1 00:00:02,040 --> 00:00:04,120 Every day, we are bombarded with conflicting 2 00:00:04,120 --> 00:00:06,440 information about our favourite foods. 3 00:00:10,040 --> 00:00:13,400 One minute, we're told something is good for us, the next it's not, 4 00:00:13,400 --> 00:00:16,560 and we are left feeling guilty about what we are eating. 5 00:00:20,200 --> 00:00:22,280 So we've been wading through the confusion, 6 00:00:22,280 --> 00:00:24,880 to separate the scare stories from the truth, 7 00:00:24,880 --> 00:00:27,680 so that you can choose your food with confidence. 8 00:00:34,120 --> 00:00:36,920 Hello, and welcome to the series that goes behind the headlines 9 00:00:36,920 --> 00:00:40,360 to ask whether what we're eating is as good or as bad for us 10 00:00:40,360 --> 00:00:42,480 as some reports might lead us to believe. 11 00:00:42,480 --> 00:00:46,080 And today's programme is all about how powerful our food can be. 12 00:00:46,080 --> 00:00:48,280 If you think of it as fuel for your body, then what's 13 00:00:48,280 --> 00:00:50,440 the difference between how you should fill it up 14 00:00:50,440 --> 00:00:53,360 if you're going to do something active, or when you've got to get your 15 00:00:53,360 --> 00:00:56,600 head around something complicated and you need to give your brain a boost? 16 00:00:56,600 --> 00:01:00,920 But we'll also get to the bottom of whether your normal diet will give you the nutrients you need, or 17 00:01:00,920 --> 00:01:04,000 if you should be topping it up with extra vitamins and supplements. 18 00:01:04,000 --> 00:01:06,840 It can be very hard to keep up with the latest advice on that, 19 00:01:06,840 --> 00:01:09,400 and not all claims necessarily stack up. 20 00:01:09,400 --> 00:01:11,920 So, as we make all of that a little bit clearer, 21 00:01:11,920 --> 00:01:14,800 we'll find out which foods are the ones to eat and when, 22 00:01:14,800 --> 00:01:17,840 and how the wrong choice can make a real difference to your performance. 23 00:01:17,840 --> 00:01:21,280 - I hope you've taken the right choices today, then! - Well, I'm sure we'll find out. 24 00:01:21,280 --> 00:01:23,520 SHE LAUGHS 25 00:01:23,520 --> 00:01:26,280 Coming up on the programme today, some reports say they're 26 00:01:26,280 --> 00:01:29,480 essential for our health, others that they're a waste of money. 27 00:01:29,480 --> 00:01:32,040 We'll find out the truth about whether we really need 28 00:01:32,040 --> 00:01:33,600 vitamin supplements. 29 00:01:33,600 --> 00:01:38,280 I wouldn't necessarily look at a multivitamin as being anything that gives you significant amounts. 30 00:01:38,280 --> 00:01:41,080 It just fills in one or two cracks. 31 00:01:41,080 --> 00:01:43,480 We referee a milk bottle battle to see 32 00:01:43,480 --> 00:01:45,880 how good old-fashioned milk stacks up against 33 00:01:45,880 --> 00:01:49,560 the alternatives it's been claimed might be better for us. 34 00:01:49,560 --> 00:01:51,720 They're not necessarily a healthier choice, 35 00:01:51,720 --> 00:01:54,680 and I think that's important to know. 36 00:01:54,680 --> 00:01:57,800 And which foods are the best to power you through the day or to 37 00:01:57,800 --> 00:02:00,200 help you sleep? We have a test to find out. 38 00:02:06,920 --> 00:02:09,840 Now, first, a subject that really does divide opinion - vitamin 39 00:02:09,840 --> 00:02:12,960 supplements. The question is, do we need them? What do you think, Chris? 40 00:02:12,960 --> 00:02:15,760 Well, I'm not convinced these little bottles of vitamins you pick 41 00:02:15,760 --> 00:02:18,400 up in a chemist or supermarket, saying they've got this, that 42 00:02:18,400 --> 00:02:20,440 or the other in it, actually work. 43 00:02:20,440 --> 00:02:22,720 Now, I love you madly, but here we agree to disagree, 44 00:02:22,720 --> 00:02:25,720 and you're going to be a bit shocked at this, because I am... 45 00:02:25,720 --> 00:02:29,000 - I would say I'm almost addicted to vitamins and supplements. - OK. 46 00:02:29,000 --> 00:02:31,680 - This is my daily bag of supplements. - Wow. 47 00:02:31,680 --> 00:02:34,360 Everything in this I take in the morning or the evening, 48 00:02:34,360 --> 00:02:37,360 - because I am convinced about it. - And you feel better for taking them? 49 00:02:37,360 --> 00:02:39,320 I take them as a kind of insurance policy. 50 00:02:39,320 --> 00:02:42,080 Even if it is a panacea, so what? I feel better on it. 51 00:02:42,080 --> 00:02:45,880 But you see, the point is, there is an awful lot of disagreement 52 00:02:45,880 --> 00:02:48,800 over the whole subject, and even within the newspapers. Look at this 53 00:02:48,800 --> 00:02:53,520 one. "Taking vitamin D," which I do, "can help to slow mental decline." 54 00:02:53,520 --> 00:02:56,680 But look, in exactly the same newspaper, 55 00:02:56,680 --> 00:03:00,320 "Vitamin pills offer no benefits and may even cause harm, 56 00:03:00,320 --> 00:03:02,920 "a study finds." So, again, more contradiction. 57 00:03:02,920 --> 00:03:05,360 And in this series we're always talking about confusion, 58 00:03:05,360 --> 00:03:09,680 because you read one thing one week and a different thing the next, so what is the real truth? 59 00:03:09,680 --> 00:03:12,080 Well, I've been trying my best to find out. 60 00:03:15,160 --> 00:03:18,520 Vitamins and minerals are essential for keeping our bodies in tip-top 61 00:03:18,520 --> 00:03:22,200 condition, but not all of us are convinced that we're getting all 62 00:03:22,200 --> 00:03:26,520 the nutrients we need from our food, so we turn to supplements instead. 63 00:03:26,520 --> 00:03:30,800 I have to be honest and say I have used vitamins and supplements since I was 17. 64 00:03:30,800 --> 00:03:33,240 And I think that's because I used to go to the movies a lot 65 00:03:33,240 --> 00:03:36,600 and I used to read all my film books, which told me about all these 66 00:03:36,600 --> 00:03:39,840 film stars that took all these vitamins and they looked fantastic 67 00:03:39,840 --> 00:03:43,240 and lived long, and so I decided that I would take a multivitamin 68 00:03:43,240 --> 00:03:47,000 when I was about 17, and I tell you what, I've been on them ever since. 69 00:03:48,360 --> 00:03:51,480 As you've heard, I've been quite an advocate for the vitamin business. 70 00:03:51,480 --> 00:03:53,320 Some say I'm wasting my money, 71 00:03:53,320 --> 00:03:56,240 but I'm really struck by the number of stories in the press 72 00:03:56,240 --> 00:03:59,400 loudly declaring these pills aren't necessary and that a good 73 00:03:59,400 --> 00:04:01,920 diet can provide everything I need. 74 00:04:01,920 --> 00:04:04,880 And that those extra vitamins could even do me some harm. 75 00:04:04,880 --> 00:04:06,400 But I'm in good company. 76 00:04:06,400 --> 00:04:10,840 Almost a third of people in the UK take vitamin pills every day. 77 00:04:10,840 --> 00:04:12,160 - I do. - What do you take? 78 00:04:12,160 --> 00:04:14,120 Vitamin C, vitamin D. 79 00:04:14,120 --> 00:04:16,920 I take glucosamine and that sort of thing. 80 00:04:16,920 --> 00:04:19,800 - And why do you take that? - Just to keep me healthy, really. 81 00:04:19,800 --> 00:04:22,040 Because I've got osteoarthritis in my knees. 82 00:04:22,040 --> 00:04:25,760 - And was that advised to you by a doctor? - Yes, it was. 83 00:04:25,760 --> 00:04:28,880 There seems to be a supplement for every occasion and condition, 84 00:04:28,880 --> 00:04:31,760 but meanwhile, the debate continues to rage as to 85 00:04:31,760 --> 00:04:34,360 whether we actually need supplements at all. 86 00:04:36,000 --> 00:04:40,360 A 2013 study concluded that well-nourished adults DO get 87 00:04:40,360 --> 00:04:42,760 the nutrients they need simply from diet. 88 00:04:42,760 --> 00:04:44,720 So I was interested to know how many of us 89 00:04:44,720 --> 00:04:48,080 have any idea of the amount of vitamins we get from our food. 90 00:04:48,080 --> 00:04:51,080 What do you buy for vitamin C? 91 00:04:51,080 --> 00:04:54,400 Oh, I don't know. I don't know what's in them, no. 92 00:04:54,400 --> 00:04:57,600 - Would you know where to get vitamin D? - No. 93 00:04:57,600 --> 00:05:00,840 Would you know where you would get vitamin D in food? 94 00:05:00,840 --> 00:05:05,000 Erm, no, not really, no, to be honest, no. 95 00:05:05,000 --> 00:05:07,520 - Or magnesium? - Er, no. 96 00:05:07,520 --> 00:05:09,480 How about calcium? 97 00:05:10,920 --> 00:05:12,160 Erm... 98 00:05:13,360 --> 00:05:17,600 - Oh, that's like milk and stuff, isn't it? - Mm-hm. 99 00:05:17,600 --> 00:05:20,800 The multi-million pound advertising campaigns selling 100 00:05:20,800 --> 00:05:23,280 supplements are highly effective at making us 101 00:05:23,280 --> 00:05:26,040 feel that we need to buy their pills to make us healthier. 102 00:05:26,040 --> 00:05:30,080 But nutritional therapist Ian Marber thinks we forget just how 103 00:05:30,080 --> 00:05:34,880 easy it is to get our vitamins from good old-fashioned fruit and veg. 104 00:05:34,880 --> 00:05:39,120 Let's just talk about some of the nutrients in some of the common vegetables we buy day in, day out. 105 00:05:39,120 --> 00:05:42,000 All fruit and vegetables are going to be good sources of nutrients. 106 00:05:42,000 --> 00:05:44,560 Anything that is going to be dark green is going to have a 107 00:05:44,560 --> 00:05:47,080 lot of magnesium in it, and also probably a lot of calcium. 108 00:05:47,080 --> 00:05:49,920 Brussels sprouts are a bit like broccoli, because they contain 109 00:05:49,920 --> 00:05:52,880 that bitter taste that comes from something called glucosinolates, 110 00:05:52,880 --> 00:05:55,640 which actually have potential to combat some forms of cancer. 111 00:05:55,640 --> 00:05:59,520 - What about carrots? - Carrots give a lot of vitamin A, and beta-Carotene in there. 112 00:05:59,520 --> 00:06:01,920 Anything that's going to be bright orange or bright red, 113 00:06:01,920 --> 00:06:04,720 you're going to get beta-Carotene and also antioxidants as well. 114 00:06:04,720 --> 00:06:06,880 Then we come to one of my favourites, 115 00:06:06,880 --> 00:06:10,960 because I find that a banana with me in the car or in my bag or something 116 00:06:10,960 --> 00:06:14,640 is a really good standby, so is it really a good source of everything? 117 00:06:14,640 --> 00:06:17,200 It is a good source of minerals, especially potassium. 118 00:06:17,200 --> 00:06:20,200 You often see tennis players eating bananas, partly because they're 119 00:06:20,200 --> 00:06:23,320 portable and the fact the potassium is needed to ease sore muscles. 120 00:06:23,320 --> 00:06:25,480 Again, good value, portable, 121 00:06:25,480 --> 00:06:28,240 one of your five a day. Why wouldn't you have them? 122 00:06:29,800 --> 00:06:32,280 With all this wonderful food around us, it's sometimes 123 00:06:32,280 --> 00:06:35,920 hard to understand why it is that we need supplements at all. 124 00:06:35,920 --> 00:06:38,560 Because Ian says the typical multivitamin could be 125 00:06:38,560 --> 00:06:42,560 replicated to some degree by a surprisingly small amount of food. 126 00:06:44,000 --> 00:06:46,200 A bowl of vegetable soup. 127 00:06:46,200 --> 00:06:48,680 A chicken breast with two servings of vegetables, 128 00:06:48,680 --> 00:06:50,360 preferably one green and one orange, 129 00:06:50,360 --> 00:06:52,440 with some brown rice. 130 00:06:52,440 --> 00:06:57,440 And for pudding, some low-fat and low-sugar yoghurt and an apple. 131 00:06:57,440 --> 00:06:59,840 Have a meal like this every day and Ian says you 132 00:06:59,840 --> 00:07:03,560 could probably do away with a multivitamin pill altogether. 133 00:07:03,560 --> 00:07:07,160 Multivitamins are not necessary for the majority of people. 134 00:07:07,160 --> 00:07:11,000 That said, a multivitamin contains obviously the vast 135 00:07:11,000 --> 00:07:13,960 majority of the minerals and the vitamins that we need. 136 00:07:13,960 --> 00:07:17,480 Effectively, you probably would get most of those from having a decent diet. 137 00:07:17,480 --> 00:07:19,040 It's quite a useful thing to take, 138 00:07:19,040 --> 00:07:22,000 but I wouldn't necessarily look at a multivitamin as being anything 139 00:07:22,000 --> 00:07:25,720 that gives you significant amounts, it just fills in one or two cracks. 140 00:07:29,000 --> 00:07:31,520 A large number of experts would agree with Ian 141 00:07:31,520 --> 00:07:34,520 that in the UK, our diets are generally sufficient 142 00:07:34,520 --> 00:07:37,640 to get the vitamins we need. Although, like many people, 143 00:07:37,640 --> 00:07:40,760 the vitamins I take are recommended by a doctor. 144 00:07:40,760 --> 00:07:44,240 And it is a good idea to check with your doctor what you're actually taking, 145 00:07:44,240 --> 00:07:48,920 if only because some supplements may interfere with other medications. 146 00:07:48,920 --> 00:07:52,320 Like me, Carolyn Maloney from Leicester is a fan of vitamin 147 00:07:52,320 --> 00:07:55,800 supplements. She regularly takes fish oils, vitamin D 148 00:07:55,800 --> 00:08:00,280 and magnesium, as well as an effervescent vitamin C and zinc. 149 00:08:00,280 --> 00:08:03,280 I probably spend about £10 a month on supplements. 150 00:08:03,280 --> 00:08:04,840 I take cod liver oil. 151 00:08:04,840 --> 00:08:08,600 I have a propensity to arthritis. I find that helps me. 152 00:08:08,600 --> 00:08:11,680 Magnesium. I take the vitamin D. 153 00:08:11,680 --> 00:08:14,320 The vitamin C we tend to take, my husband and I, 154 00:08:14,320 --> 00:08:18,720 during the winter, when there is a lot more coughs and colds around. 155 00:08:18,720 --> 00:08:21,920 Carolyn goes to the gym and tries to eat healthily, 156 00:08:21,920 --> 00:08:23,960 but she still worries her diet doesn't give her 157 00:08:23,960 --> 00:08:27,160 enough of the essential vitamins her body needs. 158 00:08:27,160 --> 00:08:30,400 She takes supplements to make up any shortfall, but even so, 159 00:08:30,400 --> 00:08:33,120 she's not entirely sure she's getting it right. 160 00:08:33,120 --> 00:08:36,440 So we've asked Carolyn to keep a food diary so that Ian can see 161 00:08:36,440 --> 00:08:40,120 whether what she eats means those supplements just aren't necessary. 162 00:08:40,120 --> 00:08:41,680 I'll be interested to find out 163 00:08:41,680 --> 00:08:45,880 whether or not the effort that I'm making, in terms of choosing 164 00:08:45,880 --> 00:08:49,320 the right foods to eat, is actually making a difference, 165 00:08:49,320 --> 00:08:53,320 or whether or not I've just been a victim of hype. 166 00:08:53,320 --> 00:08:56,200 Ian quickly spots one widely-taken vitamin that 167 00:08:56,200 --> 00:08:59,680 he thinks Carolyn could be taking too much of. 168 00:08:59,680 --> 00:09:03,200 I understand that you take an effervescent vitamin C as well. 169 00:09:03,200 --> 00:09:05,360 - Why do you do that? - That's right, we do. 170 00:09:05,360 --> 00:09:08,200 Both my husband and I tend to take that in the winter. 171 00:09:08,200 --> 00:09:12,240 We both work in the health service, surrounded by sick people, so 172 00:09:12,240 --> 00:09:15,480 therefore we try to enhance our immunity. 173 00:09:15,480 --> 00:09:18,640 The evidence to support vitamin C and sort of avoiding coughs 174 00:09:18,640 --> 00:09:22,040 and colds is not quite robust. 175 00:09:22,040 --> 00:09:25,840 Carolyn's supplement contains more than 20 times the recommended 176 00:09:25,840 --> 00:09:27,760 daily intake of vitamin C. 177 00:09:27,760 --> 00:09:30,440 And most of that will be wasted because her body will only 178 00:09:30,440 --> 00:09:33,120 use the vitamin C it needs and then get rid of the rest. 179 00:09:33,120 --> 00:09:35,000 You're having an awful lot there, 180 00:09:35,000 --> 00:09:37,560 but in a way it sort of compensates the fact you're not 181 00:09:37,560 --> 00:09:40,440 having much in the way of fruit and vegetables, and obviously not 182 00:09:40,440 --> 00:09:43,520 having potatoes and sweet potatoes, which are good sources. 183 00:09:43,520 --> 00:09:47,400 The same effervescent tablet contains 15 milligrams of zinc, 184 00:09:47,400 --> 00:09:51,280 which helps to boost the immune system, but Carolyn's diet is already rich 185 00:09:51,280 --> 00:09:55,760 in poultry, nuts and seeds, which are naturally good sources of zinc. 186 00:09:55,760 --> 00:09:59,640 It's not just Carolyn's jumbo-sized supplements that might not be necessary. 187 00:09:59,640 --> 00:10:02,800 Some other effervescent vitamins also give the sort of doses 188 00:10:02,800 --> 00:10:05,880 - that many of us just don't need. - For instance, your typical, 189 00:10:05,880 --> 00:10:09,440 one of the better known ones has got 900%. 190 00:10:09,440 --> 00:10:13,160 So that's nine times more of the RDA recommended daily allowance 191 00:10:13,160 --> 00:10:18,360 of vitamin B1, vitamin B2, it's got 500% of vitamin B6. 192 00:10:18,360 --> 00:10:20,840 So, significantly more than you need. 193 00:10:22,080 --> 00:10:25,000 As well as the vitamins you know you're getting when you buy 194 00:10:25,000 --> 00:10:28,120 an effervescent supplement, there are other ingredients that might 195 00:10:28,120 --> 00:10:29,680 come as a bit of a surprise, 196 00:10:29,680 --> 00:10:32,520 including very high levels of sodium and salt. 197 00:10:32,520 --> 00:10:34,600 Too much salt can raise the blood pressure 198 00:10:34,600 --> 00:10:37,360 and lead to heart attacks and strokes, so if you're taking 199 00:10:37,360 --> 00:10:41,400 an effervescent every day, it's crucial you know how much is inside. 200 00:10:42,720 --> 00:10:44,840 A closer look at Carolyn's diet 201 00:10:44,840 --> 00:10:48,160 reveals there are other supplements Ian thinks she's taking too much of. 202 00:10:49,520 --> 00:10:52,520 She's taking 500mg of magnesium before sleep. 203 00:10:52,520 --> 00:10:53,760 That's a lot of magnesium, 204 00:10:53,760 --> 00:10:56,960 and certainly magnesium does help with relaxing muscles, 205 00:10:56,960 --> 00:11:00,760 which is important. However, it relaxes all muscles, including the digestive system, 206 00:11:00,760 --> 00:11:02,880 so that's certainly more than I would recommend. 207 00:11:02,880 --> 00:11:05,160 There's no particular harm in taking that level, 208 00:11:05,160 --> 00:11:08,600 but I wouldn't recommending anyone started anywhere near that. 209 00:11:08,600 --> 00:11:12,360 Carolyn says she uses magnesium to help relax after exercise - 210 00:11:12,360 --> 00:11:15,280 but Ian says that a banana would do the job just as well. 211 00:11:15,280 --> 00:11:18,040 There is, however, one key vitamin that Ian agrees 212 00:11:18,040 --> 00:11:21,160 Carolyn should be getting through a supplement, and that's Vitamin D, 213 00:11:21,160 --> 00:11:25,320 - which we get mostly from sunshine. - You're taking vitamin D. I think you're taking the right amount 214 00:11:25,320 --> 00:11:27,960 there, that's something that I would suggest you keep doing. 215 00:11:27,960 --> 00:11:31,600 Would there be anything I could perhaps eat naturally 216 00:11:31,600 --> 00:11:34,160 to enhance my vitamin D? 217 00:11:34,160 --> 00:11:37,280 There is, in fact. If you had some oily fish, that would help. 218 00:11:37,280 --> 00:11:39,720 Vitamin D is hard to get from food, 219 00:11:39,720 --> 00:11:43,480 so taking it in a supplement is recommended for anyone over 65 220 00:11:43,480 --> 00:11:46,120 and those who aren't exposed to the sun very often. 221 00:11:46,120 --> 00:11:49,640 And last year, a group of government health advisors recommended 222 00:11:49,640 --> 00:11:52,760 that everyone should increase their vitamin D intake, 223 00:11:52,760 --> 00:11:56,480 because most of us only get half the vitamin D we actually need. 224 00:11:56,480 --> 00:11:59,640 As a result, it's the one supplement that is generally believed 225 00:11:59,640 --> 00:12:02,640 lots of us could benefit from. But as with all of them, 226 00:12:02,640 --> 00:12:04,640 do get your GP's advice first. 227 00:12:04,640 --> 00:12:07,280 And there's no doubt that when it is possible to get 228 00:12:07,280 --> 00:12:10,760 nutrients from food, that's always going to be the best choice. 229 00:12:10,760 --> 00:12:13,360 When you get nutrients from natural sources, you're getting 230 00:12:13,360 --> 00:12:16,360 everything else that goes alongside it, and also things like fibre, 231 00:12:16,360 --> 00:12:19,080 you're getting fat, you're getting protein, carbohydrate. 232 00:12:19,080 --> 00:12:21,240 So everything else that works with that nutrient. 233 00:12:22,720 --> 00:12:26,120 Vitamin supplements can be useful to plug the gaps in our diet 234 00:12:26,120 --> 00:12:28,520 because, as you'll see later on, there are essential 235 00:12:28,520 --> 00:12:32,080 nutrients like selenium, which is no longer easy to get from food. 236 00:12:32,080 --> 00:12:35,240 But the official government advice is that eating a balanced 237 00:12:35,240 --> 00:12:39,280 diet is the best way for most people to get their essential vitamins. 238 00:12:39,280 --> 00:12:41,880 That said, supplements are recommended for some 239 00:12:41,880 --> 00:12:43,960 particular groups. For example, 240 00:12:43,960 --> 00:12:49,080 it's advised that children under five are given vitamins A, C and D. 241 00:12:49,080 --> 00:12:52,240 And pregnant women will benefit from extra folic acid. 242 00:12:52,240 --> 00:12:53,680 But for the rest of us, 243 00:12:53,680 --> 00:12:56,560 before rushing to spend money on supplements we might not need, 244 00:12:56,560 --> 00:12:59,640 the best advice is to take a closer look at what we're actually 245 00:12:59,640 --> 00:13:03,720 eating, because chances are you're getting those nutrients already. 246 00:13:03,720 --> 00:13:06,920 The chance of being deficient in this country is thankfully 247 00:13:06,920 --> 00:13:08,320 really, really low. 248 00:13:08,320 --> 00:13:12,320 That doesn't mean we couldn't benefit from taking some more, or having some more in our food. 249 00:13:12,320 --> 00:13:15,080 But unless you've got a really, really appalling diet, 250 00:13:15,080 --> 00:13:17,800 or are on a very low-calorie diet or, alternatively, 251 00:13:17,800 --> 00:13:21,160 are in a situation where you're really not eating very much, 252 00:13:21,160 --> 00:13:23,080 then you don't need supplements. 253 00:13:29,400 --> 00:13:31,760 Now, there are some foods that really boost your energy 254 00:13:31,760 --> 00:13:34,200 and make you feel ready to take on the world. That's why 255 00:13:34,200 --> 00:13:36,560 so many of us start the morning with a cup of coffee. 256 00:13:36,560 --> 00:13:40,000 But you know, other foods can make you feel drowsy or even make 257 00:13:40,000 --> 00:13:41,800 the whole body feel a bit sluggish. 258 00:13:41,800 --> 00:13:44,360 We've probably all got our own foods we swear by - 259 00:13:44,360 --> 00:13:46,600 not necessarily backed up by proof or science - 260 00:13:46,600 --> 00:13:50,200 but there are foods that really do have tried and tested powers. 261 00:13:50,200 --> 00:13:53,480 So we wanted to see how different foods affect your exercise, your 262 00:13:53,480 --> 00:13:56,560 sleep, or even how you'll get through a long, hard day. 263 00:13:58,520 --> 00:14:01,960 The food we eat has a crucial impact on how we feel, 264 00:14:01,960 --> 00:14:04,680 so being able to predict the effects a particular meal will 265 00:14:04,680 --> 00:14:07,120 have on your body could make all the difference. 266 00:14:07,120 --> 00:14:11,160 I'd love to know which foods would most help MY working day. 267 00:14:11,160 --> 00:14:14,000 But when the papers just don't seem to agree on which 268 00:14:14,000 --> 00:14:17,240 foods are the right ones for the job, it's not easy knowing 269 00:14:17,240 --> 00:14:20,160 whether your lunch is going to send you to sleep, your dinner's going 270 00:14:20,160 --> 00:14:24,000 to keep you up all night, or your snacks will stop you in your tracks. 271 00:14:25,320 --> 00:14:27,840 I buy and sell fruit and veg for a living. 272 00:14:27,840 --> 00:14:30,480 On the one hand, that means I've got access to plenty of healthy 273 00:14:30,480 --> 00:14:33,360 food, but it also means lots of early mornings. 274 00:14:33,360 --> 00:14:36,680 That would be fine if I could get to bed early, but a young family 275 00:14:36,680 --> 00:14:40,360 and my other job on the telly don't always make that easy. 276 00:14:40,360 --> 00:14:44,400 So, to find out how the food I eat can help me conquer a busy day, 277 00:14:44,400 --> 00:14:47,560 I've called in nutritionist Charlotte Stirling-Reed. 278 00:14:48,680 --> 00:14:51,880 - So, Charlotte, are you a firm believer that food is fuel? - Yep. 279 00:14:51,880 --> 00:14:55,360 I guess the food that we eat every day is what gives us our energy. 280 00:14:55,360 --> 00:14:57,920 It gives us the ability for us to be able to get up and go to work 281 00:14:57,920 --> 00:14:59,960 and do all of the things we need to every day. 282 00:14:59,960 --> 00:15:02,800 So, without a doubt, food is our fuel, yes. 283 00:15:02,800 --> 00:15:05,440 Tomorrow, I'll be up and about for 18 hours, 284 00:15:05,440 --> 00:15:08,000 so I've asked Charlotte to come up with a meal plan full 285 00:15:08,000 --> 00:15:11,880 of foods that will most effectively fuel my body and my brain. 286 00:15:11,880 --> 00:15:14,960 But first, she needs to knock some bad habits on the head. 287 00:15:14,960 --> 00:15:17,360 Like a lot of people, when you're tired, 288 00:15:17,360 --> 00:15:20,080 when your sugar levels start to dip a little bit, I'm guilty of 289 00:15:20,080 --> 00:15:23,400 grabbing an energy drink, having a coffee or maybe a bar of chocolate. 290 00:15:23,400 --> 00:15:25,600 What you're suggesting is very, very common. 291 00:15:25,600 --> 00:15:28,880 Actually, those aren't necessarily healthy food options. 292 00:15:28,880 --> 00:15:32,120 'So the meal plan Charlotte's put together is packed with things that 293 00:15:32,120 --> 00:15:36,240 'ARE good for me and will help me power me through my busy day tomorrow.' 294 00:15:36,240 --> 00:15:39,920 I'll be up at 3am, then straight off to the wholesale market for work. 295 00:15:39,920 --> 00:15:43,280 I'd normally just have a coffee to kick off the day. 296 00:15:43,280 --> 00:15:45,880 When I get to the office around six, it's normally cereal 297 00:15:45,880 --> 00:15:50,080 and toast for breakfast, followed by a sandwich for lunch at about 12. 298 00:15:50,080 --> 00:15:53,240 Then, when I finish work at four, it's peak snacking time for me. 299 00:15:53,240 --> 00:15:55,520 Perhaps an energy drink or a chocolate bar. 300 00:15:55,520 --> 00:15:57,440 But not tomorrow! 301 00:15:57,440 --> 00:16:00,320 After I finish in the office, I need to drive into London to do 302 00:16:00,320 --> 00:16:02,920 some work for my other job with the BBC. 303 00:16:02,920 --> 00:16:07,840 That should take two or three hours. Then I'll finally be home around nine or ten at night. 304 00:16:07,840 --> 00:16:10,800 Charlotte's meal plan has a LOT resting on it! 305 00:16:10,800 --> 00:16:13,320 What I've decided, because I know you don't normally have 306 00:16:13,320 --> 00:16:16,880 breakfast until about seven o'clock, is to try and encourage you to eat some fruit. 307 00:16:16,880 --> 00:16:19,880 So something like a banana is a really good option for you to 308 00:16:19,880 --> 00:16:23,120 have in the morning, just to give you a little bit of a boost 309 00:16:23,120 --> 00:16:25,920 of energy to get you through that first part of the morning. 310 00:16:25,920 --> 00:16:28,680 OK, that's nice and easy. I can do that. You can do that on the run, 311 00:16:28,680 --> 00:16:31,440 I can do that in the car on my way to the market. 312 00:16:31,440 --> 00:16:34,880 OK, brilliant. I've then got a really nice, hearty 313 00:16:34,880 --> 00:16:37,480 - breakfast for you, which is going to be... - Bacon and eggs? 314 00:16:37,480 --> 00:16:39,880 No, afraid not, not this time. 315 00:16:39,880 --> 00:16:42,000 - It's going to be porridge oats. - OK. 316 00:16:42,000 --> 00:16:46,120 It's high in energy, lots of B vitamins and also fibre, 317 00:16:46,120 --> 00:16:49,120 which should help keep you a bit fuller for longer. 318 00:16:49,120 --> 00:16:53,320 Hopefully you won't have that need to graze or have any other foods, 319 00:16:53,320 --> 00:16:55,600 really, until lunch. 320 00:16:55,600 --> 00:16:58,080 Charlotte's meal plan is all about foods that will 321 00:16:58,080 --> 00:17:01,880 release their energy slowly to keep me going all day long. 322 00:17:01,880 --> 00:17:05,760 OK, so it's three o'clock in the morning, I've got a really busy day. 323 00:17:05,760 --> 00:17:08,160 I wouldn't ordinarily have anything to eat at this time, 324 00:17:08,160 --> 00:17:10,760 but Charlotte suggested having a banana, just to kick start 325 00:17:10,760 --> 00:17:13,960 things and take me through to breakfast, so...here goes. 326 00:17:16,680 --> 00:17:19,920 Over the next few hours, the banana does seem to do its stuff, 327 00:17:19,920 --> 00:17:23,840 helped of course by a few sneaky samples at the market, too. 328 00:17:23,840 --> 00:17:26,880 But it's not just ME testing out a different meal plan. 329 00:17:26,880 --> 00:17:30,040 200 miles away from MY working day, there's a group 330 00:17:30,040 --> 00:17:33,480 of Manchester footballers that need a hand to power them on the pitch. 331 00:17:33,480 --> 00:17:34,800 Because at the moment, 332 00:17:34,800 --> 00:17:38,760 this trio from the Ashton Panthers don't exactly eat like champions. 333 00:17:41,240 --> 00:17:45,080 Rachel, Kay and Charlotte's typical pre-match snack is a quick fix 334 00:17:45,080 --> 00:17:48,360 that can make them feel sluggish on the pitch. 335 00:17:48,360 --> 00:17:51,360 Normally, I just have takeaways on training days, which makes me 336 00:17:51,360 --> 00:17:53,160 feel really heavy when I'm running round. 337 00:17:53,160 --> 00:17:56,400 Usually just like a sandwich from... Like a meal deal sandwich. 338 00:17:56,400 --> 00:17:59,080 - Maybe a chocolate bar. - To be honest, it's just pure laziness. 339 00:17:59,080 --> 00:18:01,040 At a push, I cook myself some noodles, 340 00:18:01,040 --> 00:18:03,200 but it is just usually like, some toast. 341 00:18:03,200 --> 00:18:07,480 - By noodles, do you mean instant noodles? - Yeah, chicken Super Noodles. 342 00:18:07,480 --> 00:18:10,160 So, just like me, the girls are getting their own meal 343 00:18:10,160 --> 00:18:13,680 plan from Charlotte so they can better utilise their food as fuel. 344 00:18:13,680 --> 00:18:17,160 But in their case, it's full of foods that should help them up their game. 345 00:18:17,160 --> 00:18:20,320 Something their current diets definitely don't do. 346 00:18:20,320 --> 00:18:22,200 Their diets are quite high in junk. 347 00:18:22,200 --> 00:18:25,760 What we want them to be doing is choosing healthier options which are going to help 348 00:18:25,760 --> 00:18:28,520 to fuel their bodies, provide nutrients, 349 00:18:28,520 --> 00:18:32,280 and hopefully help them to feel better, more motivated and might 350 00:18:32,280 --> 00:18:35,400 actually help them to perform better during their football training. 351 00:18:37,080 --> 00:18:39,880 For breakfast, Charlotte's giving the girls porridge with seeds 352 00:18:39,880 --> 00:18:42,680 and berries, followed by a mid-morning snack of fruit. 353 00:18:42,680 --> 00:18:45,920 For lunch it will be salmon and a quinoa salad with greens. 354 00:18:45,920 --> 00:18:47,880 And for dinner, chicken, potatoes 355 00:18:47,880 --> 00:18:51,960 and veg, with a healthy desert of low-fat Greek yoghurt and dried fruit. 356 00:18:53,560 --> 00:18:55,520 I would never eat any of that stuff! 357 00:18:55,520 --> 00:18:59,440 I would eat a ham sandwich at a push. Yeah, never. 358 00:18:59,440 --> 00:19:01,680 I wouldn't even know how to cook half of it. 359 00:19:01,680 --> 00:19:05,360 Something like fish and salmon contains plenty of protein. 360 00:19:05,360 --> 00:19:08,880 Again, really good for replenishing muscle stores 361 00:19:08,880 --> 00:19:12,840 and also for helping to keep people full for a little bit longer. 362 00:19:12,840 --> 00:19:15,600 Also, the fish contains healthy fats, which is 363 00:19:15,600 --> 00:19:19,160 a really important element that we need to get throughout the day. 364 00:19:19,160 --> 00:19:23,360 And there's more protein-packed muscle-fuelling foods after training 365 00:19:23,360 --> 00:19:25,800 to help their bodies quickly recover. 366 00:19:25,800 --> 00:19:30,400 It's a radical change to their usual diet - but they're up for the challenge. 367 00:19:30,400 --> 00:19:35,000 It sounds interesting, to say the least. They say, like, fruit and veg does energise you, but 368 00:19:35,000 --> 00:19:39,160 I'm not sure how much it will impact my performance. 369 00:19:39,160 --> 00:19:42,120 To help us monitor the results, we've recorded how many 370 00:19:42,120 --> 00:19:44,880 calories football captain Charlotte would typically 371 00:19:44,880 --> 00:19:47,840 burn on a training session, fuelled by her normal diet. 372 00:19:47,840 --> 00:19:50,440 And we'll measure what she burns after trying the new 373 00:19:50,440 --> 00:19:53,400 diet to see what difference it's made to her game. 374 00:19:56,320 --> 00:19:58,240 Back in London, I've left the market 375 00:19:58,240 --> 00:20:00,600 and I'm just about to start my day in the office. 376 00:20:00,600 --> 00:20:03,200 Normally, I might not have had anything to eat all morning, 377 00:20:03,200 --> 00:20:07,240 but I've got to admit, I'm feeling better after that 3am banana. 378 00:20:07,240 --> 00:20:11,200 I can't say I'm excited about what's coming up for breakfast, though. 379 00:20:11,200 --> 00:20:14,800 Ordinarily, I'd have cereal and some toast, but Charlotte suggested 380 00:20:14,800 --> 00:20:18,160 I have porridge, she said it would keep me fuller for longer. 381 00:20:18,160 --> 00:20:21,800 I put some raisins and nuts and seeds in it, like she suggested. 382 00:20:24,880 --> 00:20:26,840 Not the tastiest thing I've ever had, 383 00:20:26,840 --> 00:20:29,440 but if it keeps me full till lunch, that's great. 384 00:20:29,440 --> 00:20:33,000 And with some snacks that Charlotte recommended on hand by my desk, 385 00:20:33,000 --> 00:20:36,600 some nuts and some plain popcorn, I've been able to keep my energy 386 00:20:36,600 --> 00:20:38,960 levels up without turning to the bad snacks 387 00:20:38,960 --> 00:20:40,800 that Charlotte warned me about. 388 00:20:41,920 --> 00:20:44,840 So I'm already starting to see how even the small changes 389 00:20:44,840 --> 00:20:47,960 to my usual routine can make a difference to how I feel. 390 00:20:47,960 --> 00:20:50,400 But will our footballers get the same benefit? 391 00:20:50,400 --> 00:20:54,280 After their last training session, nutritionist Charlotte swapped the girls' takeaways 392 00:20:54,280 --> 00:20:58,000 and treats for some fresh fruit, fish and complex carbohydrates. 393 00:20:58,000 --> 00:20:59,960 It was a lot compared to what I usually eat, 394 00:20:59,960 --> 00:21:03,160 because I'd just eat one big meal at lunch. It was a lot healthier. 395 00:21:03,160 --> 00:21:05,880 I don't feel bloated like I usually... If I just eat a sandwich 396 00:21:05,880 --> 00:21:07,400 or something before training, 397 00:21:07,400 --> 00:21:09,640 I usually feel a bit bloated off the bread, 398 00:21:09,640 --> 00:21:12,920 which hopefully will impact my training, but we'll find out. 399 00:21:12,920 --> 00:21:15,640 But the true test will be what happens as their next 400 00:21:15,640 --> 00:21:17,560 training session gets underway. 401 00:21:20,400 --> 00:21:23,280 And at half-time, our nutritionist is armed with bananas to give 402 00:21:23,280 --> 00:21:25,240 the girls a quick boost of energy. 403 00:21:25,240 --> 00:21:27,800 - How are you guys all feeling? Tired? - Tired! 404 00:21:27,800 --> 00:21:29,440 THEY LAUGH 405 00:21:29,440 --> 00:21:31,840 Might be all right after this. 406 00:21:31,840 --> 00:21:33,560 With their blood sugars boosted, 407 00:21:33,560 --> 00:21:36,960 the girls all felt they played better than they usually would. 408 00:21:36,960 --> 00:21:41,000 I felt a lot lighter, so I felt like I could run a little bit more. 409 00:21:41,000 --> 00:21:44,960 - Towards the second half, I think I felt I had more energy than usual. - OK, that's really good. 410 00:21:44,960 --> 00:21:47,480 - I think the banana helped in between, actually. - Yeah. 411 00:21:47,480 --> 00:21:50,800 I think that gave me a little second wind to carry on. 412 00:21:50,800 --> 00:21:54,080 They might say they performed better, but we'll only know for sure 413 00:21:54,080 --> 00:21:57,680 after measuring how many calories team-captain Charlotte burned off. 414 00:21:57,680 --> 00:21:59,440 If it's more than last time, it's a 415 00:21:59,440 --> 00:22:03,000 good indicator that the new food plan gave her more energy, 416 00:22:03,000 --> 00:22:06,440 increased her stamina and made her play harder on the pitch. 417 00:22:09,040 --> 00:22:13,920 So, last week, we had you expending 298 calories. 418 00:22:13,920 --> 00:22:17,760 This week, we've got you expending 381. 419 00:22:17,760 --> 00:22:21,840 So it seems like perhaps you were running a little bit more, but 420 00:22:21,840 --> 00:22:25,600 generally you've expended more calories this week than you did last week. 421 00:22:25,600 --> 00:22:29,920 I'm made up with that, yeah. Because I did doubt your diet plan, to be honest, I'm not going to lie! 422 00:22:29,920 --> 00:22:32,040 I didn't know how beneficial it was going to be, 423 00:22:32,040 --> 00:22:36,440 but it seems to have paid off, so I will try and keep up with it. 424 00:22:36,440 --> 00:22:39,720 So that's nearly 100 extra calories burnt on the pitch. 425 00:22:39,720 --> 00:22:42,160 And while it's not the most scientific test around, 426 00:22:42,160 --> 00:22:44,960 nutritionist Charlotte is pretty convinced any improvement is 427 00:22:44,960 --> 00:22:46,520 down to what they ate. 428 00:22:46,520 --> 00:22:49,200 What do you think about trying to get the rest of your team to 429 00:22:49,200 --> 00:22:52,360 maybe join in, make a couple of the changes that you've found 430 00:22:52,360 --> 00:22:54,080 have been beneficial to you guys? 431 00:22:54,080 --> 00:22:57,160 I think they'd all go for a banana at half-time, for definite. 432 00:22:57,160 --> 00:22:59,160 - We'll be on banana duty from now on. - THEY LAUGH 433 00:22:59,160 --> 00:23:01,320 - You might see yourselves... - Top of the league! 434 00:23:01,320 --> 00:23:03,440 THEY LAUGH 435 00:23:03,440 --> 00:23:06,040 But it's not just when you're being active that you might see 436 00:23:06,040 --> 00:23:08,680 a benefit from rethinking what you choose to eat. 437 00:23:08,680 --> 00:23:11,600 Later in the programme, we'll see how changing their diet could 438 00:23:11,600 --> 00:23:15,240 help these night shift workers sleep better on their nights off. 439 00:23:15,240 --> 00:23:17,600 And find out if I was able to stick to MY diet plan 440 00:23:17,600 --> 00:23:20,000 for the rest of that busy working day, or 441 00:23:20,000 --> 00:23:22,960 if in the end, my usual bad habits got the better of me. 442 00:23:27,280 --> 00:23:31,360 Still to come, full-fat, semi-skimmed, almond or soya. 443 00:23:31,360 --> 00:23:33,960 Which milk will win the battle of the bottles? 444 00:23:39,720 --> 00:23:41,880 The food we eat has amazing powers 445 00:23:41,880 --> 00:23:44,760 and can help our bodies conquer all sorts of common conditions. 446 00:23:47,240 --> 00:23:51,040 Everyday, GP doctor Rangan Chatterjee sees patients whose 447 00:23:51,040 --> 00:23:55,160 problems could be helped - or even solved - by changing their diet. 448 00:23:55,160 --> 00:23:58,440 So we asked him to share some of his secrets. 449 00:23:58,440 --> 00:24:01,360 Today, we're looking at foods that can affect arguably 450 00:24:01,360 --> 00:24:04,440 the most vital organ in the body - the brain. 451 00:24:04,440 --> 00:24:07,120 You may have heard that omega-3 and oily fish can be 452 00:24:07,120 --> 00:24:11,000 good for your brain, but there's other foods that can help as well. 453 00:24:11,000 --> 00:24:13,720 First up, foods that can make us feel happy, and they're 454 00:24:13,720 --> 00:24:17,000 a lot more than the go-to treats that we normally use 455 00:24:17,000 --> 00:24:18,200 to lift our moods. 456 00:24:18,200 --> 00:24:21,400 Serotonin is a chemical you have probably already heard of. 457 00:24:21,400 --> 00:24:23,560 It's famous for actually helping to cheer us up. 458 00:24:23,560 --> 00:24:25,560 You may know it as one of the chemicals that's 459 00:24:25,560 --> 00:24:26,920 found in chocolates. 460 00:24:29,120 --> 00:24:31,920 It's dark chocolate that increases serotonin levels - 461 00:24:31,920 --> 00:24:35,760 with products containing 85% cocoa being the most effective - 462 00:24:35,760 --> 00:24:38,080 although this temporary brain boost 463 00:24:38,080 --> 00:24:40,520 typically only lasts one or two hours. 464 00:24:40,520 --> 00:24:43,600 However, serotonin levels can also be boosted by eating foods 465 00:24:43,600 --> 00:24:45,080 such as eggs or cheese, 466 00:24:45,080 --> 00:24:48,600 fruits such as pineapple, or even meats such as turkey. 467 00:24:49,840 --> 00:24:52,760 There are also feel-good foods that can help our brains cope with 468 00:24:52,760 --> 00:24:55,760 the daily stresses of life, including one you'd probably 469 00:24:55,760 --> 00:24:58,920 never have guessed would lighten your mood. 470 00:24:58,920 --> 00:25:00,600 First of all, there's spinach. 471 00:25:00,600 --> 00:25:03,800 Now, spinach may not be your normal go-to food when you're 472 00:25:03,800 --> 00:25:08,200 feeling stressed, but actually it's rich in something called magnesium. 473 00:25:08,200 --> 00:25:10,840 Magnesium can really help us 474 00:25:10,840 --> 00:25:13,520 feel a greater sense of wellbeing, it can help us relax, 475 00:25:13,520 --> 00:25:17,560 because it helps regulate the master stress hormone cortisol. 476 00:25:17,560 --> 00:25:20,760 Other magnesium-rich foods include dark leafy greens such as kale, 477 00:25:20,760 --> 00:25:24,760 but also nuts, avocados, eggs and salmon. 478 00:25:24,760 --> 00:25:27,120 As well as influencing how we feel, 479 00:25:27,120 --> 00:25:30,600 our diet plays a significant role in keeping the brain healthy. 480 00:25:30,600 --> 00:25:33,520 And a whole host of foods can help ward off what remains to be 481 00:25:33,520 --> 00:25:35,600 one of the biggest killers in the UK. 482 00:25:36,720 --> 00:25:39,480 Strokes affect over 100,000 people in the UK 483 00:25:39,480 --> 00:25:43,080 every single year, and the commonest type of stroke is where we 484 00:25:43,080 --> 00:25:46,400 get a blockage in blood flow to a particular part of your brain. 485 00:25:46,400 --> 00:25:50,800 Those who are obese or overweight are at a greater risk from strokes. 486 00:25:50,800 --> 00:25:53,920 As a GP, I'd always say that your best way of reducing 487 00:25:53,920 --> 00:25:56,040 the likelihood of getting a stroke 488 00:25:56,040 --> 00:26:00,520 is by cutting down unhealthy, processed, fatty foods 489 00:26:00,520 --> 00:26:05,200 such as processed bacon, processed sausages, sugary drinks. 490 00:26:05,200 --> 00:26:09,960 And instead of those, concentrating on fresh fruit and veg. 491 00:26:09,960 --> 00:26:13,760 You know, berries, broccoli, spinach, bananas, but also 492 00:26:13,760 --> 00:26:15,480 a more Mediterranean-type diet. 493 00:26:15,480 --> 00:26:18,320 So, oily fish such as salmon, and things such as avocado 494 00:26:18,320 --> 00:26:21,560 and olives, as well as lots of olive oil. 495 00:26:21,560 --> 00:26:24,240 Shaun Lloyd, a former HGV driver from Lincolnshire, 496 00:26:24,240 --> 00:26:27,000 had a stroke in 2012. 497 00:26:27,000 --> 00:26:31,600 At the time of my stroke, I was 28st. Basically, what 498 00:26:31,600 --> 00:26:35,080 I was eating was the all-day breakfast, don't forget, I'll have 499 00:26:35,080 --> 00:26:38,440 some of that, and loads of chocolate, 500 00:26:38,440 --> 00:26:41,840 which was no way to carry on. 501 00:26:41,840 --> 00:26:47,240 We have proper meals now, one at breakfast, dinner and tea. 502 00:26:47,240 --> 00:26:51,880 Yeah? And we have loads and loads of vegetables. 503 00:26:51,880 --> 00:26:55,840 I managed to lose 12st and I'm now down to 16. 504 00:26:55,840 --> 00:26:58,200 And hopefully that is where I'm going to be. 505 00:26:58,200 --> 00:27:02,200 And just to show you how things are, I used to wear this all the time. 506 00:27:02,200 --> 00:27:05,040 Yeah? At 28st. 507 00:27:05,040 --> 00:27:08,720 - And as you can see, I have lost a bit. - Good man. 508 00:27:08,720 --> 00:27:11,520 There's no shortage of other foods that can give your brain 509 00:27:11,520 --> 00:27:12,960 a quick fix. 510 00:27:12,960 --> 00:27:15,880 Rich in vitamin C are blackcurrants, red peppers 511 00:27:15,880 --> 00:27:20,200 and kiwis. They are very good for increasing mental agility, while broccoli 512 00:27:20,200 --> 00:27:23,920 is a great source of vitamin K, known to enhance brain function. 513 00:27:25,760 --> 00:27:28,400 And if you can't remember where you left your keys, like me, 514 00:27:28,400 --> 00:27:31,560 foods that can help with short-term memory include zinc-rich 515 00:27:31,560 --> 00:27:35,760 pumpkin seeds, blueberries and the herb sage. 516 00:27:35,760 --> 00:27:39,760 But sadly, it's not true that there's any miracle food that 517 00:27:39,760 --> 00:27:43,800 boosts your brain to such an extent that you'll end up even more clever. 518 00:27:43,800 --> 00:27:46,040 Now, there's a myth that actually eating certain 519 00:27:46,040 --> 00:27:48,400 kinds of food are going to increase your intelligence. 520 00:27:48,400 --> 00:27:52,360 Now, the foods people generally are talking about are omega-3s, 521 00:27:52,360 --> 00:27:56,120 and they're fats that you often find in fish such as tuna and mackerel. 522 00:27:56,120 --> 00:27:58,400 Now, look, eating them long-term may well have an 523 00:27:58,400 --> 00:28:01,240 impact on your brain health, but actually in the short-term, 524 00:28:01,240 --> 00:28:03,840 they're not going to help you ace your test this afternoon. 525 00:28:11,000 --> 00:28:13,920 Now, if there's one food we've known about for a very long time 526 00:28:13,920 --> 00:28:17,040 that has some pretty impressive powers, it's milk. 527 00:28:17,040 --> 00:28:20,320 It's high in calcium, loaded with nutrients - and it's natural. 528 00:28:20,320 --> 00:28:22,920 But there are those who've given it up completely, turning to 529 00:28:22,920 --> 00:28:26,560 alternatives like soya, almond or rice milk instead. 530 00:28:26,560 --> 00:28:29,920 And reading some headlines, it's no wonder. This headline, it says, 531 00:28:29,920 --> 00:28:33,960 "Milk may not protect bones and increases risk of heart disease." 532 00:28:33,960 --> 00:28:37,800 Confusion reigns, and it seems modern day milk isn't 533 00:28:37,800 --> 00:28:41,040 quite as nutritious as the kind I had as a girl growing up. 534 00:28:41,040 --> 00:28:43,840 But can those alternatives really match the white stuff we've 535 00:28:43,840 --> 00:28:45,160 all grown up with? 536 00:28:48,440 --> 00:28:50,480 There's a Lancashire football team that, 537 00:28:50,480 --> 00:28:54,120 frustratingly for its management, is still best known to some not for 538 00:28:54,120 --> 00:28:58,680 its performance on the pitch, but for its namecheck in this 1980s ad. 539 00:28:59,920 --> 00:29:03,480 - Milk?! Urgh! - It's what Ian Rush drinks. 540 00:29:03,480 --> 00:29:05,480 Ian Rush?! 541 00:29:05,480 --> 00:29:09,280 Yeah, and he said if I didn't drink lots of milk, when I grow up, 542 00:29:09,280 --> 00:29:12,360 I'll only be good enough to play for Accrington Stanley. 543 00:29:12,360 --> 00:29:15,080 Accrington Stanley?! Who are they?! 544 00:29:15,080 --> 00:29:16,280 Exactly! 545 00:29:17,960 --> 00:29:22,160 Completely natural, and packed with nutrients, milk has for generations 546 00:29:22,160 --> 00:29:25,960 been considered essential for almost everyone, from cradle to grave. 547 00:29:25,960 --> 00:29:28,440 And for many, that's a message that's stuck. 548 00:29:29,440 --> 00:29:32,680 - We love cow's milk, so... - Yeah. Nothing wrong with cow's milk. 549 00:29:32,680 --> 00:29:35,640 I like full-fat milk, um... 550 00:29:35,640 --> 00:29:37,800 But milk's milk, you know, it's calcium. 551 00:29:37,800 --> 00:29:41,200 - She drinks green top. - Green top, I drink. 552 00:29:41,200 --> 00:29:42,720 Yeah, green top. 553 00:29:42,720 --> 00:29:46,160 I just use semi-skimmed. I don't have full-fat. 554 00:29:46,160 --> 00:29:49,040 A bit of full-fat milk's not really going to hurt you, I don't think. 555 00:29:49,040 --> 00:29:52,000 If it's part of a well-balanced diet. 556 00:29:52,000 --> 00:29:54,280 But there's been a spate of headlines questioning 557 00:29:54,280 --> 00:29:55,880 if that's really true. 558 00:29:55,880 --> 00:29:59,240 Reports raising fears of milk's apparent dangers, or asking 559 00:29:59,240 --> 00:30:01,880 if we should be worried about drinking it may be one 560 00:30:01,880 --> 00:30:06,040 reason why sales of the traditional white stuff are at an all-time low. 561 00:30:06,040 --> 00:30:09,280 Now, all the experts we've spoken to have dismissed those 562 00:30:09,280 --> 00:30:12,320 scare mongering headlines, which were based on one small 563 00:30:12,320 --> 00:30:14,200 piece of research. 564 00:30:14,200 --> 00:30:17,040 Even so, four out of ten households now buy 565 00:30:17,040 --> 00:30:20,760 one of the host of alternatives that, these days, are on our supermarket shelves. 566 00:30:20,760 --> 00:30:23,200 And the main reason is that they've gained 567 00:30:23,200 --> 00:30:26,920 a reputation for being healthier than cow's milk. 568 00:30:26,920 --> 00:30:29,280 I have my porridge, and I make that with soya milk. 569 00:30:29,280 --> 00:30:31,160 That's all I have at home, is soya milk. 570 00:30:31,160 --> 00:30:35,320 It tastes nicer than full-fat milk, it's healthier than full-fat milk. 571 00:30:35,320 --> 00:30:37,320 Lowers your cholesterol, less calories in it. 572 00:30:37,320 --> 00:30:40,320 Soya milk, I believe, is probably pretty good. 573 00:30:40,320 --> 00:30:43,920 It's quite low-fat, it's quite high-protein as well, 574 00:30:43,920 --> 00:30:47,280 I think, actually, I think it probably is better for you. 575 00:30:47,280 --> 00:30:51,040 For anyone with an allergy or intolerance to cow's milk, 576 00:30:51,040 --> 00:30:53,000 these alternatives are great news. 577 00:30:53,000 --> 00:30:55,720 But to see if they really are any healthier for the rest of us, 578 00:30:55,720 --> 00:31:00,520 we asked nutritionist Linia Patel to referee a battle of the bottles. 579 00:31:00,520 --> 00:31:03,080 And she's kicking off with a breakdown of the benefits 580 00:31:03,080 --> 00:31:05,040 of the traditional style. 581 00:31:05,040 --> 00:31:07,880 Milk is a very, very nutritious food, it's got lots of calcium, 582 00:31:07,880 --> 00:31:12,760 lots of protein and lots of minerals that are actually important for us. 583 00:31:12,760 --> 00:31:16,720 And if you ARE sticking with cow's milk, let's settle an old argument - 584 00:31:16,720 --> 00:31:19,640 whether it's better to go full-fat or skimmed. 585 00:31:19,640 --> 00:31:23,360 Now, full-fat milk contains around 3.5% fat. 586 00:31:23,360 --> 00:31:27,960 Semi-skimmed, the nation's best-selling milk has around 1.7% 587 00:31:27,960 --> 00:31:33,680 fat, and skimmed has virtually no fat at all with just 0.1%. 588 00:31:33,680 --> 00:31:37,600 But that doesn't mean it's necessarily the best choice. 589 00:31:37,600 --> 00:31:40,400 If you're browsing aisles and thinking, "I'm going to be healthy, 590 00:31:40,400 --> 00:31:43,600 "I'm going to opt for the skimmed milk instead of the full-cream milk, 591 00:31:43,600 --> 00:31:45,640 then actually, in terms of fat, you are probably 592 00:31:45,640 --> 00:31:47,920 only looking at a teaspoon's difference 593 00:31:47,920 --> 00:31:51,200 between your skimmed milk and your full-cream milk, which is not 594 00:31:51,200 --> 00:31:54,600 that many calories. So the calcium is going to be the same, the protein is going 595 00:31:54,600 --> 00:31:58,000 to be the same, so it's literally just the difference in fat. 596 00:31:58,000 --> 00:32:01,080 And the fat is actually a crucial component of the milk, 597 00:32:01,080 --> 00:32:05,720 because it helps the body digest some of the nutrients found inside. 598 00:32:05,720 --> 00:32:08,920 You actually need some fat to get the goodness from the milk. 599 00:32:08,920 --> 00:32:12,880 For example, Vitamin D. Vitamin D is a fat-soluble vitamin, 600 00:32:12,880 --> 00:32:15,040 so skimmed milk and full-fat milk 601 00:32:15,040 --> 00:32:19,440 both contain vitamin D, but the vitamin D in the full-cream milk, 602 00:32:19,440 --> 00:32:23,400 or the full-fat milk, will be better absorbed than in the skimmed milk. 603 00:32:24,960 --> 00:32:27,840 But there's one key component that remains the same 604 00:32:27,840 --> 00:32:32,880 whether you opt for full-fat or skimmed...and that's calcium - 605 00:32:32,880 --> 00:32:36,200 a nutrient so great for growing bones, that it's the reason 606 00:32:36,200 --> 00:32:39,880 it's given out free in primary schools - like this one here in Cheshire. 607 00:32:41,320 --> 00:32:44,440 From the 1940s, all schoolchildren were given a small 608 00:32:44,440 --> 00:32:45,960 bottle of milk every day. 609 00:32:45,960 --> 00:32:50,680 But in 1968, the Labour government cut free milk for secondary pupils. 610 00:32:50,680 --> 00:32:53,240 And in 1971, the then Education Secretary, 611 00:32:53,240 --> 00:32:56,680 Margaret Thatcher, scrapped it for all children over seven, 612 00:32:56,680 --> 00:32:58,840 a decision that meant she was haunted 613 00:32:58,840 --> 00:33:02,640 by the title of "Milk Snatcher" for the rest of her political career. 614 00:33:02,640 --> 00:33:05,280 There have inevitably, madam chairman, been some 615 00:33:05,280 --> 00:33:08,720 comments about the milk policy. 616 00:33:08,720 --> 00:33:12,000 Today, all under-fives are given free milk at school, 617 00:33:12,000 --> 00:33:15,040 and since last year, some older children get it as well. 618 00:33:15,040 --> 00:33:17,520 I like drinking milk in school because it always keeps me 619 00:33:17,520 --> 00:33:20,640 healthy, erm, and it's tasty. 620 00:33:20,640 --> 00:33:22,640 It makes me stronger. 621 00:33:22,640 --> 00:33:26,760 So, like, I can... I can become better at sports. 622 00:33:26,760 --> 00:33:30,720 It makes your bones stronger and it makes you feel healthier. 623 00:33:31,960 --> 00:33:33,760 She's right, of course, but actually 624 00:33:33,760 --> 00:33:37,280 the milk children drink in schools and at home today doesn't 625 00:33:37,280 --> 00:33:41,360 have quite the same nutritional value as it did in the past. 626 00:33:41,360 --> 00:33:44,360 Milk should also be a really good source of selenium, 627 00:33:44,360 --> 00:33:48,360 but nowadays, our milk is not as rich in selenium as it should be. 628 00:33:48,360 --> 00:33:51,520 Selenium is a vital nutrient found in soil that 629 00:33:51,520 --> 00:33:54,680 makes its way into the body through products like milk. 630 00:33:54,680 --> 00:33:58,360 It keeps the human body healthy, boosting our metabolism 631 00:33:58,360 --> 00:34:00,680 and protecting us from infection. 632 00:34:00,680 --> 00:34:04,240 Trouble is, selenium levels in soil have dropped dramatically, 633 00:34:04,240 --> 00:34:06,880 which ultimately, of course, has an impact on our milk. 634 00:34:08,200 --> 00:34:10,320 The cows feed on the grass, 635 00:34:10,320 --> 00:34:13,240 the grass doesn't have as much selenium, so as a result 636 00:34:13,240 --> 00:34:16,600 the milk that the cows produce doesn't have as much selenium. 637 00:34:16,600 --> 00:34:19,480 According to some studies, we now consume less than half 638 00:34:19,480 --> 00:34:22,720 the amount of selenium that we did back in the 1970s. 639 00:34:22,720 --> 00:34:25,360 But to counter that, some farmers are now adding 640 00:34:25,360 --> 00:34:27,920 the nutrient into cows' food. 641 00:34:27,920 --> 00:34:32,000 It's very, very simple. We use a totally natural, organic 642 00:34:32,000 --> 00:34:35,600 selenium in the diet, which replaces the natural selenium 643 00:34:35,600 --> 00:34:38,680 that has now been eroded from our soils. 644 00:34:38,680 --> 00:34:42,160 With selenium being good for cows as well, everyone's a winner. 645 00:34:42,160 --> 00:34:45,200 A healthier herd makes better milk which, it's reckoned, will 646 00:34:45,200 --> 00:34:48,720 contain around 30% extra selenium. 647 00:34:48,720 --> 00:34:51,840 And it's this selenium-enriched milk that the pupils at this 648 00:34:51,840 --> 00:34:54,160 school are given every day. 649 00:34:54,160 --> 00:34:58,120 I'm really proud that our milk is in 300 schools and, you know, 650 00:34:58,120 --> 00:35:01,560 I'm hopeful more children and more schools will take it on board 651 00:35:01,560 --> 00:35:03,120 and increase their health. 652 00:35:03,120 --> 00:35:05,880 I think milk's really important and undervalued. 653 00:35:05,880 --> 00:35:07,560 We used to know, when we were children, 654 00:35:07,560 --> 00:35:09,840 "Drink a glass of milk, it's really good for you." 655 00:35:09,840 --> 00:35:11,680 And it's still really good for you. 656 00:35:13,000 --> 00:35:16,120 But if good old-fashioned cow's milk is so good for us, 657 00:35:16,120 --> 00:35:19,240 why are so many consumers turning to these alternatives, 658 00:35:19,240 --> 00:35:21,400 which are selling better than ever before? 659 00:35:21,400 --> 00:35:25,200 Well, it's time now for the second round of our milk bottle battle. 660 00:35:25,200 --> 00:35:27,240 And this time, it's the big one. 661 00:35:29,720 --> 00:35:33,000 There are so many different milks out there at the moment, and we have 662 00:35:33,000 --> 00:35:37,240 some of them here. So you have almond milk, you have rice milk and you have soya milk. 663 00:35:37,240 --> 00:35:41,560 Now, some people might choose to go for these plant-based milks because 664 00:35:41,560 --> 00:35:45,840 they feel, or they think, that cow's milk is not as healthy, or they're 665 00:35:45,840 --> 00:35:50,400 intolerant to some of the sugars or the proteins within the milk. 666 00:35:50,400 --> 00:35:52,600 But as far as Linia's concerned, 667 00:35:52,600 --> 00:35:55,400 if you don't have an intolerance, then the idea that these 668 00:35:55,400 --> 00:35:58,800 milks are better for you than dairy doesn't really stack up. 669 00:35:58,800 --> 00:36:01,600 And if you're cutting back on cow's milk, you could be missing 670 00:36:01,600 --> 00:36:03,760 out on a lot of nutrients. 671 00:36:03,760 --> 00:36:04,960 The key is in the word. 672 00:36:04,960 --> 00:36:07,480 They are alternatives to milk. They are not necessarily 673 00:36:07,480 --> 00:36:10,360 a healthier choice, and I think that's important to know. 674 00:36:10,360 --> 00:36:13,120 Yes, it's going to have less fat in it than your full-cream milk. 675 00:36:13,120 --> 00:36:15,120 But it's not going to have as much calcium, or 676 00:36:15,120 --> 00:36:17,640 it's not going to have as much protein. 677 00:36:17,640 --> 00:36:20,200 And without the fat that you'll find in dairy milk, 678 00:36:20,200 --> 00:36:24,520 what goodness there is can't be so effectively absorbed by the body. 679 00:36:24,520 --> 00:36:26,440 Soya milk, for example, is a milk that 680 00:36:26,440 --> 00:36:28,440 people think is very healthy, and 681 00:36:28,440 --> 00:36:31,440 if it says on the label it's fortified with calcium, we think 682 00:36:31,440 --> 00:36:34,560 that it's got as much calcium as there is in cow's milk. 683 00:36:34,560 --> 00:36:39,160 With cow's milk, you are going to absorb about 30-35%, whereas in soya milk, 684 00:36:39,160 --> 00:36:40,720 you only absorb about 20%, 685 00:36:40,720 --> 00:36:43,600 and the reason for that is that there's compounds 686 00:36:43,600 --> 00:36:48,320 within the soya milk that stop the absorption of the calcium. 687 00:36:48,320 --> 00:36:50,440 It may be a poorer source of calcium, 688 00:36:50,440 --> 00:36:53,960 but soya milk is high in protein and low in saturated fat. 689 00:36:53,960 --> 00:36:56,480 It's important to know, though, that too much of it could be 690 00:36:56,480 --> 00:36:59,040 toxic for anybody with thyroid problems. 691 00:37:00,360 --> 00:37:02,480 Rice milk is low in fat and calories, 692 00:37:02,480 --> 00:37:05,800 but it contains no protein, and it's not recommended for children 693 00:37:05,800 --> 00:37:10,520 under five, as some products can contain small amounts of arsenic. 694 00:37:10,520 --> 00:37:13,800 And almond milk, the best selling dairy-free milk in Britain, 695 00:37:13,800 --> 00:37:17,480 while it's very low in calories, turns out to be low in lots of other 696 00:37:17,480 --> 00:37:22,760 things, including protein, calcium and, surprisingly, almonds. 697 00:37:22,760 --> 00:37:26,360 Some almond milks, believe it or not, contain just 2% almond, 698 00:37:26,360 --> 00:37:27,600 so the antioxidants 699 00:37:27,600 --> 00:37:30,680 and good fats normally found in almonds themselves aren't 700 00:37:30,680 --> 00:37:32,480 necessarily found in the carton. 701 00:37:32,480 --> 00:37:35,600 So before switching completely from cow's milk to an alternative, 702 00:37:35,600 --> 00:37:39,880 you should really talk to your GP because, in some cases, dairy IS best. 703 00:37:41,000 --> 00:37:44,640 Now, all of that does seem to put cow's milk on top, especially for children, 704 00:37:44,640 --> 00:37:46,920 for whom its fats are crucial for growth. 705 00:37:46,920 --> 00:37:51,040 But while Linia's not so quick to crown a winner, she's in no doubt that traditional 706 00:37:51,040 --> 00:37:54,600 cow's milk is one of the healthiest foods you can find. 707 00:37:54,600 --> 00:37:57,400 Milk contains so many key nutrients, like your protein, 708 00:37:57,400 --> 00:38:00,720 like your calcium, which are fundamental for good health. 709 00:38:08,880 --> 00:38:11,560 Earlier in the programme, I started trying to make sense of how 710 00:38:11,560 --> 00:38:14,520 our choices of food affect the way we tackle different activities 711 00:38:14,520 --> 00:38:17,080 every day. Whether that means getting an extra boost 712 00:38:17,080 --> 00:38:19,400 if we're doing exercise, or simply 713 00:38:19,400 --> 00:38:22,400 giving us enough energy for the working day. 714 00:38:22,400 --> 00:38:25,360 I'm in the middle of a particularly intense one of those. 715 00:38:25,360 --> 00:38:28,600 It'll last 18 hours, so I'll need all the help I can get. 716 00:38:28,600 --> 00:38:32,280 Nutritionist Charlotte Stirling-Reed has come up with a meal plan 717 00:38:32,280 --> 00:38:33,600 to power me through it better. 718 00:38:33,600 --> 00:38:36,080 But I've been on the go since three this morning, so with 719 00:38:36,080 --> 00:38:38,320 my energy levels starting to dip, 720 00:38:38,320 --> 00:38:40,680 I'm well and truly ready for lunch. 721 00:38:40,680 --> 00:38:44,280 I'm pretty hungry, I've been up for quite a while now. 722 00:38:44,280 --> 00:38:46,520 Ordinarily, I'd just have a sandwich. 723 00:38:46,520 --> 00:38:49,120 I wouldn't really pay too much attention to the ingredients 724 00:38:49,120 --> 00:38:51,840 that are in it, other than what I sort of fancy to eat. 725 00:38:51,840 --> 00:38:53,880 But today, Charlotte's given me everything 726 00:38:53,880 --> 00:38:56,880 I need for a smoked salmon sandwich, with salad and fruit. 727 00:38:56,880 --> 00:38:59,320 She says the wholegrains in the bread and the protein 728 00:38:59,320 --> 00:39:03,480 in the salmon will release energy more slowly, over a longer period. 729 00:39:03,480 --> 00:39:05,960 I'm fairly reassured by the fact that this isn't too far 730 00:39:05,960 --> 00:39:09,120 away from what I would be having for lunch normally. 731 00:39:09,120 --> 00:39:11,880 I notice she didn't give me any crisps, though. 732 00:39:11,880 --> 00:39:13,880 This lunch has a lot of work to do. 733 00:39:13,880 --> 00:39:17,400 I've a really busy afternoon ahead, and that's a danger zone for me. 734 00:39:17,400 --> 00:39:20,120 Like a lot of people, I'll usually reach for something sweet. 735 00:39:20,120 --> 00:39:22,920 But to replace those sugary snacks, Charlotte's given me nuts 736 00:39:22,920 --> 00:39:24,920 and wholegrain popcorn. With no sugar rush, 737 00:39:24,920 --> 00:39:26,520 my body shouldn't go through those 738 00:39:26,520 --> 00:39:29,440 highs and lows of energy that I'm used to. 739 00:39:29,440 --> 00:39:33,080 For me, Charlotte's meal plan is all about maintaining the right kind of 740 00:39:33,080 --> 00:39:36,600 energy, but food doesn't just have to fuel our bodies while out and 741 00:39:36,600 --> 00:39:40,920 about, it can also help us power down at the end of the day, too. 742 00:39:40,920 --> 00:39:43,960 Bob Howe and Mick Moran both work nights as volunteers 743 00:39:43,960 --> 00:39:45,240 for the Samaritans. 744 00:39:45,240 --> 00:39:48,040 But because their shifts are only occasional, their bodies don't 745 00:39:48,040 --> 00:39:51,760 have any kind of routine to get used to, meaning they find it hard to be 746 00:39:51,760 --> 00:39:55,840 alert when they're on duty, and then hard to sleep when they get home. 747 00:39:55,840 --> 00:39:57,320 PHONE RINGS 748 00:39:57,320 --> 00:39:59,040 The Samaritans, can I help? 749 00:40:00,560 --> 00:40:03,000 So I've asked Charlotte to pay them a visit 750 00:40:03,000 --> 00:40:05,600 and find some foods that will help. 751 00:40:05,600 --> 00:40:07,040 Hello. Come in. 752 00:40:07,040 --> 00:40:10,480 Their shifts run from 1am until 7am, and throughout those six hours, 753 00:40:10,480 --> 00:40:13,960 Bob and Mick usually only eat small snacks. 754 00:40:13,960 --> 00:40:17,680 During the night, probably taken a pikelet or crumpet in, 755 00:40:17,680 --> 00:40:21,000 something like that to pop in the toaster. If we get a chance to eat. 756 00:40:21,000 --> 00:40:23,080 A couple of cups of tea during the night. 757 00:40:23,080 --> 00:40:27,640 And then when we finish at seven, I'll come home. Generally, I'd have something 758 00:40:27,640 --> 00:40:30,160 like a bacon sandwich or bacon and egg, 759 00:40:30,160 --> 00:40:33,480 and then go to bed and again try and get two or three hours, 760 00:40:33,480 --> 00:40:35,880 but that's about as much as I can manage. 761 00:40:35,880 --> 00:40:39,560 And then when I get up, I really don't know where I am with food. 762 00:40:39,560 --> 00:40:42,640 Bob and Mick also tend to graze on biscuits throughout the night, 763 00:40:42,640 --> 00:40:45,640 but Charlotte recommends they ditch the sugary snacks and fuel up 764 00:40:45,640 --> 00:40:49,520 properly with a meal that will keep their energy levels constant. 765 00:40:49,520 --> 00:40:51,760 Try and have some kind of light lunch 766 00:40:51,760 --> 00:40:53,960 in the middle of your work pattern. 767 00:40:53,960 --> 00:40:57,200 So, even something small, like a sandwich helps to give you 768 00:40:57,200 --> 00:41:00,600 a little bit of a boost of energy, a bit of motivation and stop 769 00:41:00,600 --> 00:41:05,520 you from grazing and snacking on biscuits during your time. 770 00:41:05,520 --> 00:41:08,720 Charlotte suggests a protein-packed omelette to keep Bob 771 00:41:08,720 --> 00:41:10,520 and Mick's hunger pangs at bay. 772 00:41:10,520 --> 00:41:12,600 There we go. Perfect. 773 00:41:12,600 --> 00:41:14,840 Would you be happy to give that a go to see 774 00:41:14,840 --> 00:41:17,360 if it helps with your routine, your eating routine? 775 00:41:17,360 --> 00:41:20,240 - Yeah, yeah. - I'll give that a go, yeah. - Brilliant. 776 00:41:20,240 --> 00:41:23,560 I would hope that I could go on duty 777 00:41:23,560 --> 00:41:27,360 and feel that I've got the sort of energy and resources to get through 778 00:41:27,360 --> 00:41:30,920 without feeling half asleep in the middle of the night. 779 00:41:30,920 --> 00:41:33,760 - That lag, yeah. - Absolutely. 780 00:41:33,760 --> 00:41:37,760 Not being hungry is the key to keeping Bob and Mick alert on shift. 781 00:41:37,760 --> 00:41:41,160 But they could help stay sharp by eating foods rich in omega-3 - 782 00:41:41,160 --> 00:41:45,040 like salmon - or anything with lots of B vitamins such as wholegrains, 783 00:41:45,040 --> 00:41:49,760 nuts and fish. That's the night shift sorted, but when Bob and Mick 784 00:41:49,760 --> 00:41:51,560 want to get to sleep in the morning, 785 00:41:51,560 --> 00:41:53,560 they've got a different battle ahead. 786 00:41:53,560 --> 00:41:56,680 Research suggests that combining some protein-rich foods with 787 00:41:56,680 --> 00:41:59,600 carbohydrates could help produce the hormones that help us 788 00:41:59,600 --> 00:42:01,440 drift off to sleep. 789 00:42:01,440 --> 00:42:04,360 So you could try having a small snack such as milk and crackers 790 00:42:04,360 --> 00:42:06,840 or a turkey sandwich before heading up to bed. 791 00:42:07,880 --> 00:42:11,440 So, Bob and Mick are armed with the secrets of a good night's sleep. 792 00:42:11,440 --> 00:42:14,920 But back at the office, that's something I can only dream of 793 00:42:14,920 --> 00:42:16,800 as I continue to motor through my day. 794 00:42:16,800 --> 00:42:19,600 I've been genuinely surprised at how much more energised I've 795 00:42:19,600 --> 00:42:22,120 felt thanks to Charlotte's meal plan. 796 00:42:22,120 --> 00:42:24,920 After I finish work, I've got to drive into central London 797 00:42:24,920 --> 00:42:27,160 for my other job. And as much as I love the BBC, 798 00:42:27,160 --> 00:42:28,960 I think I'd rather be heading home. 799 00:42:28,960 --> 00:42:31,480 At times like this, I'd normally grab some food on the go. 800 00:42:31,480 --> 00:42:34,400 And Charlotte's given me some tips of what to look out for. 801 00:42:34,400 --> 00:42:37,080 When you're getting dinner on the road, it's not always easy to 802 00:42:37,080 --> 00:42:41,200 get the healthiest option. But I've followed Charlotte's advice to the letter. I've got some 803 00:42:41,200 --> 00:42:44,480 nice chicken and a quinoa salad. That's certainly not what I'd 804 00:42:44,480 --> 00:42:46,760 choose normally, but I'm pretty hungry, 805 00:42:46,760 --> 00:42:48,400 so I'm looking forward to it. 806 00:42:48,400 --> 00:42:50,880 Like everything else on my meal plan today, the salad is 807 00:42:50,880 --> 00:42:53,880 full of things that will release their energy slowly, rather 808 00:42:53,880 --> 00:42:56,680 than being loaded with the kind of carbs or sugars that will cause 809 00:42:56,680 --> 00:43:01,440 my energy to crash in a couple of hours, right at the time I need it. 810 00:43:01,440 --> 00:43:04,760 So, I'm coming to the last part of my day where I'm just about to record 811 00:43:04,760 --> 00:43:08,000 a voiceover session, which should last about two hours. And for this, 812 00:43:08,000 --> 00:43:11,560 you need to be able to concentrate and have decent levels of energy. 813 00:43:11,560 --> 00:43:14,000 I've followed Charlotte's meal plan to the letter, 814 00:43:14,000 --> 00:43:17,080 so hopefully I've got enough energy to see me through. 815 00:43:19,120 --> 00:43:20,600 Chris, are you ready to go? 816 00:43:20,600 --> 00:43:22,960 'Reassuringly, I'm able to get my words out 817 00:43:22,960 --> 00:43:25,760 'and still sound surprisingly chipper' 818 00:43:25,760 --> 00:43:28,400 OK, in tonight's show, we're looking at... 819 00:43:28,400 --> 00:43:30,000 It's almost the end of the day 820 00:43:30,000 --> 00:43:33,320 and I've been on my feet for over 18 hours, working, driving 821 00:43:33,320 --> 00:43:36,760 and paying much closer attention to every single thing I eat. 822 00:43:36,760 --> 00:43:38,480 Finally, I'm home. 823 00:43:38,480 --> 00:43:41,680 So that's it, the end of a long day, and actually I'm pleasantly 824 00:43:41,680 --> 00:43:44,600 surprised. Charlotte's diet really did work. 825 00:43:44,600 --> 00:43:47,560 It just goes to show, by taking that little bit of extra care about 826 00:43:47,560 --> 00:43:51,320 what you're eating really can have an impact on your energy levels. 827 00:43:51,320 --> 00:43:53,480 I didn't feel hungry at all during the day 828 00:43:53,480 --> 00:43:56,640 and I didn't feel my energy levels dipping, so that's brilliant. 829 00:43:56,640 --> 00:44:00,120 But no diet in the world would stop me from going to bed now, 830 00:44:00,120 --> 00:44:03,120 because I've definitely had enough. Night. 831 00:44:08,760 --> 00:44:11,360 You know, I think that food can have so many different 832 00:44:11,360 --> 00:44:13,720 effects on our bodies, and indeed our minds, 833 00:44:13,720 --> 00:44:16,680 that news reports which just pick out one of those effects 834 00:44:16,680 --> 00:44:19,040 on its own can actually do more harm than good. 835 00:44:19,040 --> 00:44:21,520 I agree. There's a lot more to most stories 836 00:44:21,520 --> 00:44:23,400 than the headlines often show. 837 00:44:23,400 --> 00:44:25,760 But there's no doubt that choosing some foods 838 00:44:25,760 --> 00:44:28,520 and avoiding others can make a big difference to your day. 839 00:44:28,520 --> 00:44:32,400 Remember, you'll find information on some of the food we've been talking about today at... 840 00:44:35,040 --> 00:44:38,360 Also on that website is a really, really useful guide to 841 00:44:38,360 --> 00:44:40,760 more of the right foods you can eat to help you sleep. 842 00:44:40,760 --> 00:44:42,680 I'll be looking at that one, so don't miss it. 843 00:44:42,680 --> 00:44:45,360 For now, though, I'm afraid that's where we have to leave you, 844 00:44:45,360 --> 00:44:48,280 but thank you very much for your company and we'll see you next time. 845 00:44:48,280 --> 00:44:49,920 - Bye-bye. - Goodbye.