10 golden food rules


Health & Fitness guru Diana Moran (Image: Daniel Lynch)

However, forget faddy diets – I’ve never done one and I don’t believe in them.

In my opinion the best way to eat healthily is to focus on natural nutrition.

Eating a well-balanced and varied diet full of nutritious, fresh foods will give you the energy you need to do the things you enjoy, help maintain a healthy weight and keep you in good shape.

In today’s stressful world, a healthy diet is all-important yet despite so much information being easily available to us, surprisingly few people heed the advice given and continue to eat far too much junk food.

Eat more fibre-rich foods such as wholegrain breakfast cereals [GETTY ]

Here are my 10 golden rules to follow for a healthy, nutritious diet.

1.Fill up on fibre

Eat more fibre-rich foods such as wholegrain breakfast cereals, wholemeal bread, pasta, brown rice, pulses, fresh fruit and vegetables.

Cook vegetables lightly or stir-fry them. They retain most of their goodness when they are still crunchy.

And when you can, don’t peel fruit and vegetables. The skin on apples and potatoes, for example, is full of fibre.

Cut down on fats and sugar [GETTY]

2.Cut down on fat

Cut down on saturated fat found in butter, pies, cheese, cakes, fatty meat and cream.

Choose white meat and fish over red meat and avoid processed products such as salami and sausages altogether.

Eat high-fat foods such as butter and cheese in moderation.

Low-fat cheese such as Edam or cottage cheese is better

Instead of salad cream, make a light olive oil-based dressing [GETTY]

3.Make smart swap

Instead of salad cream, make a light olive oil-based dressing and use it sparingly.

Alternatively, combine low-fat yogurt with lemon juice and herbs.

Give the meals you cook flavour without relying on salt by using garlic, oregano and lemon juice.

Drinking too much alcohol can change the way you think [GETTY]

4.Bin the booze

Drinking too much alcohol can change the way you think, act and interact.

Low-calorie drinks are an option but water is the healthiest choice.

If you are trying to lose weight, a glass of sparkling water before a meal can take the edge off your appetite.

A handful of fresh or dried fruit is a good option [GETTY ]

5.Super snacks

Stay out of the biscuit tin and snack on food that will fill you up and keep you going.

A handful of fresh or dried fruit and unsalted nuts is a good option.

6.Sit down to eat

Sit down to eat at the table rather than slumping in front of the television.

Have your meals with friends and family whenever possible to make eating a social occasion.

Eat slowly and chew food thoroughly.

This will help your body realise when it is full, reducing the chance of overeating.

You can find calcium in dairy products such as milk [GETTY]

7.Feed your bones

Physical exercise is important for maintaining bone strength, but you also need adequate calcium.

You can find it in dairy products such as milk, cheese and yogurt.

Other good sources are green vegetables, sardines or pilchards and nuts.

Have a delicious sweet treat with one meal, then plan something simple for the next [GETTY]

8.Balance treats

There’s nothing wrong with chocolate as a treat from time to time.

However, my philosophy in life is “moderation in all things”.

Be careful not to overindulge.

Have a delicious sweet treat with one meal, then plan something simple for the next.

Fresh fruit is packed with nutrients and antioxidants [GETTY]

9.Fabulous Fruit

I pile my breakfast with fresh berries and eat grapes, apples and oranges by the bucketload.

Fresh fruit is packed with nutrients and antioxidants to help with the ageing process so aim to eat a rainbow each day.

It aids the digestive system and will fill you with energy.

Avoid salty foods such as pizza [GETTY]

10.Say not to salt

Avoid salty foods such as bacon, cheese, pizza, crisps, salted peanuts and snacks.

Spreads such as Marmite and peanut butter also contain high levels.

Salt encourages water retention and raises blood pressure.

It has also been linked with the formation of cellulite.

To order a copy of Sod Sitting Get Moving by Diana Moran and Muir Gray (£12.99, Bloomsbury) call The Express Bookshop on 01872 562 310 or visit expressbookshop.com



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