Healthy living
Diet and weight loss
I need to eat more vegetables
Diet detective Judith Wills holds up her magnifying glass to greengrocer Martin Peek's daily diet
Case history 2: Martin Peek
Martin Peek, 57, runs his own busy greengrocery and fishmonger's store, The Grapevine, in Kington, Herefordshire, with his wife Pam. He is 5ft 9in tall and weighs 12 stone.
Martin says: "It's a very demanding job - I get up most days at around 5 to get to work for the deliveries. Then I'm on my feet all day running the shop and serving with Pam. We work through lunch; I haven't time to feel hungry.
"In the evenings I'm often asleep in front of the TV straight after supper. I have been trying to give up smoking, but I find it hard.
"Apart from the tiredness, lately I have suffered from a lot of chesty colds and coughs, which have brought me down. I never take time off though; it isn't possible really. I also suffer from indigestion if I'm not careful what I eat.
"My wife is a great cook but I admit that there is quite a list of foods I don't like, including various vegetables - I hate all greens, pork, some fruits, and mushrooms.
"Onions, garlic and some spices give me indigestion, and I'm not keen on fish. But I will eat salad and soup.
"I love beef, cheese, chocolate and alcohol - it's something to look forward to at the end of the day."
The evidence
Day 1
(Friday - at shop all day)
5.30am: Make a flask of black cafetiere coffee to drink during morning.
10am: More black coffee.
2pm: Black coffee and flapjack.
6pm: 1½ pints Black Sheep ale in pub on way home.
7.30pm: Very large helping of Pam's beef, parsnip and carrot stew, mashed potato.
During evening: Several glasses red wine.
Day Two
(Saturday - half day at shop)
5.30am: Flask black coffee.
11am: Large Twix.
1.30pm: Bacon roll, cup of tea, white, no sugar.
6pm: 2 pints Black Sheep in pub.
7.30pm: Bowl Pam's butternut squash soup; home-cooked roast beef, roast potatoes, gravy, no vegetables (although they were available).
During evening: Several glasses wine.
Diet Detective reports
Anyone would have to be superhuman to keep working hard for nearly 12 hours a day on virtually nothing except black coffee and perhaps a sugary snack.
Yes, coffee will increase alertness and help concentration in the short term. But long-term over-consumption, especially with little to eat, can weaken the adrenals and cause the body a great deal of stress - the last thing that Martin needs.
This is made worse by the lack of quality food - and occasional nicotine - during most days. His blood sugar levels will be extremely low and he is attempting to keep going on empty, and on willpower.
No wonder when he does stop to listen to his body, it is saying, "I'm hungry! I need sugar! And I need it NOW!"
When work is over, he compounds the damage with another high-carb, low-nutrient fix - beer. The addition of hops - a sedative - helps Martin to relax his stressed body after a hard day.
At home, a large meal (probably eaten quickly as Martin finally realises how hungry he is) will release endorphins which will also calm him down.
A few glasses of wine on top of all that and no wonder he is soon asleep. And no wonder he is prone to infections and aches and pains.
Martin is in serious need of giving himself and his body a break.
Overall I'd rate his diet 3 out of 10.
Here are my recommendations for Martin:</h1><li> Your sparse and erratic diet means you are short on a variety of immune-boosting nutrients including selenium, zinc and plant-based antioxidants important for health, especially as we age. Because of your lifestyle you need more immune-boosters in your diet than most people, not less.- Concentrate on the foods you do like and don't worry about those you don't. Vegetable soups and stews are ideal ways to get antioxidants into your diet if you're not overkeen on basic veggies.
- In summer, always have a large side salad with or before your meal if you don't want other vegetables. Lettuce, watercress, rocket, etc contain a similar range of immune-boosting chemicals to cooked greens.
- Take two fish oil capsules daily for your joints and feet if you don't eat much fish, Mr Fishmonger!
- Choose lean cuts of beef, and medium or lower-fat cheeses to cut back on your saturated fat intake.
- Have small, regular snacks throughout the day to keep your blood sugar levels even and to beat exhaustion.
- Take a few easy things to work - some pieces of hard cheese, rye crackers, wholegrain bread rolls, pieces of ham. Eat something (just 2-3 mouthfuls will be enough) every 2 hours throughout the day, beginning before the customers start coming in.
- Add a little fresh fruit from your own shelves - apples, pears, plums and cherries (low glycaemic index fruits) will all help keep your body running well and stop cravings.
- For a sweet snack try an Eat Natural bar - these are high in nuts, seeds and dried fruits and will have a much less damaging effect on your blood sugar than a Twix.
- Or a good-quality dark chocolate and nut bar - minimum 60% cocoa solids, will provide antioxidants to help beat disease and ageing.
- You are getting at least half of your daily calories from alcohol, when 5% is the sensible maximum.
- Try to cut back gradually by alternating a beer or wine with a glass of water, and try to have two alcohol-free nights a week.
- High alcohol intake lowers your immune system, which is the last thing you need.
- Lastly, I believe it is your stressful life and lack of regular, relaxing meals and proper rest that is causing the heartburn and digestive problems, not necessarily any particular food.
- Stress also uses up vitamins and is a common cause of lowered immunity. Build more quiet, 'me' time into your life.
Judith Wills is the author of the worldwide bestseller The Food Bible
Information on this site is for interest only and is not a substitute for professional medical advice. You should consult your own doctor about any specific health concerns.