Exercise seems so simple, but it can feel like there’s a lot of prep behind-the-scenes to hit those fitness goals. Whether it’s sourcing the right equipment, finding the right time to do it or even whether the exercise you’re doing is actually beneficial for you, it feels like half the work is simply… getting ready to exercise.
Thankfully, it turns out choosing what to eat before you get started and what to refuel with is a lot less complicated.
Advertisement
What you shouldn’t eat before a workout
According to Kerry Beeson, a nutritional therapist at Prep Kitchen, the focus of eating before a workout is to provide you with heightened energy, prevent fatigue, and support muscle maintenance and growth.
“As a general rule, you should aim to eat between one and three hours before your session,” she says.
Beeson adds that if you’re eating between one and two hours before your workout, you should keep the quantity small to avoid indigestion.
As for what not to eat, the nutritional therapist recommends steering away from nuts. This is because they are too slow to digest which could lead to discomfort and bloating. She also advises against tucking into cheese and fatty meats.
Advertisement
Instead, it’s recommended that people eat complex carbohydrates which release energy gradually such as sweet potato and brown rice.
Surprisingly, Beeson also advises against high-fibre foods saying: ”Foods which are too high in fibre can cause gas and bloating which isn’t ideal before a high intensity workout. Interestingly, we don’t actually digest fibre, it’s indigestible which can lead to bloating and stomach discomfort if you exercise too soon after.”
What to eat after a workout
While it may be tempting to reach for a sugary snack after a workout (guilty), your body will refuel more effectively with nutritious foods. Beeson recommends tucking into spinach, eggs, lean meats or wholegrain pasta.
Sadly, after a workout still isn’t the greatest time to tuck into nuts and cheese – so it might be worth giving those a miss for now.
As Beeson says: “Try to avoid high fat foods for the first couple of hours following a workout as this can put unnecessary strain on your digestion while your body recovers.”
If there is a time of year that begs for multicookers — Crockpots, air fryers and Instant Pots — it’s fall. The season is synonymous with slow cooker chilis and dips for football games, soups for cold days and batch-cooking meals for school lunches. And multicookers make it easy to do.
“They really are wonderful pieces of cooking equipment that we need to keep properly maintained as well as properly cleaned,” said Angela Anandappa, the CEO and founding executive director of Alliance for Advanced Sanitation.
Advertisement
When multicookers aren’t used properly, they can create cleanliness and health issues, food experts say. In fact, on the popular television show “This Is Us,” a slow cooker malfunctioned and set the family’s home on fire, scaring many avid users of the appliance.
While fires aren’t the No. 1 concern of the food safety experts we spoke to, there are other problems that could cause you trouble, and specific behaviors and habits that contribute to those problems. Here’s what they are:
Not Checking The Temperature Of Meat
“I am primarily concerned about home cooks that will just trust that a given recipe is sufficient for food safety without checking food internal temperatures (of meats specifically) at the end of cooking,” Donald Schaffner, the department chair and extension specialist in food science at Rutgers University, told HuffPost.
Even after cooking for hours, meat still may not be at the temperature necessary for a safe meal.
Schaffner suggests that you use a tip-sensitive digital meat thermometer to check the internal temperature of your meat before you start eating.
Advertisement
You can find the proper cooking temperatures for food on the USDA website, he said.
Eating undercooked meat is the most dangerous mistake that can occur when you prepare food with a slow cooker, said Kali Kniel, the associate chair of the Department of Animal and Food Sciences at the University of Delaware.
“If chicken is undercooked, then there is a potential risk of a person getting sick from salmonella,” Kniel told HuffPost.
Kniel added that the food temperature danger zone — from 40 degrees to 140 degrees Fahrenheit — should always be avoided. In this range, “bacteria are likely to multiply,” she said.
“If foods are not kept hot, then bacteria like [staphylococcus] aureus, which can be on human hands, can grow in the food product and then produce a toxin that can be ingested with the food and make people sick,” Kniel said.
Washing your hands before cooking or eating can be one way to reduce this risk, she said.
Not Following The Machine’s Rules
How many times have you gotten a new gadget and immediately cast aside the direction booklet? Probably too many to count.
Advertisement
In the case of multicookers, it’s crucial that you read and follow the directions every time you use them, according to Kniel.
“It is important to [use] your machine according to instructions of the machine. If you don’t have the instructions that came with the appliance, look for the guide online,” Kniel said.
This is especially true for the Instant Pot (or other brands of electric pressure cookers), she said.
“With an Instant Pot … foods are cooked at high temperatures under pressure. It is important that the [Instant Pot] be allowed to reach temperature under pressure and then when finished cooking, the [Instant Pot] must be vented properly,” Kniel said.
If the Instant Pot isn’t properly vented, it can be dangerous, she noted. In some instances, electric pressure cookers have exploded, and the hot steam can burn your skin if you hover over it.
Advertisement
It’s also important to follow any food or liquid limits in your appliance’s manual, said Trevor Craig, the corporate director of technical training and consulting at Microbac Laboratories.
“Sometimes I see people overfill air fryers because of a party [and] they’re trying to make a lot of food at once … you can actually affect the way it cooks, so [your] food might not be cooked all the way through,” Craig said.
This again highlights the importance of using a meat thermometer before chowing down.
Not Following Legit Recipes
Beyond following the machine’s manual, it’s important to follow recommended recipes, too.
“One of the things that happens is that if you don’t follow those recommended instructions and you try to be creative, you may make a change that you didn’t know is going to be hazardous to you,” Anandappa said.
Specifically, a lot of people turn to social media for recipes, which isn’t always a great idea for machines that require specific steps.
Advertisement
“Sometimes they are recommending things that aren’t safe for people — one of those things is cooking time and temperature,” Anandappa said.
In other words, if you cut the cook time down, you could end up with a meal that’s raw in the middle. Or, if you put too many items in your multicooker, you could change what is needed for the machine to reach the necessary temperature when it’s turned on.
So be sure to use recipes vetted by professionals to ensure you’re not eating something that is undercooked or using your machine in an unsafe way. You can look at your multicooker’s brand website for recipes; Instant Pot has a range of recipes online, and Ninja has a variety of air fryer recipes on its site. Or visit trusted resources like Bon Appétit or Real Simple.
Using Plastic Bags In The Pot
Anandappa said she would also warn about “plastic bags that can be put into various types of cookers.”
This is specifically true for slow cookers, she said.
“Some of these plastic bags are not supposed to be used for very long, but people are using them, particularly in things like Crockpot cooking, for 8, 10, 12 hours sometimes,” Anandappa said.
Advertisement
Why is it dangerous? According to Anandappa, the plastic can migrate into the food, “which is not a safe thing.”
There is some debate surrounding the safety of plastic slow cooker liners, according to EatingWell, which points to the potential additives in these products, while TastingTable points to the environmental impact of single-use plastics. If you do use a plastic liner, it’s important that you use liners that are FDA-approved, according to EatingWell.
Additionally, Craig said, if you do use a plastic liner, you should still wash your slow cooker.
“Those liners aren’t going to prevent any bacteria from getting underneath it, or tiny food particles,” Craig said.
This is true even if your multicooker looks totally clean.
“You can’t see bacteria, [and] you might not be able to see all the food particles — clean it anyway,” Craig added.
Not Using Appropriate Utensils
According to Craig, if you’re serving food for a multicooker at a gathering, it’s important to have a designated utensil for folks to use. It’s not safe to have people dipping in various spoons and forks.
Advertisement
“You’re just leading to an area where you’re going to introduce cross-contamination, and that’s a big concern,” Craig said.
It’s particularly concerning if someone has an allergy to another food that’s being served, or if someone with a cold puts their dirty spoon in a big serving of crock pot chilli.
If you’re using a cooker with a nonstick lining, you should also be careful not to scratch the inner pot with a metal appliance. Take care to use food-safe utensils that won’t scratch the nonstick liner, remnants of which could end up in your food.
Not Cleaning Your Appliance
You wouldn’t put a pot away without properly cleaning it first, and the same goes for multicookers.
“[Make] sure that you treat these as items that you have to clean regularly. You wouldn’t reuse the same utensil over and over and over again without cleaning it,” Craig said, “but, for some reason, when people use air fryers, they don’t want to clean up that basket.”
And, as mentioned above, having a liner in your slow cooker does not negate the need to wash it with soap and water.
Advertisement
“I’m a big proponent of making sure you have a clean kitchen. Treat it like you would want to see the inside of a restaurant,” Craig said.
Getting children involved in the kitchen is something mother and author Annabel Karmel is incredibly passionate about.
So it’s perhaps no surprise then that her latest (and 50th) recipe book My First Cookbook is jam-packed with simple yet nutritious recipes that adults and kids can both get involved with making.
Advertisement
As busy working parents it can be hard to find the time and creativity, not to mention ingredients, to devise nutritious home-cooked meals, which is where My First Cookbook can help.
Expect fun lunchbox ideas such as Caterpillar Sandwiches, big batch meals like Teddy Bear Pasta and seasonal specials like Monster Pizzas and Gingerbread Men.
The book helps children learn essential hands-on kitchen skills – from simple sandwich making all the way to cake baking.
If you’re stuck for mealtime inspiration this weekend – and have a bit of time to spare to get your kids involved in the kitchen – we’ve got two of her brand new recipes to share.
Advertisement
Sticky chicken with sweet potato fries
Nobody can resist this sweet, sticky chicken, especially with healthy baked fries.
Serves 4 | Prep time 40 mins | Cooking time 25 mins
You’ll need: baking tray, baking paper
Ingredients
3 tablespoons ketchup
3 tablespoons soy sauce
2 tablespoons honey
2 cloves of garlic, crushed
500g (18oz) boneless chicken thighs, sliced into strips
3 medium sweet potatoes, scrubbed
2 tablespoons sunflower oil
1 teaspoon chopped thyme
3 tablespoons semolina
Method
Put the chicken into a medium mixing bowl. Add the ketchup, soy, honey and garlic, and mix together to coat the chicken. Leave for 30 minutes, then arrange on a baking tray lined with baking paper.
Preheat the oven to 200°C (400°F) Fan. Slice the sweet potatoes into thin chip shapes. Place on a baking sheet lined with baking paper. Add the oil and thyme. Season with salt and pepper, and coat with semolina to make them crispy. Mix everything up with your hands. Spread out on the baking sheet in a single layer.
Put both baking sheets into the oven. Cook for about 25 minutes, until the chicken is cooked and golden brown and the fries are lightly golden and cooked through.
Advertisement
Banana and blueberry loaf cake
Slice up this fruit-filled loaf to make a delicious doggy face.
Serves 8 | Prep time 20 mins | Cooking time 60 mins
You’ll need: 900g (32oz) loaf tin, baking paper
Ingredients
150g (2/3 cup) butter, softened
125g (3/4 cup) light brown sugar
2 eggs
1 teaspoon vanilla extract
200g (7oz) overripe bananas, mashed, plus extra slices
225g (2 cups) self-raising flour
1 teaspoon mixed spice
100g (3.5oz) blueberries
To decorate
banana
a few blueberries
a few raspberries
Method
Preheat the oven to 160°C (325°F) Fan. Grease and line a loaf tin with non-stick paper.
Whisk the butter and sugar together in a mixing bowl until fluffy. Add the eggs, vanilla, bananas, flour and mixed spice. Whisk together using an electric hand whisk.
Fold in the blueberries and spoon into the loaf tin. Bake in the oven for 50 mins-1 hour until well risen and lightly golden.
Slice into slices and arrange on a plate to look like a dog’s face and ears. Add banana slices and blueberries for the eyes and nose, and a raspberry for the tongue.
For a while now, chia seeds have been one of the key foods celebrated by health and fitness enthusiasts and with good reason: they’re loaded with antioxidants, can lower your risk of heart disease, contain important bone nutrients such as calcium and magnesium, and can even reduce blood sugar levels.
All in those tiny seeds! They’re so easy to add to smoothies, porridge, and yoghurts making them an ideal healthy choice. Especially since they don’t really taste of anything.
Advertisement
However, if you’re fond of sprinkling some of these popular seeds on your foods, you really need to make sure you’re drinking a lot of water because according to a gastroenterologist, chia seeds can absorb up to 27 times their own weight.
Chia Seeds Can Form A Concrete-Like Mass In Your Digestive Tract
Yep, that’s right.
Chia seeds may be small but they truly are mighty. According to Socalgastrodoc, an MD and gastroenterologist on TikTok, when there isn’t enough liquid in your digestive system, these seeds will form a concrete-like mass in your digestive tract which can lead to them getting stuck.
She even provided a shocking photo of one of these masses stuck in somebody’s oesophagus after they dry-scooped chia seeds. Lovely.
Advertisement
One commenter said “based on all the messaging I thought that they were a good form of fibre for my diverticulitis. I ended up with a blockage in my colon and almost died”…!
However, the good news is that this is very avoidable. Drinking plenty of fluids or using them in something like overnight oats means you’ll avoid such grim complications and still get the wealth of health benefits that chia seeds have to offer.
A commenter said “Moral of the story: make overnight chia seed pudding and never eat them dry” to which Socalgastrodoc replied with a trophy emoji which we can only assume is approval.
As another commenter said though, “Doritos don’t do this to me.”
Between stress, tricky working hours, late-night scrolling sessions, and straight-up insomnia, there are plenty of reasons why your nighttime rest might not feel as fulfilling as it should.
But Benenden Health recently shared that some foods could be to blame for your sleepless nights, too.
Advertisement
“If you’ve tried every sleep remedy under the sun and you’re tired of struggling to sleep through the night, it could be because you’re eating the wrong foods before bed,” nurse practitioner Cheryl Lythgoe shared.
After all, as the South Warwickshire NHS Trust points out, the later you eat, the harder your digestive system has to work while you’re sleeping. This process can disturb your Zzzs, making it hard to stay asleep.
Here, Lythgoe shares some of the worst foods for sleep – and why they’re so problematic.
1. Chocolate
I know, I know, it’s tempting to chow down on your fave choc at night. But the pros say that the combination of sugar and caffeine (yes, there’s caffeine in chocolate – especially dark chocolate) can keep you up later than you probably want to.
2. Cheese
No, not because it causes bad dreams – experts advise against eating the delicious dairy staple before you sleep because it contains a substance called tyramine, which helps us feel alert.
Advertisement
3. Spicy food
The problem here is a chemical called capsaicin, which is where chillies gets their punchy flavour. Spice can disturb your sleep by messing up your body’s temperature regulation, so stick to the mild stuff before bed.
4. Ice cream
Or cakes, or biscuits, or gummy sweets ― basically, the problem here is sugar.
Too much of the sweet stuff can cause nighttime restlessness, and might even cause you to wake up multiple times in the wee hours.
5. Crisps
I regret to inform you that your fave crisps more than likely have what experts would call “wayyyy too much salt.”
Salt can affect your sleep by dehydrating you. One study found that eating salty foods, such as crisps and salted nuts, before bed contributed to disrupted – or “superficial” – sleep.
Not only that, but too much salt before bed can leave you feeling groggy in the morning, too.
OK, so what should I eat?
If you get peckish at night, Lythgoe suggests trying more natural foods.
“You may love night-time snacks like chocolate, ice cream or crisps, but they could be just the thing stopping you from getting those all-important eight hours,” she said.
Advertisement
“Instead, if you’ve got a bit of a sweet tooth, natural foods like cherries or bananas are excellent for promoting good sleep and should satisfy that sweet craving.”
She adds that, in general, you should also avoid eating too late at night if you can, monitor your portion sizes, and steer clear of caffeine and refined sugar before bed.
Well, it looks like I need to make some life changes…
Let’s be honest: the breakfast buffet is one of the best parts of going on holiday.
Those continental set-ups with the croissants, cheeses and delicious orange juice help set you up for the day in just the right way.
But if you’re watching your health then it might be good to know there are definitely more nutritious options to pick when you’re having breakfast.
Advertisement
Healthy-living advocate Michael Mosley can help you there, as he’s shared his list of foods to steer clear of when it comes to holiday breakfasts, as part of his Fast 800 programme.
His no-go list includes…
Fruit juices and dried fruit
Pastries
Cereals
Muffins and cake
Hash browns
Why? Well, recent research shows that processed foods such as muffins, cakes and pastries aren’t amazing for our long-term health.
And deep-fried foods like hash browns can contain a lot of saturated fat from the oil they’re cooked in, plus added salt.
So, what should you eat instead?
If you want to maintain energy levels and stay healthy while away, Mosley recommends these breakfast items instead:
Advertisement
Omelettes – some hotels have omelette stations where you can choose your own fillings, so don’t be shy with the vegetables. Eggs are particularly good for breakfast, at around 6g of protein per portion and packed with nutrients and minerals.
Greek yogurt – rich in protein, calcium and iodine, Greek yogurt with a side of fresh berries is a fab way to get your day started.
Veggies – you’ll often find veggies like spinach, tomatoes and mushrooms at the breakfast bar, which, luckily enough, pair really well with eggs (see above).
Cheese, nuts and avocadoes are great healthy fats to add to your plate as they’ll keep you fuller for longer.
With that all said, if you’re anything like me, holidays are the time to let loose and really enjoy yourself. So, I will be stacking my plate high with pasteis de nata when I visit Portugal later this year, thank you very much.
And maybe I’ll add some berries on the side… You know, for balance.
How much thought do you put into how you’re eating what’s on your plate? You might opt to save the best for last – we’re looking at you, Yorkshire puds! – but beyond that, the order in which you eat your food might not really cross your mind.
Well, according to some nutritionists, how we eat can be just as important as what we eat. One study shows that if you eat a meal in a specific order, you can reduce the glucose spike of the meal by 75%.
Advertisement
The concept is built around slowing down the digestion of carbs (which you have last) so as to avoid a massive rise in blood sugar.
So, without further ado, here is the order you should eat your meal (according to experts) in order to boost energy and reduce rollercoaster blood glucose levels.
First up, pack in the fibre
Scientist and author Tim Spector, author of the book Food For Life which explores the science of eating well, recommends starting your meal with fibre and a simple vinegar and extra virgin olive oil dressing – perfect for fans of veggie nibbles and dips.
‘Good’ fibres include whole grains, barley, oatmeal, beans and pulses, nuts and seeds, and fruits and veggies.
Advertisement
We all love a massive bread basket when eating out, but Spector says the quick carbs can cause a rapid increase in blood glucose levels and a high insulin response, leading to a dip in energy later.
According to the British Nutrition Foundation, adults in the UK are recommended to consume 30g of fibre a day but are currently consuming only about 20g a day on average, which shows upping your fibre intake is more important than ever.
A high fibre intake has also been associated with a reduced risk of several conditions including constipation, heart disease, type 2 diabetes and colorectal cancer.
For dieters, getting lots of fibre early in your meal can make you feel fuller and pack in lots of nutrition. Win, win!
Advertisement
Follow up with protein
Next should come your protein and fat sources. General recommendations are to consume 15-30 grams of protein at each meal, and studies show that higher intakes – more than 40g – are no more beneficial than the recommended 15-30g, so no need to pack in as much as possible, even if you are working out.
Why is protein best to eat second? “[It] slows down the release of sugar from carbohydrates into the blood stream, preventing a sugar ‘high’ and then crash – and hunger pangs,” explains TikTok creator and nutritionist, Lovneet Batra.
Save carbs for last
Potatoes, pasta and rice should be the last thing you eat. Why? Because they’re more likely to raise your glucose levels and by eating them last, you’re slowing down how fast they’re digested.
In a fascinating video, Justin (@insulinresistant1) shows how his blood sugar spikes briefly when eating rice first as part of his meal. In a follow up video, he shows how saving his carbs until last reduces the blood sugar spike.
Carbs aren’t the enemy, but for people who have issues like PCOS, insulin resistance, fatigue and type 2 diabetes, it can be helpful to make sure blood sugar is kept as stable as possible, while enjoying the deliciousness of dinner time.
In the midst of a cost of living crisis, many of us are looking for ways to save money and some Tiktok users have one answer: regrow your own food.
It might seem like something that’s reserved for people who are experienced with gardening, have allotments and a lot of disposable income to spend on equipment and seeds but, realistically, all you need is some compost and leftover pots and jars.
Advertisement
The rest is all part of your weekly shop.
What’s more, by regrowing foods, you’ll be doing your part to reduce food waste – something that is hugely important in the UK as we throw away around 9.5 million tonnes of food waste in a single year despite 8.4 million people in the UK experiencing food poverty.
So which foods can you regrow from scraps?
Spring onions
Regrowing spring onions is incredibly simple. Here’s how to do it:
Cut the green top away from the onion and leave 3-5cm of the white base intact.
Place this into a shallow jar, glass, or mug and submerge half the plant in water.
Leave in a sunny place such as a windowsill and change the water every other day.
Take directly from the jar when ready.
Romaine lettuce
The white roots of lettuce are used for regrowth and to do this you simply:
Cut your lettuce leaves and leave 3-5cm of height on the roots.
Place it in a bowl with enough water to submerge around 1cm of the lettuce.
Place this in a sunny position and change the water every other day.
After two weeks, the lettuce should have sprouted new leaves and roots and, if so, plant into potting soil or compost for prolonged growth.
Harvest when the leaves are around 10cm.
Garlic
If you’re a big believer that ‘there’s no such thing as too much garlic,’ we have great news – you can grow your own, too.
Best planted between November and April, garlic takes a short while to grow but is worth the wait. You can use old or fresh cloves for this but fresh ones tend to grow faster.
To grow your own garlic:
Split open a garlic bulb, being careful to leave skin on all of the cloves.
Place these cloves upright into a shallow bowl, jar, or mug and ensure that only the bottom of the clove is submerged in water.
Once again, place in a sunny position and change the water every other day.
Once shoots have grown, they’re safe to be harvested and eaten.
You can, however, grow full garlic bulbs by planting your sprouted cloves into soil, using a deep pot and only using one clove per pot. This should take around nine months to mature but you’ll know when your garlic is ready because the leaves turn yellow.
Chillies, tomatoes and peppers
Lots of seeded foods can be regrown from the seeds found inside of them – although some are easier to grow than others.
Separate your seeds from the food itself – you may find it easier to remove the pulp from foods such as tomatoes first.
Dry your seeds by placing them onto a paper towel for up to a week.
Plant into soil or compost and water regularly for best results.
Herbs such as basil and mint
Frequent garnishes and vital parts of many sauces, herbs are the finishing touch to the best meals – but buying them fresh can be expensive. Luckily, regrowing from cuts is simple and can be done year-round. Here’s how:
Separate your leaves as far as possible while keeping the roots intact.
Place this into a glass or jar filled with water and place in indirect light.
Change the water every 5-7 days.
Use the leaves as and when you need to and watch it continually regrow over time.
Chicken is not like beef or sushi, OK? You’re really not supposed to eat it raw.
Medium-rare steak is hardcore, ceviche is sophisticated, and sushi is just plain fashionable, but there’s a reason why raw chicken is not – and never will be – a popular menu option.
Plenty of people have also feared that they’re accidentally eating raw chicken (masquerading as cooked chicken) as they should. Even slightly undercooked chicken could make you seriously ill.
Advertisement
That’s because there’s a high risk of food poisoning if you eat the bird (or its juice) raw, as it may be be contaminated with many different types of bacteria.
Most will trigger:
Diarrhoea
Vomiting
Fever
Abdominal cramps
The NHS website also lists a high temperature of 38C or above and generally feeling unwell (fatigue, aches and chills) as signs you’ve got food poisoning.
According to Women’s Health, if the chicken in question has campylobacter bacteria, you might have between two to five days before symptoms start to present themselves – the infection might then stay for a week.
Salmonella is also a risk – the US’s Food and Drug Administration says about 1 in every 25 packs of chicken at the grocery store can contain the bacteria. It usually sets in around six hours after eating.
Advertisement
If your chicken may also have a bacteria called clostridium perfringens, the infection might kick in between six and 24 hours after swallowing the meat, but should usually last for less than a full day, according to the US Centre for Disease Control and Prevention.
And that’s not all.
Your undercooked meal could give you E.Coli too, although that’s possible eating raw fruit or veggies and undercooked beef as well. This usually incubates for three to four business days before making itself…known. Symptoms usually last between five to 10 days.
Sadly, nothing can help you once you’ve eaten the raw meat. Drinking water or rinsing your mouth won’t undo it, and neither will forcing yourself to be sick.
So, the best thing to do is to pick up a bland diet and stay hydrated with water and electrolyte drinks until the symptoms subside – which in most cases, it does.
It usually disappears within a week, but sometimes the infection can worsen into blood diarrhoea and a high fever. If this is the case, or you’re pregnant or immunocompromised, speak to your doctor.
Advertisement
Experiencing signs of dehydration means you should probably speak to your GP too.
To avoid food poisoning, it’s always best to make sure cooked chicken is white in colour. Signs of being undercooked will be clear because it will be pink or bloody. Even if the juice coming out of the chicken is pink, it’s probably still raw.
You can also use a thermometer to check the chicken is the perfect temperature of 75C in the centre.
Still believe the myth that only animal products can give you food poisoning? Consumer Reports released the top 10 foods linked to outbreaks and recalls between 2017 and 2022 and the results included meat, vegetables, fruits and even flour…!
Brian Renholm, the director of food policy at Consumer Reports was keen to point out that these foods shouldn’t be avoided, ‘these foods are all usually safe and many of them are important parts of a healthy diet’.
Advertisement
Instead, he says, the research underscores ‘the importance of following best food safety practices with all of your foods, including knowing how to track, and respond, to food recalls when they happen.’
Something that our parents once had to beg us to eat a few mouthfuls of was one of the most recalled foods over the five year period. Outbreaks were linked to romaine lettuce and bagged salads and, in fact, these caused more deaths than any other food category over the past five years.
This is likely due to water contamination from the water used to irrigate lettuce fields. If manure from a nearby field lot gets into the irrigation system, the bacteria from animal faeces may get into your salad. Lovely.
Advertisement
This is likely also because people tend to eat leafy greens raw and don’t re-wash bagged salad.
Consumer Reports recommended buying whole heads of lettuce and removing the outer leaves before eating or, alternatively, cook kale, collard greens or swiss chard instead of eating your greens raw.
Another food that you would assume would be a safe bet for eating, peaches actually face the same contamination route to that of leafy greens, according to Consumer Reports. To avoid any illness from peaches, make sure that you wash them before consuming to remove any potentially harmful bacteria.
Cheeses and Deli Meats
Many cheese and deli meats such as salami, ham, and sausage as well as soft cheese such as brie have been recalled due to contamination with listeria. Unlike many other bacterias, listeria can survive the cold temperatures of fridges and just one small part of the meat being touches with contaminated hands can leave the entire deli counter being contaminated.
According to the FDA, 90% of people infected with listeria are hospitalised and it can lead to miscarriages and stillbirths in pregnant people.
If you are pregnant or at high-risk of infection, avoid deli meats and cheese and instead stick to pre-packaged goods.
Advertisement
Ground Beef
Packaged ground beef was found to contain strains of E.coli and salmonella.
Salmonella is the more common of the bacterias but some strains of E.coli can be so dangerous that the food is recalled before anybody even gets sick.
Make sure that you’re following the Food Standard Agency’s alerts for any recalls.
Perhaps the least surprising entry on this list, chicken is a common cause of food poisoning. Make sure that whenever you are cooking chicken, you follow the package instructions properly and that the chicken is fully cooked (no pink!) before consuming.
Infecting 62 people in the United States over a 5 year period, papaya is one of the lower risk foods on this list but for any fruit and vegetables, it’s important to remember to wash them before consuming, you never know who has handled them in shops!
An outbreak of salmonella was tied to raw flour, making 12 people unwell. Most of them ate raw dough or batter before they became ill.
While it might be tempting to lick the last of the cake batter off the bowel or spoon, even a small amount of uncooked dough is enough to make you unwell, the CDC reports. Raw flour is an ingredient that must be oven or microwave heated before eating.
Advertisement
Due to being cut into cubes or balls before eating, melons are at a higher risk of contamination as the cutting can spread bacteria from surface to flesh.
It’s better to cut your own fruit at home and, before doing so, make sure you wash the skin first to reduce the risks of spreading bacteria.
If you need pre-packaged fruit, make sure it’s washed thoroughly once you get it home.
Poultry is more susceptible to salmonella, in part because of the long process of workers removing feathers from chickens and turkeys.
A total of 398 people reported getting sick from turkey between 2017 and 2022, according to Consumer Reports.
The good news is, nobody has died from eating a contaminated onion. The bad news is, the vegetable has caused 2,167 to fall ill in the past five years. However, this was mostly during two large recalls of onions in 2020 and 2021, which were thought to be irrigated with bacteria-laden water in the US. So it is a very small risk that they’ll make you unwell.
Advertisement
If you’re still worried, rather than washing onions, which can cause them to rot faster, follow product recalls and don’t eat them raw.