Healthy living
Diet and weight loss
Eating to beat tiredness and bloating
Judith Wills, one of the UK's leading nutrition experts, puts reader Ann McDonnell's diet under the microscope - and suggests simple changes that could make a big difference to the way she feels
Case history 1: Ann McDonnell
Ann McDonnell, 62, is a retired therapist now doing part-time charity work. She is divorced and lives alone in Wimbledon, London. She is 5ft 8in tall and weighs 11 stone.
"I'm not in bad health but I don't exactly feel well, either. I get bad bouts of insomnia - which seem to be a little more frequent - and I lack energy, although I don't think I am stressed.
I've also got a fat stomach but no matter what I do, it seems to stay the same.
My only other niggles are a chronic sinus condition, gums which tend to bleed sometimes although I look after my teeth, and my skin is getting dry.
"I don't like junk food. I eat regularly, have small portions, and enjoy fruit and veg. My only indulgences are puddings - I have one every day, a small amount of dark or milk chocolate after my evening meal, and wine and a few crisps most evenings.
"My exercise is mainly a round-trip 40-minute walk to the shops most mornings and I carry my heavy shopping bags home. I find if I stop walking, I put on weight almost immediately."
The Evidence
Day One
Breakfast 9am: Natural bio yoghurt, chopped apple and banana, flaxseeds. 1 mug strong coffee with semi-skimmed milk, no sugar.
11am: 1 mug fruit tea.
12 noon: 1 slice toast with peanut butter.
Lunch 1.30pm: Bacon, lettuce, tomato, cheese and avocado salad with French dressing; walnut bread and Olivio spread; 1 mug decaffeinated coffee.
4.30pm: Fruit tea, 2 oat crunch biscuits.
Supper 7pm: Sainsbury's Taste the Difference Fish Pie, broccoli; 2 glasses white wine; 1 ready-made individual tiramisu; 1 chocolate from selection.
Day Two
Breakfast 9am: Small bowl muesli with semi-skimmed milk; 1 pear. 1 mug strong coffee.
Lunch 1pm: Canned mackerel in tomato sauce; side salad; slice homemade soda bread; small portion leftover rhubarb fool; 1 decaff coffee.
4pm: 1 mug fruit tea; 1 slice bread and lemon curd.
Supper 7pm: Home-made guacamole with Kettle crisps and glass white wine; home-cooked chicken, bacon, cheese and vegetable bake; glass red wine; sliced banana and sultanas with cream and lemon juice; 1 chocolate.
Diet Detective reports
Retirement and divorce could have been the triggers for Ann's bouts of insomnia, which may in turn be contributing to her lack of energy. But over 60, it's important to consider ways to boost energy levels. which often to dip naturally around this time.
Ann's diet isn't too bad - it is quite low on over-processed foods and she has a good range of fruit, veg, fish, meat, poultry and dairy, so she is unlikely to be short on most vitamins and minerals. But (always a "but"!) she's getting on average only 4 portions of fruit and veg a day rather than the 5-7 she should have; and she's a bit low on fibre, iron, vitamin C and zinc.
Overall, I'd rate her diet 7 out of 10.
Here are my recommendations for Ann:
- You are probably eating slightly too many calories for your height, age and activity levels - hence you put on weight straight away if you stop walking.
- Try replacing your between-meal snacks with a piece of fruit, and perhaps the crisps with fresh veggie crudités. This will increase your daily fruit and veg intake (see below) and reduce your fat stomach problem.
- High-salt items such as crisps, bacon, ham, bread and cheese retain fluid in the body, particularly round the midriff.
- Also, you could drink a little less wine. Most people think one glass of wine is a unit of alcohol but because wine strength - and glass sizes - have increased dramatically in recent years, an average glass of wine at home is nearer two to three units. Importantly, more than one unit of alcohol can send your blood sugar levels plummeting - resulting in middle-of-the-night waking and/or an "unrefreshed", foggy feeling in the morning.
- Your diet is quite high in foods that tend to cause speedy fluctuations in blood sugar levels - white bread, biscuits, mashed potato, desserts, alcohol, coffee, bananas, for example - which can leave you lacking energy.
- Instead, choose more foods which keep blood sugar levels even - such as basmati rice, wholewheat pasta, sweet potatoes, pulses, oats, wholegrain breads and other whole grains, fish and poultry.
- For sleep, I would normally recommend a late-night semi-skimmed hot milk drink. But because I think your sinus problem may be exacerbated by your fairly high intake of dairy foods, I suggest you increase your evening consumption of other trytophan-rich foods including turkey, oats and sunflower seeds. You could also try passiflora supplements - these are non-addictive and effective.
- Lack of iron can lead to low energy - good sources other than red meat are dark leafy greens, brown lentils, nuts and seeds.
- Vitamin C helps iron to be absorbed in the body, so eat iron-rich foods with high-C foods (see below).
- These changes will also increase your intake of co-enzyme Q10, an antioxidant compound that can increase energy levels and improve gum condition.
- Also, eat more vitamin C-rich foods to stop your gums bleeding. Five to seven portions of fruit and veg a day (especially citrus, berries, peppers, leafy greens) should also help sort that out.
- Dry skin can be improved with a diet rich in essential fats - eat pure plant oils for omega-6 and oily fish every other day for omega-3. Add olive oil for omega-9.
- Lastly - insomnia, lack of energy and bleeding gums are often all signs of high levels of stress. And, surprisingly, a fat stomach may also be linked to stress. People are often stressed without realising it - so do all you can to relax and enjoy your retirement.
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Reader comments
I am interested that you recommend semi-skim milk. However, I have one family member who likes whole milk and others who prefer semi-skim milk. Can I keep everyone happy by buying whole milk but adding a third water to some of it to make it into semi-skimmed?
Posted by: Pat Havell | 24/06/2008 20:43:11
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.