How to make the most of your food secret dish?
We are completely passionate about food and the health benefits of eating a wonderful, fresh, nutrient, rich and balanced diet. Food Secret is all about empowering you to make better food choices for optimal health lifestyle and wellbeing.
If you are curious to know how some foods may benefit you more than others, we have created three simple ways of rating our dishes: the Food Secret Star Ratings, the Food Secret Targets and the Food Secret Wellbeing Groups.
1) Food Secret Star Ratings
We have looked at the levels of key nutrients in each dish and calculated a star rating that shows how healthy it is.
How does it work?
The star ratings categorise foods into those that are optimally healthy and are fine to eat frequently and those that should perhaps be reserved as occasional treats.
| ☆★★★★★ 5 Stars | Great dish, your body will love it! |
|---|---|
| ☆★★★★ 4 Stars | Healthy and nutritious, eat it regularly. |
| ☆☆★★★ 3 Stars | Still a great dish with one or two key nutrients slightly less than optimal |
| ☆☆☆★★ 2 Stars | Indulge when you are otherwise being good. |
| ☆☆☆☆★ 1 Star | Not many Food Secret dishes have 1 star only, so you are probably looking at an indulgent treat. Enjoy it, and then choose some 4 or 5 star dishes. |
Food Secret Targets
We have designed the Food Secret Targets to help fine-tune your dish. To make things even more focussed, we have provided separate targets for men and women for those all important differences in nutrient requirements!
We have used the Recommended Nutrient Intakes as set by the Committee on Medical Aspects of Food and Nutrition Policy (COMA) (Department of Health, “Dietary reference values for Food Energy and Nutrients for the United Kingdom”, 1991).
The per meal figure is 1/3 of the daily Recommended Nutrient Intakes, giving a meaningful measuring tool for individual dishes, assuming a normal healthy diet consisting of 3 meals per day (breakfast, lunch and dinner). The nutrients in the dish are compared against the government’s average recommended levels per meal for men and women.
How to check if the combination you have chosen meets your nutrient targets?
Occasionally some nutrients might be better kept at lower than target levels, and others could be helpful at levels above target. Here are some quick ideas of how you might make the most of the different levels:
“The Energy Booster”: if you want a quick energy boost, look for dishes with
- higher carbohydrate levels
“The Slim Jim”: if you are watching your weight, look for dishes with
- low saturated fat levels
- higher protein levels compared to carbohydrates
- higher fibre levels
“The Endurance eater”: if you want your meal to keep you going for longer without the need for snacks, look for dishes with
- higher protein levels compared to carbohydrates
- higher fibre levels
What parameters are used in the Food Secret Targets?
Protein
Protein is important for growth and repair in the body,
and helps to maintain good muscle tone. It is also
important for a well-functioning immune system and
good hormonal heath. Protein rich foods tend to
release their energy more slowly, giving you steadier,
longer-lasting energy levels.
Carbohydrates
Carbohydrates provide the most readily available
energy source for the body. Your brain requires a
constant supply of carbohydrates to keep functioning.
Most carbohydrates give you a faster energy release
compared to protein. If you want your dish to provide you with longer lasting energy, aim for an equal level of protein and carbohydrates, or a higher protein level compared to the carbohydrates.
Saturated fats
Saturated fats are higher in calories per unit than protein or carbohydrates, so it’s good to limit your total daily fat intake. Saturated fats are also the type of fat that could raise your cholesterol levels.
Unsaturated fats
Although equally high in calories as saturated fats, the unsaturated fats are actually necessary for the healthy functioning of your body. They may help keep your skin looking young and supple, and may help lubricate your joints. Unsaturated fats could also increase the rate at which your body burns energy.
Fibre
Higher fibre foods tend to give you longer lasting energy and make you feel full for longer. Fibre is important for good digestive health.
Food Secret Wellbeing Groups
We have also grouped our recipes in food secret “mood categories”, helping you to choose a food secret dish that suits your mood. For example, a dish in the brain food category will contain high levels of the nutrients that may help boost your memory.
Mood
Brain Food
One of the key brain chemical for memory is acetylcholine. A deficiency in it is thought to be a common cause of declining memory. Acetylcholine is derived from phosphatidyl choline, which is a nutrient found in certain foods.
Foods rich in phosphatidyl choline include:
Cauliflower, Eggs, Salmon & Cod, Liver, Milk, Legumes, Soya, Oats, Barley, Sesame seeds, Flax seeds...
Mood Boost
Tryptophan is a mood boosting nutrient that could help increase levels of serotonin in the brain. Serotonin is a neurotransmitter (a chemical messenger in the brain) that may help improve mood.
Foods rich in tryptophan include:
Chocolate, Oats, Bananas, Milk, Yogurt, Cottage cheese, Red meat, Eggs, Fish, Poultry, Sesame seeds, Chickpeas, Sunflower seeds, Pumpkin seeds, Barley...
Energy
Pick-me-up
Faster release energy is provided by dishes that contain less protein and have a higher glycemic index or are made of refined sugar.
Energetic foods include:
Chocolate, very sweet fruit, sugary foods, white bread...
Constant Energy
Steady, longer lasting energy release is provided by dishes that have higher protein content and less refined, lower glycemic index carbohydrates.
Constant energy foods include:
Oats, whole-grains, barley grain, chickpeasand pulses...
Wellbeing
Anti-ageing
Foods that score high in antioxidant analysis called ORAC (Oxygen Radical Absorbance Capacity) may protect cells from oxidative damage, and are thought to slow down signs of ageing.
High ORAC score foods include:
Alfalfa sprouts , Beetroot, Broccoli, Brussels sprouts, Garlic, Kale, Red peppers, Spinach, Acai berries, Bilberries , Blackberries, Blueberries, Goji berries, Oranges, Plums, Red grapes, Raspberries, Strawberries
Immune Boosting
Vitamin C is one of the master immune-boosting nutrients. It helps immune cells in the body to mature, and is in itself anti-viral and anti-bacterial. It is also able to destroy toxins produced by bacteria.
Foods containing vitamin C include:
Sweet red bell peppers, Parsley, Broccoli, Cauliflower, Strawberries, Mustard greens, Papaya, Grapefruit, Kiwi, Oranges, Cantaloupe, Cabbage, Tomatoes, Raspberries, Celery, Spinach , Pineapple, Watermelon, Tangerines, Limes, Cranberries, Guava
