Making healthy choices starts with the way we fuel our bodies - are any of these tips to your taste?
Tell us which ones you’re giving a go below. Scroll right as you go down the list.
1. 30 and counting...
Consuming 30 plants a week is suggested to be the optimum for fibre diversity in our diet and for gut health. But don’t be daunted by the number. Remember, herbs and spices count towards your 30 plants a week.
2. Remember your five-a-day
Five 80g portions of fruit and veg per day help lower the risk of many serious health problems, says the World Health Organization. An apple a day...
3. Swerve UPFs (if you can)
Ultra-processed foods (UPFs) are often high in calories, fat, salt and sugar, and can increase the risk of obesity and type 2 diabetes. So, try to limit them where you can.
4. Switch to sour
Regardless of whether sourdough baking has a resurgence, the health benefits live on. The fermentation process in sourdough bread and high fibre content make it a great option to manage sugar levels.
5. Swap white pasta for wholegrain
Whole grain pasta contains more fibre, vitamins and minerals, and helps to lower the risk of heart disease and obesity.
6. Beans, beans...
With little or no fat, beans are a great source of protein and fibre, which have a number of health benefits – and are a good option for people choosing to reduce their meat consumption.
7. Fibre is your friend
We don’t always give fibre the attention it deserves in our diet. Fibre is a key component in the digestion process and is important for overall bowel health and cholesterol – and having plenty of it can reduce our risk of cancer.
8. Drink more water...
Drinking water doesn’t just keep us hydrated, it can help to boost mental performance and your mood – seems like a no-brainer! The recommended amount is two litres every day.
9. Switch to healthy elevensies
Sneaking a snack between meals isn’t always a bad thing. It helps to balance our energy levels, but choosing a nutritious option is much better for our health. Why not try nuts and seeds or fruit, instead of crisps or a chocolate bar?
10. Eat the seasons
Foods that are eaten closer to harvest have a higher nutritional value (and cheaper too). This is because foods that are eaten soon after they are picked have lost less of their nutritional value.
11. Don’t dodge carbs
People who dodge carbs were found to have increased risk of cardiovascular disease, a recent study found. In reality, starchy foods should make up one third of the food we eat, so don’t be put off by them.
12. Sweets treats are better at 70%
Got a sweet tooth? No problem. Having dark chocolate instead of milk or white chocolate is beneficial because it contains antioxidants, helping to reduce heart disease.
13. Go green
Drinking green tea has been found to support cognition and maintain weight, as well as giving an antioxidant boost, which can protect against a number of cancers.
14. It’s a saturated market!
Saturated fats and sugars are everywhere. They're also a leading cause of heart disease. By eating them less, you can improve not just your heart health, but also your brain and mental health.
15. Steady on the salt
Did you know the recommended daily intake of salt is around one level teaspoon? This includes salt already in foods, as well as salt added when cooking. Too much can increase high blood pressure and the risk of heart attacks and strokes.
16. Sweet enough already
A can of pop here and there might seem harmless. But the truth is, they may contain many added sugars, which are high in calories and contribute to weight gain, increasing your risk of type 2 diabetes.
17. Feed your gut
Do you know your kimchi from your kefir or kombucha? Your gut will thank you for giving them a go. These fermented foods can help digestion, immunity and reduce your risk of heart disease.
18. Trust the processed?
The World Health Organisation has classified processed meats, such as ham, bacon and salami, as a Group 1 carcinogen, meaning there is strong evidence to show they can cause cancer. Why not opt for chicken or canned fish instead?
19. Eat the rainbow
We don’t mean literally. Or Skittles. Eating foods of varying colours means you are likely to have a good range of vitamins and minerals in your diet. Red fruits and vegetables, for example, contain lycopene, which help protect against certain cancers.
20. Go nuts
Did you know that eating nuts can significantly improve your heart health? Their nutrients decrease the risk of blood clots and circulatory diseases. Yes, they are high in fat, but this is healthier unsaturated fats. So, go nuts!
21. Chop it like it’s hot!
Many of us are time-poor, but if you take the time to cook from scratch, you’ll have more control over the foods that you are eating, so you can make sure they’re good for your body. Also, baking has been found to be good for our mental wellbeing.
22. Switch to extra virgin oil
Extra virgin olive oil is a great kitchen cupboard staple, it’s also jam-packed full of antioxidants, including vitamins E and K, which helps to improve bone health and prevent blood clotting. So, why not make the switch today?
23. Variety is the spice of life
Adding spices to your meals not only contributes towards your 30 plants a week, but they can also help to reduce inflammation and lower your blood pressure. Turmeric in particular is rich in phytonutrients, which shields cells from damage.
24. Go easy on concentrates
Concentrates made from 100% fruit are the healthiest option as they contain the most nutrients. However, they may still contain additives, such as sugars and unhealthy preservatives. If you’re having juice for nutrients, it’s better to opt for fruit.
25. Little and often
Did you know that you can boost your metabolism and prevent overeating by consuming smaller, more frequent meals? Experts say that by eating little and often, you can help prevent chronic diseases and weight gain.
