GOLDEN RULES FOR EATING WELL

1 GET CARB SMART

Lots of people avoid carbs altogether but it’s not necessary. Instead switch white carbs, such as white rice, pasta and bread, for wholegrain varieties and cut your portion size in half. As well as keeping blood sugar levels steady, wholegrain foods are higher in fibre and fill you up.

2 DON’T FEAR FAT

For generations we’ve been led to believe that all fats lead to weight gain. However this information has now been proved wrong. Don’t fear fat. When you’re cooking, use olive oil, which is composed of heart-healthy omega-9 fatty acids. Coconut oil is also a good choice.

3 PERFECT PLATEFUL

What should your plate look like? It should contain a portion of good quality protein, a moderate portion of wholegrain carbs and the rest should be filled with a variety of non-starchy vegetables. Starchy veg includes sweet potatoes, potatoes, parsnips and swede etc and falls into the carb category. All other veg is fine and you can eat as much as you like.

4 EAT A RAINBOW

Colour variety is essential for a healthy diet. Try to get as many different coloured plant foods into your diet as possible. Each colour represents different groups of phytochemicals – chemicals in plants that benefit your health – so eat as many different colours as you can.

5 GET FRESH

We live in an age of convenience foods, which are heavily processed, removing beneficial micronutrients such as vitamins, minerals and trace elements. So look at every meal as an opportunity to eat fresh food. It could be as simple as adding berries to your porridge, a side of spinach to your cooked breakfast and snacking on fresh fruit and vegetables.