Dr. Sarah Berry

I think the important thing is to say, try and just do something simple, because it's only by doing something simple that's easily implementable that you're going to actually have a long-term success.

effect because it's only that that you can sustain and so something that we've been doing quite a lot of research on in my work at King's College London is looking at snacking and we know that on average 20 to 25 percent of our energy comes from snacks so they are a simple single strategy that we can implement to improve our health and we recently conducted a study at King's where we

effect because it's only that that you can sustain and so something that we've been doing quite a lot of research on in my work at King's College London is looking at snacking and we know that on average 20 to 25 percent of our energy comes from snacks so they are a simple single strategy that we can implement to improve our health and we recently conducted a study at King's where we

effect because it's only that that you can sustain and so something that we've been doing quite a lot of research on in my work at King's College London is looking at snacking and we know that on average 20 to 25 percent of our energy comes from snacks so they are a simple single strategy that we can implement to improve our health and we recently conducted a study at King's where we

It was a randomized controlled trial. Half the people consumed typical UK, US snacks. Half the people were randomly allocated instead to consume almond nuts. What we found was those that, and nothing else changed. We said, do absolutely everything else, eat all your other meals the same, do the same physical activity, et cetera.

It was a randomized controlled trial. Half the people consumed typical UK, US snacks. Half the people were randomly allocated instead to consume almond nuts. What we found was those that, and nothing else changed. We said, do absolutely everything else, eat all your other meals the same, do the same physical activity, et cetera.

It was a randomized controlled trial. Half the people consumed typical UK, US snacks. Half the people were randomly allocated instead to consume almond nuts. What we found was those that, and nothing else changed. We said, do absolutely everything else, eat all your other meals the same, do the same physical activity, et cetera.

Just by changing the snacks that people were eating reduced their blood lipids, improved their insulin sensitivity, reduced all these other kind of unhealthy aspects related to their long-term health. And when we equate that to the long-term risk of cardiovascular disease, changing from typical US-UK snacks to nuts reduce the risk, the estimated risk of cardiovascular disease by 30%.

Just by changing the snacks that people were eating reduced their blood lipids, improved their insulin sensitivity, reduced all these other kind of unhealthy aspects related to their long-term health. And when we equate that to the long-term risk of cardiovascular disease, changing from typical US-UK snacks to nuts reduce the risk, the estimated risk of cardiovascular disease by 30%.

Just by changing the snacks that people were eating reduced their blood lipids, improved their insulin sensitivity, reduced all these other kind of unhealthy aspects related to their long-term health. And when we equate that to the long-term risk of cardiovascular disease, changing from typical US-UK snacks to nuts reduce the risk, the estimated risk of cardiovascular disease by 30%.

And I think that's really powerful. So yes, I agree with you. It's hard to make dietary change, but you know what you can do. Find a simple, single strategy that works for you. And that's just an example of one of the kind of things you could do.

And I think that's really powerful. So yes, I agree with you. It's hard to make dietary change, but you know what you can do. Find a simple, single strategy that works for you. And that's just an example of one of the kind of things you could do.

And I think that's really powerful. So yes, I agree with you. It's hard to make dietary change, but you know what you can do. Find a simple, single strategy that works for you. And that's just an example of one of the kind of things you could do.

Okay, yeah.

Okay, yeah.

Okay, yeah.

But we energy matched. So it was a proper controlled trial. So both groups had exact 20% of their energy, either from these pre-provided snacks to represent the typical US and UK snack, or 20% from almonds. And they were asked to eat them all. And so if they were starting to feel full, then they adjusted what they ate at their next meal, i.e. whatever their main meal or lunch was, for example.

But we energy matched. So it was a proper controlled trial. So both groups had exact 20% of their energy, either from these pre-provided snacks to represent the typical US and UK snack, or 20% from almonds. And they were asked to eat them all. And so if they were starting to feel full, then they adjusted what they ate at their next meal, i.e. whatever their main meal or lunch was, for example.

But we energy matched. So it was a proper controlled trial. So both groups had exact 20% of their energy, either from these pre-provided snacks to represent the typical US and UK snack, or 20% from almonds. And they were asked to eat them all. And so if they were starting to feel full, then they adjusted what they ate at their next meal, i.e. whatever their main meal or lunch was, for example.

But they had to eat all of these snacks. And we still saw that huge difference.