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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

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

Ready-made foods you should avoid at all costs

<h2>Pasta dishes</h2> Those ready-made spaghetti Bolognese and creamy pasta dishes are comfort foods at their finest, but they’re not the best for your body. Skip the frozen dishes, which tend to be loaded with sodium and fat, and throw your own healthy pasta recipe together, suggests paediatric dietitian Jodi Greebel. Not only is boiling pasta quick and easy, but you also have more control over what goes into the sauce and sides. Load yours up with nutritious veggies and throw in a tin of lentils for a healthier twist on your guilty-pleasure pasta. <h2>Kids’ meals</h2> Parenting is a 24/7 job, and if you cook separate meals for your little ones, sometimes you lack the energy and time. It’s tempting to pop a frozen kids’ meal in the oven and serve dinner 20 minutes later, but that meal probably isn’t something you really want in your child’s belly. “Some meals have more than half the amount of fat a child needs for the whole day,” says Greebel. With just a teensy bit more effort, you can dish up something you can feel confident feeding your child. For standby freezer aisle meals, Greebel recommends baked chicken nuggets with frozen veggies, but fresh food can be just as easy. Pick up a rotisserie chicken to serve with two vegetables – food that will feed not just your children but the adults in the house too. Any leftovers use in tacos for tomorrow night’s meal. <h2>Low-protein veggie burgers</h2> Skipping the traditional cheeseburger for a meatless option can be better for your belly and the planet, but there’s a catch. A lot of people look at all plant-based burgers as healthy protein substitutes, but some are much higher in carbohydrates and fat than protein, says nutrition program creator Ilana Muhlstein. “Protein is important for keeping us full and preventing overeating.” Leave it on the shelf if the nutrition facts say just five grams of protein, and hunt down another veggie patty with ten grams or more, she suggests. <h2>Frozen stir-fries</h2> Frozen meals like stir-fries are loaded with sodium, thanks in part to the sauces they come in. Luckily, a healthier version is just as easy and freezer-friendly. Buy a pack of plain frozen veggies – some stores even sell stir-fry vegetables without the sauce – and throw them in your wok or frying pan with chicken or beef, suggests Greebel. Use just a bit of low-sodium soy or teriyaki sauce to keep the salt to a minimum. <h2>Fried foods</h2> So, how bad are fried foods? Chips and other frozen fried food is tasty, but it shouldn’t be a part of your regular diet. Loaded with sodium and saturated fats, it could increase your risk of heart disease and obesity. Keep some healthier snack options on hand so you’re not tempted by the fried stuff. Throw together a pita pizza instead of frozen pizza, or make chicken tacos. <h2>Two-serving meals</h2> When you’re looking for a quick and healthy single-serving dinner, buyer beware: some frozen foods look reasonable in calories, fat, and sodium at first glance, but they’re actually two servings disguised as one. Double-check the portion size before you dig in to make sure you’re not biting off more than you’d want to chew. Swap the poser out for a single-serving meal, or set half aside for leftovers. Image credit: Shutterstock This article originally appeared on <a href="https://www.readersdigest.co.nz/kitchen-tips/ready-made-foods-you-should-avoid-at-all-costs" target="_blank" rel="noopener">Reader's Digest</a>.

Food & Wine

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

Pacific Explorer receives TONNES of food

Cruise ship Pacific Explorer has received tonnes of food as they prepare for their return to the seas on May 31. After a two-year ban due to Covid, cruises are gearing for massive return to the seas which will also see an eye-watering $5 billion pumped into the economy and will help more than 18,000 people get a job. Pacific Explorer received more than 220 pallets with 7.3 tonnes of meat, 9.6 tonnes of fruit and vegetables, 6.6 tonnes of seafood and 30,000 shelled eggs on Friday. P&O Cruises Australia celebrity chef Luke Mangan commended the quality of the foods which worked as a perfect opportunity for farmers. “As a chef and restaurant owner and operator including a number of signature outlets on P&O Cruises Australia ships, I know that the quality of Australian produce is the key to success,” he said. “So, it is fantastic to see that the return of cruising also means the return of opportunity for our farmers and other producers including winemakers and craft beer makers. “Many have done it tough over the past two years and it is good to know that the benefits will only increase as cruising ramps up.” Marguerite Fitzgerald, President of Carnival Australia and P&O Cruises Australia, echoed Chef Mangan’s comments saying this was just one of many big deliveries. “Today’s big delivery of produce to Pacific Explorer is where cruising and economic opportunity meet. It is also strong confirmation of the multiplier effect of cruise tourism and the diversity of the ‘cruising ecosystem’.” NSW Minister for Transport and Veterans David Elliott described the tonnes of food as the “tip of the iceberg” in helping stimulate the economy. “The cruise industry is an economic powerhouse because its impacts are felt from the farm gate, through our freight and supply chains all the way to our tourism destinations – it generates jobs far beyond the ship, boosts regional economies and supports farming communities.” Pacific Explorer is due to set sail from Sydney on May 31 on its first commercial cruise since the cruise ban in Australia was lifted. Guests will enjoy a four-night itinerary with a call to Brisbane on June 2 where Pacific Explorer will become the first cruise ship to berth at the Brisbane International Cruise Terminal. Image: Supplied

Cruising

"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

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.

Relationships

Mum bombarded with criticism for prepping meals for son

A mum has been roasted online after sharing how she prepares a full freezer of homemade meals for her 30-year-old son. The woman shared a photo of her freezer, chock full of frozen meals including pasta, curries, and beef casserole, on Facebook. She wrote that her son could “always let himself in for a feed” despite not living at home. “He knows there’s always a selection in the freezer. If I can, you can,” she wrote. But, she reportedly had to turn off comments on her post after receiving an “overwhelming” amount of negative comments. In a later update on the post, she explained she’d been bombarded and was forced to take action, according to Daily Mail Australia. “This post was meant to inspire, not judge,” she said. “I am turning off comments as this is becoming very overwhelming, love to you all, life can be wonderful no matter what.” Amidst the negativity, others came through and praised the extent of her meal prep, saying she was a “wonderful mumma”. “I hope I do the same for my son because I love cooking,” one person wrote. “My mum is exactly like you; she feeds me when I am there and I am over 30,” another commented. Image: Facebook

Food & Wine

Perfect summer meal: Barbecued tuna steaks with walnut sauce

Serves 4. This quick, simple dish showcases meaty tuna with a walnut sauce based on tarator, a Middle Eastern sauce often served with fish in Lebanon and Syria. Freshness is the key and Californian walnuts work best for this moreish sauce. Ingredients <ul> <li>4 x 180g sashimi-grade tuna steaks (see notes)</li> <li>Sea salt and freshly ground black pepper, to taste</li> <li>⅓ cup extra virgin olive oil</li> <li>100g wild or baby rocket, washed and dried</li> <li>1 lemon, quartered</li> </ul> Walnut Sauce <ul> <li>100g shelled walnuts</li> <li>1 clove garlic, finely chopped</li> <li>1 slice stale white bread, soaked in water</li> <li>1 tablespoon white wine vinegar</li> <li>3 teaspoons lemon juice</li> <li>⅓ cup extra virgin olive oil</li> <li>Salt flakes and freshly ground black pepper, to taste</li> </ul> Directions 1. Place the walnuts and garlic in a food processor. Squeeze the water out of the bread and add to the walnuts. Pulse until walnuts are finely chopped. Add vinegar, lemon juice, oil, salt and pepper and pulse to combine. Chill until ready to serve. 2. Heat a barbecue or char-grill plate. 3. Brush the steaks with some of the olive oil and sprinkle with salt and pepper. Cook the steaks for 3 minutes on one side, then turn and cook the other side for 1 minute, so that they are still pink in the centre, or until cooked to your liking. Rest fish in a warm place for a few minutes before serving. 4. Meanwhile, arrange rocket leaves on plates, drizzle with remaining olive oil. 5. Place a steak on top and spoon walnut sauce over each steak. Serve with a lemon wedge. Tips <ul> <li>Remove the fish from the fridge 20-30 minutes before you cook it, to allow it to come to room temperature, this is particularly important if it is being served rare in the centre.</li> <li>Sashimi-grade fish is normally sold trimmed, if it is not, trim off any skin and dark muscle before cooking.</li> <li>Alternative species: Albacore, bonito, mackerel, salmon, striped marlin, swordfish.</li> </ul> Republished with permission of <a href="https://www.wyza.com.au/recipes/barbecued-tuna-steaks-with-walnut-sauce.aspx">Wyza.com.au.</a>

Food & Wine

Did you know this was Princess Diana’s favourite recipe? Uncovered letters reveal surprising meal

Princess Diana’s favourite dish has been revealed in what was a previously unseen letter written by her private secretary. The meal she delighted in before she was a royal might surprise you, however as it only requires a few ingredients and is easy to conjure up in your own kitchen. In 1981 a South African care home charity reached out to celebrities asking for their favourite recipes, which would be featured in an upcoming cookbook. While the novel was only ever sold locally, previously unseen letter have uncovered that the Princess of Wales’ favourite dish was borscht soup. The hearty meal originates from the Ukrainian and is made predominantly from beetroot. <img style="width: 500px; height: 281.25px;" src="https://oversixtydev.blob.core.windows.net/media/7833721/before-you-conquer-your-bucketlist.jpg" alt="" data-udi="umb://media/cfdbe2fe3912445596e605126c5af12f" /> The soup is quite simple to make and a home favourite across much of Eastern Europe. "The Lady Diana Spencer has asked me to thank you very much for your letter," the response, which was written by Diana's private secretary, reads. "The Lady Diana's favourite recipe is Borsch. It has the following ingredients – beetroot, natural yogurt, onions, chicken stock, milk, sour cream, salt and pepper." The recipe offers royal fans a small look into the kind of meals and foods the royal enjoyed in the comfort of her own home. The letter written on April 7 of 198 – just three months shy of Diana marrying into the royal family. The South African charity contacted Queen Elizabeth, the Queen Mother as well as a young Princess Di. She wasn't so forthcoming with her recipes though, and had her Lady-In-Waiting write back that while she was thankful the charity reached out – she wouldn't be sharing her favourite dish with anyone. "I am afraid it is not possible for The Queen Mother to send you a recipe for your proposed cookbook, as there is a rule whereby Queen Elizabeth never gives recipes to anyone however worthy the cause," the Lady-In-Waiting wrote.

Food & Wine

Is breakfast really the most important meal of the day?

A regular breakfast is important to staying healthy and feeling great. Here’s how! The good news is the vast majority (78%) of adults aged 55-69 consider breakfast as the most important meal of the day and it’s not just talk, 73% say they take the time to always eat breakfast, significantly more than 35-54 year olds (56%). In fact, a regular breakfast habit may be the key to staying healthy and feeling great. Research shows people aged 65+ years who regularly eat breakfast have better diets and are more likely to rate their health as excellent or good compared to breakfast skippers. We all know, the challenge as we get a little older is making sure each mouthful counts. Generally, we need fewer kilojoules and yet higher amounts of key nutrients to stay healthy, so, our food choices must be packed with nutrients. Health -breakfast -fibre -wyza -com -au (2)Research shows people who eat breakfast regularly have better diets So, what nutrients are a must at breakfast and how can we make sure our brekkie choices deliver? Do we need to follow the healthy trend and be drinking green smoothies daily or will traditional brekkie favourites still give us what we need? Advanced Accredited Practising Dietitian, and Director of the Australian Breakfast Cereal Manufacturers Forum, Ms Leigh Reeve says there are four must have nutrients to start the day and offers ideas for delicious brekkie options that provide nutritional bang for their buck. These are much loved brekkie staples that are great value for both your health and your wallet. BEST BREKKIE CHOICES 1. Get an easy fibre fix Whether starting the day with cereal or toast, the key is to choose whole grain or high fibre options. They are an important source of fibre, which is a nutritional hero. As well as maintaining a healthy bowel, regularly eating high-fibre breakfast cereals have been shown to reduce the risk of developing type 2 diabetes by 24% and reduces the risk of cardiovascular disease by up to 29%. In fact, a diet high in cereal fibre may be the secret to longevity and has been linked to a reduced risk of premature death from cancer (15%); heart disease (20%); respiratory disease (21%); diabetes (34%). When it comes to increasing your fibre it doesn’t need to be overloading on prunes. Other tasty breakfast options include: <ul> <li>Experiment with high fibre or whole grain breakfast cereals until you find a favourite</li> <li>Top up your favourite cereal with a high fibre cereal or bra cereal</li> <li>Include cereal toppers for an extra fibre boost such as chia seeds, psylliumhusks, dried fruits or nuts</li> <li>Love toast? It’s as simple as making a switch from white bread to a whole grain variety. Generally the more visible grains or seeds the better</li> </ul> 2. Milk it for better bones Calcium is vital for staying strong and for maintaining the health of our bones. Yet the truth is most Australians are just not getting enough. To bump up your calcium intake, the key is to: Enjoy more dairy products, or calcium-enriched milk alternatives. At breakfast, cereal and milk go hand-in-hand. People who regularly eat breakfast cereal are more likely to have better vitamin and mineral intakes, especially for calcium. Try adding yoghurt to your cereal Prefer toast in the morning? Enjoy it with a milky coffee like a latte or a bowl of yoghurt on the side Pump up the protein Protein is not just important for body builders or fitness fanatics. It is critical to support the body’s normal tissue maintenance. Australian’s aged 71+ years are the group that stand out as less likely to meet their protein requirements. Yet a higher protein brekkie can easily be achieved without expensive or unappealing protein shakes: Simply enjoy eggs on whole grain toast, muesli with Greek yoghurt or higher protein breakfast cereal options and dairy A sprinkle of nuts is another easy way to add protein 3. B2 is a must at brekkie Vitamin B2 is important for converting nutrients into forms that can be easily used by our bodies. As we get older, our bodies are less able to process nutrients from food. Starting the day with a breakfast containing vitamin B2 is simple: <ul> <li style="font-weight: 400;">Use milk with your breakfast cereal</li> <li style="font-weight: 400;">Try yeast extract spreads on your toast</li> <li style="font-weight: 400;">Add some grilled mushrooms to your egg</li> <li style="font-weight: 400;">Or enjoy a handful of almonds at brekkie</li> </ul> Republished with permission of <a href="https://www.wyza.com.au/articles/health/nutrition/is-breakfast-really-the-most-important-meal-of-the-day.aspx">Wyza.com.au.</a>

Retirement Life

Weight conscious airline introduces diet meals for in-flight crew

The people in charge at Air India have reportedly switched their crews’ in-flight meals with lighter, low-fat options. The airline made an announcement on Monday, revealing the new menu, which are mainly vegetarian, saying that the decision is more cost-effective compared to their previous meals. But in the past, the airline has cracked down on the weight of their flight attendants. At the moment, the meals are only available on routes originating in New Delhi and Mumbai, but they plan on rolling out low-fat options to other routes in the future. “All the dishes in the food menu are low on cholesterol and fat. This initiative will help our crew to remain healthy and fit,” said an Air India official to <a rel="noopener" href="https://timesofindia.indiatimes.com/" target="_blank">The Times of India</a>. Crew members were informed of the changes through a company memo, which explained the “special low-fat diet meal” as a consideration for “the health factor” of the crew. The news has come after Air India fired 10 flight attendants for being overweight.

Travel Trouble

Your guide to meal prepping for beginners

Meal prepping is a sensible option for helping you save time, waste less food and get your daily meals on the table much faster than usual. Are you interested in getting started with meal prepping? Read on to learn more, plus find meal prepping ideas, tips and suggestions for beginners. What is meal prepping? <a href="https://www.thekitchn.com/how-to-meal-prep-beginner-261658">Meal prepping</a> is the act of consciously allotting time for preparing your meals, or the ingredients you use for making your meals, in bulk ahead of when you will need them. The idea is that you can save time by cooking once, portioning out the food and having it ready to use when you need it. You’re likely to also save money with this method. This is because you won’t end up buying overpriced takeaway meals at the last minute when you’re hungry and in too much of a hurry to cook a meal from scratch. You’re also likely to waste far less food with this method – because you consciously plan out what to do with each morsel of food instead of letting leftovers go to waste. Here’s an example of how meal prepping can save you time and increase your efficiency. Let’s say that it takes you 4 hours to make a 2.5 kilogram roast from start to finish. As long as you’re going to all that trouble, why not make 2 roasts, then divide each roast into 12 portions to use for meal prepping? The roast beef meals can then be frozen for later use as needed. That’s an extreme example of a time consuming meal prep. You do not have to allot that much time to meal prepping if you’d rather prepare simpler meals, or portions of meals. If you hustle, it is possible to prepare a week’s worth of meals <a href="https://www.thekitchn.com/meal-prep-rules-261129">in only one hour</a>. Or meal prepping can be as simple as returning from the farmer’s market and then chopping up a week’s worth of fresh salads using the produce you bring home. If you serve a main dish plus a helping of fresh salad for dinner every night, having the salad made ahead of time frees you to focus on the main dish when it comes time to prepare dinner. Tools and supplies you’ll need for meal prepping First and foremost, you’ll need suitable containers for meal prepping. To avoid creating excess <a href="https://www.oversixty.com.au/lifestyle/home-garden/ways-to-reduce-household-waste">household waste</a>, and to minimise your environmental footprint, avoid using single-use plastics such as plastic baggies or disposable containers for this purpose. Instead, select mason jars, glass storage containers or reusable stainless steel lunch containers for storing the foods you’ll prepare. There are many kitchen gadgets, utensils and appliances that can make meal prepping more convenient. A few <a href="https://www.mealprep.com.au/p/kitchen-essentials-for-meal-prepping/">meal prepping essentials</a> include a blender, an accurate digital kitchen scale and a set of high-quality kitchen knives. How to meal prep Start with a clean kitchen. First, clean out the refrigerator and freezer to make space for the meals you’re going to prep. Next, wash any dirty dishes that may be lingering in the kitchen. Put everything away except for the gadgets, dishes and utensils you plan to use during the meal prepping process. Next, decide which meals you’re going to prep. If you’re totally new to meal prepping, it’s probably wise to start small. Choose one meal – breakfast, lunch, or dinner -- to start with. Then decide which dishes you want to prepare for the week. Locate recipes you want to use. The ingredients you need for the recipes will form the basis for your grocery list. Prepare the grocery list and take it to the market with you to shop for the ingredients you need. When you’ve returned from the market, it’s time to get busy prepping. Cook your ingredients. Set out your containers and your scale. Measure out your ingredients and assemble your meals. Then place everything in the refrigerator or freezer so it’s all ready to go when you need it. If you freeze your meals, you will obviously need to allow adequate defrosting time before you can easily use them. You may wish to make notes on your calendar to defrost a particular item the night before you need it. This <a href="https://www.oversixty.com.au/lifestyle/food-wine/15-dollar-kmart-hack-will-save-you-thousands">clever and affordable hack</a> can also help you with planning out your meals if you like to have a visual means of keeping track of your meal plans. Those are some of the most essential basics you need to know about meal prepping. Like most other skills in life, you will get faster and more efficient at meal prepping if you do it repeatedly. You’ll learn what works best for you, and the process will get easier in time. Related links <ul> <li><a href="https://www.oversixty.com.au/lifestyle/home-garden/five-tips-for-an-organised-freezer">5 Tips to help you perfectly organise your freezer</a></li> <li><a href="https://www.oversixty.com.au/finance/money-banking/21-tricks-to-drastically-slash-your-grocery-bill">21 Tricks to drastically slash your grocery bill</a></li> </ul>

Body

Cook tonight’s dinner in your dishwasher!

Many of us use our dishwasher to, well, clean our dishes. Especially after a meal. But there’s a new trend on the horizon that involves the opposite of this. It’s called ‘dishwasher cuisine’ and it is not a joke. Many people have decided that their oven is no longer up to scratch and are opting to give their dishwasher a try. So far, the most popular dish seems to be salmon. <blockquote 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);" class="instagram-media" data-instgrm-permalink="https://www.instagram.com/p/BsY73EHh4tn/?utm_source=ig_embed&utm_medium=loading" data-instgrm-version="12"> <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> <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;" rel="noopener" href="https://www.instagram.com/p/BsY73EHh4tn/?utm_source=ig_embed&utm_medium=loading" target="_blank">A post shared by Verlasso Salmon (@verlasso)</a> on Jan 8, 2019 at 2:02pm PST </div> </blockquote> The trick is wrapping your ingredients up in foil (so the food doesn’t get saturated by the water or have other bits of food ending up in the final meal) and letting the dishwasher do the rest. Consumer advocacy group <a href="https://www.choice.com.au/home-and-living/kitchen/dishwashers/articles/can-you-cook-dinner-in-your-dishwasher">Choice</a> has recommended that you put your ingredients that you want to cook in plastic zip lock bags so no extra food gets in there as well as loading up the dishwasher to keep the temperature stable. Keeping the temperature stable is ideal as this ensures your food is cooked properly. <blockquote 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);" class="instagram-media" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/p/dZqjZdLZoE/?utm_source=ig_embed&utm_medium=loading" data-instgrm-version="12"> <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> <a style="color: #000; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" rel="noopener" href="https://www.instagram.com/p/dZqjZdLZoE/?utm_source=ig_embed&utm_medium=loading" target="_blank">Forget the grill, here's how to cook salmon in the dishwasher. #howto #dishwashercooking #yum #nprlife</a> <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 post shared by <a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px;" rel="noopener" href="https://www.instagram.com/mstarbard/?utm_source=ig_embed&utm_medium=loading" target="_blank"> Maggie Starbard</a> (@mstarbard) on Aug 24, 2013 at 8:30am PDT </div> </blockquote> However, as a dishwasher can reach temperatures of up to 62 degrees in a cycle, smaller portions of protein and vegetables are best. Choosing food that has a bit of wiggle room when it comes to time and temperature being a little bit out is ideal, as again, you’re cooking food in a dishwasher. Experts have compared it to the sous vide method. This method is a French style of cooking which involves vacuum sealing food in a plastic bag, submerging it in a bath of warm water and waiting for it to cook over time. Some have found it to be a productive way of cleaning up the mess they’ve made while preparing the meal whilst also getting a meal out of it. Is this something you’re willing to try? Have you heard of it before? Let us know in the comments.

Technology

How McDonald's meal deals are tricking customers into spending more money

McDonald’s is tricking customers into spending more money with the introduction of the value-for-money menu that has seen global profits jump 13 per cent to almost $2 billion. It’s been a big year for the golden arches with products like soft drinks, sausages wraps, triple cheeseburgers available at attractive $1, $2 or $3 price points. But while these initiatives make it seem like the customer is saving money, in reality it’s actually making them spend more of their hard-earned cash. CNBC reports McDonald’s CEO Steve Easterbrook has said customers are creating meals with several different items, making their total a the checkout much higher. “More customers are recognising that we are becoming a better McDonald's, appreciating our great tasting food, fast and friendly service and compelling value as we execute our Velocity Growth Plan,” he said in a statement to <a href="/dailymail.co.uk/auhome/index.html" target="_blank">Daily Mail Australia</a>. Australian restaurants have led the charge with these innovations. “We're keeping the customer at the centre of everything we do as we continue enhancing their McDonald's experience,” Mr Easterbrook added. “We are satisfying the rising expectations customers have for the taste and quality of our food and greater convenience as they visit our restaurants or enjoy meals delivered to their homes and offices.” What are your thoughts? Do you visit McDonald’s often?

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Cook tonight’s dinner in your dishwasher!

How McDonald's meal deals are tricking customers into spending more money