MORE Fibre – Those important microbes, which live at the end of our gut, thrive on fibre from our food, and use it to make important chemicals which help to; regulate appetite, blood glucose and energy levels, hormone production and immune function. Fibre also helps to produce a molecule (butyrate) which is the main fuel for the cells which make up our protective gut barrier. Having a healthy gut barrier is essential in regulating inflammation, which is a major factor in the development of chronic diseases, including diabetes, cancers, and Alzheimer’s. A minimum of 30g fibre/day is recommended, however research tells us the more fibre (especially from minimally processed sources), the greater the benefit. Fibre is found in whole grains, pulses (peas, beans and lentils), vegetables, fruit, nuts, seeds, herbs and spices. Remember, if you are introducing more fibre to start low and go slow to minimise gut symptoms. Do you have any leftover Brussel sprouts from Christmas? Check out this simple air fryer sprout and butter bean recipe.
MORE Nutrient Quality – The nutrient quality of a food, is of greater importance than the energy (calorie) content, when it comes to our gut health and our long-term health. For example, nuts, although energy dense (high in calories), are packed with fibre and other essential nutrients, and research tells us they have favourable effects on weight regulation and in reducing our risk of chronic disease. Simple swaps might include swapping salted crisps for salted peanuts or salted popcorn, swapping milk chocolate for a ‘darker’ chocolate (nudging towards one with a higher cocoa content and less added sugar). Check out these digital recipe cards, produced by Somersets’ healthier lifestyle team, to support with making simple low-cost meals with more nutrient quality.
MORE Diversity – different plant foods contain different fibres and different phytonutrients, which help to feed different strains of friendly bacteria in our gut, in turn producing different metabolites which help to keep us healthy. Having a diverse range of plants foods in our diet is associated with increased diversity of microbes within our gut. Check out this variety checklist, to support with increasing the diversity of foods in our diet. Additionally, check out this Blue Zone article on 5 easy ways to add more beans.
MORE Minimally Processed – Research tells us that the more minimally processed our foods, the greater the benefits for both our gut health and our long term health. More minimally processed foods have also been shown to offer greater benefit for regulation of appetite, weight, and blood glucose (energy levels) and reducing inflammation. Check out Tamara’s no cook couscous mix and match recipe card – this can be a helpful starting point to support a move away from ultra processed foods and includes tips for nudging towards more minimally processed whole grains and introducing low-cost pulses.
MORE Flavour – If we want to be healthier for longer, the foods we eat needs to taste good. Fat is not only important for carrying flavour, but it also helps us to absorb important fat-soluble vitamins. Over the past five decades, our food environment has become increasingly ultra processed and artificially flavoured. Additionally, our modern lifestyles mean many of us have missed out on basic cooking skills which would have been either handed down by parents, carers or Grandparents or taught in schools. Consider experimenting with a new recipe every so often to build your confidence with cooking. Check out our Recipes and good books leaflet, which includes QR codes for free online recipes, a list of good books and useful free blogs and websites to inspire you.
MORE Sustainable Habits – Science tells us that tiny habits when sustained can lead to big changes over time. Additionally, feedback from Focusing on MORE attendees is that this approach is sustainable at 6- and 12-months post training. Thinking ‘healthier’ rather than ‘healthy’ can be less overwhelming and seem more achievable. For example, adding that pinch of herbs and spices to your existing meal can be an easy win (adding more phytonutrients and more flavour). Check out this Ted talk on the power of tiny habits and view our Basic kitchen ingredients leaflet for guidance with shopping to help include more foods which benefit us most.
MORE Accessible – The Focusing on MORE messaging includes something for everyone, regardless of situation or socioeconomic status. For example, Somersets’ healthier lifestyle team have developed Kettle recipes for those in transient accommodation or who may only have access to a kettle, or those concerned about rising energy costs. We also have no cook recipes cards available on the Somerset council Focusing on MORE web page.
MORE Health Gain – Everyone one of us can be healthier, regardless of our shape, size, age or gender. Evidence tells us that an alarming number of ‘healthy weight’ people are metabolically unhealthy (more than 2/3rds!). Focusing on MORE aims to raise awareness that there is more to health than weight alone. Furthermore, healthier eating is not just for people living with obesity and type 2 diabetes. We can all make small steps to being healthier to reduce our risk of chronic disease and embed more prevention into our everyday lives or practice. Read our health gain leaflet for more information on health gains.