Lifestyle

If you love me, don’t feed me bacon

A FRIEND reckons he has it good. His partner cooks a bacon-hash-brown-fry-up for breakfast every day. "Are you sure?" I said. "Cause that's exactly what I would feed my partner if I wanted to bump him off!"

It is easy to fall into the trap of giving people you love lots of ultra-processed, high-kilojoule, nutrient-poor foods because they like them. But immediate pleasure comes at a cost.

When the food your loved ones eat is of poor nutritional quality, their odds of developing tooth decay, type 2 diabetes, heart disease and some cancers increase. Is that what you really want for them?

Why shouldn't you feed them bacon?

Processed meats are preserved by curing, salting, smoking or adding preservatives. They include bacon, ham, salami, chorizo, luncheon meats and some sausages.

Processed meats may be a family favourite, but eating them increases the risk of bowel cancer. For every 50 grams of processed meat eaten a day, there is an 18% increased risk of bowel cancer.

Swap your breakfast bacon for a poached egg and grilled tomato on wholegrain bread. Swap chopped bacon in recipes for an onion browned with garlic and a tablespoon of sunflower seeds, pumpkin seeds or nuts to add flavour, crunch and nutrients.

Don't let your loves ones drink sugary drinks

Having holes in your teeth (aka dental caries) is the most common and costly, yet preventable, nutrition-related disease in the world.

The World Health Organisation (WHO) wants us to reduce our intake of "free sugars" - those added by manufacturers or home cooks, or naturally present in honey and fruit juice - to less than 10% of our total kilojoule intake. We could achieve this target if we all stopped drinking soft drinks.

Instead of soft drink, offer your loved ones more water; soda or mineral is fine so long as it is plain.

Yes, alcohol is on the list

Alcohol is responsible for 6% of all deaths worldwide. It increases your risk of mouth, throat, breast, liver, stomach and bowel cancer.

Adolescents and young adults whose parents and friends drink a lot are more likely to have higher alcohol intakes too. The amount of alcohol you drink is what your kids see as "normal" drinking.

For healthy adults, the recommendation is no more than two standard drinks on any day and no more than four on any occasion to lower lifetime risk of alcohol-related harm, injury or disease.

Use this online alcohol assessment to check your current drinking level. Contact state-based services for help if you're concerned you're drinking too much.

Support those you love to cut back their alcohol intake.

Tough love rules

It takes some tough love to serve up what's "good" for your family members, especially when it is not their favourite.

My child came home from school declaring "You don't know what it's like to be the only one without potato chips in your lunch box." My response? "That must be hard, but you do not know how tough it is being a parent who loves you sooo much that I can't put chips in your lunchbox."

These nutrition tips will help get you started at home:

1. Make food rules. Parents without rules about things such as not skipping breakfast or eating in front of TV have adolescents with worse food habits than those with rules. A supportive home environment for nutrition means kids do eat better.

2. Never give up encouraging your loved ones to eat more, and a bigger variety, of vegetables and fruit. People who increase their intake of vegetables and fruit also report increased life satisfaction, happiness and well-being.

3. Show them which foods belong to the basic foods groups and which do not. Young children find it easy to recognise foods packed with essential nutrients, but harder to identify energy-dense, nutrient-poor foods or junk foods. Discretionary foods make up more than one-third (35%) of what Australians eat, compared to the recommended maximum of 15%. Most people need to cut their "discretionary foods" by more than half.

4. Plan meals and snacks ahead of time. Base them around the five nutrient-rich core foods: vegetables, fruits, wholegrains, lean sources of protein (fish, chicken, meat, eggs, tofu, nuts, seeds, legumes, dried beans and lentils) and dairy products such as yoghurt, cheese and milk. Prepare school and work lunches the night before and refrigerate them.

5. Try healthy fast food cooked at home. Instead of ordering in, spread a pizza base with tomato paste and top it with grated carrot and zucchini or other vegetables, some cooked chicken, meat or four-bean mix and grated cheese. Bake until crispy and serve with salad. People who cook more have healthier eating habits, better nutrient intakes and spend less money on take-aways.

Time you spend planning, cooking and getting nutrient-rich food into your loved ones helps them feel better, perform better at school and work, and improves well-being.

Frequent family meals have added benefits, including better mental health, self-esteem and school success. Show just how much you love them by teaching them how to cook, set the dinner table and share family meals.

Clare Collins is a professor in Nutrition and Dietetics, University of Newcastle.

This article appears courtesy of The Conversation. See the original article here.

The Conversation

Topics:  alcohol, bacon, food, health


Stay Connected

Update your news preferences and get the latest news delivered to your inbox.

Caboolture's Gymbaroo focuses on creating clever little kids

EARLY LEARNING: After two-and-a-half year old Alex flourished in GymbaROO, a program focused on advancing early development through play, his mum Penelope decided to start up a local group.

Alex's mum Penelope is on the cusp of opening her own Gymbaroo group

Change ahead for Moreton Bay region with disability access plan

ACCESS PLAN: Matt McCracken wants a disability plan from the council with more accessibility and pathways.

The council will join Logan, the Sunshine Coast, Gold Coast, Brisban

Better security for staff at Caboolture Hospital

Caboolture Hospital's Emergency Department's Dr Samantha Simpson, Dr Jonathon Thomson and nurse Rod McGregor are a lot happier and safer thanks to the arrival of security officers Vicky and James.

The majority of emergency department staff have experienced assault.

Local Partners

Teen girl goes missing in Burpengary

She is caucasian, about 155cm tall with blonde long hair, a slim build and has braces.

Beachmere's Steiner School to relocate

STEINER SCHOOL: The Steiner School's board member Francis Klugman, chairman Hugh Thompson, and principal Chris Jack in one of the current classrooms at the school.

Moreton Bay Birali Steiner School principal Chris Jack said the new

Caboolture's Gymbaroo focuses on creating clever little kids

EARLY LEARNING: After two-and-a-half year old Alex flourished in GymbaROO, a program focused on advancing early development through play, his mum Penelope decided to start up a local group.

Alex's mum Penelope is on the cusp of opening her own Gymbaroo group

Change ahead for Moreton Bay region with disability access plan

ACCESS PLAN: Matt McCracken wants a disability plan from the council with more accessibility and pathways.

The council will join Logan, the Sunshine Coast, Gold Coast, Brisban

Better security for staff at Caboolture Hospital

Caboolture Hospital's Emergency Department's Dr Samantha Simpson, Dr Jonathon Thomson and nurse Rod McGregor are a lot happier and safer thanks to the arrival of security officers Vicky and James.

The majority of emergency department staff have experienced assault.

Fishing club helps support crime prevention programs

Senior constable Kris Parker, Deception Bay PCYC head gymnastics coach Megan Howie and Sergeant Jeremy Arato.

Caboolture River Fishing and Boating Club's fundraiser is on Oct 16.

Rio Paralympics heroes welcomed home

WINNING HAUL: Swimmer Lakeisha 'Lucky' Patterson returned home with six medals from the 2016 Rio Paralympics to add to her collection.

Three athletes from the Moreton Bay region earnt nine medals at Rio.

Sick boy becomes firie for a day

LITTLE FIGHTER: Fireman Elias and brother Jack (left) with their favourite firie, Steve Gittens.

Sick boy becomes firie for a day

Classic car auction draws buyers from US, Dubai

"He wants everyone to enjoy the cars, the collection got too big'

'Baby' recreates famous Nirvana cover shot 25 years later

The baby from Nevermind album has recreated the iconic cover shot.

PREVIEW: Luke Cage origin story is a strong addition to MCU

Mike Colter in a scene from the TV series Marvel's Luke Cage.

MIKE Colter stars as latest Marvel superhero to get his own series.

Kate goes down fighting in heated Survivor elimination

Australian Survivor contestant Kate Campbell.

YOGA teacher's 'good guys' alliance fails to get off the ground.

Emily Blunt's (almost) singing career

Emily Blunt nearly became the British Britney Spears.

Angelina is blocking calls from Brad Pritt

Angelina Jolie has reportedly blocked Brad Pitt's number.

Apocalyptica 'seek and destroy' sceptics with 'master' set

Apocalyptica play Max Watts in Brisbane on their Shadowmaker Tour.

Review of final show of Apocalyptica's tour

$40million hotel, shops development project for Mackay

Mt Pleasant hotel and retirement accommodation, proposed at 194-202 Malcomson St.

$40m development to take Mackay to 'the next level'

Property 200m from ocean selling for just over $100K

BEACHCOMBER PARK: Work has started on a new $19.2 million development at Toogoom.

The estate's developer is offering huge discounts for early buyers.

UPDATE: Former rodeo champ's sale rained out, now back on

Larkhill local Ken Consiglio is having an auction of most of the things on his property.

'People kept showing up and we had to turn them away'

First stages of $25 million housing development underway

New development on Madsen Rd - The Springs.

The blocks of land are much bigger than usual

Couple build their own 'tiny house' for $45k

Holly Bowen and Oli Bucher built their "tiny house" themselves, only hiring a plumber and an electrician. Photo/supplied

The house, which is built on a trailer and can be towed.

Rocky proves prime real estate in latest REIQ report

Kas Woch sold this Wood St home in Depot Hill for $107,000 in August.

A new investor's market as Rocky house prices hit lowest in state