Foods to have
Try and stick to light low-fat, low-sugar foods, such as wholegrain toast, breakfast cereals, yogurt and fruit.
Also try to include some lean protein like fish, poultry, low-fat dairy products, eggs, beans and lentils at every meal.
These small simple changes can have a big impact on your health now and in later life.
Foods to avoid
To maintain a healthy weight or lose weight, it’s important to watch out for high calorie foods – particularly those that are also high in the harmful saturated fats.
Avoid too many sweets, desserts, and sugary breakfast cereals. Refined carbohydrates like bagels, white bread and white pasta can be calorie dense and won’t satisfy you for long.
Fruit and Veg
It’s recommended that we eat five portions of fruit and veg a day, but bear in mind this is just the minimum – the more you eat the better. Fruit and veg should make up about a third of what you eat a day.
Colourful fruit and vegetables don’t just brighten up your plate, they are great sources of vitamins, minerals, antioxidants and fibre. Because different fruits and vegetables contain different combinations of these, it’s a good idea to eat a variety for the most benefit.
- Have a glass of 100% fruit juice with your breakfast.
- Add blueberries, strawberries or some raisins to your breakfast cereal.
- Fill up your sandwiches with sliced tomato, lettuce or cucumber.
Benefits of exercise
You may have heard it a million times before, but exercising is the single most important way to improve your health.
Getting active will increase your energy levels and reduce your risks of developing heart disease, hypertension, diabetes, and some cancers in later life.
Try and clock up 30 minutes of moderate intensity activity five days a week. Walk to the shops, take the stairs, clean the house, and play with the kids, they all count.
Some quick and easy healthy meals
Pasta with pesto and grilled fish or chicken - Boil wholemeal pasta for between 10-12 minutes and when ready stir in sliced fish or chicken with pesto sauce. If you don't eat meat or fish, you could add some sun dried tomatoes, olives or fresh pine nuts.
Poached eggs and smoked salmon on rye toast - poach eggs as above. Serve on a layer of smoked salmon on toasted rye bread. Serve with a green salad. This makes a great brunch or quick, healthy lunch.
Vegetable stir-fry with egg fried rice - Stir-fry vegetables as above. Boil some brown rice according to packet instructions. Add to a hot frying pan and add 2 eggs. Stir the rice with the eggs and cook on a medium heat for about 3 minutes. Serve with fresh coriander and a splash of soy or chilli sauce.
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