Ten tips for eating healthily

1. Prepare fresh food wherever possible and minimise the intake of convenience foods and artificial additives

2. Eat plenty of complex carbohydrate foods e.g wholegrain cereals, breads, brown rice, wholemeal pasta, oats, rye. Minimise intake of simple carbohydrates e.g. white bread and bakery products, white pasta, rice and sugar including sweets and chocolate

3. Eat at least five portions of fruit each day.

4. Drink at least six to eight glasses of filtered water daily and minimise intake of tea and coffee to two to three cups a day.

5. Eat red meat ( beef pork lamb) no more than once a week. Choose lean white meat (chicken and turkey) instead.

6. Eat fish, especially oily fish e.g. salmon, sardines herring mackerel, two to three times each week.

7. Include legumes e.g. peas, beans, lentils and pulses in soups, stews and dips.

8. Eat dessertspoon of seeds daily e.g. pumpkin, sesame, sunflower and flax seeds or take 1 dessertspoon of flax seed oil daily. Include unsalted nuts in the diet on regular basis. Sprinkle onto salads, cereal or stir into yoghurt.

9. Grill, steam or bake foods where possible and avoid fried foods.

10. Eat small and often – ideally five times a day: e.g. breakfast – snack- lunch- snack- tea