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(Member of the Nutrition Society) A healthier, more natural diet 2. Declining calorie consumption in the UK since 1960. DEFRA Food Pocket Book, 2015. 3. Increase in diet- and exercise-related diseases (Health Survey England) 4. Principal dietary and exercise changes in last 75 years • a switch from saturated fats to unsaturated fats • increased proportion of calories from starchy carbohydrates • diminishing calorie intake from 1960? (DEFRA) • diminishing calorie requirement due to a reduction in physical activity and possibly central heating Miles per year per person travelled by foot and bicycle 1975/76 2004 Walking 255 203 Cycling 51 39 (Data from National Travel Survey for Great Britain) 5. Saturated fat does not cause heart disease • Prudent Diet 1957 onwards – 9 deaths in low fat group, 0 in control group • Multiple Risk Factor Intervention Trial 1970’s – ‘no beneficial effect’ of switching to polyunsaturated fat and other interventions • The Helsinki Study 1974 onwards – 95 deaths in low fat group, 65 in control group • The WHO Coronary Prevention Study 1983 report – more deaths in the intervention group than the control group • The Caerphilly Project 1979 to 1997 - ‘No association between animal fat and IHD risk’. 6. Omega 6/Omega 3 ratios for some common sources of fat 7. Comparison of US margarine consumption v. CHD deaths 8. Protein and fat satisfy hunger longer than starch and sugar 2014 BBC Horizon investigation Chris van Tulleken’s breakfast Xand van Tulleken’s breakfast 10. Macro ingredients and omega fatty acids • Calories can be obtained from protein, fat or carbohydrates (i.e. starch and sugars). • The two main groups of essential omega fatty acids are obtained from polyunsaturated fats. Ideal protein:fat:carbohydrate calorie ratio = 25:45:30 Ideal omega 6:omega 3 ratio = 4:1 maximum. Based on traditional healthy diets – see Fallon S & Enig M G: Americans then and now + Nourishing traditions. 11. Extract from menu fulfilling 25:45:30 and 4:1 ideal ratios 12. Characteristics of experimental menu • Relatively high in protein • Very little starchy carbohydrate • Little or no added sugar • No temperate oils or spreads • Vegetables & fruit (4 & 1 per day recommended) 13. Motivations to change diet and lifestyle - suggestions • Research project to learn from successful long-term lifechangers what motivated them • Education in schools based on facts, not fallacies • Cookery teaching in schools and community groups • Restrictions on advertizing of sugary foods and drinks • Taxation of sugar in food and drink • Subsidies for dairy and other livestock farmers • Withdrawal of subsidies for seed oil growers (rape & maize) • Greater provision of allotments (general shortage) • Protection of school playing fields, provision of additional cycle routes, public swimming pools & recreational facilities. 14. Testimonials from readers in their 70’s • I am not getting hungry very quickly, have lost my desire for sweet things, and have lost some weight without really trying. I am amazed! (E Chapman) • Subsequently we have changed our diet. We eat butter instead of spreads. We eat fish twice a week, and have stopped buying orange juice and drink water instead. We have also started exercising regularly and feel much better for it. (M Greenwood) • I've got my weight down to the middle of my BMI range, stopped taking 2 different medicines with my GP's approval, and am feeling much, much better for it. (G Hargrove) 14. Post-free offer Order before 30th June from www.booksforlife.today with discount code BNU to obtain a copy post free. 320 pages, 500 references RRP £12.99. E-book version from Amazon or other online bookshops £1.99