1. We all know there are loads of health benefits to eating fruit and veg. But did you know they are an excellent source of potassium, a mineral needed by the kidneys to flush excess sodium from the body? So your 5-a-day may reduce the negative effects of too much sodium in your body, which can range from water retention to high blood pressure. Another good reason to make sure you hit that target.
2. Make sure you eat some protein with every meal, including snacks. This can be in the form of meat, fish, eggs, dairy, seeds or nuts. Protein takes longer to digest than carbohydrates and slows down the absorption of a meal or snack. The result is a slower increase in blood sugar, which will help keep you feeling fuller and more energised for longer.
3. Looking for a healthy snack on the go? Try a mix of dried fruit and nuts – nutritious and easily transportable too. Dried fruit is a great way to increase your fibre intake and counts as one of your 5-a-day. And nuts contain the ‘good’ fats, which can help keep your heart healthy. Just remember to keep to a small handful to keep the calories down.
4. Beans can help you beat obesity, as confirmed by recent American research. Beans are high in fibre, low in calories and a good source of protein, making them ideal to include in a balanced diet. So, tuck into beans on toast, but also try adding other beans (such as kidney, black-eye or aduki beans) to soups, stews and salads.
5. Stuck for a healthy dessert? Go for frozen yoghurt or sorbet to replace ice cream – it’s lower in fat and calories, but tastes just as good! You can even make your own versions by making smoothies or fresh juices and freezing them in individual pots. Or freeze them in ice lolly moulds – you’ll enjoy them as much as the kids this summer!
