Tips

Salmon on a plate

 

Tips

Here are some tips for healthy eating!

  • Food Labels – many food labels are now much easier to understand with the ‘traffic light’ (red, orange, green) colour coding system. This indicates whether certain (less desirable) ingredients (fat, saturated fat, sugar and salt) are present in high (red), medium (orange) or low (green) levels. It also states the number of grams of fat, saturated fat, sugar and salt that are present in a single serving. Aim to have plenty of ‘greens’, some ‘oranges’ and only an occasional ‘red’!
  • 75% of our salt intake comes from packaged foods. The current UK guidelines for salt intake are 6g (2.4g sodium) for an adult and 4g (1.6g sodium)  for a child. Excess salt intake has been linked to an increased risk of heart attacks and stroke. The highest levels of salt are found in canned soups, canned vegetables, ready meals, frozen pizza and breakfast cereals. Aim to eat more fresh and less canned foods.Use garlic, fresh herbs, lemon, chilli or ginger to flavour food instead of salt.
  • For weight management – if you are still hungry at the end of your meal wait 20 minutes – it may take this amount of time for the feeling of hunger to pass. If you are still hungry after this time only take seconds of vegetables or salad.
  • A good way of cutting down on the amount of meat in a dish such as curry or spagetti bolognese is to replace half of the meat with two cupfuls of cooked red split lentils.  Also add in extra vegetables.
  • Don’t discard the cooking water from vegetables or potatoes as it contains valuable vitamins ansd minerals. Use it instead to make gravies and sauces.
  • Soups, stews and casseroles (containing lots of vegetables) are a good way of ensuring vital nutrients are not lost. A slow cooker is another great way of retaining nutrients and taste!
  • Add in some sea vegetables (dulse, wakame, nori, kelp) to soups, stews, stir-fries and salads. These are rich in minerals such as iron, calcium and iodine as well as being a good source of  Vitamin C. They can be used in place of salt to add flavour.
  • Add in a tablespoon of ground flax seeds to your cooked porridge. They are a great source of fibre as well as omega 3 fats. 1/2 teaspoon of cinnamon sprinkled over the top may also help prevent energy dips during the day.
  • Take a tablespoon of cold-pressed flax seed oil every day either off the spoon or drizzled over salad. It’s a great source of omega 3 fats which are good for the heart, eyes, brain function, joints and skin. Remember never to heat this oil and store it in the fridge.
  • Sprouted seeds are a great source of nutrients in a natural form – a true ’superfood’. Include a handful each day in a salad or as part of a sandwich filling. Some supermarkets now stock them in their fruit & veg section or grow your own!