Ten Top Tips For Eating Healthy

  1. Plan, plan, plan. If buying the right house is about location, location, location, then eating well is about planning, planning, and planning. This is especially the case when you are juggling eating well with shift patterns
  2. Choose 1% fat or skimmed milk when you can.
  3. Wholemeal and granary breads tend to feel more satisfying. If you can opt for these where possible, do try to.
  4. Eggs have been proven to be an especially filling food and are not high in calories. You can have two for breakfast, lunch or dinner and reap their ‘filling’ qualities. Scientists believe that it is the protein in the egg, which is especially filling and helps to keep you feeling full for hours after eating them. The cholesterol in eggs does not make your own blood cholesterol levels rise or up your risk of heart disease so you do not need to worry about the old advice of sticking with just 2 – 3 per week.
  5. When you have fruit juices, remember that 150ml is the serving you should be going for. This is equivalent to one serving of fruit and vegetables as part of your ‘5 a Day’ and means that you are not falling into the trap of glugging down a litre’s-worth or more.
  6. With alcohol, the best advice is to avoid it as much as you can. If you do want to have a drink, stick with the governments guidelines of no more than 3 – 4 units a day for men and no more than 2 – 3 for women. A unit is one small 125ml glass of 8% alcohol by volume wine, half a pint of standard strength lager or bitter or a single shot of spirits.
  7. It’s worth remembering that cappuccinos and lattes are mostly milk. Think about how many you usually drink a day and try to have no more than one. They can soon add up. An ordinary coffee or tea with a splash of milk, water or herbal teas are good alternatives.
  8. Try where you can to have five servings of fruits and vegetables a day. These include fresh, frozen, canned and dried fruits and vegetables. A portion is around 80g of the fresh, frozen or canned and about a handful (one heaped tablespoon) of dried versions of fruits.
  9. If you feel peckish between meals, nuts make a good snack but make sure you stick to a handful (about 30g). If you have a whole, 100g bag you will be eating a lot of calories (around 600), which is more than we need in a between meal snack.
  10. Swap standard fizzy and sugary drinks for diet versions or water.