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Tip 41 niacin

Niacin (vitamin B3) helps to release energy from food and is also needed for healthy skin and for the function of the nervous system. You can get...

Tip 20

Moderate your alcohol intake to consume no more than 14 units per week (2 units per day) for females and 21 units per week (2-3 units per day) for...

Tip 19

Include dairy products as part of your diet as these are good sources of calcium and other important nutrients including protein, B vitamins and...

Tip 18

Choose reduced fat dairy products e.g. yoghurts, cheese and spreads instead of full fat varieties.

Tip 17

Aim to be moderately active for at least 150 minutes (2 ½ hours) every week (e.g. brisk walking, jogging or cycling). This can be in sessions of 10...

Tip 16

Steam, bake or grill foods rather than roasting and frying to reduce fat intake.

Tip 15

Try not to eat while distracted (e.g. while watching tv), as it can cause you to eat more than you would normally.

Tip 14

Base your meals around starchy foods including bread, breakfast cereals, pasta, potatoes and rice.

Tip 13

Aim to eat two portions of fish every week, one of which should be an oily type such as salmon, mackerel, herring, trout or sardines.

Tip 12

Choose reduced fat or salt condiments and preserves e.g. mayonnaise, ketchup, pickles and salad dressings.

Tip 11

Choose tomato-based cooking sauces instead of cream- or cheese-based varieties.

Tip 10

When cooking meals with meat, choose leaner varieties and drain or remove the fat or skin before serving.

Tip 9

Try grating cheese rather than slicing it so that you use less. You could also try reduced fat varieties or choose those with a stronger taste so...

Tip 8

Choose fruit-based desserts instead of those that contain cream, chocolate or pastry.

Tip 7

Add a handful of fruit to your breakfast cereal in the morning as an easy way to increase your fruit intake e.g. porridge with a sliced banana.

Tip 6

Add herbs and spices to food for extra flavour rather than adding salt.

Tip 5

Aim to drink between 8-10 glasses of fluid every day. This can be water but other fluids like tea, coffee, milk and juice also contribute.

Tip 4

Choose wholegrain or high fibre varieties of food where possible (e.g. breakfast cereals, bread, pasta and rice).

Tip 3

Make time for a healthy breakfast in the morning as it will boost your energy levels and provides a good source of nutrients to start your day.

Tip 2

Aim for at least 5 portions of fruit and veg every day. 150ml fruit juice counts as 1 portion and pulses like beans and lentils can also count as up...

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