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Fasting, eating earlier in the day or eating fewer meals – what works best for weight loss?

<a href="https://theconversation.com/profiles/hayley-oneill-1458016">Hayley O'Neill</a>, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> and <a href="https://theconversation.com/profiles/loai-albarqouni-452476">Loai Albarqouni</a>, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> Globally, <a href="https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight">one in eight people</a> are living with obesity. This is an issue because <a href="https://www.aihw.gov.au/reports/risk-factors/risk-factors-to-health/contents/overweight-and-obesity">excess fat</a> <a href="https://pubmed.ncbi.nlm.nih.gov/27423262/">increases the risk</a> of type 2 diabetes, heart disease and certain cancers. <a href="https://pubmed.ncbi.nlm.nih.gov/33393504/">Modifying your diet</a> is important for managing obesity and preventing weight gain. This might include reducing your calorie intake, changing your <a href="https://pubmed.ncbi.nlm.nih.gov/39143663/">eating patterns</a> and prioritising healthy food. But is one formula for weight loss more likely to result in success than another? Our <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC11530941/">new research</a> compared three weight-loss methods, to see if one delivered more weight loss than the others: <ul> <li>altering calorie distribution – eating more calories earlier rather than later in the day</li> <li>eating fewer meals</li> <li>intermittent fasting.</li> </ul> We analysed data from 29 clinical trials involving almost 2,500 people. We found that over 12 weeks or more, the three methods resulted in similar weight loss: 1.4–1.8kg. So if you do want to lose weight, choose a method that works best for you and your lifestyle. <h2>Eating earlier in the day</h2> When our metabolism <a href="https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/metabolic-syndrome">isn’t functioning properly</a>, our body can’t respond to the hormone insulin properly. This can lead to weight gain, fatigue and can increase the risk of a number of chronic diseases such as diabetes. Eating later in the day – with a <a href="https://pubmed.ncbi.nlm.nih.gov/23512957/">heavy dinner</a> and late-night snacking – seems to lead to <a href="https://pubmed.ncbi.nlm.nih.gov/33172509/">worse metabolic function</a>. This means the body becomes less efficient at converting food into energy, managing blood sugar and regulating fat storage. In contrast, consuming calories <a href="https://pubmed.ncbi.nlm.nih.gov/31151228/">earlier</a> in the day appears to <a href="https://pubmed.ncbi.nlm.nih.gov/29754952/">improve</a> metabolic function. However, this might not be the case for everyone. Some people naturally have an evening “chronotype”, meaning they wake up and stay up later. People with this chronotype appear to have <a href="https://pubmed.ncbi.nlm.nih.gov/36803075/">less success losing weight</a>, no matter the method. This is due to a combination of factors including genes, an increased likelihood to have a poorer diet overall and higher levels of hunger hormones. <h2>Eating fewer meals</h2> <a href="https://pubmed.ncbi.nlm.nih.gov/30700403/">Skipping breakfast</a> is common, but does it hinder weight loss? Or is a <a href="https://pubmed.ncbi.nlm.nih.gov/28967343/">larger breakfast and smaller dinner</a> ideal? While <a href="https://pubmed.ncbi.nlm.nih.gov/28137935/">frequent meals</a> may reduce disease risk, recent studies suggest that compared to eating one to two meals a day, eating six times a day might increase <a href="https://pubmed.ncbi.nlm.nih.gov/32437566/">weight loss success</a>. However, this doesn’t reflect the broader research, which tends to show consuming <a href="https://pubmed.ncbi.nlm.nih.gov/33485709/">fewer meals</a> can lead to greater weight loss. <a href="https://pubmed.ncbi.nlm.nih.gov/39485353/">Our research</a> suggests three meals a day is better than six. The easiest way to do this is by cutting out snacks and keeping breakfast, lunch and dinner. Most studies compare three versus six meals, with limited evidence on whether <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC7490164/">two meals is better than three</a>. However, <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC11530941/">front-loading your calories</a> (consuming most of your calories between breakfast and lunch) appears to be better for weight loss and may also help <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC9605877/">reduce hunger</a> across the day. But more studies with a longer duration are needed. <h2>Fasting, or time-restricted eating</h2> Many of us eat over a period of more than <a href="https://pubmed.ncbi.nlm.nih.gov/26411343/">14 hours a day</a>. Eating late at night <a href="https://pubmed.ncbi.nlm.nih.gov/26411343/">can throw off</a> your body’s natural rhythm and alter how your organs function. Over time, this can increase your risk of type 2 diabetes and other chronic diseases, particularly among <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC8617838/">shift workers</a>. <a href="https://pubmed.ncbi.nlm.nih.gov/35194176/">Time-restricted eating</a>, a form of intermittent fasting, means eating all your calories within a <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC7262456/">six- to ten-hour window</a> during the day when you’re most active. It’s not about changing what or how much you eat, but <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC7262456/">when you eat it</a>. <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC7262456/">Animal studies</a> suggest time-restricted eating can lead to weight loss and improved metabolism. But the evidence in humans is still limited, especially about the long-term benefits. It’s also unclear if the benefits of time-restricted eating are due to the timing itself or because people are eating less overall. When we looked at studies where participants ate freely (with no intentional calorie limits) but followed an eight-hour daily eating window, they naturally consumed about 200 fewer calories per day. <h2>What will work for you?</h2> In the past, clinicians have thought about weight loss and avoiding weight gain as a simile equation of calories in and out. But factors such as how we distribute our calories across the day, how often we eat and whether we eat late at night may also impact our metabolism, weight and health. There are no easy ways to lose weight. So choose a method, or combination of methods, that suits you best. You might consider <ul> <li>aiming to eat in an eight-hour window</li> <li>consuming your calories earlier, by focusing on breakfast and lunch</li> <li>opting for three meals a day, instead of six.</li> </ul> The <a href="https://link.springer.com/article/10.1007/s13679-024-00555-2">average adult gains 0.4 to 0.7 kg per year</a>. Improving the quality of your diet is important to prevent this weight gain and the strategies above might also help. Finally, there’s still a lot we don’t know about these eating patterns. Many existing studies are short-term, with small sample sizes and varied methods, making it hard to make direct comparisons. More research is underway, including well-controlled trials with larger samples, diverse populations and consistent methods. So hopefully future research will help us better understand how altering our eating patterns can result in better health.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/242028/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/hayley-oneill-1458016">Hayley O'Neill</a>, Assistant Professor, Faculty of Health Sciences and Medicine, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> and <a href="https://theconversation.com/profiles/loai-albarqouni-452476">Loai Albarqouni</a>, Assistant Professor | NHMRC Emerging Leadership Fellow, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/fasting-eating-earlier-in-the-day-or-eating-fewer-meals-what-works-best-for-weight-loss-242028">original article</a>.

Body

Man behind viral "democracy manifest" arrest dies

Jack Karlson, the man behind one of Australia's most famous viral memes, has died aged 82. Karlson shot to fame after footage of his 1991 arrest outside the China Sea Restaurant in Brisbane went viral in 2009 when someone uploaded it to the internet. "Gentlemen, this is democracy manifest," he said during the arrest. "What is the charge? Eating a meal - a succulent Chinese meal?" "Have a look at the headlock here. See that chap over there?" he went on. "Get your hand off my penis! This is the bloke who got me on the penis before." Reports at the time suggested that Karlson had been arrested on suspicion of being criminal that was high on Queensland police's wanted list. While he did have a criminal history himself as he was known for several prison escapes throughout his life, he insisted that he was the wrong man. The reporter who reported Karlson's arrest 33 years ago, Chris Reason, confirmed Karlson's death in a social media post on X, tweeting that "Mr Democracy Manifest has died". A fundraiser had been set up for Karlson by his niece in June after he was reportedly diagnosed with prostate cancer and needed surgery for cataracts. “I know Jack’s video has given a lot of people joy and he has inspired many memes, t-shirts and other things over the years but Jack himself is doing it quite tough,” his niece wrote on the fundraiser at the time. “He has never had much money but has always been generous to family and friends. He lives week to week in regional QLD with the help of a voluntary carer. “Hoping people can dig deep – I think he’s worth at least a beer, maybe even a 6-pack.” In an update last week, his niece said that he wasn't doing well. “He has been in Hospital for two weeks now,” she wrote. “He has had multiple procedures but things are not looking good. “One thing that did lift his spirits was that the GoFundMe was taking off. He has been really appreciative of the donations and the comments.” A documentary about his life is currently in production and set to be released in early 2025. Images: 7News

Caring

“Completely tacky”: Bride slammed for asking for dinner payment

A bride has caused a stir online after asking if it is appropriate to ask her wedding guests to pay for their meal when they RSVP to the big day. The woman took to a popular wedding Facebook page to ask the opinions of other brides, sharing an example of her invitation created by her wedding planner. The invitation asks guests to confirm whether or not they will be attending the nuptials, before asking if the guest intends to eat at the wedding ceremony, and which meal they would prefer. The price of each meal was also included: $20 for grilled chicken with rice, mashed potatoes and green beans and $25 for a salmon alternative. “We invite you to eat with us but ask for you to provide your own payment. Please select which meal you'd prefer,” the invite stated. “My wedding venue requires me to purchase food through them for the reception, but has said people sometimes choose this option,” the woman wrote on Facebook. “Nothing about my reception is very typical anyway, SO I'm wondering how insane or rude or cost-effective/smart this is.” “The planner set me this as an example of how to present it to guests.” But when the post was quickly criticised by others, the bride clarified the event was more of a “fun dinner party” rather than a “wedding” as she and her partner had already legally married five months prior. “Ultimately I'll do what I want BUT I did not choose this option. It was only a suggestion from the venue that I was curious about others' opinions on,” she added. “This is for the reception. I'm most definitely not asking for money or gifts and by the time they come to the reception, we will have already been married for five months.” The post was shared in another wedding shaming Facebook group and critiqued by dozens of wedding experts. “Oh hell no! This is completely tacky!” one wrote, another said, “So she asks if it is rude then gets offended when people say it's rude?” “I am a veteran pro planner and would NEVER suggest this!” another said. Someone else wrote, “I'm especially shaming the venue for suggesting that people often pawn off the cost of dinner to their guests. Encouraging rude behaviour.” Image credits: Getty Images / Facebook

Food & Wine

“Disappointing”: New inflight Qantas video slammed for “missing the mark”

A new inflight safety video from Qantas has been widely panned for being “elitist” and “sexist”, while skimming over vital safety information. The new video, which is set to replace an earlier retro video released in 2020 that marked the airline’s 100th birthday, features frequent flyers and Qantas staff delivering the pre-flight safety announcement from their favourite “magic places” around the world. The video features destinations such as Litchfield National Park near Darwin and Ningaloo Reef in Western Australia, as well as international places such as Lapland in Finland and Marrakesh in Morocco. After the video was shared by the airline, members of the Flight Attendants Association of Australia were quick to express their feelings. Flight Attendants Association of Australia national secretary Teri O-Toole told <a href="https://www.news.com.au/travel/travel-updates/health-safety/new-qantas-safety-video-panned-as-sexist-and-elitist/news-story/078aa2c55cf48e6551a40ad4c0c56011">news.com.au</a> the video was “disappointing” for a lot of different reasons. <blockquote class="instagram-media" style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/reel/C2dPrw_BNqf/?utm_source=ig_embed&utm_campaign=loading" data-instgrm-version="14"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"> </div> </div> </div> <div style="padding: 19% 0;"> </div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"> </div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <div style="padding: 12.5% 0;"> </div> <div style="display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;"> <div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);"> </div> <div style="background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;"> </div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);"> </div> </div> <div style="margin-left: 8px;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;"> </div> <div style="width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);"> </div> </div> <div style="margin-left: auto;"> <div style="width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);"> </div> <div style="background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);"> </div> <div style="width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);"> </div> </div> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"> </div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" href="https://www.instagram.com/reel/C2dPrw_BNqf/?utm_source=ig_embed&utm_campaign=loading" target="_blank" rel="noopener">A post shared by Qantas (@qantas)</a> </div> </blockquote> “Not one Australian-based international crew member was used,” she said. “There are no cabin crew in uniform and there are no shots of the interior of an aircraft which are all important factors for non-English speaking passengers and those that need to know who is in charge.” “Not once does it say ‘follow the directions of your crew member’, which you would’ve thought would be the focus of a safety video.” She also questioned why a female pilot appeared in a swimsuit, suggesting that sort of depiction took women in the workplace took the airline “back 20 years” “I didn’t see a male pilot in a pair of budgie smugglers,” she said. She went on to describe the video as “great marketing”, but totally “misses the mark” in terms of a safety video, while also adding “elitist” to focus on frequent flyers during a cost of living crisis. Social media users were equally scathing. “I’d prefer just focus on, oh I dunno, in flight safety during the in-flight safety video?,” one wrote. “Why do we need a long video with all this added stuff?” Another described it as “slow, long, tedious and boring. I couldn't make it through the entire thing”, while a third person labelled it “absolutely awful”. Qantas chief customer officer Catriona Larritt defended the video insisting safety was the number one priority across the Qantas Group, and the in-flight video together with cabin crew, plays a key role in capturing the attention of travellers to watch and listen to the critical information. “First and foremost, the video is about familiarising our customers with safety procedures and we try to make it as engaging as possible, in particular for regular flyers who might otherwise tune out,” she said. Image credits: Qantas

Travel Trouble

Bring a plate! What to take to Christmas lunch that looks impressive (but won’t break the bank)

<a href="https://theconversation.com/profiles/lauren-ball-14718">Lauren Ball</a>, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a>; <a href="https://theconversation.com/profiles/amy-kirkegaard-1401256">Amy Kirkegaard</a>, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a>; <a href="https://theconversation.com/profiles/breanna-lepre-1401257">Breanna Lepre</a>, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a>, and <a href="https://theconversation.com/profiles/emily-burch-438717">Emily Burch</a>, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> Christmas lunch is at your friend’s house this year, and they’ve asked you to bring a plate. Money is tight. So, you find yourself wondering, “What’s cheap, healthy but also looks impressive?” While a tray of mangoes would certainly be a cheap, healthy and colourful contribution, you want to look as if you’ve put in a bit of effort. If you’re struggling for inspiration, here are some tried and tested ideas. <h2>First, choose your ingredients</h2> Check your pantry for inspiration or ingredients. Crackers, dried fruit or nuts are great ideas for a charcuterie board. You can use herbs and spices to add flavour to dishes, or you could use up packets of dried pasta to make a <a href="https://nomoneynotime.com.au/healthy-easy-recipes/salmon-and-pasta-salad">pasta salad</a>. This is also a great way to clean out your pantry. Focus on fruit and vegetables that are in season, so are cheaper and more readily available. Keep an eye out at your local fruit and veggie shop or market as it will usually have in-season fruit and vegetables in bulk quantities at reduced prices. Check out <a href="http://seasonalfoodguide.com/australia-general-seasonal-fresh-produce-guide-fruits-vegetables-in-season-availability.html">this seasonal food guide</a> to help you plan your Christmas menu. Ask around for deals by chatting to your local butcher, fishmonger or grocer and let them know your budget. They may suggest cheaper cuts of meat (such as, <a href="https://www.australianbutchersguild.com.au/the-blog/the-abg-blog/underrated-cuts-of-beef/">oyster</a>, <a href="https://www.australianbeef.com.au/know-your-meat/beef-cuts/">blades, rump caps</a>). Try cooking <a href="https://www.bestrecipes.com.au/recipes/slow-cooker-corned-beef-mustard-sauce-recipe/z47lwrbv?r=entertaining/9clz7475&h=entertaining">corned beef</a> or <a href="https://www.bbcgoodfood.com/recipes/slow-cooker-roast-chicken">roast chicken</a> in a slow cooker with lots of vegetables. Slow-cooked meals can be frozen and can come in handy for left-overs. Lean into <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4608274/">legumes</a>. These are packed with fibre, protein, vitamins and minerals. They are also budget-friendly and a great way to add texture to salads. Tinned chickpeas, or cannellini, kidney, or butter beans are quick and easy additions that can make filling dishes go further. You could even turn tinned chickpeas into homemade hommus for a healthy and delicious side dish. Check out these healthy legume <a href="https://nomoneynotime.com.au/healthy-easy-recipes/filter/keywords--legumes">recipes</a>. <h2>7 ways to keep food costs down this Christmas</h2> 1. Plan ahead Plan your menu by asking how many people are coming and checking for any food preferences or dietary requirements. Check for items you already have at home, and make a shopping list for only what you <a href="https://www.emerald.com/insight/content/doi/10.1108/BFJ-12-2017-0726/full/html">need</a>. 2. Use free recipes Use free online recipe collections and e-books tailored for budget cooking that can help you design your Christmas menu to meet your budget. This <a href="https://nomoneynotime.com.au/uploads/Our-Guide-to-the-Perfect-Christmas-Feast.pdf">one</a> was created by a group of <a href="https://dietitiansaustralia.org.au/working-dietetics/standards-and-scope/role-accredited-practising-dietitian">accredited practising dietitians</a> and has healthy, budget friendly recipes and ideas. You could also try this budget friendly collection of Christmas recipes from <a href="https://www.taste.com.au/recipes/collections/budget-christmas-recipes">taste</a>. 3. Involve the family Get together with other family members and make it a challenge to see who can make the cheapest, most delicious dish. Get the kids involved in fun activities, such as making a DIY gingerbread house or putting together mixed skewers for the barbecue. 4. Pool your resources Larger quantities of a single dish will be cheaper than multiple different dishes (and easier to prepare). 5. Frozen is fine Use frozen fruits and vegetables if you need to. These can have just as <a href="https://pubmed.ncbi.nlm.nih.gov/25526594/">many vitamins and minerals</a> as fresh, are often cheaper than fresh produce and last longer. Try using frozen berries to decorate the pavlova or add them to your favourite cake, muffin or pie. 6. Make your own drinks You could make your own drinks, such as home-brewed iced tea. See if anyone in your family has a soda stream you can borrow to make sparkling mineral water. Add some freshly squeezed lemon or lime for extra flavour. 7. Reduce waste Use your own crockery and re-use leftovers to reduce waste. After all, washing up is cheaper than buying plastic or paper plates and better for the environment. Remember to save any leftovers and re-use them. Leftover fresh vegetables could be used to make a hearty soup or chutney. <h2>It doesn’t have to be perfect</h2> Christmas comes and goes quickly. If your cooking ideas don’t work out, it’s not the end of the world. Choosing healthy foods on a budget is important all year around, so you may like to think about trying these tips throughout the years to come. <img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/196565/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/lauren-ball-14718">Lauren Ball</a>, Professor of Community Health and Wellbeing, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a>; <a href="https://theconversation.com/profiles/amy-kirkegaard-1401256">Amy Kirkegaard</a>, Postdoctoral Research Fellow, School of Human Movement and Nutrition Sciences, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a>; <a href="https://theconversation.com/profiles/breanna-lepre-1401257">Breanna Lepre</a>, Research Fellow, Mater Research Institute, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a>, and <a href="https://theconversation.com/profiles/emily-burch-438717">Emily Burch</a>, Dietitian and Researcher, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/bring-a-plate-what-to-take-to-christmas-lunch-that-looks-impressive-but-wont-break-the-bank-196565">original article</a>.

Food & Wine

Meal kits are booming – but how do they stack up nutritionally?

<a href="https://theconversation.com/profiles/kylie-fraser-1483094">Kylie Fraser</a>, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a>; <a href="https://theconversation.com/profiles/alison-spence-720195">Alison Spence</a>, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a>; <a href="https://theconversation.com/profiles/karen-campbell-224857">Karen Campbell</a>, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a>, and <a href="https://theconversation.com/profiles/penny-love-1060241">Penny Love</a>, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a> Meal kits are a <a href="https://www.statista.com/outlook/dmo/online-food-delivery/meal-delivery/australia">billion dollar industry</a> selling the promise of convenience while cooking healthy meals at home. Delivering ingredients and step-by-step recipes to the doorstep, meal kits reduce the time and energy to plan, shop and prepare meals. But do they deliver on their promise of health? While people may <a href="https://www.sciencedirect.com/science/article/abs/pii/S0195666321007236">think</a> meal kits are healthy, <a href="https://academic.oup.com/heapro/article/38/6/daad155/7441372?searchresult=1">our new research</a> suggests this varies. The range and quantity of vegetables in a meal is a great indicator of how healthy it is. So we assessed the <a href="https://academic.oup.com/heapro/article/38/6/daad155/7441372?searchresult=1&login=false">vegetable content</a> of recipes from six Australian meal kit providers. We found when it comes to nutrition, whether it be budget friendly or high-end, it’s more about the meals you choose and less about what company to use. <h2>What we found</h2> For our <a href="https://academic.oup.com/heapro/article/38/6/daad155/7441372?searchresult=1&login=false">new research</a> we purchased a one-week subscription to nine Australian-based meal kit companies to access weekly recipes. Six companies provided their full week of recipes. The vegetable content of these recipes were analysed. Of the 179 meals analysed, we found recipes use a median of three different types of vegetables and provide a median of 2.5 serves of vegetables per person. At first glance, this looks promising. But on closer inspection, the number and types of vegetables vary a lot. Some recipes provide less than one serve and others more than seven serves of vegetables per person. Not surprisingly, vegetarian recipes provide more vegetables, but almost one-third of these still include less than two vegetables serves per person. The variety of vegetables included also varies, with recipes providing between one and six different types of vegetables per meal. <h2>What’s for dinner?</h2> <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10200412/">Dinner</a> is the time when we’re most likely to eat vegetables, so low levels of vegetables in meal kit meals <a href="https://theconversation.com/food-as-medicine-why-do-we-need-to-eat-so-many-vegetables-and-what-does-a-serve-actually-look-like-76149">matter</a>. Eating vegetables is known to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5837313/">reduce the risk</a> of type 2 diabetes, heart disease, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6266069/">obesity</a> and some cancers. What’s more, food preferences and eating habits are <a href="https://pubmed.ncbi.nlm.nih.gov/17367571/">learned</a> in childhood. So being exposed to a wide range of vegetables from a young age is important for future health. But few Australians eat enough vegetables. According to the <a href="https://www.eatforhealth.gov.au/guidelines/australian-dietary-guidelines-1-5">Australian Dietary Guidelines</a>, children should be eating 2.5 to five serves and adults at least five serves of vegetables each day. Currently children eat an average of <a href="https://www.abs.gov.au/ausstats/abs@.nsf/Lookup/4364.0.55.012main+features12011-12">less than</a> two serves and adults less than three serves of vegetables per day. So there’s room for improvement and meal kits may help. <h2>Meal kits have advantages</h2> The good news is that using meal kits can be a healthier alternative to ordering takeaway delivery or prepared ready-to-heat meals. When we cook at home, we have much more say in what’s for dinner. We can use healthier cooking methods (think grilled rather than deep-fried), healthier fats (olive or canola oil) and add in plenty of extra veg. All make for better nutrition and better health. Meal kits might also build your cooking confidence to cook more “from scratch” and to learn about new ingredients, flavour combinations and time-saving techniques. Cooking with meal kits may even <a href="https://theconversation.com/cooking-from-meal-boxes-can-cut-household-food-waste-by-38-new-research-192760">cut household food waste</a> by providing the exact amount of ingredients needed to prepare a meal. <h2>5 tips for getting the most out of meal kits</h2> 1) Select some vegetarian options This way you can have <a href="https://meatfreemondays.com/about/">meat-free</a> dinners during the week. Vegetarian recipes are more likely to help you meet daily vegetable intakes and to eat a wider variety of vegetables 2) Choose recipes with at least 3 different types of vegetables Eating a range of vegetable types and colours will help maximise nutritional benefits. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7195662/">Research</a> shows eating a variety of vegetables at dinner can increase our vegetable intakes. Exposing children to “<a href="https://theconversation.com/how-to-get-children-to-eat-a-rainbow-of-fruit-and-vegetables-97546">eating the rainbow</a>” can also increase their willingness to eat vegetables 3) Choose recipes with unfamiliar or new vegetables Research tells us that learning to prepare and cook vegetables can increase cooking <a href="https://pubmed.ncbi.nlm.nih.gov/20399299/#:%7E:text=Households%20bought%20a%20greater%20variety,at%20least%20one%20minor%20(difference%3A">confidence</a> and skills. This can influence our willingness to buy a wider range of vegetables. Worried about fussy eaters? Add your child’s favourite cooked or raw veg to their plate (one familiar, one new) 4) Look for ways to add more vegetables It’s OK to tweak the recipe! Adding vegetables from your fridge – maybe some lettuce on the side or chopped up carrots to a cooked sauce – to meal kit meals will help reduce household <a href="https://www.dcceew.gov.au/environment/protection/waste/food-waste">food waste</a>. You can also extend meals by adding a can of lentils or beans to mince-based meals, or frozen peas or chickpeas to a curry. This adds valuable fibre to the meal and also bulks up these recipes, giving you leftovers for the next day 5) Use less While vegetables are important for health, it’s also important to consider the <a href="https://academic-oup-com.ezproxy-b.deakin.edu.au/heapro/article/36/3/660/5908259">salt</a>, <a href="https://pubmed.ncbi.nlm.nih.gov/31694291/">fat and energy</a> content of meal kit recipes. When using meal kits, you can <a href="https://www.heartfoundation.org.au/bundles/healthy-living-and-eating/salt-and-heart-health">use less</a> seasoning, spice mix or stock cubes and add more herbs instead.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/218339/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/kylie-fraser-1483094">Kylie Fraser</a>, PhD Candidate, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a>; <a href="https://theconversation.com/profiles/alison-spence-720195">Alison Spence</a>, Senior Lecturer in Nutrition and Population Health, Institute for Physical Activity and Nutrition (IPAN), <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a>; <a href="https://theconversation.com/profiles/karen-campbell-224857">Karen Campbell</a>, Professor Population Nutrition, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a>, and <a href="https://theconversation.com/profiles/penny-love-1060241">Penny Love</a>, Senior Lecturer and Research Fellow, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/meal-kits-are-booming-but-how-do-they-stack-up-nutritionally-218339">original article</a>.

Food & Wine

What is the OMAD diet? Is one meal a day actually good for weight loss? And is it safe?

<a href="https://theconversation.com/profiles/nick-fuller-219993">Nick Fuller</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> What do British Prime Minister <a href="https://www.sciencefocus.com/the-human-body/one-meal-a-day-diet-omad">Rishi Sunak</a> and singer <a href="https://theconversation.com/one-meal-a-day-diet-popular-with-celebrities-could-do-more-harm-than-good-heres-why-203086">Bruce Springsteen</a> have in common? They’re among an ever-growing group of public figures touting the benefits of eating just one meal a day. As a result, the one meal a day (OMAD) diet is the latest attention-grabbing weight loss trend. Advocates claim it leads to fast, long-term weight loss success and better health, including delaying the ageing process. Like most weight-loss programs, the OMAD diet makes big and bold promises. Here’s what you need to know about eating one meal a day and what it means for weight loss. <h2>The OMAD diet explained</h2> Essentially, the OMAD diet is a type of intermittent fasting, where you fast for 23 hours and consume all your daily calories in one meal eaten within one hour. The OMAD diet rules are presented as simple and easy to follow: <ol> <li> You can eat whatever you want, provided it fits on a standard dinner plate, with no calorie restrictions or nutritional guidelines to follow. </li> <li> You can drink calorie-free drinks throughout the day (water, black tea and coffee). </li> <li> You must follow a consistent meal schedule, eating your one meal around the same time each day. </li> </ol> Along with creating a calorie deficit, resulting in weight loss, advocates believe the OMAD diet’s extended fasting period <a href="https://www.frontiersin.org/articles/10.3389/fphys.2021.771944/full">leads to physiological changes</a> in the body that promote better health, including boosting your metabolism by triggering a process called ketosis, where your body burns stored fat for energy instead of glucose. <h2>What does the evidence say?</h2> Unfortunately, research into the OMAD diet is limited. Most studies have examined its impact on <a href="https://www.cell.com/cell-metabolism/pdf/S1550-4131(18)30512-6.pdf">animals</a>, and the <a href="https://pubmed.ncbi.nlm.nih.gov/35087416/">primary study</a> with humans involved 11 lean, young people following the OMAD diet for a mere 11 days. Claims about the OMAD diet typically rely on research into intermittent fasting, rather than on the OMAD diet itself. There is <a href="https://www.cfp.ca/content/66/2/117.short">evidence</a> backing the efficacy of intermittent fasting to achieve weight loss. However, <a href="https://www.nature.com/articles/s41574-022-00638-x">most studies</a> have focused on short-term results only, typically considering the results achieved across 12 weeks or less. One <a href="https://www.nejm.org/doi/full/10.1056/NEJMoa2114833">longer-term study from 2022</a> randomly assigned 139 patients with obesity to either a calorie-restricted diet with time-restricted eating between 8am and 4pm daily, or to a diet with daily calorie restriction alone for 12 months. After 12 months, both groups had lost around the same weight and experienced similar changes in body fat, blood sugar, cholesterol and blood pressure. This indicates long-term weight loss achieved with intermittent fasting is not superior and on a par with that achieved by traditional dieting approaches (daily calorie restriction). <h2>So what are the problems with the OMAD diet?</h2> 1. It can cause nutritional deficiencies and health issues. The OMAD diet’s lack of nutritional guidance on what to eat for that one meal a day raises many red flags. The meals we eat every day should include a source of protein balanced with wholegrain carbs, vegetables, fruits, protein and good fats to support <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071223/">optimum health, disease prevention and weight management</a>. Not eating a balanced diet will result in nutritional deficiencies that can result in poor immune function, fatigue and a decrease in bone density, leading to osteoporosis. Fasting for 23 hours a day is also likely to lead to extreme feelings of hunger and uncontrollable cravings, which may mean you consistently eat foods that are not good for you when it’s time to eat. 2. It’s unlikely to be sustainable. You might be able to stick with the OMAD diet initially, but it will wear thin over time. Extreme diets – especially ones prescribing extended periods of fasting – aren’t enjoyable, leading to feelings of deprivation and social isolation during meal times. It’s hard enough to refuse a piece of office birthday cake at the best of times, imagine how this would feel when you haven’t eaten for 23 hours! Restrictive eating can also lead to an unhealthy relationship with food, making it even harder to achieve and maintain a healthy weight. 3. Quick fixes don’t work. Like other popular intermittent fasting methods, the OMAD diet appeals because it’s easy to digest, and the results appear fast. But the OMAD diet is just another fancy way of cutting calories to achieve a quick drop on the scales. As your weight falls, things will quickly go downhill when your <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4766925/">body activates its defence mechanisms</a> to defend your weight loss. In fact, it will regain weight – a response that stems from our hunter-gatherer ancestors’ need to survive periods of deprivation when food was scarce. <h2>The bottom line</h2> Despite the hype, the OMAD diet is unsustainable, and it doesn’t result in better weight-loss outcomes than its predecessors. Our old habits creep back in and we find ourselves fighting a cascade of physiological changes to ensure we regain the weight we lost. Successfully losing weight long-term comes down to: <ul> <li> losing weight in small manageable chunks you can sustain, specifically periods of weight loss, followed by periods of weight maintenance, and so on, until you achieve your goal weight </li> <li> making gradual changes to your lifestyle to ensure you form habits that last a lifetime. </li> </ul> <a href="https://theconversation.com/profiles/nick-fuller-219993">Nick Fuller</a>, Charles Perkins Centre Research Program Leader, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/what-is-the-omad-diet-is-one-meal-a-day-actually-good-for-weight-loss-and-is-it-safe-207723">original article</a>.

Body

“No justification for this ever”: Outrage over one husband’s selfish inflight arrangement

A couple in the United States have landed themselves at the centre of the internet’s attention after the wife made the shocking admission that her husband flies first class when they travel, leaving her behind in economy with their two children. Writing to The New York Times’ ethics column, she wanted to know if she was selfish for thinking their ‘arrangement’ was unfair, noting that while he had offered a compromise of sorts, it did “not really address or solve the problem of the inherent selfishness in his thinking.” As she explained in her message, she and her husband are avid travellers, and he “either pays for, or gets an upgrade into, the first-class cabin”. Even when they travel with their two children - who are 12 and 16 years old - he takes himself off to first class, while they remain in economy. According to her, he justifies it to himself by explaining that it’s “because of the cost”, and that their children “might feel alone” if she were to travel up front with him. “I feel that this is unfair,” she said. “ I don’t think our kids would mind if they were in economy plus and my husband and I sat together in first class. Is that unfair of me to want? “My husband has suggested travelling alone on a different flight ahead of us so that we don’t feel badly about the disparity, but this does not really address or solve the problem of the inherent selfishness in his thinking. Am I wrong?” Kwame Anthony Appiah, the ethicist who responded to her for The New York Times, was of the opinion that “a modern marriage is meant to be a pairing of equals”, with partners treating each other with respect and having equal say in the decision making process. “Your husband has another view,” he said. “He evidently thinks that because he’s the ticket-buyer in the family, his own preferences get priority.” And when the article was shared to social media, people from all over were quick to get in on the discussion, with most leaping to the defence of the wife. “I’d divorce him so fast he’d never get to fly first class again until our kids were grown and through college,” one said. “There is no justification for this ever.” “I'd be calling a divorce lawyer rather than a travel agent,” one agreed. “Wow. And you’re still married to him?! I’d recommend booking your own flights,” came a similar response. Meanwhile, another noted that she “just might be married to a narcissist.” “Oooph BIG YIKES. It’s not about the flight, I’m sure this imbalance trickles into other parts of the relationship,” someone wrote. And as another shared, “recently, my husband was offered the upgrade to first class but declined it because I couldn’t go too. We’ve been married 30 years.” Some, however, took issue with the idea of both parents lounging in first while their children were still left behind, with one noting “she wants to upgrade but still leave the kids in economy? The pair of them sound like terrible parents.” “Frankly, I’m blown away that this mother sees the disparity for herself,” another said, “but is perfectly comfortable experiencing privilege while treating her own children disparately.” Images: Getty

Travel Trouble

"Holy crap that's rude": Inflight act sparks outrage

A woman’s “selfish” act has sparked outrage online after a Reddit user shared a picture of her mid manicure on a three-hour flight. The Reddit user who posted the photo also claimed that the strong smell of nail polish remover filled the cabin and many other passengers had asked her to stop, but she refused. “The flight attendant asked her after four of us asked her to stop and she didn’t, because by the time the flight attendant got involved she was doing the top coat,” the Reddit user wrote. Initially, the Reddit user said they did “the British thing” by glaring at the back of the woman’s head and “tutting loudly” in hopes that she would put it away. But eventually the passenger had enough of the overpowering smell of acetone and asked a flight attendant to intervene. Many other travellers replied to the Reddit post condemning the woman’s actions. “My brain can’t comprehend this level of entitlement and selfishness,” wrote one user. I love doing my nails, but I would never do them in such an enclosed space where people can't escape the fumes. Holy crap that's rude,” commented another user. “I would have been SEETHING. Imagine if people near her had asthma,” wrote a third. “I detest the smell of acetone and other chemicals used for the process of finger nail decoration. Headache within seconds,” commented a fourth. “Happened on a flight I was on; a flight attendant came over and shut that down within a minute for degrading the air quality,” commented another traveller. Another user questioned whether nail polish was even allowed in cabin luggage. “How is nail polish and nail polish remover allowed on a carry on bag??? Both are highly flammable and both give off ridiculous amounts of fumes,” they commented. A few other Reddit users didn’t see a problem with it and wondered why it would bother other people. “I didn’t see the issue at first ... I think nail varnish smells lovely, I’m just now learning that most people do not share my opinion,” commented one user. “I still don’t personally see the big deal, but I’m not particularly sensitive to chemical scents,” commented another. Image: Reddit

Travel Trouble

"Fiddle is good anywhere": Impromptu inflight concert divides opinion

A debate has erupted over what’s considered appropriate when flying - but this time, it has nothing to do with reclining seats or overhead bins. On a flight from Dublin to New York’s JFK airport - a trip typically just shy of eight hours long - a live and impromptu fiddle music session has taken place, a handful of days before St Patrick’s Day. In a clip that has taken Twitter by storm, a woman can be seen - and heard - playing a lively jig on the fiddle, with accompaniment from both a man on an accordion and one with a whistle. They are surrounded by their fellow passengers, many who appear to be lined up trying to leave the plane. “Aer Lingus flight from Dublin to JFK yesterday,” Adam Singer captioned the video. “I mean, I understand it's done from a good place, but also feel like you don't play music (or much worse, sing) in an enclosed space there's no escape from.” <blockquote class="twitter-tweet"> Aer Lingus flight from Dublin to JFK yesterday. I mean, I understand it's done from a good place, but also feel like you don't play music (or much worse, sing) in an enclosed space there's no escape from <a href="https://t.co/UlqmHAqj03">pic.twitter.com/UlqmHAqj03</a> — Adam Singer (@AdamSinger) <a href="https://twitter.com/AdamSinger/status/1634930242371592192?ref_src=twsrc%5Etfw">March 12, 2023</a></blockquote> While many commented to say that it had been a bit of fun, and good music no less, the original poster - and swarms of others - didn’t have the patience to humour them. “Nah, that music was totally cool. And it looks like people were deplaning. Not like it was during the flight,” reasoned one. “My nightmare,” vented another. “Not because they're bad but, as you say, there's no escape. I'm not sure what it is about musicians that make them feel like they can just crank a tune out when no-one asked.” “This would be a nightmare for me,” came another agreement that was echoed from there in at least a dozen like-minded comments. “'Fiddle is good anywhere,” someone else argued. “But it may be my roots. This kind of music makes ya happy.” “So beautiful. That's what humanity is all about if you ask me,” one commenter said. Adam, who wasn’t about to budge on his hard fiddle stance, fired back “sure, just not on a plane!” When another suggested that it sounded like a good time to them, Adam responded with a gif reading “is it though?” and left it at that. “Depends on how long it lasts and how good they are,” mused one viewer. “If they're good, they get 5-7 minutes. If they're not, 90 seconds tops.” Meanwhile, one fan of the fun wrote that “this fulfils every fantasy I have about travelling to Ireland. I love it.” “I've been on thousands of flights and never had anything this awesome happen,” said another, “obviously I've never flown Aer Lingus.” “I love traditional Irish music, but I can understand how it might bother others,” someone allowed. The one thing most of them could agree on? They’d be okay with it, as long as “there’s free Guinness flowing.” Images: Twitter

Travel Trouble

Air travel spreads infections globally, but health advice from inflight magazines can limit that

“Travel safe, travel far, travel wide, and travel often,” <a href="https://thoughtcatalog.com/matthew-kepnes/2014/01/53-travel-quotes-to-inspire-you-to-see-the-world/">says</a> <a href="https://www.nomadicmatt.com/">Nomadic Matt</a>, the American who quit his job to travel the world, write about it and coach others to do the same. But there’s a downside to all this travel, with its unprecedented volume of passengers moving from one side of the world to the other, largely by plane. There’s the risk of those passengers spreading infectious diseases and microorganisms resistant to multiple drugs (superbugs) around the world. Yet, our recently published <a href="https://www.sciencedirect.com/science/article/pii/S1477893919301218">research</a> into health advice provided by inflight magazines shows plane passengers are given practically no advice on how to limit the spread of infectious diseases. Should we be worried about the part air travel plays in spreading infectious diseases? And what can we do about it? How big is the risk? Low airfares and a series of social and economic factors have made global air travel more common than ever. According to the Australian government department of infrastructure, transport, cities and regional development the <a href="https://www.bitre.gov.au/publications/ongoing/files/International_airline_activity_CY2018.pdf">number of passengers taking international scheduled flights in 2018 was 41.575 million</a>. But the International Air Transport Association projects passenger demand will <a href="https://www.iata.org/pressroom/pr/Pages/2019-02-27-02.aspx">reach 8.2 billion by 2037</a>. There are many examples of infectious diseases spread via international flying. The World Health Organization documented <a href="https://www.who.int/ith/mode_of_travel/tcd_aircraft/en/">transmission of tuberculosis</a> (TB) on board commercial aircraft during long-haul flights during the 1980s. Research published in 2011 documents the <a href="https://wwwnc.cdc.gov/eid/article/17/7/10-1135_article">transmission of influenza</a> on two transcontinental international flights in May 2009. More recently, the current <a href="https://theconversation.com/why-people-born-between-1966-and-1994-are-at-greater-risk-of-measles-and-what-to-do-about-it-110167">global outbreak of measles</a> in many countries, including the Philippines and the United States, gave rise to the risk of transmission during international travel. In a recent case a <a href="https://www.health.nsw.gov.au/Infectious/alerts/Pages/measles-alert-january.aspx">baby</a> too young to be vaccinated who had <a href="https://www.smh.com.au/national/nsw/measles-alert-after-infectious-baby-flew-from-manila-went-to-central-coast-20190603-p51tzs.html">measles</a> returned from Manilla in the Philippines to Sydney, exposing travellers on that flight to infection. Then there is the risk of transmitting antimicrobial-resistant organisms that cause disease, such as <a href="https://theconversation.com/explainer-what-is-tb-and-am-i-at-risk-of-getting-it-in-australia-75290">multi-drug resistant TB</a>. Recently, patients in Victoria and New South Wales were identified as carrying the drug-resistant fungus <a href="https://www2.health.vic.gov.au/about/news-and-events/healthalerts/candida-auris-case-detected-in-victoria">Candida auris</a>, which they acquired overseas. <a href="https://www.ncbi.nlm.nih.gov/pubmed/27890665">One study</a> estimates that over 300 million travellers visit high-risk areas, such as the western Pacific, Southeast Asia and Eastern Mediterranean, each year worldwide, and more than 20% return as new carriers of resistant organisms. These popular destinations, as well as the Middle East, have high rates of drug resistant organisms. How is this happening? Aircraft move large volumes of people around the world swiftly. But what sets them apart from buses and trains is that passengers are close together, in confined spaces, for a long time. This increases the risk of transmitting infections. Passengers interact with high-touch surfaces, such as tray tables, headsets, seats and handles. We cough, sneeze and touch multiple surfaces multiple times during a flight, with limited opportunities to clean our hands with soap and water. Many infections, such as gastroenteritis and diarrhoea, are spread and contracted by touch and contact. What can we do about it? Providing plane travellers with relevant health advice is one way to limit the spread of infectious diseases via air travel. This would include information and advice on routine hand washing with soap and water, or using alcohol-based hand rubs, and other basic measures including cough etiquette, such as coughing into your elbow and covering your nose and face. <a href="https://academic.oup.com/jtm/article/4/2/102/1847252">Researchers</a> have looked at the role commercial websites and travel agencies might play in providing that advice. And since the 1990s, airline magazines have been <a href="https://academic.oup.com/jtm/article/4/2/102/1847252">highlighted</a> as an underused source of traveller health advice. More than 20 years on, we discovered little has changed. In our recent study, published in the journal <a href="https://www.sciencedirect.com/science/article/pii/S1477893919301218">Travel Medicine and Infectious Disease</a>, we looked at the content of inflight magazines from 103 airlines issued during January 2019. Of the 47 available online, only a quarter (11) included an official section on passengers’ general health and well-being, of which only two contained information related to infection control and the preventing infectious diseases. <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/284424/original/file-20190717-173366-w48bmn.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/284424/original/file-20190717-173366-w48bmn.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/284424/original/file-20190717-173366-w48bmn.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=450&fit=crop&dpr=1 600w, https://images.theconversation.com/files/284424/original/file-20190717-173366-w48bmn.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=450&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/284424/original/file-20190717-173366-w48bmn.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=450&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/284424/original/file-20190717-173366-w48bmn.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=566&fit=crop&dpr=1 754w, https://images.theconversation.com/files/284424/original/file-20190717-173366-w48bmn.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=566&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/284424/original/file-20190717-173366-w48bmn.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=566&fit=crop&dpr=3 2262w" alt="" /></a><figcaption>Inflight magazines have a potential audience of billions. So why not include advice on hand hygiene and coughing etiquette? <a class="source" href="https://www.shutterstock.com/download/confirm/1424594042?src=vUDfEziJwFDV7GZr5OYMRA-1-2&studio=1&size=medium_jpg">from www.shutterstock.com</a></figcaption></figure> The first magazine, from a UAE-based airline, had an official section on passenger health and well-being that included very limited relevant content. It advised passengers “with blood diseases or ear, nose and sinus infections should seek medical advice before flying”. There was no further explanation or information, nor were there any strategies to prevent these or other infections. The second magazine, from a USA-based airline, contained general travel health advice, but none specifically about infectious diseases. However there was a full-page, colour advertisement next to the health section. This contained images of many disease causing microorganisms on passengers’ tray tables and advocated the use of a disinfectant wipe for hands and other inflight surfaces. The slogan “because germs are frequent fliers” was displayed across the tray table. This was accompanied by information about the use and effectiveness of disinfectant wipes for hand hygiene and disinfecting surfaces during air travel, public transport use, and in hotels and restaurants. Inflight magazines are valuable assets for airlines and are the source of considerable advertising revenue. They are read by potentially billions of passengers every year. The results of this study show that they are a greatly underused source of information about infection control and measures to prevent the spread of infectious diseases. Airlines should also provide health advice to passengers in other media, in particular video screens, about infection prevention and basic control measures such as hand hygiene, cough etiquette and personal hygiene. Such advice should be provided before, during and after the flight. It could also include destination-related advice for particularly risky travel routes and destinations. More information for passengers Airlines providing health advice to passengers is just one way to limit the spread of infectious diseases and antimicrobial-resistant organisms around the world via air travel. This would need to sit alongside other measures, such as <a href="https://wwwnc.cdc.gov/travel/page/travel-industry-information-center">information and guidelines</a> provided to those who travel via the sea. The simple, low-cost measures highlighted in our research could go a long way to help passengers stay healthy and avoid illness from infectious diseases. At the same time, these measures could reduce the impact of outbreaks of infectious diseases for airlines and society as a whole.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/120283/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> Writen by Ramon Zenel Shaban and Cristina Sotomayor-Castillo. Republished with permission from <a href="https://theconversation.com/air-travel-spreads-infections-globally-but-health-advice-from-inflight-magazines-can-limit-that-120283" target="_blank" rel="noopener">The Conversation</a>. Image: Getty Images

International Travel

Business class traveller “shocked” at meal

A traveller flying business class has slammed the on-flight meal he received which left him “shocked”. The passenger was flying back to Korea from Hawaii on a Korean Air flight and had ordered a steak dish for the trip. A flight attendant arrived and placed the steak with a side of gravy, potatoes and vegetables on his table. The man shared a photo of the meal, comparing the steak to the size of his credit card. "This is a business class steak meal. Looking back at it again, I'm still shocked," the man wrote. He also revealed that no passengers were offered any blankets or alcoholic drinks during the flight. Despite this, he still commended the efforts of the flight attendants who did their best to ensure everything ran smoothly. "I don't want any misunderstandings as the service of the flight attendants was still the best," he wrote. A Korean Air spokesperson addressed several issues in a statement, saying the staff and service shortages were due to Covid. "On some overseas routes, it is inevitable that the supply of in-flight meals will be limited only on flights departing from foreign destinations due to local quarantine policies such as border closures due to COVID-19," the statement read. Image: Naver Cafe

Travel Trouble

“Worst food ever”: Man slams inflight sandwich with sky-high price

A man who paid for a sandwich on a plane has called out the airline for the “worst food ever”. Alex was on an easyJet flight from Paris to London Gatwick when he ordered the $9.80 Roasted Vegetable and Hummus Baguette for his trip. The image on the flight’s menu showed a delicious looking seeded baguette, filled with dozens of pieces of zucchini and red capsicums on a thick layer of hummus. He was however shocked when the stewardess served him the sandwich which had only a handful of vegetables in the middle of the bread. Alex shared a video of the sandwich with the caption: “Is this the worst airline food and advertising you’ve ever seen? I then sent the sandwich back, and got me a new one. Is this any better? “A crew member then told me, ‘You know, the food and the picture are not the same. We were given three minutes to eat before landing, and never got our water.” A spokesperson for the airline said they were aware of the footage and were investigating the incident. “We’re aware of this footage and will be looking into this with our in-flight retail supplier as it appears that the item served falls short of the high standards we expect from our in-flight food and drink range for our customers,” they said. “We will be in touch with the customer to apologise for their experience and provide a gesture of goodwill.”

Travel Trouble

"An Australian through and through": Shane Warne’s last meal revealed

Shane Warne’s final meal before his tragic death is exactly what you would expect from the legendary cricketer. The 52-year-old was with a few mates on the Thailand holiday island of Koh Samui when he died of a suspected heart attack on March 4. One of those included life-long friend and colleague Tom Hall, CEO and one of the owners of Sporting News, who wrote about Warney’s last day with them. Tom had just woken up and helped his youngest with their online schooling before wandering off to meet up with "Warney, Neo, Gaz and Fred in the late-morning sunshine". “Anybody that knew Shane knew his warmth, his caring, his incredible sense of humour, his laugh, the twinkle in his eye and that glare from those glowing, unnaturally white teeth. After a big hug and a ‘G'day’, we settle in around the outdoor dining table and the banter begins," he wrote on <a href="https://www.sportingnews.com/au/cricket/news/letter-sporting-news-shane-warne-you-dont-know/av67eucjcvy9ktn4y1wacs7q" target="_blank" rel="noopener">Sporting News</a>. The group messed around before trying to figure out how to watch the Australia v Pakistan Test in Thailand. They managed to hook it up and it was only a few balls into the Test when the ever-so-cheeky Warney jumped up and said he had a present for Tom. Bringing back with him an “armful of clothes”, Warney gifted Tom a series of shirts to give to the Sporting News team, including a 2005 Ashes Test shirt, his 2008 IPL shirt and a one-day international shirt. The group stumbled down memory lane and exchanged stories about their respective careers before deciding to grab some dinner. “I have dined with Shane in many fine establishments, but rather than sample some of the local Thai fare, we tuck into a plate of Vegemite on toast,” Tom wrote. “Shane chomping away: ‘Geez, you can’t beat Vegemite with some butter, always great wherever you are in the world’. “An Australian through and through - this was to turn out to be his last meal. “Ever the caring father, as I was leaving, he headed up to his bedroom to call his kids. “What a player. What a man. The word legend is used too lightly these days, but he is and always will be a legend. He was simply the best.” Image: Instagram

Caring

The one meal Victoria Beckham has eaten every day for 25 years

David Beckham has exposed his wife Victoria Beckham’s eating habits, revealing she eats the same meal every day for the last 25 years.The famous footballer recalled one of his “favourite evenings” when Victoria deviated from her strict diet, eating something off his plate when she was pregnant with their fourth child.David spoke on the River Cafe Table 4 podcast about the food his family eats, telling the host: “I get quite emotional about food and wine. When I’m eating something great I want everyone to try it.“Unfortunately I’m married to someone that has eaten the same thing for the last 25 years,” he went on to say.“Since I met her she only eats grilled fish, steamed vegetables, she will very rarely deviate from that,” he said.David looked back fondly on one particular evening when his wife ate something off his plate, back when she was pregnant with their youngest child Harper, now 10 years old.“The only time she’s probably ever shared something that’s been on my plate was actually when she was pregnant with Harper and it was the most amazing thing.“It was one of my favourite evenings. I can’t remember what it was but I know she’s not eaten it since,” David said.Victoria has previously admitted that she won’t eat any food cooked in oil, butter, or sauces, and she doesn’t eat red meat or dairy.The former Spice Girls singer also shared that her comfort food is a piece of wholegrain toast with salt on it and on her birthday she celebrates with a cake made from fruit.David told the podcast that when he has the house to himself he loves cooking whatever he fancies.Pretty recently I was in isolation for five days because I’d just been to Italy so I came back and on one of the last days Victoria’s parents had a party and I couldn’t actually go to it, so everyone was out of the house and I secretly loved it."“I literally had two most amazing cuts of meat. One was a T-bone and I had some English wagyu."“I poured one glass of the most amazing red wine that I treated myself to because I was on my own looking forward to watching the football in the afternoon on my own. So I set the barbecue up,” David told the podcast host.David shows off his love of cooking on his Instagram, sharing a video of himself preparing a meal in Gordon Ramsay’s kitchen.He captioned the clip: “Learnt a new dish to celebrate Lunar New Year… Sweet and sour Mandarin Fish.“Must say I’m quite proud of how it turned out. Thanks for letting me use your kitchen @gordongram #LunarNewYear,” David wrote.Image: Getty

Food & Wine

Vegan meal option at wedding sparks outrage

A photo of the lacklustre vegan meal option at a wedding reception has gone viral online, sparking outrage. The image, initially posted to the wedding guest’s social media account, shows a plate on which rests a handful of wilted rocket leaves, three pieces of rockmelon and honeydew melon, and a few drops of balsamic dressing. Her caption reads, “Vegan option at a wedding”, along with an eye-roll emoji. The post has since been shared to Reddit, prompting hundreds of responses, both from vegans and non-vegans alike. One commenter wrote, “What the fudge is this supposed to be? This is so insulting,” while another said, “This is literally so rude to your guest. I’d be so pissed.” A third person wrote, “It’s a couple mouthfuls of pure arugula and like half a bite of fruit. I’d send this back & get my own food if necessary. This is straight up disrespectful.” Another commenter said, “In these scenarios, you’re more than justified in drinking 3x your normal alcohol consumption and going on an angry vegan rant.” One commenter summarised popular opinion well, writing, “I’m not a vegan, but this lack of planning would infuriate me. Your life choices should be heard and accepted, regardless of anyone else’s feelings. To provide that as a meat-free alternative is frankly poor.” Many assumed that the couple were responsible for the bland meal, with one commenter writing, “Please be considerate about people’s choices at your wedding.” However, others argued that the caterers were responsible, with one commenter sharing their own experiences, writing, “I’m trying to plan a wedding right now and most caterers won’t even provide a vegan option unless at least two people will be eating it and I’m pretty sure I’m gonna be the only vegan there. It’s very difficult for me.” A chef shared their perspective, writing, “As a chef - that’s not the couple, that’s a poorly-run kitchen. No self-respecting chef would serve this.” Fellow vegans agreed that meals like this were a depressingly regular occurrence, with one writing, “I’ve got relatives that would pull something like this. My whole life they ****ed with me because I’m a veggie.” Other commenters failed to see the problem, with one person commenting, “It’s vegan, isn’t it?”

Food & Wine

"Would this piss you off?" Gross inflight conduct captured

A plane passenger has sparked outrage online after a photo surfaced of her draping her long hair over the back of the plane seat and into a fellow traveller's face. The picture was shared to Twitter, and shows the woman's long hair draped down over the other passenger's tray table. Twitter user Anthony shared the image, asking his followers "Would this piss you off?" The post has racked up thousands of likes and comments, with social media users all chiming in to decide how they would deal with the entitled traveller. <blockquote class="twitter-tweet"> Would this piss you off? <a href="https://t.co/79Xlz0stcK">pic.twitter.com/79Xlz0stcK</a> — Anthony 🇺🇸🇮🇹 (@Antman0528) <a href="https://twitter.com/Antman0528/status/1450846505896714241?ref_src=twsrc%5Etfw">October 20, 2021</a></blockquote> One critic even came up with a way to get their own back on the passenger, saying, “I would quietly lower the tray, let her hair fall in and then close it up again." “It would piss me off and I’d tell her to keep it in her seat. If she gets pissy, offer to cut it.” Another offered a revenge strategy, saying "I'd start braiding that s***". Another critic added, “I totally agree with you, absolutely unnecessary and kind of gross for that matter, how would she like it if the person behind her sneezed into her hair instead of their tissue. That might teach her!” This is not the first instance of long-haired travellers making the journey difficult for others. In November last year, a TikTok video went viral of a plane passenger obscuring the person behind's TV screen with her long hair. In an act of revenge, the irritated passenger put chewing gum, a lollipop and coffee into her now-tangled locks. <img style="width: 500px; height: 281.25px;" src="https://oversixtydev.blob.core.windows.net/media/7845057/plane-hair-hero.jpg" alt="" data-udi="umb://media/089ea2af0f40439494d147f20620684f" /> Image credits: TikTok / Twitter

Travel Trouble

Top tips for delicious winter meals using a slow cooker

It’s now mid-winter so there’s no better way of warming yourself up than with a delicious, slow-cooked meal. Here are our five top tips for creating delicious meals with a slow cooker. With a high number of people in lockdown across the country, there’s probably never been a better time to start learning new slow cooker recipes to make warming, winter meals. Bettina Jenkins, Culinary Expert at <a href="https://www.appliancesonline.com.au/">Appliances Online</a>, has shared her top five tips for making slow cookers a part of your everyday cooking experience. Top slow cooker tips from Bettina Jenkins, Appliances Online Culinary Expert “Imagine getting home from work and your dinner is ready? Gently simmering, all day, tenderising those inexpensive cuts of meat and turning them into melt in the mouth morsels - that's slow cooking for you! If you’re time poor in the morning, try the night-before technique - throw everything in the slow cooker the night before, pop it in the fridge, then start cooking it all the next morning and dinner will be ready later on in the day! Tip No. 1) You don't have to use expensive meats for slow cooking to produce quality culinary results. You can use inexpensive cuts of meat and because they’re slowly simmering all day, this turns them into melt-in-your-mouth morsels - that's slow cooking for you! Tip No. 2) You can cook just about anything in a slow cooker. Slow cookers are so versatile, that you can cook soups, casseroles, lasagna, desserts and even cakes and yoghurt! You’ll love the results from these time and energy saving appliances! Tip No. 3) Try the night-before technique. If you have other things to do in the morning, throw everything in the slow cooker the night before, pop it in the fridge, then start cooking when you get up and dinner will be ready later on. Tip No. 4) Try overnight oats. You can cook oats, milk, sultanas and grated apple and carrots - cook on low for 8 hours and wake up to a warm and nourishing breakfast! Tip No. 5) Cleaning is a breeze too! Just one removable pot at the end of the night – simply give it a quick clean or pop it in the dishwasher! As well, Bettina gave us a list of five slow cookers suitable for all different budgets: <ul> <li><a href="https://www.appliancesonline.com.au/product/tefal-rk732-18l-easy-rice-slow-cooker?sli_sku_jump=1">Tefal RK732 1.8L Easy Rice & Slow Cooker</a>- RRP $130</li> <li><a href="https://www.appliancesonline.com.au/product/breville-lsc650bss-searing-slow-cooker?sli_sku_jump=1">Breville LSC650BSS the Searing 6L Slow Cooker</a>- RRP $219</li> <li><a href="https://www.appliancesonline.com.au/product/westinghouse-3-x-25l-slow-cooker-whsc07ks?sli_sku_jump=1">Westinghouse 3 x 2.5L Slow Cooker WHSC07KS</a>- RRP $149.95</li> <li><a href="https://www.appliancesonline.com.au/product/kitchenaid-artisan-slow-cooker-92395?sli_sku_jump=1">KitchenAid 5KSC6222ASS Artisan 5.7L Slow Cooker</a>RRP $259</li> <li><a href="https://www.appliancesonline.com.au/product/crock-pot-chp600-choose-a-crock-one-pot-slow-cooker?sli_sku_jump=1">Crock-Pot CHP600 Choose-a-Crock One Pot Slow Cooker</a>- RRP $129</li> </ul> Image: Getty Images

Home & Garden

Unbelievable: Man's messy response to in-flight meal

Clearly not happy with the inflight meal he'd been served, this "entitled" passenger provoked widespread disbelief as to how he dealt with it. While most of us can’t even think of when we’ll be able to take a plane trip next, a man has behaved so badly on a plane trip there are calls on social media for him to be banned from flying. The man had just been served his inflight meal and he wasn’t happy with it so he dumped most of the food, the tray, utensils and rubbish in the aisle. A <a rel="noopener" href="mailto:https://www.reddit.com/" target="_blank">Reddit</a> user was sitting right behind the messy man on the flight so they took photos of the mess and then posted them on the social media site under the heading: “Man dumps his food into the aisle after he ate what he wants.” <img style="width: 24px; height: 24px;" src="/nothing.jpg" alt="" data-udi="umb://media/620bbca921de44c1b2610625d1b077fe" /><img style="width: 500px; height: 500px;" src="https://oversixtydev.blob.core.windows.net/media/7843060/plane-passenger-rubbish-um.jpg" alt="" data-udi="umb://media/620bbca921de44c1b2610625d1b077fe" /> Many readers were appalled by the man’s actions, with one saying it would have been a hazard if there’s been an emergency. “That’s literally an emergency hazard!” they wrote. “As someone who flies a lot, this makes me feel so angry. How can he be so entitled!?” Others thought he should be banned from flying, with one posting: “That should be an automatic add to the no-fly list.” Another added: “Unbelievable. That’s when you tap him on the shoulder and say, ‘Sir, I believe you dropped something’, or go with the nose-rub method.” In another post, the writer described the man as “trashy” and thought he must be a “nightmare” to deal with daily. They wrote: “Let’s forget for one moment how trashy this piece of s*** is and focus on his personality. Imagine working with him, imagine being the wife, imagine being a neighbour, or anybody who has to deal with him on a daily basis. What a f***ing nightmare of a f***ing attitude.” Image: Reddit

Travel Trouble

Couple blasted for “horrific” tiered meals for guests

A couple has been slammed online for their unusual method of selecting meals for the guests at their wedding. The wedding invitation was shared on <a rel="noopener" href="https://www.reddit.com/r/weddingshaming/comments/itnewu/bigger_cash_gift_better_dinner/" target="_blank">Reddit</a> with the caption “Bigger cash gift = better dinner?”, and shows the food guests can choose - depending on how much they plan to spend on the wedding gift. “So that we may prepare your preferred dinner, please circle your gift level and indicate a meal of choice for each person in your party,” the invitation read. The note included four tiers: “Loving Gift”, “Silver Gift”, “Golden Gift”, and “Platinum Gift”. The “Loving Gift” includes gifts worth up to $250, with guests being served roast chicken or swordfish. The next tier up, the “Silver Gift”, would see guests giving presents worth between $251 and $500 being served sliced steak or poached salmon. For guests spending between $501 and $1000 on the gift, they can choose between any of the choices for the lower tiers, filet mignon, or lobster tails. The final tier, for presents worth between $1001 and $2500 plus, allows guests to choose any of the other options or a two-pound lobster. As well, they receive a souvenir champagne goblet. Additionally, vegetarian and kosher options are only available at the platinum level. <img style="width: 500px; height:373.4375px;" src="https://oversixtydev.blob.core.windows.net/media/7842676/89xd5zz0dfn51.jpg" alt="" data-udi="umb://media/b628df38a8444fe481acbc818cf80ae0" /> Image: Reddit The post sparked outrage, with some calling it a “tacky” decision. “That is horrific. My response would be zero and I will bring McDonald’s,” one person wrote. “Who doesn’t want a souvenir champagne glass from someone else’s wedding? For $2500, I can fly to Ireland, stay a week, and buy a Waterford flute …” another commented. “This seems more like something you would encounter at a charity dinner than at a wedding. It’s still tacky and horrific …” a third said.

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"Would this piss you off?" Gross inflight conduct captured

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Unbelievable: Man's messy response to in-flight meal

Couple blasted for “horrific” tiered meals for guests