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Salads are great for our health.

They are nutritious, packed full of gut-loving fibre, micronutrients, vitamins, minerals and antioxidants.

However, some people can experience certain downsides to eating salad after salad, including feeling bored, bloated or even still hungry.

Here are some tips to help you make the most of your salad-eating habits as the weather warms up.

READ MORE: Dietitian Susie Burrell explains what your food cravings could mean

Keep yourself fuller for longer

Salads are naturally low in calories or kilojoules. This is because salads mostly contain vegetables, which have a high water content.

This may mean you don’t feel very satisfied after eating your salad – making it hard to stay full until your next meal.

Instead of eating a salad and then later reaching for something less healthy to fill up on, you can stay fuller for longer by including all three macronutrients in your salad:

1. a healthy carbohydrate source (pumpkin, sweet potato, parsnips, taro, brown rice, quinoa, barley or brown pasta)
2. a healthy fat source (avocado, olive oil, toasted seeds or nuts)
3. a lean protein source (eggs, fish, chicken, tofu, tempeh, lentils or legumes).

Reduce bloating

Many people experience bloating and/or gut upset when they eat a lot of salad.

This commonly occurs if someone is going quickly from a less healthy, low-fibre diet to a healthier, high-fibre diet.

It happens because your gut microbes are multiplying and producing lots of plant-digesting enzymes (which is great for your gut health!).

READ MORE: Nutritionist reveals pros and cons of popular diets

However, your gut needs some time to adapt and adjust over time. You can help alleviate any discomfort by:

1. Taking a short walk or doing some stretching after eating your salad. This has been shown to reduce bloating as it loosens up the gut muscles and helps release any trapped gas
2. Being mindful of how you are preparing lentils and legumes. Ensure they are thoroughly rinsed and only include ¼ cup of them (soaked) to begin with if they are something new in your diet
3. Eating your salad mindfully. A non-relaxed, uptight gut or a gut that has recently been irritated by an illness can mean your gut is not as efficient in absorbing gas. This can trigger bloating as the gas gets “trapped”
4. Cooking some of the vegetables in your salad. Applying temperature or heat to your vegetables can help break them down and make them easier to digest
5. Considering your symptoms. If you experience extreme abdominal pain, irregular bowel habits (including chronic diarrhoea or constipation, or alternating diarrhoea and constipation) and a bloated stomach after eating salad it may indicate you are suffering from irritable bowel syndrome (IBS). Please see an accredited practising dietitian who can make an assessment and diagnose IBS, help you identify your triggers and manage your symptoms
6. Being mindful of your current health conditions or treatments. For example, if you are undergoing chemotherapy treatment, some drugs can slow down your digestion. This may mean some vegetables and other high-fibre foods in your salad upset your gut. Again, speaking with an accredited practising dietitian is the best way to receive evidence-based advice on how to manage this.

READ MORE: Smooth vs. crunchy peanut butter: Which is healthier?

Keep salad boredom at bay

Stuck on what makes a good salad? Here’s Lauren’s tried and tested formula, based on six categories of ingredients:

1. Leaves, such as lettuce, rocket or spinach
2. Something sweet and juicy, such as tomato, pear, mango, peach or whatever is in season
3. Something with crunch, such as carrot, capsicum or broccolini
4. A type of nut, such as cashew or macadamia
5. A cheese, such as feta, bocconcini, mature cheddar, parmesan, edam
6. Something fragrant, such as mint, parsley, basil or coriander.

To make the salad into a complete meal, add a healthy carbohydrate, fat and protein source (the three macronutrients we mentioned earlier).

The bottom line? Eating salads is a great way to have a healthy, diverse diet. With these tweaks, you can make the most of the summer weather ahead!

By Lauren BallProfessor of Community Health and Wellbeing, The University of Queensland and Emily BurchDietitian and Researcher, The University of Queensland.

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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Are you a fan of wraps? Seemingly lighter alternatives to bread, there is a growing range of wraps in supermarkets with minis, low carb, veg and protein just some of the varieties you can find.

Relatively processed, a quick scan of the ingredient list will reveal a range of additives used to give wraps their density, texture and extended shelf live which means that they are not always a ‘healthier’ alternative to bread.

In saying this, wraps can also offer wholegrains, dietary fibre and be an easy to eat option, especially in lunchboxes.

The key is to match your wrap to your nutritional requirements, and seek out fibre-rich, wholegrain options where possible. 

Author Susie Burrell is a leading Australian dietitian and nutritionist, founder of Shape Me, co-host of The Nutrition Couch podcast and prominent media spokesperson, with regular appearances in both print and television media commenting on all areas of diet, weight loss and nutrition.

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You know the feeling – you sit down after dinner and even though you are not hungry, you cannot stop thinking about food. Something sweet? Or crunchy? Or salty?

Food cravings is wanting something so badly that it is literally all you can think about, and often ends with an entire block of chocolate or tub of ice-cream being demolished in one sitting.

There is no harm in succumbing to an occasional food craving, but when we are regularly feeling that our cravings are out of control, or even keeping us from reaching a weight or health-related goal, it may be time to take action.

There is not one simple explanation for why we may experience a food craving. A craving for a specific food or flavour may come from a physiological drive to seek out calories or nutrients.

READ MORE: Nutritionist reveals pros and cons of popular diets

It may be behaviourally driven, with the brain programmed over time to seek out certain tastes or flavours. It may be hormonal, which may be the case when you are getting your period, or when you are pregnant.

Or, a craving may even be triggered after seeing someone else eating, or in the case of food advertisements, seeing a certain food.

The first step in taking control of distracting cravings is to consider what is driving them.

Is it actual hunger? Or rather the need for something sweet? Have you eaten enough or could actually be hungry? Or it is more likely a bad habit? Once you have some insight into why you may be craving you will be in a better position to take control.

Is your craving a bad habit?

If you have eaten enough and the craving is likely habitual, the best thing you can do to break a habit is change your routine or environment.

For example, if your routine is to sit down every night after dinner and eat a sweet treat, your body and brain will be expecting this each day at a similar time. Short circuiting the habit by changing the behaviours around the cravings has been shown to be powerful in reducing cravings over time.

The first step in taking control of distracting cravings is to consider what is driving them.

For example, going for a walk after dinner, or calling a friend when you feel like eating chocolate rather than psychologically fighting it on your own.

Another simple strategy is to never feed a craving with more of the same type of food as you are likely to excite the brain and continue to eat far more than you need. The foods we most commonly crave – ice cream, chocolates, cakes and potato chips, all have a rich taste and mouth feel along with a particularly strong flavour whether it be sweet of savoury.

READ MORE: What is the healthiest bread, according to a dietitian

Behavioural research has repeatedly shown that the more intense the flavours we are exposed to, the more we can eat and hence our explanation for polishing off an entire bag of potato chips or packet of biscuits in one sitting.

Instead, try and limit yourself to a small quantity of the food you are craving before you change the taste in your mouth entirely whether it is via a cup of green tea, iced cold water with a lemon slice, or sugar free mints and gum. And of course, brushing your teeth is another simple management strategy.

Is your craving for sugar?

Cravings for sweet food specifically can be suggestive of a number of nutritional issues. It can be a sign you have not eaten enough carbohydrates, especially throughout the morning, which may be why you are craving sweet food through the afternoon.

The simple solution to taking control of these is to make sure both your breakfast and lunch contain 20-30g or 1-2 serves of carbohydrate rich food such as a slice of wholegrain toast, a piece of fruit or ½ cup of sweet potato or legumes.

On the other hand, if you are eating enough and are still experiencing extreme sugar cravings, it may be a sign that your glucose and insulin levels are not regulating well. If you are carrying a significant amount of abdominal weight, and/or have a family history of Type 2 diabetes, it is worth chatting to your doctor about your glucose and insulin levels.

READ MORE: Dietitian Susie Burrell reveals her top five low-sugar afternoon snacks

Is your craving legit?

If the craving is a little random, especially for salty food or something specific like meat, it may be worth having a blood test to help identify if a nutrient deficiency may be driving your desire for that specific food.

Unusual food cravings have long been associated with nutritional deficiencies, with cravings for ice or even chocolate linked to low levels of magnesium and iron, and as such are worth investigating formally.

Author Susie Burrell is a leading Australian dietitian and nutritionist, founder of Shape Me, co-host of The Nutrition Couch podcast and prominent media spokesperson, with regular appearances in both print and television media commenting on all areas of diet, weight loss and nutrition.

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With more and more plant-based meats, now widely sold at grocery stores and served at fast-food restaurants, following a vegetarian (or vegan) diet is more convenient and easier to maintain than ever before.

There is also a growing list of celebrities such as Carrie Underwood and Russell Brand who prefer skipping the steak for dinner.

But when it comes to completely cutting out meat, is it actually better for you?

Here, Lite n’ Easy dietitian Larissa Robbins answers some of the most common questions around vegetarianism.

READ MORE: Nutritionist explains what macros actually mean

Where does a vegetarian diet fit?

Vegetarian diets may promote weight loss because they focus on nutrient-dense, low calorie foods like fruits, vegetables, whole grains, nuts, seeds and soy.

But being vegetarian doesn’t automatically mean consuming fewer calories… After all, many vegetarian and vegan food pack a high-calorie punch – think fried foods, snack bars and even cookies and pies.

A vegetarian diet, like any other, may help you lose weight, but it can also result in weight gain if you take in more calories than you burn off on a regular basis. Avoiding meat doesn’t necessarily mean you’ll consume fewer calories than you burn, which is what needs to happen to lose weight.

If weight loss if your goal, yes, you can achieve this with a vegetarian diet. But simply avoiding meat is unlikely to help you achieve your results. You will need to ensure you are reducing your calorie intake as well.

Is a vegetarian diet healthier for me?

A vegetarian diet is not guaranteed to be healthy. You can follow a vegetarian diet and still eat lots of foods that aren’t good for you, like refined and high calorie foods such as cakes, cookies and ice cream.

READ MORE: Intermittent fasting can be really good for your brain, doctor explains

Much of the health advantage of vegetarian eating is that it relies on foods that are naturally high in fibre. Foods like wholegrain, legumes, nuts, seeds, and fruit and veggies are key in vegetarian eating – and are all rich sources of fibre. Fibre is not only great for keeping you regular, but it also feeds your gut bugs!

Happy, well-fed gut bugs help to protect you from bowel cancer, help to manage blood glucose levels and may even help in weight management.

Should I cut out all animal products?

It’s unnecessary to completely exclude animal products from your diet to reap improved health benefits.

From a health perspective, focusing on eating an abundance of whole plant-based foods and reducing highly processed and refined foods is the important part. Lean meats, poultry, fish and seafood, eggs and diary offer a range of nutrients like protein, iron B12, omega-3 fatty acids and calcium.

Can I be a part-time vegetarian?

While vegetarians as a whole tend to be healthier than non-vegetarians, this doesn’t mean every vegetarian diet is healthy or will promote weight loss. It also doesn’t necessarily mean this kind of diet is right for you.

Making the switch from meat to plant foods for even just a few meals per week is a sure way to increase fibre intake, and your gut will thank you for it!

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If you find yourself facing an energy dip during the day and need a quick pick me up, you’re not alone.

Your diet can have a huge impact on your productivity so tucking into the right foods and can make all the difference.

We can even look to some of our favourite celebrities and what they say they snack on to boost their energy levels during busy days.

READ MORE: Nutritionist explains what macros actually mean

But if that’s all too much information to sift through, Absolute Digital Media has commissioned health experts to research the best foods and drinks that can boost productivity during the workday.

They’ve even shared some insight into the best time of day to consume them. See their suggestions here:

Almonds

Brimming with healthy fats and protein, almonds are the perfect way to kickstart your day. Incorporating a handful into your breakfast will give you plenty of energy and help keep you feeling fuller for longer, gearing you up for a busy morning at work. Jennifer Aniston has revealed that she loves to snack on an apple with almonds or almond butter when she needs that extra pick me up during the day.

Bananas

Start your day with a banana to set yourself up for a great day full of energy and productivity! Bananas are filled with glucose and their carbohydrate content means you’ll feel fuller for longer and can keep on going until lunch time. Whether you enjoy a banana during your morning commute, use it to top your granola or throw it into your smoothie, the options are endless.

Eggs

We all love the versatility of eggs at breakfast time, choosing from scrambled, boiled, sunny side up or an omelette depending on how we feel in the morning. As well as tasting great, eggs are a great source of Vitamin B which helps improve memory and speed up reaction times so you can be on top form all day long.

Dark Chocolate

If you need a pick me up between lunch and dinner, dark chocolate is the perfect afternoon snack which can offer a whole range of benefits. The sugar and caffeine content is a great boost if you’re facing an afternoon slump and the magnesium can help to relieve any stress or anxiety you may be feeling. Cindy Crawford revealed that she likes to nibble on some dark chocolate every day, satisfying her sweet tooth without indulging in too much sugar.

READ MORE: Intermittent fasting can be really good for your brain, doctor explains

Salmon

Being one of the best fish for your body, salmon is rich in omega-3, amino acids and fatty acids which offer expansive health benefits. It is shown to enhance judgement, improve your memory and boost your motivation so tucking into salmon with your lunch or dinner is great if you want to set yourself up for an afternoon of maximum productivity.

Berries

Berries are jam packed with antioxidants which are great for memory, quick thinking, learning and more. Especially if you have a busy day ahead of you, munching on some berries in the morning will fill your body with fibre and nutrients so you can go about your day feeling your best. Strawberries are Ariana Grande’s favourite food and she claims to eat at least five a day for as long as she can remember, also making plenty of fresh smoothies to get her nutrients in.

Water

The health benefits of water are no secret but are you drinking enough? Sipping on plenty of water throughout the day will keep you hydrated and plays a huge part in productivity, energy levels and mental wellbeing. Aim to get through around two litres a day, keeping a bottle handy wherever you go.

Green Tea

Containing L-theanine, an amino which improves focus and helps the brain stay alert, green tea is a great way to start off your day. It contains a small amount of caffeine to give you that pick me up but is a much healthier alternative to coffee and also boosts your metabolism, lowers cholesterol, reduces blood pressure, and improves your skin.

Coffee

Although too much coffee should be avoided, a smaller amount can give you that much needed boost when you need it. The best times to sip on a cuppa are between 9 and 11:30 AM or 1 and 5 PM as this is when the body is in a cortisol low and a pick me up can be beneficial. Selena Gomez is an avid coffee drinker and said it is one of her tour staples, providing a much needed energy boost when she is on the road.

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You’ve probably heard the term macronutrients before, and perhaps have some understanding of how they relate to our nutrition and diet.

But do you really understand what they are? And how to work out your own recommended daily intake depending on your personal health and fitness goals?

“Macros – or macronutrients – are essential nutrients required in large amounts by the body for major processes, including energy metabolism,” F45 Nutritionist Kim Bowman tells 9Honey.

Here, we ask Kim to help break down the important info around macros and explain why they are so important for the body.

READ MORE: Intermittent fasting can be really good for your brain, doctor explains

There are three key macronutrients – carbohydrates, protein, and fat – which are measured in the form of calories (or kcal). Carbohydrates and protein provide 4kcal per gram, while fat provides 9kcal per gram.

“Each macronutrient plays a specific function in the body for optimal body function and health,” Bowman explains.

Carbs, proteins, and fats

Carbohydrates provide the body with glucose, the body’s primary energy source.

“They also help to synthesise specific amino acids and optimise our digestive system,” she says.

Meanwhile, Bowman says protein supports enzyme function and hormone systems in addition to optimising lean muscle development through building and repairing tissues.

“Quality fats are necessary for energy storage, fat-soluble vitamin transportation, hormone regulation, and organ protection,” she adds.

READ MORE: Here’s what drinking lemon water really does to your body

All macronutrients play a key role in every physiological process in the body from blood sugar balance and appetite regulation to energy metabolism and immune system function.

“Different combinations, daily ratios, of daily protein, fat, and carbs intake can be individualised to target specific body composition goals like weight loss, strength,” Bowman says.

“However, everyone’s daily macronutrient requirements largely vary and depend on a number of factors like gender, age, basal metabolic rate and activity level.”

Why is understanding macronutrients important?

Bowman explains that the macronutrient distribution of protein, carbs, and fats, along with the quality of these foods, has a large impact on how our body utilises the calories.

“The breakdown of food can affect our energy levels, mood, metabolic rate, and hormonal response depending on their nutrient-density,” she says.

“Therefore, knowing how to differentiate high quality from poor quality macronutrients will help you stay on track with a healthy eating routine.”

READ MORE: Dietitian reveals what supermarket ‘health food aisle’ items to avoid

How to track your macros

To target macros to a specific goal, it’s important to first determine Basal Metabolic Rate (BMR), along with total daily energy expenditure (TDEE).

“BMR refers to the total calories the body requires to function at rest – without exercise or exertion) – while TDEE refers to the body’s total calorie needs when weekly activity and exercise is accounted for,” Bowman explains.

There are a host of online calculators available, as well as F45 Challenge App, to help you get a rough idea of your numbers. But remember they aren’t a hard and fast rule either, and will change according to your progress.

It’s also important to not just look at the numbers, Bowman says, but also consider the food quality.

“It’s very important to consider food quality and meal timing, as these factors can also have a large impact on the longevity of a specific health or fitness goal,” she says.

This is why tracking macros can be helpful.

“One of the biggest differences between calorie counting and tracking your macros is that calorie counting focuses primarily on overall ‘quantity’ while macro tracking focuses on the quality and the quantity of your daily eating pattern,” Bowman says.

“If your recommended daily calorie intake is about 1,700 calories, but these calories consist of mainly refined sugar and processed foods, then you aren’t actually gaining any real nutritional benefit.

“The key to achieving a specific fitness goal through macro tracking is to not only determine your goal, but to also understand what types of protein, carbs, and fats to include as part of a quality, well-balanced eating routine.”

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Intermittent fasting is a popular – and dietitian approved – dieting concept for weight loss.

But as it turns out, regularly having a longer period without food could actually be really good for your brain.

Dr Rahul Jandial, world-renowned brain surgeon and neuroscientist, tells 9Honey that there are actually a host of psychological benefits to skipping breakfast every now and then.

READ MORE: Doctor reveals what one night of bad sleep can do to your brain

“The brain is a hybrid vehicle and the concept of intermittent fasting has been proven to have a psychologically clarifying effect,” the author of Life Lessons From A Brain Surgeon tells us.

Intermittent fasting is where people only eat during a restricted window during the day, usually opting to either skip breakfast or dinner so that they have a 16-plus hour window (mostly overnight) where they aren’t consuming food.

“You have to have a 16-hour gap between consumption of things with nutrition, so you can have black coffee, with no sugar, you can have water, but nothing else,” Dr Jandial explains.

“And what the body naturally does is when glucose runs out after 16 hours, the liver says ‘the body’s out of glucose’, then the brain says ‘I’m not happy’, and then the liver will release ketones.”

Simply put, ketones (or ketone bodies) are an alternative fuel that is made in your liver when there is not enough glucose (sugar) for energy.

READ MORE: Doctor reveals the secret to better sleep – and it’s not melatonin

“If you look at the cognitive neuroscience literature, people do better with emotion, focus, alertness, when they’re running on a hybrid vehicle – sometimes electric sometimes gas, sometimes ketones, sometimes glucose,” Dr Jandial adds.

But it won’t happen overnight.

“That’s the raw science of why intermittent fasting works – that sort of switching back and forth – but it won’t do it in one day, more over months.”

READ MORE: Dietitian reveals what supermarket ‘health food aisle’ items to avoid

When it comes to other fad diets, especially those that recommend cutting out complete food groups like carbs and sugar, Dr Jandial warns these won’t be good for your brain health.

“That’s the wrong kind of fasting,” he says.

“Cutting out subgroups; cutting out fat, cutting out carbs, cutting out’ blue things’ like blueberries, cutting chocolate, no, no.”

In the end it all comes down to the cadence of eating, not the actual ingredient itself.

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When looking for ‘healthier’ options at the supermarket many of us likely head to the ‘health food aisle’, but as this dietitian explains, sometimes that’s not the best choice.

Rebecca Gawthorne, known as Nourished Naturally on Instagram, has shared some of the popular products she would and wouldn’t buy.

“Which health food aisle products would a Dietitian buy?” she captioned the video (which you can watch above).

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Sugar-free chocolate chip cookies may sound like a great go-to if you have a sweet tooth, but Rebecca says they are “a no from me”.

“These are too heavily processed for my liking, and I’d much rather enjoy a regular cookie without all of the additives,” she adds.

Virgin coconut oil is another popular ‘health food’ Rebecca says she would avoid.

“This is an over-hyped heath product rich in saturated fats and I prefer to buy other oils as my primary cooking oil,” she says.

“I wouldn’t purchase this regularly.”

READ MORE: Here’s what drinking lemon water really does to your body

Roasted pumpkin seeds made the list of items she would add to her cart.

“These are rich in healthy fats and a good source of nutrients like magnesium and zinc. I would definitely buy these,” she says.

She would also “definitely purchase” the dry roasted mixed nuts.

“These are an excellent source of healthy fats, contain plant protein and minerals like iron,” Rebecca notes.

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The video was praised by her followers, receiving close to 1,500 likes.

“Thank you for this clear information,” one person commented.

“Guilty of buying those cookies. Thank you,” another admitted.

While a third said: “Love this. You always believe this is the ‘healthy’ aisle until you are guided by someone such as yourself with your knowledge about nutrition.”

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If you believe anecdotes online, drinking lukewarm water with a splash of lemon juice is detoxifying, energising and soothing.

Water and lemon juice on their own are healthy. But if you combine them, do they become healthier? The really quick answer is, no!

Could drinking lemon water do you any long-lasting harm? It’s unlikely.

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It contains vitamin C, but do you need extra?

Lemon juice contains vitamin C, a vital nutrient. We’ve long-known a vitamin C deficiency can lead to scurvy. This condition is most commonly associated with seafarers in history who had no access to fresh fruit and vegetables on long voyages.

More recently, we have seen low levels of vitamin C in Australia, for instance in people admitted to hospital and referred for surgery. But this may not represent vitamin C levels more broadly in the community. In this group of people, the factors that led to their ill health could also have impacted their vitamin C intake.

If your intake of vitamin C is low, drinking lemon water may help. Vitamin C starts to degrade at 30-40℃, which would have a small impact on levels in your warm lemon water, but nothing too concerning.

If you have enough vitamin C in your diet, anything extra will be excreted as either vitamin C or oxalate via your urine.

What else can lemon juice do?

Lemon juice may have other benefits, but research so far has been mixed.

One study found people with high blood lipid (cholesterol) levels who drank lemon juice for eight weeks did not see any changes in their blood pressure, weight or blood lipids levels.

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However, in another study, drinking 125mL lemon juice with bread led to a small decrease in blood glucose levels compared to drinking tea or water with the bread. A small study found something similar with drinking 30g lemon juice with water before eating rice.

Researchers suggest the acidity of lemon juice inhibits a particular enzyme in your saliva (salivary amylase), which usually starts to break down starch in your mouth. So it takes longer for starch to break down to glucose lower in the gut and transported across the intestine wall into your blood. For people with diabetes, this may lead to a reduction in the spikes of blood sugar levels, but it has not as yet been tested.

Other studies indicate there are other nutrients in lemon that may be beneficial for protecting against developing diabetes.

But it is likely you can get the same benefits by adding lemon juice to your food.

How about detoxing, energising or soothing?

Your body already detoxes without the added “help” of lemon water. It breaks down toxins or excess nutrients in the liver and eliminates those molecules via the kidneys and out into the toilet in your urine.

There is no evidence vitamin C helps this. So any claims lemon water detoxes you are untrue. If you really need a detox, you probably need a liver transplant.

Does lemon juice energise you? Aside from the placebo effect of drinking something you feel is good for you, the short answer is no. However, like most nutrients, if you’re not getting enough of them, you could feel sapped of energy.

And as for lemon water being a soothing drink, some people find warm drinks soothing, others prefer cold. The best temperature to drink fluids is the temperature at which you are more likely to drink enough to stay hydrated.

READ MORE: How many times a week should I exercise?

Any possible harms?

As lemon water is acidic, there have been some concerns about its ability to erode tooth enamel. But this is a problem for any acidic beverages, including fizzy drinks and orange juice.

To minimise the risk of acid erosion, some dentists recommend measures including:

• rinsing out your mouth with tap water after drinking lemon water
• chewing sugar-free gum afterwards to stimulate saliva production
• avoid brushing your teeth immediately after drinking lemon water
• drinking via a straw to avoid contact with the teeth.

Some doctors say lemon water may irritate the bladder and may make some people feel like they need to urinate more often, particularly at night. If that’s the case, they recommend switching to plain water.

However one study, which looked at a range of drinks including lemon beverages, found no effects on bladder irritation when people reduced their intake.

Others say lemon water makes acid reflux (heartburn) worse. But this has not been tested.

So, should I drink lemon water?

If you enjoy drinking lemon water, drink it! But if you don’t like drinking it, you’re not missing out.

You can get your vitamin C from other citrus fruits, as well as other fruit and vegetables. You can also squeeze some lemon juice on your meat, salads or vegetables.

By Evangeline Mantzioris, Program Director of Nutrition and Food Sciences, University of South Australia.

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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At the start of a new school week, it is safe to say nothing will incur the wrath of overwhelmed parents to a greater extent than a poorly-executed public health message warning of the dangers of school sandwich fillings.

Especially when the alternatives offered include a Mediterranean vegetable pita or a Turkey, avocado and apple crepe. Let’s be honest, most adults do not have this much time (or money) to invest in their own lunch, let alone when making a packed lunch (that will actually be eaten) for a number of small children.

In the interest of public health, though, let’s cut to the chase – should ham, and processed meats in general, be banned?

READ MORE: ‘In defence of the humble ham sandwich’

The World Health Organisation classifies processed meats including salami, sausages, bacon and devon as Grade 1 carcinogens, which means increased consumption is associated with an increased risk of developing cancer, bowel cancer in particular.

There are chemicals in both red and processed meat that can damage the lining of the gut, which can lead to bowel cancer. The preservatives used in processed meat in particular also produce these chemicals.

Like many areas of nutrition, though, the reality is a little bit more complicated.

Not everyone who consumes processed meats will develop bowel cancer. Rather, whether or not individuals develop cancer will depend on a range of other variables including genetics, usual dietary intake, alcohol consumption, among other factors.

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In the diet of an individual who consumes large portions of red and processed meat, as part of a high-fat diet with minimal fresh food, the risk overall is greater. For someone who consumes a ham sandwich on wholegrain bread each day, along with seven-10 serves of fresh fruit and vegetables and minimal processed foods, the risk is significantly lower.

This is the issue with targeting a single food within a mixed and varied diet.

There is also a big difference in the range of processed meats you can find – some are low in fat, some are nitrate-free and some have much more protein and less sodium.

They are not all and one the same thing, nor something the studies these recommendations are based on differentiate between when making these blanket statements.

This is not to say ham is overly healthy. It is a processed food, it does offer a lot less protein than other protein-rich, less processed foods, such as tuna or eggs, and it is extremely high in sodium. As such, like many processed foods, it is best to be consumed in moderation as opposed to as a daily choice of sandwich filling.

Even better would be to focus on improving the quality of the lunchbox contents in general, with better quality wholegrain bread, more fresh fruits and vegetables and less processed snack food.

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In this context, a couple of slices of ham a couple of times each week is less cause for concern. Indeed, no paediatric dietitian who is also a parent is naïve enough to think Moroccan cauliflower sandwiches are going to cut it with the average child.

So where does that leave us? Do you need to stop buying ham?

The best advice is to mix up the sandwich fillings where you can, and where possible remember that whole protein foods, such as leftover chicken breast, eggs, tuna or salmon, are better options. Including processed meat in the sandwich that is lean and salt reduced occasionally only is likely better for our health long-term, as is increasing vegetable consumption and choosing better quality bread.

Even better, let’s use public health messaging to target the manufacturers of processed meats to make better products that are lower in salt, preservative-free and to create innovative products that are better for everyone’s health.

That is where the energy of public health organisations is much better spent and leave the consumer messaging to the clinicians who are much more familiar with the daily stressors the average family is dealing with, especially in relation to packing an appealing and nutritious school lunchbox.

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Author Susie Burrell is a leading Australian dietitian and nutritionist, founder of Shape Me, co-host of The Nutrition Couch podcast and prominent media spokesperson, with regular appearances in both print and television media commenting on all areas of diet, weight loss and nutrition.

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