Eating a healthy diet
Eat lots of starchy carbohydrates
Starchy foods should make up about a third of the food we eat. They are a good source of energy and the main source of a range of nutrients in our diet. As well as starch, these foods contain fibre, calcium, iron and B vitamins. Porridge oats, potatoes, rice and pasta are all starchy foods that can usually be purchased cheaply.
Eat at least 5 portions of fruit and veg a day
The good news is they still count whether they are fresh, frozen, tinned, dried or juiced (but juice only counts as one portion a day, however much you drink).
Avoid overcooking vegetables
Most of the vitamins end up in the cooking water. It's better to cook them for a short time in as little water as possible.
Get enough protein
Protein produces the antibodies that fight off viruses and infections. It is also vital for repairing and maintaining our bodies. You can get protein from baked beans, eggs, chicken, pulses, canned fish and milk.
Drink plenty of water
We should be drinking about 6 to 8 glasses (1.2 litres) of water, or other fluids, every day to stop getting dehydrated. When the weather is warm or when we get active, our bodies need more than this. But avoid drinking soft and fizzy drinks that are high in added sugar.
Eat no more than 6g of salt a day
Ready meals and shop bought sauces are high in salt content. Try to cook your meals from scratch and you can control your salt intake more. See here for some recommended recipes.
Eat less sugar
Most people in the UK are eating too much sugar. It is tempting when we feel our energy levels dip to reach for something sugary but although this will give us a short-term boost it will actually reduce your energy levels. Repeatedly eating sugar as a pick you up can also lead to your having a lower mood as well as less energy.
Try to cut down on food that is high in saturated fat and have foods that are rich in unsaturated fat instead, such as vegetable oils (including sunflower, rapeseed and olive oil), oily fish, avocados, nuts and seeds. Sausages, pastry, cream, cakes, biscuits and hard cheese are all high in saturated fat.
