169 Health Benefits

Each of our fantastic nutritionally complete meals contains 169 health benefits. Here, we explore further what those benefits are, about the nutrients and how they work for you, and finally, how they’ll help you through your weight-loss journey.

What is a "health benefit"?

When you hear the terms ‘high in fibre’ and ‘high in protein’, these are ‘nutrition claims’ – they refer to the amount of a beneficial nutrient found in food and if it meets the required threshold to be called ‘high in’ or ‘source of’ (or ‘low in’ for undesirable nutrients). A ‘health claim’ refers to the benefit of a nutrient to health – Eg: ‘Vitamin C contributes to the protection of cells from oxidative stress’. There’s a register (found here) that keeps a record of each item, and explains in detail what that benefit is. The Advertising Standards Agency (ASA) and the (FSA) are governing boards that aim to keep consumers educated and safe.


The Health Benefits

1. Normal energy-yielding metabolism
2. Normal functioning of the nervous system
3. Normal macronutrient metabolism
4. Normal psychological function
5. The maintenance of normal hair
6. The maintenance of normal mucous membranes
7. The maintenance of normal skin

Foods that contain Biotin

Salmon, eggs, milk, cheese, mushrooms, sweet potatoes, broccoli, carrots, oats, , soy beans, lentils, tuna fish, bananas, seeds, and some nuts.

Did you know?

Also known as Vitamin H, Biotin is one of the B complex vitamins that help the body convert food into energy. It is an important part of enzymes in the body that break down substances like fats, carbohydrates, and others.


The Health Benefits

Calcium contributes to:

8. Normal blood clotting
9. Normal energy-yielding metabolism
10. Normal muscle function
11. Normal neurotransmission
12. Normal function of digestive enzymes
13. The process of cell division and specialisation
14. A need for the maintenance of normal bones
15. A need for the maintenance of normal teeth

Foods that contain calcium

Milk, almonds, yoghurt, bok choy, kale, beans, canned fish, and cheese.

Did you know?

Calcium is a mineral you need to get from food. It plays a major role in bone and tooth health, but your body needs vitamin D to absorb it.


The Health Benefits

Chloride contributes to:

16. Normal digestion by production of hydrochloric acid in the stomach

Foods that contain Chloride

Tomatoes, celery, lettuce, salted nuts, butter, salted meat and fish, pickles, cheese, tomato ketchup, bacon and ham.

Did you know?

Chloride is involved in many of our bodily functions. Similar to sodium and potassium, chloride creates specific channels in the membranes of our cells which help to carry different vital tasks.


The Health Benefits

Chromium contributes to:

17. Normal blood glucose levels
18. The maintenance of normal blood glucose levels

Foods that contain Chromium

Chromium include tomato juice, grapes, brewer’s yeast, beef, green beans, apples and whole wheat flour.

Did you know?

Chromium is an essential mineral that plays a role in how insulin helps the body regulate blood sugar levels. Insulin is a hormone your body uses to store the sugars, from the starches and sugars you eat, in your cells, to then be used for energy.


The Health Benefits

Copper contributes to:

19. Maintenance of normal connective tissues
20. Normal energy-yielding metabolism
21. Normal functioning of the nervous system
22. Normal hair pigmentation
23. Normal iron transport in the body
24. Normal skin pigmentation
25. Normal function of the immune system
26. Protection of cells from oxidative stress

Foods that contain Copper

Cocoa beans, black pepper, oysters, potatoes, dried fruits such as prunes, shellfish and chocolate.

Did you know?

Copper helps the body form collagen and absorb iron, and plays a role in energy production. Most copper in the body is found in the liver, brain, heart, kidneys, and skeletal muscle.


The Health Benefits

Folate contributes to:

27. The process of cell division
28. Normal amino acid synthesis
29. Normal blood formation
30. Normal homocysteine metabolism
31. Normal psychological function
32. Normal function of the immune system
33. The reduction of tiredness and fatigue
34. *Maternal tissue growth during pregnancy

Foods that contain Folate

Broccoli, cabbage, kidney beans, liver, peas, spinach, brussels sprouts, spring beans, and chickpeas.

Did you know?

Often referred to as ‘Folic Acid’, Folate helps to form DNA and RNA and is involved in protein metabolism. It plays a key role in breaking down homocysteine, an amino acid that can exert harmful effects in the body if it is present in high amounts.

*Any woman who is pregnant, breastfeeding or who has given birth in the last three months cannot use The 1:1 Diet. Please refer to your Consultant on this or check out our FAQ’s here.

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