There’s no shortage of advice on TV, in the papers and on the internet telling us about the latest diet trend or superfood.
Fortunately, there are few simple rules that never change… and which, if you stick to them reasonably closely, provide the foundations for a healthy, balanced diet for you and your family.
Foods we should all eat more of:
The list below shows which foods should be included in your diet regularly.
Try to increase
Light Lunches & Snacks
Fewer of us sit down to a full meal at lunchtime as often as we used to, instead choosing to have a smaller lunch with a snack in the afternoon. Sometimes it can be difficult to ensure your snacks are sufficiently nourishing, especially when on the run.
Taking the time to plan your lunches and snacks can really help to ensure they are nourishing, and importantly, satisfying.
Here some ideas to help you:
- Nuts and seeds. These contain plenty of protein, although they can be high in fat (so don’t eat too many in one go). They also contain polyunsaturated fat which can be beneficial for heart health.
- Fruit scones, teacakes or fruit breads. Rich in carbohydrates, they can make a filling, yet healthier, snacks
- Wholemeal bread. Enjoy with tuna and a spread of low calorie mayonnaise and piece of fruit for afters. A healthy, balanced snack that’s filling as well.
- Rice cakes, perhaps topped with low fat cream cheese or humous and salad vegetables
- A slice of cake, fun-sized confectionary bar, or biscuit. A nice treat or a reward for sticking to your healthy options. Don’t overdo it though!
Other tips.
Try keeping a box of chopped salad vegetables such as carrots, celery and baby tomatoes in the fridge to nibble on when you feel the urge for a light snack. And fresh fruit like apples, plums and peaches make great sweet snacks.
Taking a packed lunch to work or school can save you money and give you more control about what you eat and when. To ensure a healthy balanced meal, your packed lunch should include the following basics:
- Bread, rice, pasta, couscous or something similar
- At least one serving of fruit or vegetables
- Source of calcium such as cheese or low fat yoghurt
- A drink of water, milk, fruit juice, yoghurt drink or diet soft drink
