Practical tips to eat healthily

Healthy Eating – to feel good & have more energy

  • Limit foods from top shelf of food pyramid (Choc/biscuits/crisps/cake/fizzy drinks) high in fat, sugar, salt
  • Prepare & cook using fresh ingredients (ready meals/takeaways are high in fat & sugar)
  • Eat 5 or more of different coloured fruit/veg a day, include leafy green vegetables
  • Smoothies: Yes, but only fruit based smoothies
  • Wholegrain foods provide serotonin (the feel good hormone) in bread, high fibre cereal especially porridge, brown rice satisfy hunger & fuel your body. Slow release of energy
  • Cook using steaming, grill, bake, roast, stir fry – not frying, limit chips
  • Chooses low fat
  • 3 meals a day sitting at a table – eating with screens- you simply eat more!
  • People who eat breakfast are more likely to be a healthy weight
  • Alcohol is fattening & high in calories: 1 standard drink is 150 calories
  • Nuts & Seeds to snack on or over salads
  • Incorporate beans/lentils which replace magnesium which is drained through stress
  • Natural yogurt & blueberries or hummus on oatcakes for snacks
  • Avoid caffeine which rev up stress hormones; herbal teas instead
  • 8 cups of water a day

Top shelf foods (Chocolate, biscuits, crisps and fizzy drinks) are high in fat, sugar and salt. They may promote obesity, type 2 diabetes. Start today and limit what you eat to no more than 1 serving a day maximum and ideally not every day.