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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 27

Keep an eye on portion sizes if trying to control your weight. Weigh out rice and pasta before cooking to avoid over-eating and use a smaller plate...

Tip 26

Make meals go further by adding canned or frozen vegetables and beans and starchy foods such as couscous, rice or pasta. Any leftovers can be taken...

Tip 25

Plan your meals in advance. This will help you avoid making impulse buys and spending extra on foods with a high energy density.

Tip 24

Save money by taking a healthy packed lunch to work. You could use the leftovers from the meal the night before.

Tip 23

Include some vitamin C containing foods with meals to help increase iron absorption e.g. a glass of fruit juice with breakfast.

Tip 22

Iron is important for transporting oxygen in the body and low intakes can lead to tiredness and fatigue. Include foods like green leafy vegetables...

Tip 21

Try carrot sticks or rice cakes with a low fat dip for a healthy snack idea.

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. yogurts, 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...

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