I’m a firm believer in Real Food – and the fact that healthy eating should be enjoyable.
- No faddy diets
- No freaky ingredients
- It's got to be evidence-based
- It’s got to be practical – we live in the real world!
My philosophy in a nutshell:
- Make it yourself – don’t rely on processed meals
- You’ll slash the fat, sugar and salt content of what you eat – plus you’ll know what goes into your meals.
- Don’t skip meals – breakfast is especially important
- Wholemeal starchy carbohydrates (think porridge, no-sugar no-salt muesli or wholemeal toast), some fruit, and some protein (try yoghurt with the cereal or beans or egg on the toast) will keep you going until lunchtime
- Eat at least five portions of fruit and vegetables a day – more is even better!
- They’re packed with vitamins and minerals, and antioxidants that support your immune system and protect you from disease. Fruit and veg are also great for fibre, which helps your digestion. One type of fibre also lowers the risk of heart disease.
- Fill up with wholemeal carbohydrates
- They have a lower Glycaemic Index (GI), so they’ll sustain you for longer, plus they’re higher in fibre than refined versions.
- Switch red meat for pulses, to provide low-fat protein
- Red meat is a good source of protein and iron, but limit it to no more than twice a week. Chicken and fish are lower in saturated fat, and pulses such as beans and lentils are even better - packed with low-fat protein and fibre.
- Eat the right amount of the right fats
- Cut down on the unhealthy saturated and trans fats (found in meat, dairy and processed foods), but eat moderate amounts of the healthy monounsaturated and polyunsaturated fats (nuts, seeds and olive oil are great).
- Learn to love oily fish
- Fish such as salmon, mackerel, trout and fresh tuna are rich in the polyunsaturated Omega-3 fatty acids – brilliant for healthy hearts and minds.
- Cut down on salt and added sugar
- Salt can raise your blood pressure, putting you at risk of heart disease and stroke.
- Added sugar can lead to obesity (especially since it’s so ‘moreish’) and rot your teeth. Get sweetness from fruit instead.
- Drink plenty of water
- You need at least 1 ½ litres (8 – 10 glasses a day to keep hydrated). Don’t wait until you’re thirsty – by that time you’re already getting dehydrated
- Get active
- Nutrition is only part of the picture – it needs to go hand in hand with an exercise programme that’s appropriate for you.
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