Nutritionist Lucy Hyland

New Year Simple Healthy Eating Tips

January 2, 2013
Posted by Lucy

Healthy eating tips

Its that time of year! Time to dust off the cobwebs and get out there to start the New Year that way you want. Here are some healthy eating tips to get you started:

healthy eating tips

Some healthy eating tips to get you thinking about how you are eating now and how you might want to adapt for this year:

Get your ‘five a day’
Eating at least 5 fruit and vegetables a day is always up there at the top. Lets start with 5 but by the end of the year we will be at 7!

Reduce your saturated fat intake
Saturated fats are predominantly animal fats so reduce your meat and dairy to a minimum. Increase your lean meats such as fish and de skinned turkey and chicken, and its time to start getting more beans and lentils in every week as an alternative source of protein.

Reduce your trans-fat intake and oils that have been highly processed
Most fast food and processed foods contain poor quality fats – make it yourself at home! Look out for terms like 'vegetable oils' in the products you are buying. If it doesn't contain extra virgin cold pressed oil, it doesn't get into the basket!

Increase your unsaturated fat intake

Increase unsaturated fats found in FOOD. Yes, whole foods such as nuts, seeds, avocados, and fish.

Increase your omega-3 oil intake
Omega-3 oils are powerful anti-inflammatory agents in oily fish, linseeds and walnuts. They will be your best friend for health this year!

Increase your fluid intake
Aim to drink eight glasses of water per day as a minimum. Keep a bottle of water with you where ever you are and sip sip sip.....

Eat breakfast every day
Kick start your metabolic rate everyday! Start with wholegrain cereals and protein! Even if its something small, get into that health changing habit.

Go wholegrain
Start switching your white flour, bread, rice and pasta for a brown alternative. Watch your sugar intake and check out the 'Of which sugars' section on the label of your jars, packets, tins etc. 4g of sugar is equal to 1 teaspoon. Sit down first as you are bound to be astounded!

Increase your intake of fibre
Sticking to the above diet will see your fibre levels shoot up with fruits, vegetables, whole grains and beans and lentils.

Watch your salt intake
Salt can be hidden in most processed and packaged food so read the label. Average salt requirements a day is about 6 grams. Yes, I've picked up ready meals with almost the full requirement of the day in one meal!

But most importantly, enjoy! Even choose one of these healthy eating tips and start there.

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