5 top tips to healthy eating

1. Eat a balanced breakfast

It is crucial to help kick-start metabolism and raise blood sugar levels, improve cognitive function, and help you make better food choices throughout the day. The ideal meal includes protein, healthy fat, and some complex carbohydrates.  A couple of eggs poached, boiled or scrambled is a great way to start the day, as they are packed full of protein, iron, vitamins B and even some vitamin D.

2. Eat plenty of fruit and vegetables

We should be eating five portions a day but for many of us this is not being reached – in certain parts of Europe they consume up to ten portions a day.  This maybe why they have less diet related illnesses than the UK population.

Remember that frozen vegetables count as do dried fruit and that fresh smoothie counts as two (maybe more if you add three different types of fruit and vegetables – I like to add greens to mine as this reduces the acidity load in our bodies).

3. Eat less salt

How many of us consider our salt intake? Yet, the highest cause of mortality is high blood pressure which is linked to increase salt levels in the diet.

It is added to processed foods, ready meals and hidden in cheese, tinned goods like baked beans.  Are you consuming more than 6g per day?

4. Consume more omega 3 fats

How many of us are eating one portion of oily fish a week (salmon, trout, sardines, herring) and a portion of white fish a week (from sustainable sources)?

Omega 3 fatty acids found in oily fish are beneficial for our hearts and blood vessels and improve conditions such as rheumatoid arthritis and joint problems.  However, if you do not eat fish then you can consume flaxseed by sprinking a tablespoon on your cereal or adding it to smoothies.

5.  Plan your meals

Research from a major retailer showed that many of us do our shopping for our weekly groceries but without knowing what we are eating for dinner that day.  This means that we may be impulse buying more when we see offers (not always on healthy options).  It is far healthier for us and saves money if we have a shopping list with our weekly meals in mind and stick to that list.