Health Tip of the Day

• Eat plenty of fibre-rich food such as brown bread, pulses and cereals. Fibre helps keep the digestive system in order. It also reduces the risk of bowel cancer. We need to consume around 5g more than the average 13-18g of fibre a day – that’s one extra slice of wholemeal bread.

• Do not ‘go on a diet’. Switch to healthier eating habits that you can continue long term. If you lose weight gradually, you are more likely to keep it off.

• Aim to eat the recommended five portions of fruit and vegetables every day to boost energy levels and general health. One of the portions can be a glass of fruit juice.

• Have a varied diet. Look for different, brightly coloured fruits and vegetables which generally provide plenty of nutrients.

• Reduce the amount of saturated, or animal, fat you consume. Most people eat more than the recommended 35 per cent of total calories from fat. But saturated fats should make up no more than 10 per cent of total calories.

• Keep alcohol intakes within sensible boundaries. Safe weekly limits are 21 units for men and 14 for women – one unit is the equivalent to a glass of wine or half a pint of beer. A moderate intake has heart protective effects but too much is bad news.

• Eat more fish. It is the omega 3 fatty acis in fish oils that are thought to make the Mediterranean diet more healthy and protect against heart disease and raised cholesterol levels. You should have 1.5g of these fatty acids a week – two or three servings of fish.

• Don’t eat too much salt. The recommended daily intake is 5-6g. An average fry-up contains 10g of salt per plateful. Some brands of breakfast cereal contai as much salt per bowlful as a packet of crisps.

• Drink around 1.5 to 2 litres of liquid, not necessarily water, every day. This will ensure the kidneys stay healthy and help prevent urinary infections.

• Take vitamin and mineral supplements only as an insurance policy – they are not a substitute for good food. Most people eat more than enough food to meet nutrient requirements.

• Uses for apple cider vinegar — drink 2 tbs a day or 2 shots a day, can dilute it with water or make a morning detox drink: 1 glass water, 2 tbs lemon juice, 2 tbs apple cider vinegar, 1 tsp cinnamon, dash cayenne, and sweeten with stevia 🙂