Dietary advice

Those who are physically active tend to live longer, healthier lives. Research shows that moderate physical activity, such as 30 minutes a day of brisk walking, significantly contributes to a long life. Even a person with risk factors such as high blood pressure, diabetes or a smoking habit can gain real benefits from incorporating regular physical activity into their daily life. People who start exercising usually try to make healthier choices with their diet, which helps them tone up and lose any excess weight, thus giving them the confidence to keep it going.

Good nutrition simply means balanced nutrition, so that you are getting a balanced range of vitamins and minerals and consuming enough energy from food to accommodate your lifestyle.

With only seven weeks left to go to this year’s Hope and Dream 10 mile and 10k on April 5, your fitness and healthy eating plan should be well on track. Here are some nutritional meal ideas as the race day approaches.

Firstly, focus all your main meals on protein as it burns the most calories when digesting. Protein helps build a strong lean body of muscles and also contributes towards a healthy immune system. Good sources of protein are chicken, turkey, lean meat with all fat removed, all fish, eggs and omelettes, nuts and seeds, all types of beans and low-fat dairy products.

Everyone has different nutritional needs, with no single diet to suit all. The best-possible way to get started is with a well-balanced healthy diet and then finding out what works for you.

Breakfast ideas

Start every morning with a glass of hot water with lemon or lime before your breakfast.

Instead of eating sugar-laden cereals made from refined grains, try oatmeal, oat bran, or other wholegrain cereals that are high in fibre. Then, throw in some protein such as milk and yogurt.

- Porridge made on milk. Try adding blueberries/raspberries and sprinkle some flaxseed over the mixture. (Flaxseed is high in fibre, helps improve digestion and may help lower cholesterol)

- Natural yogurt (live) with mixed berries and a handful of granola (helps digestion)

- Breakfast smoothie. (Mix up different fruits and vegetables. Don’t be afraid to experiment)

- Cottage cheese and tomatoes on wholegrain bread

- If you prefer toast, choose wholegrain bread and pair it with an egg, peanut butter, or another protein source. (Eggs are a great choice of protein) - Turkey rashers, tomatoes and beans - Protein shake if you’re struggling for time.

Snack ideas

Eat little and often and don’t save up your calories for one big meal. Frequent eating encourages the body to burn fat instead of muscle.

Small snacks between meals:

- Cottage cheese on two wholegrain crackers and add a few cherry tomatoes

- Handful of mixed unsalted nuts. (Nuts are good for you, but eat only in small amounts as they contain a lot of calories)

- Slices of apple with peanut butter (yummy) - Piece of fruit

- Bowl of mixed berries

- Yogurt with a spoonful of chia seeds. (Chia is packed with Omega 3 and fibre, plus it’s a good source of protein) - Skinny latte/cappuccino

- Cup of coffee with one Jaffa cake/fig roll

Lunch ideas

- Wholegrain wrap or sandwich with any of the following: tuna and sweetcorn, tomato, lettuce, onion and small bit of grated or feta cheese, chicken, spinach, onion and tomato

- Soup and wholegrain roll. (Take the inside out of the roll)

- Chopped carrot and celery with hummus - Salad bowl, spinach, tomatoes, scallions, peppers, avocado, chickpeas, egg and balsamic vinegar. (You can vary your salad choices; don’t be afraid to experiment)

- Super green smoothie (Avoid made-up smoothies from shops unless they are made fresh in store

- Omelettes are great and full of protein.

Afternoon snack (very small) - Piece of fruit

- Yogurt

Dinner ideas

Try using a smaller plate than you normally use if you’re aiming to lose weight.

Eat fish at least twice a week. (Fish is very nutritious as it is rich in protein, vitamins and minerals, which are essential to maintain good health. Fish also has Omega 3 fatty acids, which are essential for a healthy heart and brain.

- Stir-fry chicken or beef or fish with plenty of peppers, onions, tomatoes, mushrooms and brown rice or noodles. (The more colourful the vegetables, the more vitamins and minerals are in them)

- Roast dinner with plenty of colourful vegetables. (Try roasting the vegetables and sweet potato with garlic and olive oil)

- Stew with plenty of vegetables

- Lasagne or bolognaise (homemade) are good sources of protein and carbohydrates

- Omelette with loads of different vegetables and a baked potato

Aim to drink at least two litres of water throughout the day, every day. Fill a two-litre bottle every morning and try to add something different each day, i.e. slices of lemon/lime, mint or a piece of ginger. (Ginger is anti-inflammatory, so it will help your muscles recover after training). Water is good for healthier skin, healthier joints, improved digestion, reduced fatigue, weight loss.