0:00:02 > 0:00:04Every day, we are bombarded with conflicting
0:00:04 > 0:00:06information about our favourite foods.
0:00:10 > 0:00:13One minute, we're told something is good for us, the next it's not,
0:00:13 > 0:00:16and we are left feeling guilty about what we are eating.
0:00:20 > 0:00:22So we've been wading through the confusion,
0:00:22 > 0:00:24to separate the scare stories from the truth,
0:00:24 > 0:00:27so that you can choose your food with confidence.
0:00:34 > 0:00:36Hello, and welcome to the series that goes behind the headlines
0:00:36 > 0:00:40to ask whether what we're eating is as good or as bad for us
0:00:40 > 0:00:42as some reports might lead us to believe.
0:00:42 > 0:00:46And today's programme is all about how powerful our food can be.
0:00:46 > 0:00:48If you think of it as fuel for your body, then what's
0:00:48 > 0:00:50the difference between how you should fill it up
0:00:50 > 0:00:53if you're going to do something active, or when you've got to get your
0:00:53 > 0:00:56head around something complicated and you need to give your brain a boost?
0:00:56 > 0:01:00But we'll also get to the bottom of whether your normal diet will give you the nutrients you need, or
0:01:00 > 0:01:04if you should be topping it up with extra vitamins and supplements.
0:01:04 > 0:01:06It can be very hard to keep up with the latest advice on that,
0:01:06 > 0:01:09and not all claims necessarily stack up.
0:01:09 > 0:01:11So, as we make all of that a little bit clearer,
0:01:11 > 0:01:14we'll find out which foods are the ones to eat and when,
0:01:14 > 0:01:17and how the wrong choice can make a real difference to your performance.
0:01:17 > 0:01:21- I hope you've taken the right choices today, then!- Well, I'm sure we'll find out.
0:01:21 > 0:01:23SHE LAUGHS
0:01:23 > 0:01:26Coming up on the programme today, some reports say they're
0:01:26 > 0:01:29essential for our health, others that they're a waste of money.
0:01:29 > 0:01:32We'll find out the truth about whether we really need
0:01:32 > 0:01:33vitamin supplements.
0:01:33 > 0:01:38I wouldn't necessarily look at a multivitamin as being anything that gives you significant amounts.
0:01:38 > 0:01:41It just fills in one or two cracks.
0:01:41 > 0:01:43We referee a milk bottle battle to see
0:01:43 > 0:01:45how good old-fashioned milk stacks up against
0:01:45 > 0:01:49the alternatives it's been claimed might be better for us.
0:01:49 > 0:01:51They're not necessarily a healthier choice,
0:01:51 > 0:01:54and I think that's important to know.
0:01:54 > 0:01:57And which foods are the best to power you through the day or to
0:01:57 > 0:02:00help you sleep? We have a test to find out.
0:02:06 > 0:02:09Now, first, a subject that really does divide opinion - vitamin
0:02:09 > 0:02:12supplements. The question is, do we need them? What do you think, Chris?
0:02:12 > 0:02:15Well, I'm not convinced these little bottles of vitamins you pick
0:02:15 > 0:02:18up in a chemist or supermarket, saying they've got this, that
0:02:18 > 0:02:20or the other in it, actually work.
0:02:20 > 0:02:22Now, I love you madly, but here we agree to disagree,
0:02:22 > 0:02:25and you're going to be a bit shocked at this, because I am...
0:02:25 > 0:02:29- I would say I'm almost addicted to vitamins and supplements.- OK.
0:02:29 > 0:02:31- This is my daily bag of supplements. - Wow.
0:02:31 > 0:02:34Everything in this I take in the morning or the evening,
0:02:34 > 0:02:37- because I am convinced about it. - And you feel better for taking them?
0:02:37 > 0:02:39I take them as a kind of insurance policy.
0:02:39 > 0:02:42Even if it is a panacea, so what? I feel better on it.
0:02:42 > 0:02:45But you see, the point is, there is an awful lot of disagreement
0:02:45 > 0:02:48over the whole subject, and even within the newspapers. Look at this
0:02:48 > 0:02:53one. "Taking vitamin D," which I do, "can help to slow mental decline."
0:02:53 > 0:02:56But look, in exactly the same newspaper,
0:02:56 > 0:03:00"Vitamin pills offer no benefits and may even cause harm,
0:03:00 > 0:03:02"a study finds." So, again, more contradiction.
0:03:02 > 0:03:05And in this series we're always talking about confusion,
0:03:05 > 0:03:09because you read one thing one week and a different thing the next, so what is the real truth?
0:03:09 > 0:03:12Well, I've been trying my best to find out.
0:03:15 > 0:03:18Vitamins and minerals are essential for keeping our bodies in tip-top
0:03:18 > 0:03:22condition, but not all of us are convinced that we're getting all
0:03:22 > 0:03:26the nutrients we need from our food, so we turn to supplements instead.
0:03:26 > 0:03:30I have to be honest and say I have used vitamins and supplements since I was 17.
0:03:30 > 0:03:33And I think that's because I used to go to the movies a lot
0:03:33 > 0:03:36and I used to read all my film books, which told me about all these
0:03:36 > 0:03:39film stars that took all these vitamins and they looked fantastic
0:03:39 > 0:03:43and lived long, and so I decided that I would take a multivitamin
0:03:43 > 0:03:47when I was about 17, and I tell you what, I've been on them ever since.
0:03:48 > 0:03:51As you've heard, I've been quite an advocate for the vitamin business.
0:03:51 > 0:03:53Some say I'm wasting my money,
0:03:53 > 0:03:56but I'm really struck by the number of stories in the press
0:03:56 > 0:03:59loudly declaring these pills aren't necessary and that a good
0:03:59 > 0:04:01diet can provide everything I need.
0:04:01 > 0:04:04And that those extra vitamins could even do me some harm.
0:04:04 > 0:04:06But I'm in good company.
0:04:06 > 0:04:10Almost a third of people in the UK take vitamin pills every day.
0:04:10 > 0:04:12- I do.- What do you take?
0:04:12 > 0:04:14Vitamin C, vitamin D.
0:04:14 > 0:04:16I take glucosamine and that sort of thing.
0:04:16 > 0:04:19- And why do you take that? - Just to keep me healthy, really.
0:04:19 > 0:04:22Because I've got osteoarthritis in my knees.
0:04:22 > 0:04:25- And was that advised to you by a doctor?- Yes, it was.
0:04:25 > 0:04:28There seems to be a supplement for every occasion and condition,
0:04:28 > 0:04:31but meanwhile, the debate continues to rage as to
0:04:31 > 0:04:34whether we actually need supplements at all.
0:04:36 > 0:04:40A 2013 study concluded that well-nourished adults DO get
0:04:40 > 0:04:42the nutrients they need simply from diet.
0:04:42 > 0:04:44So I was interested to know how many of us
0:04:44 > 0:04:48have any idea of the amount of vitamins we get from our food.
0:04:48 > 0:04:51What do you buy for vitamin C?
0:04:51 > 0:04:54Oh, I don't know. I don't know what's in them, no.
0:04:54 > 0:04:57- Would you know where to get vitamin D?- No.
0:04:57 > 0:05:00Would you know where you would get vitamin D in food?
0:05:00 > 0:05:05Erm, no, not really, no, to be honest, no.
0:05:05 > 0:05:07- Or magnesium?- Er, no.
0:05:07 > 0:05:09How about calcium?
0:05:10 > 0:05:12Erm...
0:05:13 > 0:05:17- Oh, that's like milk and stuff, isn't it?- Mm-hm.
0:05:17 > 0:05:20The multi-million pound advertising campaigns selling
0:05:20 > 0:05:23supplements are highly effective at making us
0:05:23 > 0:05:26feel that we need to buy their pills to make us healthier.
0:05:26 > 0:05:30But nutritional therapist Ian Marber thinks we forget just how
0:05:30 > 0:05:34easy it is to get our vitamins from good old-fashioned fruit and veg.
0:05:34 > 0:05:39Let's just talk about some of the nutrients in some of the common vegetables we buy day in, day out.
0:05:39 > 0:05:42All fruit and vegetables are going to be good sources of nutrients.
0:05:42 > 0:05:44Anything that is going to be dark green is going to have a
0:05:44 > 0:05:47lot of magnesium in it, and also probably a lot of calcium.
0:05:47 > 0:05:49Brussels sprouts are a bit like broccoli, because they contain
0:05:49 > 0:05:52that bitter taste that comes from something called glucosinolates,
0:05:52 > 0:05:55which actually have potential to combat some forms of cancer.
0:05:55 > 0:05:59- What about carrots?- Carrots give a lot of vitamin A, and beta-Carotene in there.
0:05:59 > 0:06:01Anything that's going to be bright orange or bright red,
0:06:01 > 0:06:04you're going to get beta-Carotene and also antioxidants as well.
0:06:04 > 0:06:06Then we come to one of my favourites,
0:06:06 > 0:06:10because I find that a banana with me in the car or in my bag or something
0:06:10 > 0:06:14is a really good standby, so is it really a good source of everything?
0:06:14 > 0:06:17It is a good source of minerals, especially potassium.
0:06:17 > 0:06:20You often see tennis players eating bananas, partly because they're
0:06:20 > 0:06:23portable and the fact the potassium is needed to ease sore muscles.
0:06:23 > 0:06:25Again, good value, portable,
0:06:25 > 0:06:28one of your five a day. Why wouldn't you have them?
0:06:29 > 0:06:32With all this wonderful food around us, it's sometimes
0:06:32 > 0:06:35hard to understand why it is that we need supplements at all.
0:06:35 > 0:06:38Because Ian says the typical multivitamin could be
0:06:38 > 0:06:42replicated to some degree by a surprisingly small amount of food.
0:06:44 > 0:06:46A bowl of vegetable soup.
0:06:46 > 0:06:48A chicken breast with two servings of vegetables,
0:06:48 > 0:06:50preferably one green and one orange,
0:06:50 > 0:06:52with some brown rice.
0:06:52 > 0:06:57And for pudding, some low-fat and low-sugar yoghurt and an apple.
0:06:57 > 0:06:59Have a meal like this every day and Ian says you
0:06:59 > 0:07:03could probably do away with a multivitamin pill altogether.
0:07:03 > 0:07:07Multivitamins are not necessary for the majority of people.
0:07:07 > 0:07:11That said, a multivitamin contains obviously the vast
0:07:11 > 0:07:13majority of the minerals and the vitamins that we need.
0:07:13 > 0:07:17Effectively, you probably would get most of those from having a decent diet.
0:07:17 > 0:07:19It's quite a useful thing to take,
0:07:19 > 0:07:22but I wouldn't necessarily look at a multivitamin as being anything
0:07:22 > 0:07:25that gives you significant amounts, it just fills in one or two cracks.
0:07:29 > 0:07:31A large number of experts would agree with Ian
0:07:31 > 0:07:34that in the UK, our diets are generally sufficient
0:07:34 > 0:07:37to get the vitamins we need. Although, like many people,
0:07:37 > 0:07:40the vitamins I take are recommended by a doctor.
0:07:40 > 0:07:44And it is a good idea to check with your doctor what you're actually taking,
0:07:44 > 0:07:48if only because some supplements may interfere with other medications.
0:07:48 > 0:07:52Like me, Carolyn Maloney from Leicester is a fan of vitamin
0:07:52 > 0:07:55supplements. She regularly takes fish oils, vitamin D
0:07:55 > 0:08:00and magnesium, as well as an effervescent vitamin C and zinc.
0:08:00 > 0:08:03I probably spend about £10 a month on supplements.
0:08:03 > 0:08:04I take cod liver oil.
0:08:04 > 0:08:08I have a propensity to arthritis. I find that helps me.
0:08:08 > 0:08:11Magnesium. I take the vitamin D.
0:08:11 > 0:08:14The vitamin C we tend to take, my husband and I,
0:08:14 > 0:08:18during the winter, when there is a lot more coughs and colds around.
0:08:18 > 0:08:21Carolyn goes to the gym and tries to eat healthily,
0:08:21 > 0:08:23but she still worries her diet doesn't give her
0:08:23 > 0:08:27enough of the essential vitamins her body needs.
0:08:27 > 0:08:30She takes supplements to make up any shortfall, but even so,
0:08:30 > 0:08:33she's not entirely sure she's getting it right.
0:08:33 > 0:08:36So we've asked Carolyn to keep a food diary so that Ian can see
0:08:36 > 0:08:40whether what she eats means those supplements just aren't necessary.
0:08:40 > 0:08:41I'll be interested to find out
0:08:41 > 0:08:45whether or not the effort that I'm making, in terms of choosing
0:08:45 > 0:08:49the right foods to eat, is actually making a difference,
0:08:49 > 0:08:53or whether or not I've just been a victim of hype.
0:08:53 > 0:08:56Ian quickly spots one widely-taken vitamin that
0:08:56 > 0:08:59he thinks Carolyn could be taking too much of.
0:08:59 > 0:09:03I understand that you take an effervescent vitamin C as well.
0:09:03 > 0:09:05- Why do you do that?- That's right, we do.
0:09:05 > 0:09:08Both my husband and I tend to take that in the winter.
0:09:08 > 0:09:12We both work in the health service, surrounded by sick people, so
0:09:12 > 0:09:15therefore we try to enhance our immunity.
0:09:15 > 0:09:18The evidence to support vitamin C and sort of avoiding coughs
0:09:18 > 0:09:22and colds is not quite robust.
0:09:22 > 0:09:25Carolyn's supplement contains more than 20 times the recommended
0:09:25 > 0:09:27daily intake of vitamin C.
0:09:27 > 0:09:30And most of that will be wasted because her body will only
0:09:30 > 0:09:33use the vitamin C it needs and then get rid of the rest.
0:09:33 > 0:09:35You're having an awful lot there,
0:09:35 > 0:09:37but in a way it sort of compensates the fact you're not
0:09:37 > 0:09:40having much in the way of fruit and vegetables, and obviously not
0:09:40 > 0:09:43having potatoes and sweet potatoes, which are good sources.
0:09:43 > 0:09:47The same effervescent tablet contains 15 milligrams of zinc,
0:09:47 > 0:09:51which helps to boost the immune system, but Carolyn's diet is already rich
0:09:51 > 0:09:55in poultry, nuts and seeds, which are naturally good sources of zinc.
0:09:55 > 0:09:59It's not just Carolyn's jumbo-sized supplements that might not be necessary.
0:09:59 > 0:10:02Some other effervescent vitamins also give the sort of doses
0:10:02 > 0:10:05- that many of us just don't need. - For instance, your typical,
0:10:05 > 0:10:09one of the better known ones has got 900%.
0:10:09 > 0:10:13So that's nine times more of the RDA recommended daily allowance
0:10:13 > 0:10:18of vitamin B1, vitamin B2, it's got 500% of vitamin B6.
0:10:18 > 0:10:20So, significantly more than you need.
0:10:22 > 0:10:25As well as the vitamins you know you're getting when you buy
0:10:25 > 0:10:28an effervescent supplement, there are other ingredients that might
0:10:28 > 0:10:29come as a bit of a surprise,
0:10:29 > 0:10:32including very high levels of sodium and salt.
0:10:32 > 0:10:34Too much salt can raise the blood pressure
0:10:34 > 0:10:37and lead to heart attacks and strokes, so if you're taking
0:10:37 > 0:10:41an effervescent every day, it's crucial you know how much is inside.
0:10:42 > 0:10:44A closer look at Carolyn's diet
0:10:44 > 0:10:48reveals there are other supplements Ian thinks she's taking too much of.
0:10:49 > 0:10:52She's taking 500mg of magnesium before sleep.
0:10:52 > 0:10:53That's a lot of magnesium,
0:10:53 > 0:10:56and certainly magnesium does help with relaxing muscles,
0:10:56 > 0:11:00which is important. However, it relaxes all muscles, including the digestive system,
0:11:00 > 0:11:02so that's certainly more than I would recommend.
0:11:02 > 0:11:05There's no particular harm in taking that level,
0:11:05 > 0:11:08but I wouldn't recommending anyone started anywhere near that.
0:11:08 > 0:11:12Carolyn says she uses magnesium to help relax after exercise -
0:11:12 > 0:11:15but Ian says that a banana would do the job just as well.
0:11:15 > 0:11:18There is, however, one key vitamin that Ian agrees
0:11:18 > 0:11:21Carolyn should be getting through a supplement, and that's Vitamin D,
0:11:21 > 0:11:25- which we get mostly from sunshine. - You're taking vitamin D. I think you're taking the right amount
0:11:25 > 0:11:27there, that's something that I would suggest you keep doing.
0:11:27 > 0:11:31Would there be anything I could perhaps eat naturally
0:11:31 > 0:11:34to enhance my vitamin D?
0:11:34 > 0:11:37There is, in fact. If you had some oily fish, that would help.
0:11:37 > 0:11:39Vitamin D is hard to get from food,
0:11:39 > 0:11:43so taking it in a supplement is recommended for anyone over 65
0:11:43 > 0:11:46and those who aren't exposed to the sun very often.
0:11:46 > 0:11:49And last year, a group of government health advisors recommended
0:11:49 > 0:11:52that everyone should increase their vitamin D intake,
0:11:52 > 0:11:56because most of us only get half the vitamin D we actually need.
0:11:56 > 0:11:59As a result, it's the one supplement that is generally believed
0:11:59 > 0:12:02lots of us could benefit from. But as with all of them,
0:12:02 > 0:12:04do get your GP's advice first.
0:12:04 > 0:12:07And there's no doubt that when it is possible to get
0:12:07 > 0:12:10nutrients from food, that's always going to be the best choice.
0:12:10 > 0:12:13When you get nutrients from natural sources, you're getting
0:12:13 > 0:12:16everything else that goes alongside it, and also things like fibre,
0:12:16 > 0:12:19you're getting fat, you're getting protein, carbohydrate.
0:12:19 > 0:12:21So everything else that works with that nutrient.
0:12:22 > 0:12:26Vitamin supplements can be useful to plug the gaps in our diet
0:12:26 > 0:12:28because, as you'll see later on, there are essential
0:12:28 > 0:12:32nutrients like selenium, which is no longer easy to get from food.
0:12:32 > 0:12:35But the official government advice is that eating a balanced
0:12:35 > 0:12:39diet is the best way for most people to get their essential vitamins.
0:12:39 > 0:12:41That said, supplements are recommended for some
0:12:41 > 0:12:43particular groups. For example,
0:12:43 > 0:12:49it's advised that children under five are given vitamins A, C and D.
0:12:49 > 0:12:52And pregnant women will benefit from extra folic acid.
0:12:52 > 0:12:53But for the rest of us,
0:12:53 > 0:12:56before rushing to spend money on supplements we might not need,
0:12:56 > 0:12:59the best advice is to take a closer look at what we're actually
0:12:59 > 0:13:03eating, because chances are you're getting those nutrients already.
0:13:03 > 0:13:06The chance of being deficient in this country is thankfully
0:13:06 > 0:13:08really, really low.
0:13:08 > 0:13:12That doesn't mean we couldn't benefit from taking some more, or having some more in our food.
0:13:12 > 0:13:15But unless you've got a really, really appalling diet,
0:13:15 > 0:13:17or are on a very low-calorie diet or, alternatively,
0:13:17 > 0:13:21are in a situation where you're really not eating very much,
0:13:21 > 0:13:23then you don't need supplements.
0:13:29 > 0:13:31Now, there are some foods that really boost your energy
0:13:31 > 0:13:34and make you feel ready to take on the world. That's why
0:13:34 > 0:13:36so many of us start the morning with a cup of coffee.
0:13:36 > 0:13:40But you know, other foods can make you feel drowsy or even make
0:13:40 > 0:13:41the whole body feel a bit sluggish.
0:13:41 > 0:13:44We've probably all got our own foods we swear by -
0:13:44 > 0:13:46not necessarily backed up by proof or science -
0:13:46 > 0:13:50but there are foods that really do have tried and tested powers.
0:13:50 > 0:13:53So we wanted to see how different foods affect your exercise, your
0:13:53 > 0:13:56sleep, or even how you'll get through a long, hard day.
0:13:58 > 0:14:01The food we eat has a crucial impact on how we feel,
0:14:01 > 0:14:04so being able to predict the effects a particular meal will
0:14:04 > 0:14:07have on your body could make all the difference.
0:14:07 > 0:14:11I'd love to know which foods would most help MY working day.
0:14:11 > 0:14:14But when the papers just don't seem to agree on which
0:14:14 > 0:14:17foods are the right ones for the job, it's not easy knowing
0:14:17 > 0:14:20whether your lunch is going to send you to sleep, your dinner's going
0:14:20 > 0:14:24to keep you up all night, or your snacks will stop you in your tracks.
0:14:25 > 0:14:27I buy and sell fruit and veg for a living.
0:14:27 > 0:14:30On the one hand, that means I've got access to plenty of healthy
0:14:30 > 0:14:33food, but it also means lots of early mornings.
0:14:33 > 0:14:36That would be fine if I could get to bed early, but a young family
0:14:36 > 0:14:40and my other job on the telly don't always make that easy.
0:14:40 > 0:14:44So, to find out how the food I eat can help me conquer a busy day,
0:14:44 > 0:14:47I've called in nutritionist Charlotte Stirling-Reed.
0:14:48 > 0:14:51- So, Charlotte, are you a firm believer that food is fuel?- Yep.
0:14:51 > 0:14:55I guess the food that we eat every day is what gives us our energy.
0:14:55 > 0:14:57It gives us the ability for us to be able to get up and go to work
0:14:57 > 0:14:59and do all of the things we need to every day.
0:14:59 > 0:15:02So, without a doubt, food is our fuel, yes.
0:15:02 > 0:15:05Tomorrow, I'll be up and about for 18 hours,
0:15:05 > 0:15:08so I've asked Charlotte to come up with a meal plan full
0:15:08 > 0:15:11of foods that will most effectively fuel my body and my brain.
0:15:11 > 0:15:14But first, she needs to knock some bad habits on the head.
0:15:14 > 0:15:17Like a lot of people, when you're tired,
0:15:17 > 0:15:20when your sugar levels start to dip a little bit, I'm guilty of
0:15:20 > 0:15:23grabbing an energy drink, having a coffee or maybe a bar of chocolate.
0:15:23 > 0:15:25What you're suggesting is very, very common.
0:15:25 > 0:15:28Actually, those aren't necessarily healthy food options.
0:15:28 > 0:15:32'So the meal plan Charlotte's put together is packed with things that
0:15:32 > 0:15:36'ARE good for me and will help me power me through my busy day tomorrow.'
0:15:36 > 0:15:39I'll be up at 3am, then straight off to the wholesale market for work.
0:15:39 > 0:15:43I'd normally just have a coffee to kick off the day.
0:15:43 > 0:15:45When I get to the office around six, it's normally cereal
0:15:45 > 0:15:50and toast for breakfast, followed by a sandwich for lunch at about 12.
0:15:50 > 0:15:53Then, when I finish work at four, it's peak snacking time for me.
0:15:53 > 0:15:55Perhaps an energy drink or a chocolate bar.
0:15:55 > 0:15:57But not tomorrow!
0:15:57 > 0:16:00After I finish in the office, I need to drive into London to do
0:16:00 > 0:16:02some work for my other job with the BBC.
0:16:02 > 0:16:07That should take two or three hours. Then I'll finally be home around nine or ten at night.
0:16:07 > 0:16:10Charlotte's meal plan has a LOT resting on it!
0:16:10 > 0:16:13What I've decided, because I know you don't normally have
0:16:13 > 0:16:16breakfast until about seven o'clock, is to try and encourage you to eat some fruit.
0:16:16 > 0:16:19So something like a banana is a really good option for you to
0:16:19 > 0:16:23have in the morning, just to give you a little bit of a boost
0:16:23 > 0:16:25of energy to get you through that first part of the morning.
0:16:25 > 0:16:28OK, that's nice and easy. I can do that. You can do that on the run,
0:16:28 > 0:16:31I can do that in the car on my way to the market.
0:16:31 > 0:16:34OK, brilliant. I've then got a really nice, hearty
0:16:34 > 0:16:37- breakfast for you, which is going to be...- Bacon and eggs?
0:16:37 > 0:16:39No, afraid not, not this time.
0:16:39 > 0:16:42- It's going to be porridge oats.- OK.
0:16:42 > 0:16:46It's high in energy, lots of B vitamins and also fibre,
0:16:46 > 0:16:49which should help keep you a bit fuller for longer.
0:16:49 > 0:16:53Hopefully you won't have that need to graze or have any other foods,
0:16:53 > 0:16:55really, until lunch.
0:16:55 > 0:16:58Charlotte's meal plan is all about foods that will
0:16:58 > 0:17:01release their energy slowly to keep me going all day long.
0:17:01 > 0:17:05OK, so it's three o'clock in the morning, I've got a really busy day.
0:17:05 > 0:17:08I wouldn't ordinarily have anything to eat at this time,
0:17:08 > 0:17:10but Charlotte suggested having a banana, just to kick start
0:17:10 > 0:17:13things and take me through to breakfast, so...here goes.
0:17:16 > 0:17:19Over the next few hours, the banana does seem to do its stuff,
0:17:19 > 0:17:23helped of course by a few sneaky samples at the market, too.
0:17:23 > 0:17:26But it's not just ME testing out a different meal plan.
0:17:26 > 0:17:30200 miles away from MY working day, there's a group
0:17:30 > 0:17:33of Manchester footballers that need a hand to power them on the pitch.
0:17:33 > 0:17:34Because at the moment,
0:17:34 > 0:17:38this trio from the Ashton Panthers don't exactly eat like champions.
0:17:41 > 0:17:45Rachel, Kay and Charlotte's typical pre-match snack is a quick fix
0:17:45 > 0:17:48that can make them feel sluggish on the pitch.
0:17:48 > 0:17:51Normally, I just have takeaways on training days, which makes me
0:17:51 > 0:17:53feel really heavy when I'm running round.
0:17:53 > 0:17:56Usually just like a sandwich from... Like a meal deal sandwich.
0:17:56 > 0:17:59- Maybe a chocolate bar.- To be honest, it's just pure laziness.
0:17:59 > 0:18:01At a push, I cook myself some noodles,
0:18:01 > 0:18:03but it is just usually like, some toast.
0:18:03 > 0:18:07- By noodles, do you mean instant noodles?- Yeah, chicken Super Noodles.
0:18:07 > 0:18:10So, just like me, the girls are getting their own meal
0:18:10 > 0:18:13plan from Charlotte so they can better utilise their food as fuel.
0:18:13 > 0:18:17But in their case, it's full of foods that should help them up their game.
0:18:17 > 0:18:20Something their current diets definitely don't do.
0:18:20 > 0:18:22Their diets are quite high in junk.
0:18:22 > 0:18:25What we want them to be doing is choosing healthier options which are going to help
0:18:25 > 0:18:28to fuel their bodies, provide nutrients,
0:18:28 > 0:18:32and hopefully help them to feel better, more motivated and might
0:18:32 > 0:18:35actually help them to perform better during their football training.
0:18:37 > 0:18:39For breakfast, Charlotte's giving the girls porridge with seeds
0:18:39 > 0:18:42and berries, followed by a mid-morning snack of fruit.
0:18:42 > 0:18:45For lunch it will be salmon and a quinoa salad with greens.
0:18:45 > 0:18:47And for dinner, chicken, potatoes
0:18:47 > 0:18:51and veg, with a healthy desert of low-fat Greek yoghurt and dried fruit.
0:18:53 > 0:18:55I would never eat any of that stuff!
0:18:55 > 0:18:59I would eat a ham sandwich at a push. Yeah, never.
0:18:59 > 0:19:01I wouldn't even know how to cook half of it.
0:19:01 > 0:19:05Something like fish and salmon contains plenty of protein.
0:19:05 > 0:19:08Again, really good for replenishing muscle stores
0:19:08 > 0:19:12and also for helping to keep people full for a little bit longer.
0:19:12 > 0:19:15Also, the fish contains healthy fats, which is
0:19:15 > 0:19:19a really important element that we need to get throughout the day.
0:19:19 > 0:19:23And there's more protein-packed muscle-fuelling foods after training
0:19:23 > 0:19:25to help their bodies quickly recover.
0:19:25 > 0:19:30It's a radical change to their usual diet - but they're up for the challenge.
0:19:30 > 0:19:35It sounds interesting, to say the least. They say, like, fruit and veg does energise you, but
0:19:35 > 0:19:39I'm not sure how much it will impact my performance.
0:19:39 > 0:19:42To help us monitor the results, we've recorded how many
0:19:42 > 0:19:44calories football captain Charlotte would typically
0:19:44 > 0:19:47burn on a training session, fuelled by her normal diet.
0:19:47 > 0:19:50And we'll measure what she burns after trying the new
0:19:50 > 0:19:53diet to see what difference it's made to her game.
0:19:56 > 0:19:58Back in London, I've left the market
0:19:58 > 0:20:00and I'm just about to start my day in the office.
0:20:00 > 0:20:03Normally, I might not have had anything to eat all morning,
0:20:03 > 0:20:07but I've got to admit, I'm feeling better after that 3am banana.
0:20:07 > 0:20:11I can't say I'm excited about what's coming up for breakfast, though.
0:20:11 > 0:20:14Ordinarily, I'd have cereal and some toast, but Charlotte suggested
0:20:14 > 0:20:18I have porridge, she said it would keep me fuller for longer.
0:20:18 > 0:20:21I put some raisins and nuts and seeds in it, like she suggested.
0:20:24 > 0:20:26Not the tastiest thing I've ever had,
0:20:26 > 0:20:29but if it keeps me full till lunch, that's great.
0:20:29 > 0:20:33And with some snacks that Charlotte recommended on hand by my desk,
0:20:33 > 0:20:36some nuts and some plain popcorn, I've been able to keep my energy
0:20:36 > 0:20:38levels up without turning to the bad snacks
0:20:38 > 0:20:40that Charlotte warned me about.
0:20:41 > 0:20:44So I'm already starting to see how even the small changes
0:20:44 > 0:20:47to my usual routine can make a difference to how I feel.
0:20:47 > 0:20:50But will our footballers get the same benefit?
0:20:50 > 0:20:54After their last training session, nutritionist Charlotte swapped the girls' takeaways
0:20:54 > 0:20:58and treats for some fresh fruit, fish and complex carbohydrates.
0:20:58 > 0:20:59It was a lot compared to what I usually eat,
0:20:59 > 0:21:03because I'd just eat one big meal at lunch. It was a lot healthier.
0:21:03 > 0:21:05I don't feel bloated like I usually... If I just eat a sandwich
0:21:05 > 0:21:07or something before training,
0:21:07 > 0:21:09I usually feel a bit bloated off the bread,
0:21:09 > 0:21:12which hopefully will impact my training, but we'll find out.
0:21:12 > 0:21:15But the true test will be what happens as their next
0:21:15 > 0:21:17training session gets underway.
0:21:20 > 0:21:23And at half-time, our nutritionist is armed with bananas to give
0:21:23 > 0:21:25the girls a quick boost of energy.
0:21:25 > 0:21:27- How are you guys all feeling? Tired? - Tired!
0:21:27 > 0:21:29THEY LAUGH
0:21:29 > 0:21:31Might be all right after this.
0:21:31 > 0:21:33With their blood sugars boosted,
0:21:33 > 0:21:36the girls all felt they played better than they usually would.
0:21:36 > 0:21:41I felt a lot lighter, so I felt like I could run a little bit more.
0:21:41 > 0:21:44- Towards the second half, I think I felt I had more energy than usual. - OK, that's really good.
0:21:44 > 0:21:47- I think the banana helped in between, actually.- Yeah.
0:21:47 > 0:21:50I think that gave me a little second wind to carry on.
0:21:50 > 0:21:54They might say they performed better, but we'll only know for sure
0:21:54 > 0:21:57after measuring how many calories team-captain Charlotte burned off.
0:21:57 > 0:21:59If it's more than last time, it's a
0:21:59 > 0:22:03good indicator that the new food plan gave her more energy,
0:22:03 > 0:22:06increased her stamina and made her play harder on the pitch.
0:22:09 > 0:22:13So, last week, we had you expending 298 calories.
0:22:13 > 0:22:17This week, we've got you expending 381.
0:22:17 > 0:22:21So it seems like perhaps you were running a little bit more, but
0:22:21 > 0:22:25generally you've expended more calories this week than you did last week.
0:22:25 > 0:22:29I'm made up with that, yeah. Because I did doubt your diet plan, to be honest, I'm not going to lie!
0:22:29 > 0:22:32I didn't know how beneficial it was going to be,
0:22:32 > 0:22:36but it seems to have paid off, so I will try and keep up with it.
0:22:36 > 0:22:39So that's nearly 100 extra calories burnt on the pitch.
0:22:39 > 0:22:42And while it's not the most scientific test around,
0:22:42 > 0:22:44nutritionist Charlotte is pretty convinced any improvement is
0:22:44 > 0:22:46down to what they ate.
0:22:46 > 0:22:49What do you think about trying to get the rest of your team to
0:22:49 > 0:22:52maybe join in, make a couple of the changes that you've found
0:22:52 > 0:22:54have been beneficial to you guys?
0:22:54 > 0:22:57I think they'd all go for a banana at half-time, for definite.
0:22:57 > 0:22:59- We'll be on banana duty from now on. - THEY LAUGH
0:22:59 > 0:23:01- You might see yourselves... - Top of the league!
0:23:01 > 0:23:03THEY LAUGH
0:23:03 > 0:23:06But it's not just when you're being active that you might see
0:23:06 > 0:23:08a benefit from rethinking what you choose to eat.
0:23:08 > 0:23:11Later in the programme, we'll see how changing their diet could
0:23:11 > 0:23:15help these night shift workers sleep better on their nights off.
0:23:15 > 0:23:17And find out if I was able to stick to MY diet plan
0:23:17 > 0:23:20for the rest of that busy working day, or
0:23:20 > 0:23:22if in the end, my usual bad habits got the better of me.
0:23:27 > 0:23:31Still to come, full-fat, semi-skimmed, almond or soya.
0:23:31 > 0:23:33Which milk will win the battle of the bottles?
0:23:39 > 0:23:41The food we eat has amazing powers
0:23:41 > 0:23:44and can help our bodies conquer all sorts of common conditions.
0:23:47 > 0:23:51Everyday, GP doctor Rangan Chatterjee sees patients whose
0:23:51 > 0:23:55problems could be helped - or even solved - by changing their diet.
0:23:55 > 0:23:58So we asked him to share some of his secrets.
0:23:58 > 0:24:01Today, we're looking at foods that can affect arguably
0:24:01 > 0:24:04the most vital organ in the body - the brain.
0:24:04 > 0:24:07You may have heard that omega-3 and oily fish can be
0:24:07 > 0:24:11good for your brain, but there's other foods that can help as well.
0:24:11 > 0:24:13First up, foods that can make us feel happy, and they're
0:24:13 > 0:24:17a lot more than the go-to treats that we normally use
0:24:17 > 0:24:18to lift our moods.
0:24:18 > 0:24:21Serotonin is a chemical you have probably already heard of.
0:24:21 > 0:24:23It's famous for actually helping to cheer us up.
0:24:23 > 0:24:25You may know it as one of the chemicals that's
0:24:25 > 0:24:26found in chocolates.
0:24:29 > 0:24:31It's dark chocolate that increases serotonin levels -
0:24:31 > 0:24:35with products containing 85% cocoa being the most effective -
0:24:35 > 0:24:38although this temporary brain boost
0:24:38 > 0:24:40typically only lasts one or two hours.
0:24:40 > 0:24:43However, serotonin levels can also be boosted by eating foods
0:24:43 > 0:24:45such as eggs or cheese,
0:24:45 > 0:24:48fruits such as pineapple, or even meats such as turkey.
0:24:49 > 0:24:52There are also feel-good foods that can help our brains cope with
0:24:52 > 0:24:55the daily stresses of life, including one you'd probably
0:24:55 > 0:24:58never have guessed would lighten your mood.
0:24:58 > 0:25:00First of all, there's spinach.
0:25:00 > 0:25:03Now, spinach may not be your normal go-to food when you're
0:25:03 > 0:25:08feeling stressed, but actually it's rich in something called magnesium.
0:25:08 > 0:25:10Magnesium can really help us
0:25:10 > 0:25:13feel a greater sense of wellbeing, it can help us relax,
0:25:13 > 0:25:17because it helps regulate the master stress hormone cortisol.
0:25:17 > 0:25:20Other magnesium-rich foods include dark leafy greens such as kale,
0:25:20 > 0:25:24but also nuts, avocados, eggs and salmon.
0:25:24 > 0:25:27As well as influencing how we feel,
0:25:27 > 0:25:30our diet plays a significant role in keeping the brain healthy.
0:25:30 > 0:25:33And a whole host of foods can help ward off what remains to be
0:25:33 > 0:25:35one of the biggest killers in the UK.
0:25:36 > 0:25:39Strokes affect over 100,000 people in the UK
0:25:39 > 0:25:43every single year, and the commonest type of stroke is where we
0:25:43 > 0:25:46get a blockage in blood flow to a particular part of your brain.
0:25:46 > 0:25:50Those who are obese or overweight are at a greater risk from strokes.
0:25:50 > 0:25:53As a GP, I'd always say that your best way of reducing
0:25:53 > 0:25:56the likelihood of getting a stroke
0:25:56 > 0:26:00is by cutting down unhealthy, processed, fatty foods
0:26:00 > 0:26:05such as processed bacon, processed sausages, sugary drinks.
0:26:05 > 0:26:09And instead of those, concentrating on fresh fruit and veg.
0:26:09 > 0:26:13You know, berries, broccoli, spinach, bananas, but also
0:26:13 > 0:26:15a more Mediterranean-type diet.
0:26:15 > 0:26:18So, oily fish such as salmon, and things such as avocado
0:26:18 > 0:26:21and olives, as well as lots of olive oil.
0:26:21 > 0:26:24Shaun Lloyd, a former HGV driver from Lincolnshire,
0:26:24 > 0:26:27had a stroke in 2012.
0:26:27 > 0:26:31At the time of my stroke, I was 28st. Basically, what
0:26:31 > 0:26:35I was eating was the all-day breakfast, don't forget, I'll have
0:26:35 > 0:26:38some of that, and loads of chocolate,
0:26:38 > 0:26:41which was no way to carry on.
0:26:41 > 0:26:47We have proper meals now, one at breakfast, dinner and tea.
0:26:47 > 0:26:51Yeah? And we have loads and loads of vegetables.
0:26:51 > 0:26:55I managed to lose 12st and I'm now down to 16.
0:26:55 > 0:26:58And hopefully that is where I'm going to be.
0:26:58 > 0:27:02And just to show you how things are, I used to wear this all the time.
0:27:02 > 0:27:05Yeah? At 28st.
0:27:05 > 0:27:08- And as you can see, I have lost a bit.- Good man.
0:27:08 > 0:27:11There's no shortage of other foods that can give your brain
0:27:11 > 0:27:12a quick fix.
0:27:12 > 0:27:15Rich in vitamin C are blackcurrants, red peppers
0:27:15 > 0:27:20and kiwis. They are very good for increasing mental agility, while broccoli
0:27:20 > 0:27:23is a great source of vitamin K, known to enhance brain function.
0:27:25 > 0:27:28And if you can't remember where you left your keys, like me,
0:27:28 > 0:27:31foods that can help with short-term memory include zinc-rich
0:27:31 > 0:27:35pumpkin seeds, blueberries and the herb sage.
0:27:35 > 0:27:39But sadly, it's not true that there's any miracle food that
0:27:39 > 0:27:43boosts your brain to such an extent that you'll end up even more clever.
0:27:43 > 0:27:46Now, there's a myth that actually eating certain
0:27:46 > 0:27:48kinds of food are going to increase your intelligence.
0:27:48 > 0:27:52Now, the foods people generally are talking about are omega-3s,
0:27:52 > 0:27:56and they're fats that you often find in fish such as tuna and mackerel.
0:27:56 > 0:27:58Now, look, eating them long-term may well have an
0:27:58 > 0:28:01impact on your brain health, but actually in the short-term,
0:28:01 > 0:28:03they're not going to help you ace your test this afternoon.
0:28:11 > 0:28:13Now, if there's one food we've known about for a very long time
0:28:13 > 0:28:17that has some pretty impressive powers, it's milk.
0:28:17 > 0:28:20It's high in calcium, loaded with nutrients - and it's natural.
0:28:20 > 0:28:22But there are those who've given it up completely, turning to
0:28:22 > 0:28:26alternatives like soya, almond or rice milk instead.
0:28:26 > 0:28:29And reading some headlines, it's no wonder. This headline, it says,
0:28:29 > 0:28:33"Milk may not protect bones and increases risk of heart disease."
0:28:33 > 0:28:37Confusion reigns, and it seems modern day milk isn't
0:28:37 > 0:28:41quite as nutritious as the kind I had as a girl growing up.
0:28:41 > 0:28:43But can those alternatives really match the white stuff we've
0:28:43 > 0:28:45all grown up with?
0:28:48 > 0:28:50There's a Lancashire football team that,
0:28:50 > 0:28:54frustratingly for its management, is still best known to some not for
0:28:54 > 0:28:58its performance on the pitch, but for its namecheck in this 1980s ad.
0:28:59 > 0:29:03- Milk?! Urgh!- It's what Ian Rush drinks.
0:29:03 > 0:29:05Ian Rush?!
0:29:05 > 0:29:09Yeah, and he said if I didn't drink lots of milk, when I grow up,
0:29:09 > 0:29:12I'll only be good enough to play for Accrington Stanley.
0:29:12 > 0:29:15Accrington Stanley?! Who are they?!
0:29:15 > 0:29:16Exactly!
0:29:17 > 0:29:22Completely natural, and packed with nutrients, milk has for generations
0:29:22 > 0:29:25been considered essential for almost everyone, from cradle to grave.
0:29:25 > 0:29:28And for many, that's a message that's stuck.
0:29:29 > 0:29:32- We love cow's milk, so...- Yeah. Nothing wrong with cow's milk.
0:29:32 > 0:29:35I like full-fat milk, um...
0:29:35 > 0:29:37But milk's milk, you know, it's calcium.
0:29:37 > 0:29:41- She drinks green top. - Green top, I drink.
0:29:41 > 0:29:42Yeah, green top.
0:29:42 > 0:29:46I just use semi-skimmed. I don't have full-fat.
0:29:46 > 0:29:49A bit of full-fat milk's not really going to hurt you, I don't think.
0:29:49 > 0:29:52If it's part of a well-balanced diet.
0:29:52 > 0:29:54But there's been a spate of headlines questioning
0:29:54 > 0:29:55if that's really true.
0:29:55 > 0:29:59Reports raising fears of milk's apparent dangers, or asking
0:29:59 > 0:30:01if we should be worried about drinking it may be one
0:30:01 > 0:30:06reason why sales of the traditional white stuff are at an all-time low.
0:30:06 > 0:30:09Now, all the experts we've spoken to have dismissed those
0:30:09 > 0:30:12scare mongering headlines, which were based on one small
0:30:12 > 0:30:14piece of research.
0:30:14 > 0:30:17Even so, four out of ten households now buy
0:30:17 > 0:30:20one of the host of alternatives that, these days, are on our supermarket shelves.
0:30:20 > 0:30:23And the main reason is that they've gained
0:30:23 > 0:30:26a reputation for being healthier than cow's milk.
0:30:26 > 0:30:29I have my porridge, and I make that with soya milk.
0:30:29 > 0:30:31That's all I have at home, is soya milk.
0:30:31 > 0:30:35It tastes nicer than full-fat milk, it's healthier than full-fat milk.
0:30:35 > 0:30:37Lowers your cholesterol, less calories in it.
0:30:37 > 0:30:40Soya milk, I believe, is probably pretty good.
0:30:40 > 0:30:43It's quite low-fat, it's quite high-protein as well,
0:30:43 > 0:30:47I think, actually, I think it probably is better for you.
0:30:47 > 0:30:51For anyone with an allergy or intolerance to cow's milk,
0:30:51 > 0:30:53these alternatives are great news.
0:30:53 > 0:30:55But to see if they really are any healthier for the rest of us,
0:30:55 > 0:31:00we asked nutritionist Linia Patel to referee a battle of the bottles.
0:31:00 > 0:31:03And she's kicking off with a breakdown of the benefits
0:31:03 > 0:31:05of the traditional style.
0:31:05 > 0:31:07Milk is a very, very nutritious food, it's got lots of calcium,
0:31:07 > 0:31:12lots of protein and lots of minerals that are actually important for us.
0:31:12 > 0:31:16And if you ARE sticking with cow's milk, let's settle an old argument -
0:31:16 > 0:31:19whether it's better to go full-fat or skimmed.
0:31:19 > 0:31:23Now, full-fat milk contains around 3.5% fat.
0:31:23 > 0:31:27Semi-skimmed, the nation's best-selling milk has around 1.7%
0:31:27 > 0:31:33fat, and skimmed has virtually no fat at all with just 0.1%.
0:31:33 > 0:31:37But that doesn't mean it's necessarily the best choice.
0:31:37 > 0:31:40If you're browsing aisles and thinking, "I'm going to be healthy,
0:31:40 > 0:31:43"I'm going to opt for the skimmed milk instead of the full-cream milk,
0:31:43 > 0:31:45then actually, in terms of fat, you are probably
0:31:45 > 0:31:47only looking at a teaspoon's difference
0:31:47 > 0:31:51between your skimmed milk and your full-cream milk, which is not
0:31:51 > 0:31:54that many calories. So the calcium is going to be the same, the protein is going
0:31:54 > 0:31:58to be the same, so it's literally just the difference in fat.
0:31:58 > 0:32:01And the fat is actually a crucial component of the milk,
0:32:01 > 0:32:05because it helps the body digest some of the nutrients found inside.
0:32:05 > 0:32:08You actually need some fat to get the goodness from the milk.
0:32:08 > 0:32:12For example, Vitamin D. Vitamin D is a fat-soluble vitamin,
0:32:12 > 0:32:15so skimmed milk and full-fat milk
0:32:15 > 0:32:19both contain vitamin D, but the vitamin D in the full-cream milk,
0:32:19 > 0:32:23or the full-fat milk, will be better absorbed than in the skimmed milk.
0:32:24 > 0:32:27But there's one key component that remains the same
0:32:27 > 0:32:32whether you opt for full-fat or skimmed...and that's calcium -
0:32:32 > 0:32:36a nutrient so great for growing bones, that it's the reason
0:32:36 > 0:32:39it's given out free in primary schools - like this one here in Cheshire.
0:32:41 > 0:32:44From the 1940s, all schoolchildren were given a small
0:32:44 > 0:32:45bottle of milk every day.
0:32:45 > 0:32:50But in 1968, the Labour government cut free milk for secondary pupils.
0:32:50 > 0:32:53And in 1971, the then Education Secretary,
0:32:53 > 0:32:56Margaret Thatcher, scrapped it for all children over seven,
0:32:56 > 0:32:58a decision that meant she was haunted
0:32:58 > 0:33:02by the title of "Milk Snatcher" for the rest of her political career.
0:33:02 > 0:33:05There have inevitably, madam chairman, been some
0:33:05 > 0:33:08comments about the milk policy.
0:33:08 > 0:33:12Today, all under-fives are given free milk at school,
0:33:12 > 0:33:15and since last year, some older children get it as well.
0:33:15 > 0:33:17I like drinking milk in school because it always keeps me
0:33:17 > 0:33:20healthy, erm, and it's tasty.
0:33:20 > 0:33:22It makes me stronger.
0:33:22 > 0:33:26So, like, I can... I can become better at sports.
0:33:26 > 0:33:30It makes your bones stronger and it makes you feel healthier.
0:33:31 > 0:33:33She's right, of course, but actually
0:33:33 > 0:33:37the milk children drink in schools and at home today doesn't
0:33:37 > 0:33:41have quite the same nutritional value as it did in the past.
0:33:41 > 0:33:44Milk should also be a really good source of selenium,
0:33:44 > 0:33:48but nowadays, our milk is not as rich in selenium as it should be.
0:33:48 > 0:33:51Selenium is a vital nutrient found in soil that
0:33:51 > 0:33:54makes its way into the body through products like milk.
0:33:54 > 0:33:58It keeps the human body healthy, boosting our metabolism
0:33:58 > 0:34:00and protecting us from infection.
0:34:00 > 0:34:04Trouble is, selenium levels in soil have dropped dramatically,
0:34:04 > 0:34:06which ultimately, of course, has an impact on our milk.
0:34:08 > 0:34:10The cows feed on the grass,
0:34:10 > 0:34:13the grass doesn't have as much selenium, so as a result
0:34:13 > 0:34:16the milk that the cows produce doesn't have as much selenium.
0:34:16 > 0:34:19According to some studies, we now consume less than half
0:34:19 > 0:34:22the amount of selenium that we did back in the 1970s.
0:34:22 > 0:34:25But to counter that, some farmers are now adding
0:34:25 > 0:34:27the nutrient into cows' food.
0:34:27 > 0:34:32It's very, very simple. We use a totally natural, organic
0:34:32 > 0:34:35selenium in the diet, which replaces the natural selenium
0:34:35 > 0:34:38that has now been eroded from our soils.
0:34:38 > 0:34:42With selenium being good for cows as well, everyone's a winner.
0:34:42 > 0:34:45A healthier herd makes better milk which, it's reckoned, will
0:34:45 > 0:34:48contain around 30% extra selenium.
0:34:48 > 0:34:51And it's this selenium-enriched milk that the pupils at this
0:34:51 > 0:34:54school are given every day.
0:34:54 > 0:34:58I'm really proud that our milk is in 300 schools and, you know,
0:34:58 > 0:35:01I'm hopeful more children and more schools will take it on board
0:35:01 > 0:35:03and increase their health.
0:35:03 > 0:35:05I think milk's really important and undervalued.
0:35:05 > 0:35:07We used to know, when we were children,
0:35:07 > 0:35:09"Drink a glass of milk, it's really good for you."
0:35:09 > 0:35:11And it's still really good for you.
0:35:13 > 0:35:16But if good old-fashioned cow's milk is so good for us,
0:35:16 > 0:35:19why are so many consumers turning to these alternatives,
0:35:19 > 0:35:21which are selling better than ever before?
0:35:21 > 0:35:25Well, it's time now for the second round of our milk bottle battle.
0:35:25 > 0:35:27And this time, it's the big one.
0:35:29 > 0:35:33There are so many different milks out there at the moment, and we have
0:35:33 > 0:35:37some of them here. So you have almond milk, you have rice milk and you have soya milk.
0:35:37 > 0:35:41Now, some people might choose to go for these plant-based milks because
0:35:41 > 0:35:45they feel, or they think, that cow's milk is not as healthy, or they're
0:35:45 > 0:35:50intolerant to some of the sugars or the proteins within the milk.
0:35:50 > 0:35:52But as far as Linia's concerned,
0:35:52 > 0:35:55if you don't have an intolerance, then the idea that these
0:35:55 > 0:35:58milks are better for you than dairy doesn't really stack up.
0:35:58 > 0:36:01And if you're cutting back on cow's milk, you could be missing
0:36:01 > 0:36:03out on a lot of nutrients.
0:36:03 > 0:36:04The key is in the word.
0:36:04 > 0:36:07They are alternatives to milk. They are not necessarily
0:36:07 > 0:36:10a healthier choice, and I think that's important to know.
0:36:10 > 0:36:13Yes, it's going to have less fat in it than your full-cream milk.
0:36:13 > 0:36:15But it's not going to have as much calcium, or
0:36:15 > 0:36:17it's not going to have as much protein.
0:36:17 > 0:36:20And without the fat that you'll find in dairy milk,
0:36:20 > 0:36:24what goodness there is can't be so effectively absorbed by the body.
0:36:24 > 0:36:26Soya milk, for example, is a milk that
0:36:26 > 0:36:28people think is very healthy, and
0:36:28 > 0:36:31if it says on the label it's fortified with calcium, we think
0:36:31 > 0:36:34that it's got as much calcium as there is in cow's milk.
0:36:34 > 0:36:39With cow's milk, you are going to absorb about 30-35%, whereas in soya milk,
0:36:39 > 0:36:40you only absorb about 20%,
0:36:40 > 0:36:43and the reason for that is that there's compounds
0:36:43 > 0:36:48within the soya milk that stop the absorption of the calcium.
0:36:48 > 0:36:50It may be a poorer source of calcium,
0:36:50 > 0:36:53but soya milk is high in protein and low in saturated fat.
0:36:53 > 0:36:56It's important to know, though, that too much of it could be
0:36:56 > 0:36:59toxic for anybody with thyroid problems.
0:37:00 > 0:37:02Rice milk is low in fat and calories,
0:37:02 > 0:37:05but it contains no protein, and it's not recommended for children
0:37:05 > 0:37:10under five, as some products can contain small amounts of arsenic.
0:37:10 > 0:37:13And almond milk, the best selling dairy-free milk in Britain,
0:37:13 > 0:37:17while it's very low in calories, turns out to be low in lots of other
0:37:17 > 0:37:22things, including protein, calcium and, surprisingly, almonds.
0:37:22 > 0:37:26Some almond milks, believe it or not, contain just 2% almond,
0:37:26 > 0:37:27so the antioxidants
0:37:27 > 0:37:30and good fats normally found in almonds themselves aren't
0:37:30 > 0:37:32necessarily found in the carton.
0:37:32 > 0:37:35So before switching completely from cow's milk to an alternative,
0:37:35 > 0:37:39you should really talk to your GP because, in some cases, dairy IS best.
0:37:41 > 0:37:44Now, all of that does seem to put cow's milk on top, especially for children,
0:37:44 > 0:37:46for whom its fats are crucial for growth.
0:37:46 > 0:37:51But while Linia's not so quick to crown a winner, she's in no doubt that traditional
0:37:51 > 0:37:54cow's milk is one of the healthiest foods you can find.
0:37:54 > 0:37:57Milk contains so many key nutrients, like your protein,
0:37:57 > 0:38:00like your calcium, which are fundamental for good health.
0:38:08 > 0:38:11Earlier in the programme, I started trying to make sense of how
0:38:11 > 0:38:14our choices of food affect the way we tackle different activities
0:38:14 > 0:38:17every day. Whether that means getting an extra boost
0:38:17 > 0:38:19if we're doing exercise, or simply
0:38:19 > 0:38:22giving us enough energy for the working day.
0:38:22 > 0:38:25I'm in the middle of a particularly intense one of those.
0:38:25 > 0:38:28It'll last 18 hours, so I'll need all the help I can get.
0:38:28 > 0:38:32Nutritionist Charlotte Stirling-Reed has come up with a meal plan
0:38:32 > 0:38:33to power me through it better.
0:38:33 > 0:38:36But I've been on the go since three this morning, so with
0:38:36 > 0:38:38my energy levels starting to dip,
0:38:38 > 0:38:40I'm well and truly ready for lunch.
0:38:40 > 0:38:44I'm pretty hungry, I've been up for quite a while now.
0:38:44 > 0:38:46Ordinarily, I'd just have a sandwich.
0:38:46 > 0:38:49I wouldn't really pay too much attention to the ingredients
0:38:49 > 0:38:51that are in it, other than what I sort of fancy to eat.
0:38:51 > 0:38:53But today, Charlotte's given me everything
0:38:53 > 0:38:56I need for a smoked salmon sandwich, with salad and fruit.
0:38:56 > 0:38:59She says the wholegrains in the bread and the protein
0:38:59 > 0:39:03in the salmon will release energy more slowly, over a longer period.
0:39:03 > 0:39:05I'm fairly reassured by the fact that this isn't too far
0:39:05 > 0:39:09away from what I would be having for lunch normally.
0:39:09 > 0:39:11I notice she didn't give me any crisps, though.
0:39:11 > 0:39:13This lunch has a lot of work to do.
0:39:13 > 0:39:17I've a really busy afternoon ahead, and that's a danger zone for me.
0:39:17 > 0:39:20Like a lot of people, I'll usually reach for something sweet.
0:39:20 > 0:39:22But to replace those sugary snacks, Charlotte's given me nuts
0:39:22 > 0:39:24and wholegrain popcorn. With no sugar rush,
0:39:24 > 0:39:26my body shouldn't go through those
0:39:26 > 0:39:29highs and lows of energy that I'm used to.
0:39:29 > 0:39:33For me, Charlotte's meal plan is all about maintaining the right kind of
0:39:33 > 0:39:36energy, but food doesn't just have to fuel our bodies while out and
0:39:36 > 0:39:40about, it can also help us power down at the end of the day, too.
0:39:40 > 0:39:43Bob Howe and Mick Moran both work nights as volunteers
0:39:43 > 0:39:45for the Samaritans.
0:39:45 > 0:39:48But because their shifts are only occasional, their bodies don't
0:39:48 > 0:39:51have any kind of routine to get used to, meaning they find it hard to be
0:39:51 > 0:39:55alert when they're on duty, and then hard to sleep when they get home.
0:39:55 > 0:39:57PHONE RINGS
0:39:57 > 0:39:59The Samaritans, can I help?
0:40:00 > 0:40:03So I've asked Charlotte to pay them a visit
0:40:03 > 0:40:05and find some foods that will help.
0:40:05 > 0:40:07Hello. Come in.
0:40:07 > 0:40:10Their shifts run from 1am until 7am, and throughout those six hours,
0:40:10 > 0:40:13Bob and Mick usually only eat small snacks.
0:40:13 > 0:40:17During the night, probably taken a pikelet or crumpet in,
0:40:17 > 0:40:21something like that to pop in the toaster. If we get a chance to eat.
0:40:21 > 0:40:23A couple of cups of tea during the night.
0:40:23 > 0:40:27And then when we finish at seven, I'll come home. Generally, I'd have something
0:40:27 > 0:40:30like a bacon sandwich or bacon and egg,
0:40:30 > 0:40:33and then go to bed and again try and get two or three hours,
0:40:33 > 0:40:35but that's about as much as I can manage.
0:40:35 > 0:40:39And then when I get up, I really don't know where I am with food.
0:40:39 > 0:40:42Bob and Mick also tend to graze on biscuits throughout the night,
0:40:42 > 0:40:45but Charlotte recommends they ditch the sugary snacks and fuel up
0:40:45 > 0:40:49properly with a meal that will keep their energy levels constant.
0:40:49 > 0:40:51Try and have some kind of light lunch
0:40:51 > 0:40:53in the middle of your work pattern.
0:40:53 > 0:40:57So, even something small, like a sandwich helps to give you
0:40:57 > 0:41:00a little bit of a boost of energy, a bit of motivation and stop
0:41:00 > 0:41:05you from grazing and snacking on biscuits during your time.
0:41:05 > 0:41:08Charlotte suggests a protein-packed omelette to keep Bob
0:41:08 > 0:41:10and Mick's hunger pangs at bay.
0:41:10 > 0:41:12There we go. Perfect.
0:41:12 > 0:41:14Would you be happy to give that a go to see
0:41:14 > 0:41:17if it helps with your routine, your eating routine?
0:41:17 > 0:41:20- Yeah, yeah.- I'll give that a go, yeah.- Brilliant.
0:41:20 > 0:41:23I would hope that I could go on duty
0:41:23 > 0:41:27and feel that I've got the sort of energy and resources to get through
0:41:27 > 0:41:30without feeling half asleep in the middle of the night.
0:41:30 > 0:41:33- That lag, yeah.- Absolutely.
0:41:33 > 0:41:37Not being hungry is the key to keeping Bob and Mick alert on shift.
0:41:37 > 0:41:41But they could help stay sharp by eating foods rich in omega-3 -
0:41:41 > 0:41:45like salmon - or anything with lots of B vitamins such as wholegrains,
0:41:45 > 0:41:49nuts and fish. That's the night shift sorted, but when Bob and Mick
0:41:49 > 0:41:51want to get to sleep in the morning,
0:41:51 > 0:41:53they've got a different battle ahead.
0:41:53 > 0:41:56Research suggests that combining some protein-rich foods with
0:41:56 > 0:41:59carbohydrates could help produce the hormones that help us
0:41:59 > 0:42:01drift off to sleep.
0:42:01 > 0:42:04So you could try having a small snack such as milk and crackers
0:42:04 > 0:42:06or a turkey sandwich before heading up to bed.
0:42:07 > 0:42:11So, Bob and Mick are armed with the secrets of a good night's sleep.
0:42:11 > 0:42:14But back at the office, that's something I can only dream of
0:42:14 > 0:42:16as I continue to motor through my day.
0:42:16 > 0:42:19I've been genuinely surprised at how much more energised I've
0:42:19 > 0:42:22felt thanks to Charlotte's meal plan.
0:42:22 > 0:42:24After I finish work, I've got to drive into central London
0:42:24 > 0:42:27for my other job. And as much as I love the BBC,
0:42:27 > 0:42:28I think I'd rather be heading home.
0:42:28 > 0:42:31At times like this, I'd normally grab some food on the go.
0:42:31 > 0:42:34And Charlotte's given me some tips of what to look out for.
0:42:34 > 0:42:37When you're getting dinner on the road, it's not always easy to
0:42:37 > 0:42:41get the healthiest option. But I've followed Charlotte's advice to the letter. I've got some
0:42:41 > 0:42:44nice chicken and a quinoa salad. That's certainly not what I'd
0:42:44 > 0:42:46choose normally, but I'm pretty hungry,
0:42:46 > 0:42:48so I'm looking forward to it.
0:42:48 > 0:42:50Like everything else on my meal plan today, the salad is
0:42:50 > 0:42:53full of things that will release their energy slowly, rather
0:42:53 > 0:42:56than being loaded with the kind of carbs or sugars that will cause
0:42:56 > 0:43:01my energy to crash in a couple of hours, right at the time I need it.
0:43:01 > 0:43:04So, I'm coming to the last part of my day where I'm just about to record
0:43:04 > 0:43:08a voiceover session, which should last about two hours. And for this,
0:43:08 > 0:43:11you need to be able to concentrate and have decent levels of energy.
0:43:11 > 0:43:14I've followed Charlotte's meal plan to the letter,
0:43:14 > 0:43:17so hopefully I've got enough energy to see me through.
0:43:19 > 0:43:20Chris, are you ready to go?
0:43:20 > 0:43:22'Reassuringly, I'm able to get my words out
0:43:22 > 0:43:25'and still sound surprisingly chipper'
0:43:25 > 0:43:28OK, in tonight's show, we're looking at...
0:43:28 > 0:43:30It's almost the end of the day
0:43:30 > 0:43:33and I've been on my feet for over 18 hours, working, driving
0:43:33 > 0:43:36and paying much closer attention to every single thing I eat.
0:43:36 > 0:43:38Finally, I'm home.
0:43:38 > 0:43:41So that's it, the end of a long day, and actually I'm pleasantly
0:43:41 > 0:43:44surprised. Charlotte's diet really did work.
0:43:44 > 0:43:47It just goes to show, by taking that little bit of extra care about
0:43:47 > 0:43:51what you're eating really can have an impact on your energy levels.
0:43:51 > 0:43:53I didn't feel hungry at all during the day
0:43:53 > 0:43:56and I didn't feel my energy levels dipping, so that's brilliant.
0:43:56 > 0:44:00But no diet in the world would stop me from going to bed now,
0:44:00 > 0:44:03because I've definitely had enough. Night.
0:44:08 > 0:44:11You know, I think that food can have so many different
0:44:11 > 0:44:13effects on our bodies, and indeed our minds,
0:44:13 > 0:44:16that news reports which just pick out one of those effects
0:44:16 > 0:44:19on its own can actually do more harm than good.
0:44:19 > 0:44:21I agree. There's a lot more to most stories
0:44:21 > 0:44:23than the headlines often show.
0:44:23 > 0:44:25But there's no doubt that choosing some foods
0:44:25 > 0:44:28and avoiding others can make a big difference to your day.
0:44:28 > 0:44:32Remember, you'll find information on some of the food we've been talking about today at...
0:44:35 > 0:44:38Also on that website is a really, really useful guide to
0:44:38 > 0:44:40more of the right foods you can eat to help you sleep.
0:44:40 > 0:44:42I'll be looking at that one, so don't miss it.
0:44:42 > 0:44:45For now, though, I'm afraid that's where we have to leave you,
0:44:45 > 0:44:48but thank you very much for your company and we'll see you next time.
0:44:48 > 0:44:49- Bye-bye.- Goodbye.