39:34That is horrible!
0:39:40 > 0:39:42Oh, dear, I still haven't quite got over that!
0:39:42 > 0:39:45We've put lots of extra information for you
0:39:45 > 0:39:48in an online guide on our website. The details are on your screen now.
0:39:50 > 0:39:54Now, can we really eat healthily without breaking the bank?
0:39:54 > 0:39:58It's a question that's been a real hot topic lately,
0:39:58 > 0:40:02with many arguing that healthy grub is just too expensive.
0:40:02 > 0:40:05But on X-Ray, we love a challenge,
0:40:05 > 0:40:08and we found just the boys to take this one on.
0:40:09 > 0:40:11Two cousins.
0:40:11 > 0:40:13Two very different body sizes.
0:40:13 > 0:40:16Two completely different diets.
0:40:16 > 0:40:19But both shell out more on food and drink each week
0:40:19 > 0:40:24than the average person on a low income spends in the UK.
0:40:25 > 0:40:29Zac from Treherbert is 22 stone and loves his takeaways and snacks.
0:40:29 > 0:40:32I'll have a cup of tea in the morning.
0:40:32 > 0:40:35If I fancy a snack, I'll have chocolate and crisps.
0:40:35 > 0:40:39Generally junk food to keep going until lunchtime.
0:40:39 > 0:40:44Then at lunchtime, I'll go have pasties and an energy drink
0:40:44 > 0:40:46to keep me full until I get home.
0:40:46 > 0:40:49I'm terrible for pop. I crave pop.
0:40:49 > 0:40:52I could go through a two litre bottle in a night.
0:40:52 > 0:40:55In Merthyr Tydfil, cousin Nathan is the opposite.
0:40:55 > 0:40:58He's slim and conscious of keeping fit.
0:40:58 > 0:41:02He eats the best and a fair chunk of his money goes on supplements.
0:41:03 > 0:41:07Breakfast would be porridge oats with skimmed milk.
0:41:07 > 0:41:10I'd have protein powder just to get that extra protein fix.
0:41:10 > 0:41:13Lunchtime, I may look at something like brown rice,
0:41:13 > 0:41:18chicken breasts, plenty of vegetables on the side.
0:41:18 > 0:41:22His determination to stick to the plan means sometimes good food
0:41:22 > 0:41:27is thrown away, like the five egg yolks left out of his omelette.
0:41:27 > 0:41:28It doesn't taste like pizza,
0:41:28 > 0:41:32it doesn't taste like all the other comfort junk foods that's out
0:41:32 > 0:41:35there but one thing for certain is that it does taste good enough,
0:41:35 > 0:41:39and it is satisfying and it brings me great pleasure each day.
0:41:40 > 0:41:44Nathan normally spends about £45 a week.
0:41:44 > 0:41:46Zac around £61.
0:41:46 > 0:41:50So here is our challenge. Is it possible for both boys to eat
0:41:50 > 0:41:54healthily, and enjoyably, on a much smaller budget?
0:41:54 > 0:41:58To help them out, we've asked a dietician to come up
0:41:58 > 0:42:02with some top tips on how they can save on calories and cost.
0:42:02 > 0:42:04Convenience food and takeaways -
0:42:04 > 0:42:09Zac is spending easily half of his budget on those types of food.
0:42:09 > 0:42:13That's quite a lot and in fact if he stopped having so many of those
0:42:13 > 0:42:16then he could spend that on much better food,
0:42:16 > 0:42:17more fruit and vegetables.
0:42:22 > 0:42:26So, this is Nathan's typical daily intake.
0:42:26 > 0:42:29He actually spends a sixth to a quarter of his food budget
0:42:29 > 0:42:31in a week on supplements.
0:42:31 > 0:42:34That is quite a lot and it's not uncommon.
0:42:34 > 0:42:37I'd always say go for the diet first and if you need supplements
0:42:37 > 0:42:41then look at it, but food is the most important thing.
0:42:41 > 0:42:43First, Chris tackles Zac's diet.
0:42:43 > 0:42:47What worried me was the amount of sugar, in particular.
0:42:47 > 0:42:51So I think one of the challenges we might set is perhaps getting
0:42:51 > 0:42:54rid of all that cola. Obviously the takeaways as well,
0:42:54 > 0:42:57that obviously is quite an expensive way of eating, isn't it?
0:42:57 > 0:43:00- Yeah.- How many times a week do you think you do that?
0:43:00 > 0:43:04Sometimes I can be really good and not have one for a week or two
0:43:04 > 0:43:08weeks maybe, then I make up for it by having two or three in one week.
0:43:08 > 0:43:12Chris wants to show Zac a healthier way to cook his favourite
0:43:12 > 0:43:14budget dish - pasta.
0:43:15 > 0:43:18Do you want to show me how much pasta
0:43:18 > 0:43:20you would normally serve for yourself?
0:43:20 > 0:43:23Roughly about five handfuls.
0:43:23 > 0:43:26How much do you think is actually a portion?
0:43:27 > 0:43:30I'm not too sure. That's why I struggle with the portions.
0:43:30 > 0:43:34It's probably about a third of this.
0:43:34 > 0:43:37The way you can pad it out a little bit is actually to eat more veg.
0:43:37 > 0:43:38Yeah.
0:43:40 > 0:43:44Next, will Nathan be willing to ditch his diet supplements
0:43:44 > 0:43:46and get more value out of his food?
0:43:47 > 0:43:50What do you do with the egg yolks?
0:43:50 > 0:43:52- Erm, in the bin.- You don't use them?
0:43:52 > 0:43:54No.
0:43:54 > 0:43:56You should, it makes it taste better
0:43:56 > 0:43:59and also get some quite healthy fats from the egg yolks.
0:43:59 > 0:44:04After plenty of recipe tips we issue the challenge...
0:44:04 > 0:44:06to live on the same weekly amount
0:44:06 > 0:44:10as the average low-income person in the UK.
0:44:10 > 0:44:15That budget is £26.60,
0:44:15 > 0:44:19so that's £3.80 a day.
0:44:19 > 0:44:22- How does that sound?- Hard.
0:44:23 > 0:44:27Over the next week, we track their eating and spending habits.
0:44:29 > 0:44:32It was hard the first day. I didn't have any pop.
0:44:32 > 0:44:36After being in work all day, I had a really bad head
0:44:36 > 0:44:39and I didn't think I'd be able to cope.
0:44:39 > 0:44:43But now, drinking more water, I feel a lot better, and I'm...
0:44:43 > 0:44:46kind of going off the thought of pop, to be honest.
0:44:49 > 0:44:51It is quite similar,
0:44:51 > 0:44:55but I am eating a lot less than what I was eating, pasta-wise,
0:44:55 > 0:45:01and putting in more veg instead of having a bigger amount of pasta.
0:45:02 > 0:45:06Nathan has dropped his protein supplements for the week.
0:45:06 > 0:45:08Of course, by not using supplements
0:45:08 > 0:45:12I have saved money this week. However, I think I will continue
0:45:12 > 0:45:15to use them because it kind of works for me
0:45:15 > 0:45:17and works for my lifestyle.
0:45:17 > 0:45:21But omelettes with all the yolks and extra vegetables are a surprise hit.
0:45:22 > 0:45:25It's better than usual.
0:45:25 > 0:45:27So have they done it?
0:45:27 > 0:45:30We catch up with Nathan and Zak over a pint of diet cola.
0:45:31 > 0:45:33Nathan, we'll start with you
0:45:33 > 0:45:35because you were sure you'd stuck to the budget...
0:45:35 > 0:45:39Well, actually you didn't just do that, you absolutely smashed it.
0:45:39 > 0:45:43£12.36 was how much money you spent on food last week.
0:45:43 > 0:45:47- Surprised?- Yeah, absolutely. - You did eat, didn't you?- Yeah.
0:45:49 > 0:45:55£33 was what you saved over a week on the budget,
0:45:55 > 0:45:58and if you're talking about a year,
0:45:58 > 0:46:00you'd be looking at over £1,700.
0:46:00 > 0:46:02Crazy.
0:46:02 > 0:46:04So, Zac, over to you.
0:46:04 > 0:46:08You actually fed yourself on £15.62 last week,
0:46:08 > 0:46:10so you've smashed the budget as well.
0:46:10 > 0:46:12- Are you surprised?- Really surprised.
0:46:12 > 0:46:16And if you compare that to the week before,
0:46:16 > 0:46:19£45 you have saved yourself.
0:46:19 > 0:46:22That's a lot of money.
0:46:22 > 0:46:24Over a year...you ready for this?
0:46:24 > 0:46:28Nearly £2,360.
0:46:28 > 0:46:29Wow.
0:46:29 > 0:46:31By cutting out the takeaways,
0:46:31 > 0:46:34cutting out the convenience food and cutting out the sugary drinks.
0:46:34 > 0:46:37That's incredible, isn't it? Are you surprised?
0:46:37 > 0:46:40- Yeah, ridiculously surprised. - Well done. Thanks for taking part.
0:46:40 > 0:46:43- It's OK. No worries. - So you going to carry on?
0:46:43 > 0:46:46Yeah, definitely. Congratulations.
0:46:48 > 0:46:50Wow. Amazing savings for both boys there.
0:46:50 > 0:46:53Now, as you saw in that report, Zak used to love
0:46:53 > 0:46:55his two litres of Pepsi a day.
0:46:55 > 0:46:59The British Soft Drinks Association told us the nutritional content
0:46:59 > 0:47:03of Pepsi is clearly labelled and that evidence shows excess weight
0:47:03 > 0:47:06isn't caused by one product alone.
0:47:06 > 0:47:09Next, it's back to our investigation into the huge amount
0:47:09 > 0:47:13of unhealthy food on sale in our leisure centres.
0:47:14 > 0:47:18We've gone undercover to see whether we can eat and drink healthily
0:47:18 > 0:47:22after exercise in the nine council leisure centres across Cardiff.
0:47:22 > 0:47:25So far, we've found mainly high sugar
0:47:25 > 0:47:29and high fat drinks and snacks in vending machines.
0:47:29 > 0:47:32Now, we want to see whether leisure centre staff are doing anything
0:47:32 > 0:47:35to spread a healthier eating message.
0:47:47 > 0:47:50Most cafes offered fried food.
0:47:50 > 0:47:53In one, three of the four children's meals were fried.
0:47:53 > 0:47:57When asked again, this woman did offer a salad or a jacket potato
0:47:57 > 0:48:00but it was far from the first suggestion.
0:48:00 > 0:48:03But what if you're in a hurry or just want a snack on the go?
0:48:03 > 0:48:07There are often plenty of sweets or crisps on the counter
0:48:07 > 0:48:09that are easy to grab.
0:48:09 > 0:48:12But can I get any fruit?
0:48:58 > 0:49:00Only two other leisure centres had fruit,
0:49:00 > 0:49:04and the supply at this one was in fits and starts according to staff.
0:49:06 > 0:49:07So we had a bit of a result in there -
0:49:07 > 0:49:11pretty healthy cafe, and we got some fruit, although I have to say
0:49:11 > 0:49:14I don't really like the look of that banana.
0:49:14 > 0:49:17Great if you can go there when the cafe's open,
0:49:17 > 0:49:19but it's only open for a few hours a day.
0:49:19 > 0:49:21Outside of that,
0:49:21 > 0:49:24you have to resort to the good old vending machines again.
0:49:24 > 0:49:29What does sports dietician Chris Cashin make of our findings?
0:49:29 > 0:49:32It's quite shocking really that institutions
0:49:32 > 0:49:36like leisure centres who promote a healthy lifestyle are selling those
0:49:36 > 0:49:40kinds of things. So I think the onus now is on the leisure centres
0:49:40 > 0:49:43to actually change a lot of the things they're selling.
0:49:43 > 0:49:47They should be complying with the government guidelines that
0:49:47 > 0:49:50were issued about 18 months ago, where we're trying to get
0:49:50 > 0:49:54leisure centres to promote healthier snacks, healthier drinks
0:49:54 > 0:49:58and healthier food in their vending machines and cafes.
0:49:58 > 0:49:59Back at the leisure centres,
0:49:59 > 0:50:02even some of the staff agree that things should be better.
0:50:15 > 0:50:18We sent our findings to Cardiff Council
0:50:18 > 0:50:20and asked for an interview. They declined.
0:50:20 > 0:50:24In a statement, they said they have to balance promoting healthy living
0:50:24 > 0:50:28with making enough money to keep facilities open and that
0:50:28 > 0:50:33their catering offering and leisure centre management are under review.
0:50:33 > 0:50:36They said they work hard to offer a broad range of food and drink,
0:50:36 > 0:50:41and are confident it reflects what's on offer in other leisure centres.
0:50:41 > 0:50:44While they have confidence in the public's ability to make
0:50:44 > 0:50:48informed choices, people want commonly available products.
0:50:48 > 0:50:51Over the years, they have offered more healthy options
0:50:51 > 0:50:55but customers had clearly shown that's not what they want.
0:50:57 > 0:51:01Getting people to go for healthy options isn't always easy
0:51:01 > 0:51:04but for all our sakes, it's vitally important.
0:51:04 > 0:51:08Leisure centres are exactly the kind of places that should be
0:51:08 > 0:51:12promoting this message - something the guidance very clearly says.
0:51:12 > 0:51:16So we're delivering Cardiff Council a little reminder of this
0:51:16 > 0:51:19with the help of a very special friend.
0:51:27 > 0:51:33So until Cardiff Council decides to offer more healthy eating options,
0:51:33 > 0:51:35best to take your own.
0:51:39 > 0:51:42Let's hope the message gets through and we see some big changes.
0:51:42 > 0:51:45Now it looks like barbecue is almost ready. It's looking good.
0:51:45 > 0:51:48- You've got some salad dishes there. - I have, yeah.
0:51:48 > 0:51:52I've got two nice salads here. This is a Thai-style salad.
0:51:52 > 0:51:55No dressing yet. Never put the dressing on till the last minute
0:51:55 > 0:51:57- and the salad stays nice and crisp.- Kids like that?
0:51:57 > 0:51:59Kids would love it cos it's got lots of fruit in it.
0:51:59 > 0:52:01There grapes, cherry tomatoes,
0:52:01 > 0:52:04sweetcorn which has just been blanched.
0:52:04 > 0:52:06So it's a really colourful salad.
0:52:06 > 0:52:09Next to it, we've got a really nice summer ratatouille.
0:52:09 > 0:52:11Not been cooked for long.
0:52:11 > 0:52:13All been pan-fried so it's really crispy and colourful
0:52:13 > 0:52:15and it goes great with the chicken.
0:52:15 > 0:52:18Looks amazing. Can't want to try it. But first,
0:52:18 > 0:52:20we're going to head back to Ynysybwl.
0:52:20 > 0:52:24Back in April 2013, the people of Ynysybwl were working together to
0:52:24 > 0:52:28prepare a small patch of land on the school grounds ready for planting.
0:52:28 > 0:52:31My aim was to get the children involved in understanding
0:52:31 > 0:52:34and appreciating where good food comes from.
0:52:34 > 0:52:37After four months of hard work, the site was transformed
0:52:37 > 0:52:42into a thriving vegetable garden, providing a harvest of fresh produce
0:52:42 > 0:52:45for the grand feast at the Ynysybwl carnival.
0:52:45 > 0:52:48I've come back here to Glanffrwd Infants School to have a look
0:52:48 > 0:52:50at how things have been going since I left.
0:52:50 > 0:52:52Ann, you're a key member of this project.
0:52:52 > 0:52:55We had some fond memories last year, didn't we?
0:52:55 > 0:52:57Oh, it was wonderful, Dudley, and to see the children
0:52:57 > 0:53:00enjoying themselves, and learning as they were going along.
0:53:00 > 0:53:03We had trials and tribulations on the way
0:53:03 > 0:53:07but of course we did overcome and what a feast!
0:53:07 > 0:53:08Everybody got fed, didn't they?
0:53:08 > 0:53:11They all got fed and it taught the children
0:53:11 > 0:53:15that not all food comes from supermarkets in plastic bags.
0:53:15 > 0:53:19They come out of packets of seeds, into the earth and they grow.
0:53:19 > 0:53:21We had big hopes with this garden last year.
0:53:21 > 0:53:25It looked so good up here I was looking forward to seeing
0:53:25 > 0:53:27a better garden this year. Where did it all go wrong?
0:53:27 > 0:53:31Glanffrwd School is closing and we're sad about it,
0:53:31 > 0:53:34and the sadness is showing in the garden at the moment.
0:53:34 > 0:53:36The closure is going to be in July
0:53:36 > 0:53:39and that is the main season for growing.
0:53:39 > 0:53:42We wouldn't have been able to maintain it.
0:53:42 > 0:53:45It's sad but we have got hopes.
0:53:45 > 0:53:48With the closure of Glanffrwd Infants,
0:53:48 > 0:53:51most of the pupils will be moving to neighbouring Trerobart School.
0:53:51 > 0:53:55I went to speak to headmaster Robert Deveraux about some exciting
0:53:55 > 0:53:58new plans to continue the community garden in a new
0:53:58 > 0:54:01location as part of the redevelopment of the school.
0:54:01 > 0:54:05I think the project was a great success for the children
0:54:05 > 0:54:07and for the community as well
0:54:07 > 0:54:10and this yard is being extensively developed.
0:54:10 > 0:54:13There's going to be more green areas
0:54:13 > 0:54:16and planters where we do hope to
0:54:16 > 0:54:19grow some vegetables,
0:54:19 > 0:54:22some herbs to make it more of a sensory experience
0:54:22 > 0:54:24for children as well.
0:54:24 > 0:54:27And hopefully, we'll be able to grow some lovely vegetables to
0:54:27 > 0:54:31- make some of your wonderful soup. - Let's hope so.
0:54:32 > 0:54:35Lucy Clarke, you're the landscape architect of this project.
0:54:35 > 0:54:38Talk me through some of the features you've got here on this design.
0:54:38 > 0:54:41We've got a number of areas which the children can use.
0:54:41 > 0:54:44There's the general running around activity space
0:54:44 > 0:54:46which has a number of activity markers and mazes
0:54:46 > 0:54:49for them to play in.
0:54:49 > 0:54:52But more importantly, from the planting side, we've got a number of
0:54:52 > 0:54:56wheeled, small raised planters which then can be planted by the children,
0:54:56 > 0:54:58and they can be wheeled around.
0:54:58 > 0:55:00So they can take them and they can
0:55:00 > 0:55:04arrange them elsewhere or they can have them in shady areas.
0:55:04 > 0:55:07And we're hoping that those will be a really popular feature.
0:55:07 > 0:55:12It all looks great on the drawing. I can't wait to see it come to life.
0:55:12 > 0:55:15All we need now are some enthusiastic helpers, and who
0:55:15 > 0:55:17better to put them on the right track
0:55:17 > 0:55:20than members of the Crawshaw Street Allotment Society,
0:55:20 > 0:55:23who played such a vital role in last year's success?
0:55:31 > 0:55:34In your new school, you're having planters and raised beds
0:55:34 > 0:55:37so I've got to show you now how to prepare them.
0:55:42 > 0:55:46I'm glad there's a garden coming to our school because everyone can
0:55:46 > 0:55:49look at it and say, "Oh, what's that?"
0:55:49 > 0:55:51And they'll learn more about plants.
0:55:51 > 0:55:54We'll be able to grow our own vegetables
0:55:54 > 0:55:58and pick our own vegetables and say, "Look, we did that."
0:55:59 > 0:56:02All the hard work last year to create that garden,
0:56:02 > 0:56:03how do you think it went?
0:56:03 > 0:56:06I've got children coming up to me now in the street
0:56:06 > 0:56:08and saying, "We grew lots of things, didn't we?
0:56:08 > 0:56:10"We got lots of food to eat, didn't we?"
0:56:10 > 0:56:13Today again, you see pride in the children's faces
0:56:13 > 0:56:15that they'd accomplished something.
0:56:15 > 0:56:18And the important thing is that they will still be growing,
0:56:18 > 0:56:21cooking and eating healthy food.
0:56:21 > 0:56:22Absolutely.
0:56:22 > 0:56:26And a bit of Ynysybwl magic, just as last time and we'll get there.
0:56:31 > 0:56:34So it looks like, with the help of our trusty allotmenteers
0:56:34 > 0:56:36and a new generation of school kids,
0:56:36 > 0:56:38there's plenty of enthusiasm
0:56:38 > 0:56:41for a new community garden here in Ynysybwl.
0:56:41 > 0:56:44I'm sure the garden is in safe hands this time.
0:56:46 > 0:56:50Dudley, amazing to see that kind of enthusiasm from the kids there.
0:56:50 > 0:56:53It's great and they took a great interest in the gardening.
0:56:53 > 0:56:55But of course they're really interested in cooking as well.
0:56:55 > 0:56:56Kids can do it all.
0:56:56 > 0:56:59Speaking of cooking, I can't wait any more. Rach, come in.
0:56:59 > 0:57:02I think you've deserved a little taste as well.
0:57:02 > 0:57:03I thought you'd never ask!
0:57:03 > 0:57:05Have a little try.
0:57:05 > 0:57:08This looks absolutely amazing.
0:57:08 > 0:57:11I'm going to try the salad first of all. This looks yummy.
0:57:13 > 0:57:16- That is lovely.- Nice and fresh? Nice and crisp?
0:57:16 > 0:57:19- So zingy!- Exactly right. - That's absolutely amazing.
0:57:19 > 0:57:21We're going to put all the details of these recipes
0:57:21 > 0:57:24on our website and I'm definitely going to come,
0:57:24 > 0:57:26- back for some more of that later. - Thought you might!
0:57:26 > 0:57:27That's it for tonight,
0:57:27 > 0:57:31but X-Ray will be back fighting for your consumer rights in the autumn.
0:57:31 > 0:57:33So if you do have anything we can help with,
0:57:33 > 0:57:38get in touch on 03703 334 334
0:57:38 > 0:57:42or e-mail us, x-ray@bbc.co.uk
0:57:42 > 0:57:45and we'll get back to you as soon as we can.
0:57:45 > 0:57:49And what better way to end the programme on this lovely
0:57:49 > 0:57:53summer evening, than with some music from the Tredegar Town Band?
0:57:53 > 0:57:55Take it away!
0:57:55 > 0:57:59BRASS BAND MUSIC PLAYS