The NHS did a wonderful article on the basics of healthy eating. Very realistic health aims for the New Year methinks! I’ve simplified them & added practical examples below:
Base your meals on starchy carbohydrates: according to the Eat Well plate, carbohydrates are supposed to make up 1/3 of the food we eat. These include bread, pasta, rice, cereal, millet, quinoa, couscous etc. Be sure to choose the whole grain, high fibre varieties. Keep the skin on the potatoes also.. as it has the most fibre which’ll help you feel fuller for longer.
Eat lots of fruit and veg: you have all heard of 5 a day. For my friends outside the UK..it may be different! Aim for 5 different fruits and veg a day. It can be fresh, frozen, dried, freeze dried, freshly pressed juice (150ml).
Eat more fish: The Eat Well plate suggests 2 portions of fish a week including one oily fish for protein and omega-3 Oily fishes include: salmon, mackerel, trout. Non oily includes, haddock, plaice cod etc. **Vegans and vegetarians** You can easily get your omega-3 from walnuts, chia seeds, flax seeds, spirulina.
Eat less salt: 6grams is the recommended allowance for salt. About 1 tsp. This is small but..there’s salt in everything!! From bread..to sauces ..to soups. About 3/4 of the salt we eat is already in the food we buy ?Use food labels to measure salt.
Get active: This doesn’t have to mean hours in the gym tho. Work it into your daily life.. get off the train one stop early, walk for 1/2 your lunch, take the stairs. We need to aim for 150 mins of physical exercise a week! JUST 30 mins a day!
Drink more water: Don’t wait to FEEL thirsty tho as thirst can be also felt through headaches, drowsiness, lethargy. 6-8 glasses is the recommended amount. Try and avoid sugary beverages. Water would be great! Check out my fruit infused water a couple posts back!
Eat breakfast: According to the Daily Telegraph..2/3 of British people skip breakfast. This isn’t great as a balanced breakfast will fuel your body up till noon. And you’ll be less likely to snack. Go for porridge, bran based cereals topped with fruit, green smoothies, eggs/tofu scramble.
Thanks for reading!