Ounce for ounce, fat has more calories than any other nutrient, so it has been long shunned by dieters. But we just need to know which fats to eat.
Try to eat sources of unsaturated fat, which don’t raise cholesterol – such as oily fish, avocados and nuts – and keep portions small.
When it was discovered that cholesterol raised the risk of heart disease, it was thought that eating foods high in cholesterol would increase the levels in our body.
Over the years science has disproved this notion and has in fact found that people who eat two eggs a day as part of a 12-week calorie-controlled diet actually saw their cholesterol levels fall.
So, if you like eggs, eat them!
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.