10 Food Facts

1 RED FOR DANGER

In a study of more than 120,000 people, scientists at Harvard Medical School found a diet high in red meat increases the risk of dying from cancer and heart problems. They estimated each daily serving raised the risk by 13per cent, and 20per cent for processed red meat.

The British Heart Foundation say red meat can still be eaten as part of a balanced diet, but recommend using lean cuts and varying sources of protein by eating fish, poultry, beans or lentils instead.

Actress and healthy eater Gwyneth Paltrow cut red meat and processed food from her diet years ago but still eats fish and poultry, and a little homemade cake now and then.



2 GIVE ME FIVE

No one can have avoided the five-a-day messages that we've been exposed to for years. But why are fruit and vegetables so key in our diet? Well, they both have vitamins and minerals that can act as antioxidants, protecting your body against serious diseases such as cancer. Fruit and veg such as blueberries, broccoli and tomatoes are called superfoods because they contain higher concentrations of beneficial antioxidants.

3 FAST TRACK FAST-TRACK TO DISEASE

In Scotland, the number of overweight or obese adults aged 16 to 64 is now around 65per cent. Along with lack of exercise, diet is the biggest contributing factor and experts believe it's no coincidence that the problem co-exists with an increase in fast food consumption.

A US study said people who often ate fast food were more likely to get diabetes.

4 SWEET TOOTH OR ADDICT?

Actress and singer Selena Gomez admitted her sweet tooth got the better of her after she was hospitalised for malnutrition.

"I do eat. The problem is I don't eat right," she said. "I love M&Ms, Kit Kats and Snickers." To help combat sugar cravings, experts recommend you eat complex carbohydrates, like crackers, to release a steady amount of serotonin in your brain.

5 FEEDING THE MIND

A balanced diet, regular exercise and a good night's sleep are important factors in keeping our minds healthy. But scientists have also found certain foods may improve brain function. Omega-3 fatty acids found in salmon, walnuts and kiwi fruit, can help boost memory and fight depression, dementia and schizophrenia. They help kids do better in school too.

6 D FOR DEFICIENCY

Living in a country that's not blessed with good weather, combined with us being a less active lot, has seen a sharp rise in cases of bone disease rickets in children.

The condition is caused by a vitamin D deficiency that can affect all of us. According to research published in the British Medical Journal, more than 50per cent of adults in the UK have insufficient levels of vitamin D and 16per cent have severe deficiency during winter and spring - with some of the highest rates seen in Scotland.

You can make up for a lack of sunshine by eating foods rich in vitamin D like oily fish and eggs.

7 DRINK YOURSELF THINNER

Skipping meals is not recommended for sustained weight loss, but leading nutritionists say short-term liquid diets could help obese people (BMI 30+).

A study being carried out at Glasgow University suggests calorie-controlled meal replacement diets can be effective in helping people with serious weight problems change their approach to food for good.

Anyone with the correct BMI can follow a liquid programme, but those on insulin or blood pressure medication, or the elderly, should check with their GP first.

8 YOU ARE WHAT YOU EAT

The golden rules for good skin start with drinking at least six glasses of water a day to avoid it being dry and dull.

Essential fatty acids found in avocados, nuts and seeds help keep skin supple and eating your five a day will help fight cell damage.

9 CARB POWER

Carbohydrates provide your body with the fuel you need for physical activity and good organ function.

Some diets promote cutting them out of your diet completely but most nutritionists would recommend choosing "good" carbs rather than no carbs to keep yourself healthy. The best sources of carbohydrates can be found in whole grains, vegetables, fruits and beans.

10 CHEWIN' THE FACTS

Finally, it's not just what you eat but how you eat it that can affect your weight - and wolfing down your dinner could just make you pile on the pounds.

Scientists believe eating quickly stops the release of a hormone that tells the brain when your stomach is full. Taking time to enjoy your food by chewing it carefully can help you eat less and stay slimmer.