Placeholder Content Image

10 best couples cruises for a romantic holiday at sea

<p>What could be more romantic than spending a week at sea on a gorgeous ship with your honey, taking in spectacular views while indulging in over-the-top spa treatments and decadent, all-you-can-eat food? On the best cruises for couples, you get to experience so many exciting new sights, sounds and tastes together, you’re likely to fall in love with each other all over again. In fact, cruising is so romantic that thousands of couples actually get married, honeymoon and renew their vows onboard ships annually.</p> <p>here are romantic short cruises, all-inclusive cruises, adults-only cruises and even cruises that sail around the world. So, with all the great options out there, how do you choose the best cruise for the two of you? We’ve come up with a list of the best cruises for every type of traveller – times two! – to ensure you have fun together and don’t end up having to look for singles cruises instead!</p> <h3>Best overall cruise – Viking Cruises</h3> <p>Which company offers the best cruises for couples? Thanks to its small ships, impeccable service and adults-only policy, Viking earns that title, offering amazing cruises for lovebirds of all ages. You’ll feel like you’re at one of the best adults-only, all-inclusive resorts – except that you’ll have stunning views at sea. Every stateroom features its own private veranda, perfect for cosying up and watching the world go by, but don’t miss afternoon tea in the lovely Wintergarden. Whether you’re heading to Hawaii or the Mediterranean, a shore excursion in every port is also included in your fare, and after each one, you’ll want to relax in your robes in the spa’s Scandinavian-inspired thermal suite and talk about everything you experienced.</p> <p>In addition to award-winning ocean cruises, Viking is renowned for its river cruises and recently introduced expedition ships. Now, well-travelled couples can fulfil their bucket list trip to Antarctica knowing their favourite cruise line – like their partner – has their back.</p> <div class="slide-image" style="box-sizing: border-box; border: 0px; font-family: Raleway, sans-serif, Arial; font-size: 16px; font-style: normal; font-weight: 400; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline; color: #444444; font-variant-ligatures: normal; font-variant-caps: normal; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;"> </div> <h3>Best megaship cruise – Celebrity Cruises</h3> <p>Although Celebrity ships hold thousands of guests, they’re so thoughtfully designed with cosy nooks and corners that they have a surprisingly intimate feel, which is why they may end up being your favourite cruises. That’s especially true for the Edge series ships, the newest in the fleet, which include the recently launched Beyond, a wonder in and of itself. Beyond fully lives up to its name, especially if you upgrade to the Retreat, an exclusive ship within a ship that will make you feel like, well, a celebrity. It includes a beautiful, roomy suite with your own veranda and also grants you access to a private sundeck, lounge and restaurant conducive to more intimate conversations. For the perfect date night, be sure to make a dinner reservation at Le Voyage, the first restaurant at sea from Michelin-starred chef Daniel Boulud, before heading off to a Broadway-quality show.</p> <p>No worries if you’re not on Beyond. Every Celebrity ship is filled with fantastic dining options, and on Edge series ships, you can enjoy dinner alfresco on the Magic Carpet, so seriously, what are you waiting for?</p> <div class="slide-image" style="box-sizing: border-box; border: 0px; font-family: Raleway, sans-serif, Arial; font-size: 16px; font-style: normal; font-weight: 400; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline; color: #444444; font-variant-ligatures: normal; font-variant-caps: normal; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;"> </div> <h3>Best cruise for getting married or renewing your vows – Princess Cruises</h3> <p>Nicknamed “The Love Boat” in honour of the iconic TV show that was filmed on one of its ships, Princess is all about amore, and it just may be the most romantic cruise line. Embracing that legacy of love, it offers personalised wedding packages for couples who want to tie the knot at sea and recently set a Guinness World Record for the largest multi-location vow renewal. A dating reality show, The Real Love Boat, was also filmed aboard the Regal Princess and debuts in late 2022.</p> <p>But even if you’re not thinking about marriage yet or you’ve been married for years, you’ll want to cuddle under a blanket together to watch Movies Under the Stars or book an Ultimate Balcony Dining experience for a private champagne breakfast for two. Whatever you choose to do, love is in the air!</p> <div class="slide-image" style="box-sizing: border-box; border: 0px; font-family: Raleway, sans-serif, Arial; font-size: 16px; font-style: normal; font-weight: 400; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline; color: #444444; font-variant-ligatures: normal; font-variant-caps: normal; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;"> </div> <h3>Best traditional cruise – Cunard Line</h3> <p>With ships named after Queen Mary, Queen Elizabeth and Queen Victoria, it’s no wonder couples get the royal treatment on Cunard. The 180-year-old cruise line’s rich history is evident throughout each Art Deco-influenced ship, and there’s a touch of glamour that celebrates the Golden Age of cruising and will inspire you to celebrate each other. Some good cruise advice? Opt for a magical transatlantic cruise to stay on the ship 24/7 and take advantage of everything from enriching lectures to lazy days in the spa’s thermal suite. Pack your formalwear for the Gala Evening that’s a highlight of each cruise, and spend the night dancing cheek to cheek.</p> <div class="slide-image" style="box-sizing: border-box; border: 0px; font-family: Raleway, sans-serif, Arial; font-size: 16px; font-style: normal; font-weight: 400; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline; color: #444444; font-variant-ligatures: normal; font-variant-caps: normal; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;"> </div> <h3>Best luxury cruise – Seabourn Cruises</h3> <p>With an oceanfront view from every room and all-inclusive fare, Seabourn is worth the splurge for a romantic getaway. Your Personal Suite Steward will attend to your every need, even drawing a Pure Pampering bath for two. You’ll also dine in style, choosing between award-winning venues serving everything from steak and sushi to tableside preparations of caesar salad and ice cream sundaes. In each port, Seabourn categorises its shore excursions into collections, so you can experience a destination the way the two of you want to, whether you’re more into culture, wellness or adventure. The only issue is that you may never want to leave the ship.</p> <div class="slide-image" style="box-sizing: border-box; border: 0px; font-family: Raleway, sans-serif, Arial; font-size: 16px; font-style: normal; font-weight: 400; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline; color: #444444; font-variant-ligatures: normal; font-variant-caps: normal; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;"> </div> <h3>Best midsize cruise – Holland America Line</h3> <p>Many couples prefer midsize cruises because they offer the intimacy of a small ship with more activities. Holland America is a great choice, featuring lovely spaces like Silk Den Lounge and the Pinnacle Bar, where you can while away a couple of hours enjoying each other’s company with a cool drink in hand. Enjoy live entertainment at B.B. King’s Blues Club, Lincoln Center Stage and Billboard Onboard, and take part in Port to Table food and wine tastings and cooking demonstrations. All these experiences will enrich your cruise and your memories together.</p> <p>FYI, despite its name, Holland offers a wealth of itineraries for couples cruises, covering destinations from Alaska to Zanzibar.</p> <div class="slide-image" style="box-sizing: border-box; border: 0px; font-family: Raleway, sans-serif, Arial; font-size: 16px; font-style: normal; font-weight: 400; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline; color: #444444; font-variant-ligatures: normal; font-variant-caps: normal; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;"> </div> <h3>Best cruise for younger couples – Virgin Voyages</h3> <p>Richard Branson’s adults-only cruise line is young and hip. An oasis on the ocean, Virgin Voyages are the best cruises for millennial couples, whether you’re heading to the Greek Islands or the Caribbean ones. Every night can be date night, with more than 20 all-included eateries featuring everything from Korean BBQ to veggie-forward dining. Don’t worry – you can work off the calories in a wide variety of unlimited fitness classes, whether you prefer the intensity of indoor cycling or the zen of yoga.</p> <p>Choose the soundtrack to your cruise at Voyage Vinyl, an onboard record store, where you’re likely to find your song. And commemorate your romantic vacation by getting matching tattoos at Squid Ink, the first tattoo shop at sea. Have cruises recovered from COVID? We’d say yes!</p> <div class="slide-image" style="box-sizing: border-box; border: 0px; font-family: Raleway, sans-serif, Arial; font-size: 16px; font-style: normal; font-weight: 400; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline; color: #444444; font-variant-ligatures: normal; font-variant-caps: normal; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;"> </div> <h3>Best cruise for older couples – Silversea Cruises</h3> <p>You won’t find lots of partiers on a Silversea cruise, but you will find lots of happy couples enjoying the ships’ understated luxury … and each other. It’s impossible not to feel special when you have your own suite with your own personal butler tending to your every need. (And FYI, all Silversea accommodations are suites.) Full dinners can even be served, course by course, in your cabin, white tablecloth and all. And because the all-inclusive pricing features wine, champagne and top-shelf spirits, you’ll find yourselves raising a glass – or two or three – to your love and your wise decision to book this couples cruise.</p> <div class="slide-image" style="box-sizing: border-box; border: 0px; font-family: Raleway, sans-serif, Arial; font-size: 16px; font-style: normal; font-weight: 400; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline; color: #444444; font-variant-ligatures: normal; font-variant-caps: normal; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;"> </div> <h3>Best cruise for active couples – Royal Caribbean International</h3> <p>Royal Caribbean has always been known for its multitude of options, which have expanded even further with its launch of Wonder of the Seas, the world’s largest cruise ship. It’s like a city in itself, boasting eight unique “neighbourhoods,” including one exclusively for Royal Suite Class guests. There is so much for couples to do throughout the ship’s 18 decks, from walking through the plant-filled Central Park, riding the zip line and trying the FlowRider surf simulator to sipping cocktails at the cantilevered Vue Bar. On many of Royal Caribbean’s other ships, including Harmony of the Seas, you can opt for ice skating and dance lessons.</p> <div class="slide-image" style="box-sizing: border-box; border: 0px; font-family: Raleway, sans-serif, Arial; font-size: 16px; font-style: normal; font-weight: 400; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline; color: #444444; font-variant-ligatures: normal; font-variant-caps: normal; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;"> </div> <h3>Best budget cruise for couples – Carnival Cruise Lines</h3> <p>Because Carnival has a reputation as a party boat, people often ask, “Is Carnival good for couples?” The answer is yes, and the truth is, with the right partner, any cruise ship can be romantic. Carnival also happens to be fun and value-priced, which comes in handy if you didn’t book a cruise when they’re the cheapest (often, that’s in the off-season, like right after the holidays). Carnival gives you the opportunity to channel your inner child and scream your way down the waterslides, laugh your head off at the R-rated comedy club sets and chill in the Serenity Adult-Only Retreat – all on the same cruise. And, as the saying goes, the couple that plays together stays together.</p> <p>This article originally appeared on <a href="https://www.readersdigest.com.au/travel/10-best-couples-cruises-for-a-romantic-holiday-at-sea" target="_blank" rel="noopener">Reader's Digest</a>.</p> <p><em>Image: Getty</em></p> <div class="slide-image" style="box-sizing: border-box; border: 0px; font-family: Raleway, sans-serif, Arial; font-size: 16px; font-style: normal; font-weight: 400; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline; color: #444444; font-variant-ligatures: normal; font-variant-caps: normal; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;"> </div>

Cruising

Placeholder Content Image

7 foods you should never eat by themselves

<div class="slide-image" style="box-sizing: border-box; border: 0px; font-family: Raleway, sans-serif, Arial; font-size: 16px; font-style: normal; font-weight: 400; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline; color: #444444; font-variant-ligatures: normal; font-variant-caps: normal; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;"> </div> <p><strong>Bananas: Pair with Milk </strong></p> <p>Got tummy problems? Get bananas. The yellow fruit is a good source of inulin, a type of fibre that helps balance “good” bacteria levels in your digestive system. Even more, it enhances calcium absorption, benefiting your bones. Pair your ‘nana with good sources of calcium, such as milk, yoghurt, cheese, broccoli and kale, to promote bone health. A good breakfast combo: add sliced bananas to cereal with skim milk.</p> <p><strong>Strawberries: pair with peanut butter</strong></p> <p>Vitamin E promotes healthy eyes and may help prevent macular degeneration (a cause of blindness). Vitamin C boosts the power of vitamin E, putting it into a form that helps your body use it best. Pair sources of vitamin C such as strawberries, citrus fruits and tomatoes, with a good source of vitamin E, such as peanuts/peanut butter, almonds/almond butter and sunflower seeds.</p> <p><strong>Broccoli: pair with mustard</strong></p> <p>Broccoli is a good source of sulforaphane, a cancer-fighting compound. Unfortunately, cooking the greens destroys myrosinase, an enzyme that makes sulforaphane available to your body. To replace the myrosinase, combine broccoli with mustard or another raw cruciferous vegetable, such as rocket. The extra myrosinase helps your body absorb more sulforaphane, according to a study published in the British Journal of Nutrition.</p> <p><strong>Coffee: sip with sugar</strong></p> <p>Take your coffee with sugar? Don’t stop. When you drink coffee with sugar, it makes you more productive, according to a small study published in the journal Human Psychopharmacology: Clinical and Experimental. When participants consumed coffee and sugar together, areas of the brain associated with attention functioned more efficiently than when they drank java solo. Tea drinkers: try adding a drizzle of honey.</p> <p><strong>Apples: mix with greentea</strong></p> <p>The perfect afternoon snack: a cup of tea and sliced fruit. For a particular health boost, make it green tea and apples. Research has found that the phytochemicals quercetin (found mostly in apples, berries and onions) and catechin (found in green tea and purple grapes) work together to prevent blood platelets from clumping together. When platelets clump, it can contribute to blood clotting and lead to a heart attack.</p> <p><strong>Onions: have with bread</strong></p> <p>The next time you grab a morning wholegrain bagel, ask for a few slices of onion on the cream cheese. Onions and garlic have sulphur compounds that increase absorption of zinc, a nutrient important for immunity and wound healing found in wholegrain foods and legumes. Another good (and easy!) pairing: garlic hommus.</p> <p><strong>Carrots: eat with avocado</strong></p> <p>You already know that beta-carotene is good for you (hello, youthful skin and healthy eyes), but you might not have known your body needs fat to absorb it. Eat sources of beta-carotene, such as carrots, rockmelon, kale and spinach, with fat, such as avocado, walnuts, olive oil and almonds. A simple snack might be carrots dipped in guacamole or hommus (made with olive oil).</p> <div class="slide-image" style="box-sizing: border-box; border: 0px; font-family: Raleway, sans-serif, Arial; font-size: 16px; font-style: normal; font-weight: 400; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline; color: #444444; font-variant-ligatures: normal; font-variant-caps: normal; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;"> </div>

Food & Wine

Placeholder Content Image

5 common items with hidden health risks

<p><strong>1. Hand sanitiser</strong></p> <p>These germ killers have become staples of life during the coronavirus pandemic. “The active ingredient for most proper hand sanitisers is ethanol or isopropanol,” Dickerson explains. But with demand for hand sanitisers at an all-time high, some companies have begun manufacturing knockoffs using a different type of alcohol, called methanol. Dickerson says methanol can be lethal if too much is absorbed through the skin.</p> <p>What’s more, even some perfectly legitimate hand sanitisers have become potentially hazardous by adding fruity or floral scents, making them appealing to children. “We’ve heard reports across the country of children drinking hand sanitiser,” he says. Frighteningly, the alcohol concentration can be even higher than in hard liquor and can poison a young child. To be safe, buy hand sanitisers from verified sources that will stand behind their product, and keep the product away from children or others who might be tempted to ingest it. </p> <p><strong>2. Ultrasonic humidifiers </strong></p> <p>These “cool mist” humidifiers have grown in popularity in recent years, thanks to their nearly silent operation and affordable price points. They’re great at making dry rooms more comfortable by turning water into mist – but they can pose considerable respiratory risks if not used properly. That’s because they aerosolise everything that’s in the water – from minerals in hard tap water (often seen as a white dust that lands on nearby objects) to mould and bacteria that may build up without routine cleaning. Dickerson recommends following any manufacturer instructions carefully, particularly if they advise using distilled or filtered water. He also recommends cleaning humidifiers frequently.</p> <p><strong>3. Furniture </strong></p> <p>There’s something about heavy, sturdy furniture that makes us feel like we’re buying quality products. But in fact, heavy and sturdy aren’t always the same thing. “You cannot look at a piece of furniture and tell if it’s going to be intrinsically stable under normal use,” Dickerson says. “It’s one of the biggest home hazards in terms of injury or death, he says, citing the many people who are injured by a piece of furniture falling over on them. Dickerson says Consumer Reports is actively working with manufacturers to design products with stability as a focus. In the meantime, he says, consider anchoring heavy pieces, such as dressers and bookshelves, to a wall to prevent accidental tipping.</p> <p><strong>4. Plastic containers</strong></p> <p>So-called “forever chemicals,” scientifically known as PFAs or perfluoroalkyl substances, are present in everything from reusable food storage and takeout containers to the liners on bottle caps and paper-based food packages, Dickerson says. Heating (or reheating) food in such containers is especially problematic. “As you increase the cooking temperature,” he explains, “the chemicals can leach from containers into the food.” These chemicals are also present in many nonstick pans, which is why you should never heat them to more than 260° C or use utensils that could scratch the coating and release the chemicals. Exposure to these forever chemicals – which never break down and accumulate in the body over time – may have detrimental health effects, such as low infant birth weight, thyroid problems, immune system issues, and may even contribute to cancer. You won’t be able to tell if the food packages you purchase contain PFAs, but you can resolve to use glass storage containers at home and never reheat food in plastic.</p> <p><strong>5. Generators </strong></p> <p>Many people rely on backup power generators when their electricity goes out during a storm. But an average of 180 people die each year from carbon monoxide (CO) poisoning due to improper use. “Portable generators should never be used inside your house” or your garage, says Dickerson. Instead, it should be placed at least 6 metres from your home and any neighbour’s home, with the exhaust pointed away from any dwellings. “If people have less than 6 metres between houses, point it toward the street,” he advises.</p> <p>This article originally appeared on <a href="https://www.readersdigest.com.au/food-home-garden/home-tips/15-common-items-with-hidden-health-risks">Reader's Digest</a>.</p> <p> </p>

Home Hints & Tips

Placeholder Content Image

How to make your diet more sustainable, healthy and cheap

<p>People choose certain foods or change their diets for a range of reasons: to improve their health, lose weight, save money or due to concerns about sustainability or the way food is produced.</p> <p>Consider the trend towards low-fat products in the 1980s and low-carb diets in the 1990s, and now, the rise in plant-based protein products and ready-to-eat meals.</p> <p>But before you abandon your traditional food choices, it’s important to consider the nutritional trade-offs. If you’re replacing one food with another, are you still getting the vitamins, minerals and other nutrition you need?</p> <p>In a <a href="https://www.mdpi.com/2304-8158/10/12/3156">recent paper</a>, I sought to raise awareness of nutritional differences between foods by producing a new index specific to Australia. It aims to help Australians make better informed dietary choices and get the nutrients recommended for good health.</p> <h2>Nutrients: are we getting enough?</h2> <p>The Australian Bureau of Statistics publishes tables showing the usual intake of selected nutrients across the population. The tables also show the proportion of Australians whose usual nutrient intake is below what’s known as the “estimated average requirement”.</p> <p>While Australian adults eat in diverse ways, they generally get enough of some nutrients regardless of their diets.</p> <p>For example, most people seem to obtain adequate niacin (Vitamin B3) and phosphorus. And the tables suggest 97% of Australians get enough vitamin C.</p> <p>However, inadequate intake of calcium, magnesium, vitamin B6 and zinc is common.</p> <p>Around two-thirds of Australian adults consume less calcium than what’s recommended (which ranges from 840 to 1100 mg/day depending upon age). Worryingly, 90% of women aged over 50 don’t get enough calcium.</p> <p>Inadequate zinc intake is most prevalent among Australian men – more than half aged over 50 consume below recommended levels.</p> <p>So what about free sugars? These include added sugars and the sugar component of honey and fruit juices, but exclude natural sugars in intact fruit, vegetables and milk.</p> <p>It’s recommended Australians limit free sugars to less than 10% of dietary energy intake. However, almost 50% of Australian adults exceed this recommended limit.</p> <h2>Paying attention to under-consumed nutrients</h2> <p>Every food has a different nutrient composition. And as the <a href="https://www.eatforhealth.gov.au/guidelines">Australian Dietary Guidelines</a> show, we should eat a variety of foods to stay healthy.</p> <p>We should pay particular attention to foods that are important sources of nutrients for which large numbers of Australians are not getting enough. If possible, Australians should seek to include more of these foods in their diet.</p> <p>At the same time, foods with free sugars should be eaten only in moderation.</p> <p>The new food index <a href="https://www.mdpi.com/2304-8158/10/12/3156">I produced</a> seeks to help Australians achieve this. It provides an overall nutrient composition score tailored to the Australian dietary context.</p> <p>The index includes eight vitamins (B1, B2, B3, B6, B12, Folate, A and C), eight minerals (calcium, phosphorus, zinc, iron, magnesium, iodine, selenium and molybdenum), along with protein and free sugars.</p> <p>These 18 elements are weighted in proportion to the extent of inadequate or excessive intake in Australia. A higher score is better than a lower score.</p> <p>So, the index scores foods highly if they are low in free sugars, and rich in the elements many Australians need more of – calcium, magnesium, vitamin B6, zinc and vitamin A.</p> <p>Foods containing few nutrients but added sugar score very low. For example, a chocolate chip cookie weighing 35 grams scored 0.004 and a sugar-sweetened cola-flavoured beverage scored below zero.</p> <h2>Swapping foods may not achieve like-for-like</h2> <p>The index can be used to compare foods that might be considered substitutes in pursuit of a diet that’s healthier, more affordable or better for the environment.</p> <p>In the case of dairy foods, 250ml of full cream milk scored 0.160, and reduced-fat milk almost as high at 0.157.</p> <p>The index shows the potential nutritional trade-offs when choosing dairy alternatives. A 250ml serving of calcium-fortified oat beverage scored 0.093. Without calcium fortification, the score fell to 0.034.</p> <p>Looking at meat, 100g of raw lean diced beef scored 0.142. An equivalent serving of plant-based burger made from pea protein, with many added vitamins and minerals, scored almost the same at 0.139. This shows plant-based alternatives are not necessarily less nutrient dense.</p> <p>The index also shows the different nutritional needs of women and men. For example, the scores for two large eggs were higher for women (0.143) than men (0.094). This reflects, in part, the greater prevalence of inadequate iron intake among younger women.</p> <p>This article originally appeared on <em>The Conversation</em>.</p> <p> </p>

Food & Wine

Our Partners