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A varied diet promotes good brain health, keeps your blood sugar stable and energises you naturally. Include protein-rich foods (eggs, fish, beans etc.) and different fruit and vegetables. Vary your daily meals to the maximum.
It’s always better to change diet cautiously. Avoid fads and go for everyday healthy produce. Sprinkle healthy choices in gradually. Simply pay attention to what you eat and good habits will follow.
Your body has more time to digest the earlier you eat. Avoid heavy meals late at night. If you’re late from work, just go for a light snack or salad and fruit. Eat regular meals and nutritious snacks.
Minimise salt to less than 6g per day: see www.salt.gov.uk for more info. Look for low sugar options as you’ll also get natural sugars from fruit. Reduce saturated fat: more than 80% of us consume too much. Foods high in relatively “good” (unsaturated) fat include avocado, nuts and oily fish. Watch out for “hidden nasties” e.g. hydrogenated fats, preservatives, artificial colours and flavourings. For a more in-depth guide to labels see www.nutrition.org.uk.
Relish the taste of every item. Notice flavours, savouring quality above quantity. Average portion sizes have increased by 30% in the last 10 years. Take your time and eat just enough to feel satiated.
Go for items like carrot/celery sticks, nuts, dried and fresh fruit, yoghurt, healthy dips: variety is the key. Keep sugary items to a minimum as they’ll swing your energy level. Dark chocolate is a better class of treat, full of flavonoid antioxidants.
What about spraying raw spinach or salad over rice and curry? Or fruit over cereal or yoghurt? How about chopped fresh tomatoes over lean meat or a baked potato? Add finely chopped fresh herbs, not salt. Garlic and chilli may help fight some infections.
Green tea may help prevent certain cancers due to its antioxidants. It also assists cognitive function and digestion. Herbal teas can soothe naturally.
A US study found those starting with soup to take in 25% less fat overall. Go for the soup, salad, vegetables, fresh juice, lean meat or oily fish first. You’ll have less space left for less essential nutrition.
Take a light starter. Drink red wine or purple grape juice (rich in polyphenols). For your main course aim for a plate covered ¼ lean protein, ¼ carbohydrate and ½ vegetables/salad. Get any sauces on the side for you to control. Ask for portion trimmings, mix and size to suit you. Skip dessert unless it’s fruity and light. End with fresh mint tea to ease digestion.
You’re more likely to eat well if it’s easy. Be ready to pay for quality: it’s an investment in you. Healthy home delivery services can save you time.
Olive oil contains the most heart-healthy (monounsaturated) fat. Mediterranean diets containing olive oil and abundant fresh food are linked to lower incidence of heart disease. Do your own research.
Why not a super sandwich with extra salad on wholemeal bread? Why not skimmed or low fat milk in your tea? Instead of normal chips, how about salt-free oven chips? Healthy alternatives can taste great.
Some frozen items can retain more vitamins than fresh equivalents e.g. frozen peas may have 34% more vitamin C. Frozen food can also have fewer food miles than so-called “fresh” produce that may deteriorate while transported. Frozen fish may similarly be superior if put on ice rapidly. Check with care.
If everything you consume is a sacred offering to your body, you’ll give it only the best. Food past its sell-by date may taste OK but could contain more bacteria: why risk it? Buy organic where there’s a high risk of residues: see www.pan-uk.org for a list.
Studies have shown that a diet rich in B vitamins gives you extra energy. Target foods like fish, green vegetables, sweet potato, wholegrain and eggs. Prolonged stress compromises your immune system. Compensate with food rich in vitamin C: watercress, broccoli, citrus fruits, berries are a good start.
Stay in synch. with nature. After all, what’s more enticing on a winter’s day than hot soup or a jacket potato? What tastes better in summer than cool yoghurt? Seasonal food often has less “food miles”.
Pick options with fresh, simple ingredients and regular portion size. If you like Indian, go for dry curries, tandoori, vegetables and plain rice. At kebab joints choose grilled chicken with salad. At chip shops ask for grilled fish. Go for small pizzas with less cheese, more vegetables. Eat lean, quality burgers with fresh salad. For Japanese, choose miso, sushi and tofu.
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