Four ways to eat yourself healthy in the New Year

While many New Year's resolutions messages are about cutting down and eating less, you don’t need to starve yourself this January to achieve your healthy weight goals – there are actually many foods we could and should all be eating more of. The British Nutrition Foundation (BNF) shares the four best types of foods to eat more of this year to help you ditch the detox and add some oomph to your New Year’s resolutions, all year round.  

Wholegrains – brown rice, wholemeal breads, brown pasta, whole rye and other grains like bulgur wheat and spelt.

Fibre doesn’t tend to get much attention, often only associated with ‘keeping you regular’, but it’s actually important for many health outcomes including heart disease, type 2 diabetes and colon cancer. Whilst we are frequently being encouraged to reduce our portion sizes, the daily fibre recommendation has actually recently been increased to 30g per adult per day. But on average UK adults are only getting about 18g per day meaning we’re well below recommendations.

Fish

Swimming with nutrients and high in protein, we should all look to increase our intake of fish, especially oily fish that contain long chain omega 3s. The current UK recommendation for adults is to consume at least two portions (280g) of sustainably sourced fish per week, including one portion of oily fish. However the average adult consumes less than a fifth of this (just 54g).

Pulses – beans, lentils, peas

If fish isn’t your dish and you prefer a vegetarian / vegan option, pulses are a great plant-based source of nutrients.  Pulses can be cheap and easy to prepare, making them perfect for the January money-spending detox too. Most pulses have a low calorie density, so great for bulking up your meals! Try mixing extra beans into a chilli, soup or salad.

Fruit and vegetables – go green!

We should all aim to eat a wider variety of fruit and vegetables. All types are great to include,  but green vegetables are especially good for providing us with important micronutrients like calcium, iron, vitamin A, folate and vitamin C. Rocket, watercress, kale, spinach, Brussels sprouts, okra and broccoli are all examples of nutrient-rich green vegetables so make sure they’re part of your 5 A DAY. For those of us who enjoy the sweeter side of life, eating more fruit is a healthy (and delicious) way to kick the sugar cravings and fill the void left by the mince pies, puddings and Christmas chocolates.



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