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Summer portion guide

Summer portion guide

Download our portion guide for summer favourites and make your picnics and barbecues healthier

11 Essential Items for Your Vegan Shopping List

11 Essential Items for Your Vegan Shopping List

Dark leafy greens You probably know the many health benefits of starting a vegan diet. But when you take dairy off the menu, you need to find other sources of calcium – and dark leafy greens check that box off and should definitely be found on your vegan shopping list. Felicia Spence, R.D. at Hilton Head Health, recommends choosing one dark leafy green a day, such as kale, collards, spinach, or Swiss chard, and eating lots of it. “The darker the green the better,” she says, suggesting adding greens to smoothies, salads, or as part of a hot meal. But don’t ignore other colours of vegetables. “Eat a wide variety of different colours,” suggests Wendy Cohen, R.D. Orange vegetables such carrots and bell peppers contain beta-carotene, which converts into vitamin A in the body and is necessary for…

Increased diversity of food in the first year of life may help protect against allergies

Increased diversity of food in the first year of life may help protect against allergies

A broad range of foods in a child’s first year of life may help to prevent the development of allergic diseases. A team of European researchers studied feeding practices by parents in Austria, Finland, France, Germany and Switzerland to measure the diversity of children’s diets against diagnoses of asthma, food allergies and allergic rhinitis. This is the first study that shows an association between increased exposure to certain foods in the first year of life and protection against later development of allergies. Nutrition has the ability to influence the development of children’s immune systems. Early exposure to a range of different foods could increase the immune system’s acceptance of the antigens present in those foods (a substance or protein that, when introduced into the body, is recognised by the immune system), possibly by the acquisition of beneficial gut…