![]() Add peppers, sweetcorn and red onion to your favourite pizza topping.Try adding them to smoothies, yogurt, pizzas, casseroles, pasta dishes, risotto and bolognese. Tinned, frozen and dried fruit and vegetables also count towards your five a day.Add lots of vegetables to soups, stews and casseroles to help achieve your five a day.Better still, enjoy a bowl of salad with your sandwich. Crispy lettuce, cucumber, peppers and juicy tomato really liven things up. Top your toast with sliced banana, or add some strawberries, raspberries, grapes, prunes or apricots to your cereal.Remember you should only count fruit or vegetable juice or smoothie as one portion each day no matter how much you have. Start the day with a 150ml glass of fresh fruit or vegetable juice or smoothie – go for an unsweetened variety.Swap a night in the pub for a night out dancing.Swap using the remote for getting up to change the channels.Swap watching the children play for joining in.Swap eating in front of the TV for eating at the table.Swap a ‘glug’ for a teaspoon of oil when frying.Swap take away pizza for home-made pizza.Swap cream in sauces for natural yogurt or swap creamy sauces for ones made with natural yogurt.Swap having a dessert of your own to sharing a dessert.Swap watching the TV for walking the dog.Swap watching the children playing to taking part in hide and seek.Swap watching the children play for joining in.Swap coffee with a friend for a walk and fresh air with a friend.Swap an email or phone call for a face to face chat.Swap spending your lunch break sitting in the office for a walk with a colleague.Swap the car park closest to the entrance for one further away.Swap a trip to the cinema for a trip to the park.Swap a drive to the shop for a walk to the shop.Swap a packet of crisps for a cup of plain popcorn.Swap standard butter, margarine and spreads for half fat or less.Swap eating fast for eating slower so your stomach realises it’s full.Swap chocolate or sweets for a hot drink instead.Swap takeaway for healthy fast food (recipes on the website).Swap creamy sauces in pasta for tomato-based ones.Swap cream in sauces for natural yogurt OR swap creamy sauces for ones made with natural yogurt.Swap two sugars in your cuppa for one, then swap one for none.Swap tinned fruit in syrup for tinned fruit in own juices. ![]() ![]() ![]() Swap full fat for low fat on dairy (cheese, milk, yoghurt).Swap a large portion for a smaller portion.(The more mustard, the spicier, the more soy saucer the saltier, etc.) It will work on basically everything. For a quick, easy marinade, try mixing oil, soy sauce, garlic, Dijon mustard and scallions, with proportions according to taste. One of the easiest and healthiest ways is to bake it in parchment paper, but broiling is another easy option for when you want something quick and crispy. The National Resources Defense Council has information here to help you make the best choice when you're buying.Įven when choosing fish isn't easy, cooking it can always be super-simple. However, some fish are higher in mercury than others, and a lot of species are at risk due to overfishing. White-fleshed fish like tilapia is especially low in fat, while oily fish like salmon is extra high in Omega-3's. It's high in protein but also low in fat, making it an excellent alternative to pork or red meat. You've probably heard it a hundred times: Fish is really good for you. ![]()
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