Although it’s true that studies suggest vegetarians are less likely to suffer from heart disease and cancer, it’s possible to be a vegetarian and still eat badly.
Ensure your diet has a range of proteins, with a variety of beans, pulses and dark greens to boost iron level.
Here are the best healthy options to keep you feeling full:
Almonds
These have the highest protein and fibre content of all nuts.
Soup
Opting for a smooth soup, rather than a chunky can make all the difference. Blended vegetables make them more filling.
Berries
These have one of the lowest glycaemic values of all fruits. Berries keep blood-sugar levels stable, avoiding the energy dip that causes us to crave sugary snacks.
Eggs
Their high protein content helps to reduce the hunger hormone ghrelin, while raising levels of peptide YY, a hormone that helps us feel full.
Avocados
The combination of healthy fats and fibre work together to boost that feeling of being completely satisfied.
Edamame beans
Their high protein and fibre content, as well as a low glycaemic value helps keep hunger at bay.
Cherries
Cherries gain their lovely deep red colour from anthocyanin – a type of flavonoid which is a powerful antioxidant. Anthocyanin has anti-inflammatory properties similar to those found in aspirin.
Turmeric
Containing curcumin, known for its potent anti-inflammatory properties, studies have linked turmeric to reduced inflammation in a number of condition, including psoriasis. Curcumin has also been shown to help fight against the inflammation in the body that contributes to the growth of cancer tumours.
Salmon
Rich in omega-3 fatty acids, salmon is high in protein and antioxidants. The fatty acids can help to lubricate tight joints in the body and control the overproduction of pain-stimulating prostaglandins in the lining of the womb. So it’s a great fish to eat to alleviate uncomfortable periods.
Green tea
A great source of polyphenols, which help to reduce inflammation-causing free radicals in the body.
Isolation exercises
Unlike compound movements, these targeted exercises hit just one muscle at a time. For example the bicep curl.
Nutritious, cheap and speedy – yet our relationship with frozen food seems to be thawing. Frozen food often gets lumped together with processed food, but that reputation isn’t always fair.
Freezing food is like pressing a pause button, slowing down food’s degradation and nutrient loss. This process helps to maintain the original nutritional value and can often be more nutritious than when fresh.
Freezer Heroes
Chilli, garlic and ginger – these all fare brilliantly in the freezer, keeping their flavour and intensity.
Salmon – frozen salmon is usually cheaper than fresh and tastes exactly the same.
Mango – forget the faff of peeling and chopping fresh mangos. Frozen mango tastes great and can be blended without defrosting.
Peas – studies show that frozen peas have higher levels of vitamin C than fresh, they taste great and are so convenient.
Ice cubes with a twist – freeze grapes or slices of lemon and lime to use as ice cubes with added vitamins.
Dark green leaves
They have a great strong flavour as well as boosting dopamine – the ‘happy hormone’ in our brain.
Apples, berries and bananas
All of these contain the antioxidant quercetin, believed to help the brain prevent dopamine loss.
Eggs
Rich in filling protein, they also contain the amino acids that help stimulate dopamine production.
Salmon
Oily fish contains omega-3 fatty acids, essential in preventing fatigue, memory problems and mood swings.
Cheese
This provides you with the amino acid tyrosine, which helps increase dopamine levels. Switch your Cheddar for cottage cheese, for a low-fat alternative.
30 the number of minutes it takes to go from a sugar rush to a full on sugar crash. This sugar spike and crash makes you crave more, leading to a very sweet but vicious cycle.
6 the maximum number of teaspoons of table sugar we should consume per day. Watch out for hidden added sugar in foods, as these all count.
31.7g the amount of sugar in a tall skinny chai tea latte.
1,120 that’s how many calories you lose if you cut your daily teaspoons of sugar by 10. That’s just one pain au raisin and a tall skinny mocha.
8.2g save this amount of sugar by switching your Starbucks tall skimmed latte for a Starbucks tall soya latte.
22.5g this amount of total sugars per 100g is considered high, so avoid products with this on their label. Anything below 5g is considered low.
12% researchers found that a 15 minute walk can curb cravings for sugar laden chocolate bar by this much. So get moving around 4pm!
3x this is how much more sugar kids are eating over the RDA.
1:1 as they have the same sweetness, it’s easy to swap table sugar for naturally occurring low-cal xylitol. Simply switch the ingredients, without changing the amounts.
150ml the maximum amount of fruit juice we should drink in a day, to minimise our sugar intake. Although it contains vitamins, there is little fibre in it to prevent a blood sugar spike, so only drink with meals.
Here’s how to kill off unhealthy cravings whenever they hit…
Problem – late evenings.
Even though we’ve eaten dinner and we aren’t really hungry, many of us still snack. The trigger is often boredom or stress, but another reason may be that you haven’t eaten enough during the day.
Solution – eat regular meals.
Sensible and regular eating throughout the day will make it easier for you to avoid mindless evening grazing. You could also try cleaning your teeth or filling your evening with an evening class, for example.
Sugar increases our risk of diabetes, heart disease and cancer. New guidelines advise cutting our intake to 6 teaspoons a day (25-30g). A can of fizzy drink contains about 9 teaspoons!
And, while sugars are found naturally in fruits, veg and milk, it’s the added sugars – sucrose, syrups, fructose and fructose corn syrup – that do most damage to our health.
Sugars with lower glycaemic index (GI) are metabolised slower, helping you to avoid sudden spikes and dips in blood sugar.
Here is a lowdown of the pros and cons of the alternatives:
Stevia: GI = 0
This is low in fructose and almost calorie free. However, it’s a lot sweeter than sugar and can leave a bitter aftertaste.
Xylitol: GI = 7
Naturally present in fruit and veg, it’s one of the most popular low GI alternatives. It has fewer calories and can prevent tooth decay. However, like fibre it’s not fully digestible, so can cause bloating.
Honey: GI = 30 (raw)
Raw and Manuka honey contain antioxidants and have antimicrobial benefits. Raw honey has a much lower GI than processed. Avoid processed honey as it can contain up to 53% fructose.
Agave nectar: GI = 30-40
This has a relatively low GI. It’s reputation as a healthy sweetener has been questioned however. It’s high in fructose – containing up to 70% – which is higher than demonised high-fructose corn syrup.
Coconut sugar: GI = 35
Contains iron, zinc, calcium, potassium and inulin, which may slow glucose absorption. It’s calorie content is similar to sugar’s.
Maple syrup: GI = 54
This contains manganese, iron and calcium and has a lower fructose level than honey, so is easier to digest. However, it is often highly processed with high GI.
Here’s how to kill off unhealthy cravings whenever they hit…
Problem – early evening.
If you haven’t eaten since lunch, you’ll be genuinely hungry, so waiting for dinner to cook can make you particularly prone to unhealthy snacking.
Solution – chew gum.
To help you last without raiding the fridge, try sugar-free minty gum. Alternatively, drink a large glass of water, which should curb your hunger for up to half an hour.