Make the most out of your food

MAKING small changes to how you prepare your food can have a big impact on your health. Here are three simple changes that can help you boost your overall well-being.

Broccoli is packed with nutrients. Just one stalk will give you three times the vitamin C you need as well as almost all the vitamin A.

It’s also packed with dietary fibre. Instead of just eating the florets, wash and chop up the stem and leaves that are rich in vitamins A, C and K.

As the stem and leaves are slightly harder than the delicate florets, drop these parts into the pot a minute early to make sure everything is cooked to the same degree.

Kiwi fruit is loaded with vitamin C and just one small fruit will give you your daily requirement. In addition, it’s a good source of vitamin E, potassium and copper. Instead of peeling the fruit, give it a good wash and slice finely.

The skin is loaded with fibre, which makes you feel fuller and helps aid digestion. Instead of just eating kiwi by itself, slather a thin layer of butter on brown bread and top with sliced fruit.

Breakfast cereals are often loaded with sugar. If you go for your own plain oats, you can decide for yourself how much to use.

Just place your oats in a glass of milk and add honey for sweetness. You can also add dried fruit and cinnamon for a rich treat.