Ten Healthy Steps
Fresh and fruity
Salad days are here again. Enjoy fresh greens and salad food in season. We're all familiar with the 'five-a-day' fruit and vegetables mantra but we're not all there yet. Bored with apples and pears? Tempt your palate with something new - a handful of fresh berries or a scattering of dried fruit on your breakfast cereal. Or try a straight from the fridge or a simple DIY fruit smoothie with banana, strawberry and apple juice. Frozen vegetables counts, of course, and canned fruit is fine, too (in its own juice, not sugary syrup). Ring the changes - go for variety in your five a day.
Fish for compliments
Oily fish is a good source of Omega 3 which is known to help protect against heart disease. What fish counts as 'oily'. For instance, salmon, mackerel, herring, fresh tuna (not canned) and sardines. Two or three servings a week is a good habit to get into.
Bin the salt
Most of us consume far too much salt - whether in the cooking process, at the table or as a 'hidden' ingredient in processed foods. The guidelines suggest an intake of no more than 6g of salt a day - that's just over a teaspoon - but most of us consume far more, without even realising it. Always check the label for salt content and try to cook without salt - uses spices and herbs instead for added flavour. Don't educate your children to have a 'salty' palate. If they avoid salt when young, they won't grow up with a taste for it.
Sort your fats
There are 'good' fats and 'bad' fats - though it's important not to eat too much of any fats. Saturated fats are what we need to eat less of - particularly the fats in pies, pastries, cakes and chocolate. A good diet is all about balance. We're not saying 'stop eating cheese', which is one of life's pleasures - just that, in terms of saturated fats, less is more. Polyunsaturated fats (including Omega 3s) and monounsaturated fats (olive oil) are healthier options.
Feast on fibre
Few of us eat enough fibre. Fruit and vegetables are a good, natural source of dietry fibre and go towards your five-a-day. Pile in extra veg in dishes such as casseroles and stirfries and have plenty of vegetables on the side. Switch to wholemeal bread and whole grain cereals as part of your daily routine - an easy route to upping your fibre intake.
Get your oats
Oats have a special type of fibre - soluble fibre. As part of a healthy diet, it can help lower blood cholesterol which is good news for your heart. A simple bowl of porridge is a great start to the day: you can even rustle it up in minutes in the microwave. With a low GI (Glyceamic Index), it helps keep you going for longer, too.
Dive into water
Six to eight glasses of water a day comes recommended. While tea and coffee are part of fluid intake, they also have a diuretic effect. And too much fruit juice clocks up the calories. Water helps rehydrate your skin.
Go nuts
A few nuts make a nutritious snack for people on the go. Brazil nuts, for instance, are rich in selenium, a trace element with links to a healthy immune system. But steer clear of salted nuts. And keep in mind that all nuts are packed with calories, so keep an eye on portions.
No skipping
Breakfast is the most important meal of the day to kick-start your metabolism and set you up for the day ahead, so don't skip it. Without a good breakfast inside you, you're much more likely to grab an unhealthy mid-morning snack. A healthy wholegrain cereal and fruit breakfast need only take five minutes. Or grab a smoothie from the fridge. M&S have yoghurt-based smoothies and some breakfast versions with oats.
Get active
Healthy eating is only one part of the equation. We could all do with getting a bit more active. It needn't mean joining a gym or taking up a team sport. Take the stairs instead of the lift. Get off the bus one stop earlier and walk the rest of the way. Avoid the car for short journeys. Go walking. Borrow a dog. You get the idea.