Healthy eating basics

Healthy eating basics Small changes to the food you eat can make a big difference.

10. JuicerAlthough most of us are well aware of the recommendation to eat at least five portions of fruit and veg a day,...
30/01/2023

10. Juicer
Although most of us are well aware of the recommendation to eat at least five portions of fruit and veg a day, only one in three of us manages to reach the target. Starting the day with a freshly made juice is an easy way to get your first of the day.

9. Hand blenderGreat for making homemade soup, a healthy lunch that can count as two or even three of your 5-a-day.
30/01/2023

9. Hand blender
Great for making homemade soup, a healthy lunch that can count as two or even three of your 5-a-day.

8. Be matureChoose extra-mature rather than mild cheese when you’re cooking. You won’t need to use as much to get the sa...
30/01/2023

8. Be mature
Choose extra-mature rather than mild cheese when you’re cooking. You won’t need to use as much to get the same level of flavour and so will reduce the calorie, fat and salt content of your dish, without losing out on taste.

7. Go nutsNuts and seeds are a good source of vitamin E and heart-friendly unsaturated fats. People who eat nuts regular...
30/01/2023

7. Go nuts
Nuts and seeds are a good source of vitamin E and heart-friendly unsaturated fats. People who eat nuts regularly are less likely to suffer from heart disease. All nuts are healthy but different varieties contain different nutrients, so ring the changes.

6. Cook your carrots and serve them with a little oilCooking carrots helps to break down their tough cell walls, releasi...
30/01/2023

6. Cook your carrots and serve them with a little oil
Cooking carrots helps to break down their tough cell walls, releasing the carotene contained within the cells. The body can absorb around 50 per cent more carotene from cooked carrots than raw – and adding a little butter or olive oil helps to boost the absorption even more.

5. Eat an apple before your lunchResearch from Penn State University found that people who ate an apple 15 minutes befor...
23/01/2023

5. Eat an apple before your lunch
Research from Penn State University found that people who ate an apple 15 minutes before lunch consumed 190 fewer calories than those who snacked on something else or ate lunch on an empty stomach.

4. A little of what you fancyAllow yourself a treat now and again. If you include the foods you like to eat in your diet...
23/01/2023

4. A little of what you fancy
Allow yourself a treat now and again. If you include the foods you like to eat in your diet – but ‘naughty’ ones in moderation rather than as a daily treat – you’re much more likely to stick with your healthy resolutions in the long term.

3. Get into the brekkie habitDon’t rely on a strong black coffee to give you a kick-start in the morning. Take the time ...
23/01/2023

3. Get into the brekkie habit
Don’t rely on a strong black coffee to give you a kick-start in the morning. Take the time to eat a proper breakfast and you’ll reap the rewards throughout the rest of the day. Studies show that people who eat breakfast are less likely to be overweight and are also less likely to suffer from colds and flu.

2. Mix up the mayoReduce the calorie and fat content of mayo by mixing it 50:50 with plain yogurt. Pep up the flavour by...
23/01/2023

2. Mix up the mayo
Reduce the calorie and fat content of mayo by mixing it 50:50 with plain yogurt. Pep up the flavour by adding chopped fresh herbs, garlic or a dash of mustard.

1. Get your oatsOats are rich in beta glucan, a type of soluble fibre that helps the body get rid of unhealthy cholester...
23/01/2023

1. Get your oats
Oats are rich in beta glucan, a type of soluble fibre that helps the body get rid of unhealthy cholesterol. Studies show that eating just two tablespoons of oats as part of a low-fat diet can help to reduce cholesterol levels. Choose jumbo oats or stone-ground oats rather than the fine-ground types, because they will be absorbed more slowly.

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