Most doctors and nutritionists will say that if you eat a balanced diet and you are in good health, then you do not need to take supplements. Nevertheless, it is very difficult to know whether or not you are in good health without a blood test. Many of us take supplements as a kind of insurance policy in case we have any gaps in our diets. But even when you are not eating well, just taking supplements will not make up for a junk food diet.

Doctors will advise taking vitamins when they think our immune system requires a boost. For example, if we are anemic, they may suggest iron tablets. Pregnant women are advised to take vitamins such as folic acid. Vitamin C is important for people who smoke.

The consensus is that if you have a simple diet of fresh food then taking extra vitamins should not be necessary. However, many doctors in the Gulf recommend that people take a high quality daily multivitamin to supplement vitamins lost in fruit and vegetables when they have been transported over long distances to reach the Gulf grocery stores or markets.

For most healthy adults under the age of 50, it is possible to acquire all required nutrients through eating food alone if you eat a healthy diet 90 percent of the time. This means in terms of fruit and vegetables, 2 cups of fruit and 2 cups of vegetables per day. For a fact sheet on what makes a healthy diet email [email protected]

Vegetarians are more likely to have lower iron stores than meat eaters. Good sources of iron include:

• Eggs

• Pulses

• Dried fruit

• Dark-green vegetables such as watercress, broccoli, spring greens and okra

• Wholemeal bread
 
In a fast changing, affluent world it is important to develop self control and invest in your health and education so that you can cope with the increasing demands on you.

Taking a good quality multivitamin daily is important to ensure optimum nutritional status. For a certain population — particularly among pregnant and lactating women, as well as those with specific chronic diseases they must take their doctors advice. For men and women older than 50, a multivitamin and calcium/D supplement may be warranted. Food alone may be not able to deliver adequate calcium and Vitamin D to meet the increased needs. Always speak to your doctor before starting a new supplement.
 
 
I have been told to eat less fat to lower my cholesterol. Can you tell me what to eat to do this?

– Mandy
 
Eating a healthy diet that is low in animal fat can reduce your level of LDL. A healthy diet includes foods from all of the different food groups:

Make sure you eat oats or whole grain cereal for breakfast and eat more fruit and vegetables (at least five portions a day)

Eat red meat only twice per week and aim to eat more fish.

Eat less fried food so grill, poach or bake food.

Cut out fatty cuts of meat and meat products, such as sausages, hamburgers and pies.

You should try to avoid or cut down on these foods containing saturated fat.

• Butter, ghee and lard

• Cream, soured cream, crème fraiche

And ice cream

• Cheese, particularly hard cheese

• Cakes and biscuits

• Chocolate

• Coconut oil, coconut cream and palm oil
 
— Alva