How to get started in healthy eating — part 3
Healthy eating on a daily basis
So now you know what healthy eating is and understand the terms used by nutrition experts and in the media, how do you now go about putting that knowledge into practice? What does a day’s healthy eating really look like? Take a look at these meal ideas and perhaps try to make a few healthy changes to your daily diet.
Breakfast is the most important meal of the day. If you can, take time out to really enjoy it — it’s a great way to start the day. If you need an incentive to get out of bed that bit earlier, remember that people who eat breakfast tend to be slimmer than those who don’t. Investing some time for breakfast in the morning will kick-start your metabolism and stop you snacking mid-morning. Set the table the night before and make it look appealing if that helps — and most of the ideas below will only take 10 minutes to prepare, so lack of time is no excuse.
- Scrambled eggs with smoked salmon, chopped tomato and basil
- Boiled egg and wholemeal toast
- Wholemeal toast and peanut butter or marmite/vegemite
- Hot or cold fruit with low-fat yogurt
- Porridge with stewed fruit (for example, apple and raisin or rhubarb)
- Kedgeree (make the night before)
- Cereal with skimmed milk
- Fruit juice, fruit smoothies, herbal or black tea, one cup of coffee
- Baked potato with low-fat cream cheese and roasted vegetables, or tuna with salad
- Salmon or prawns on wholemeal bread with salad
- Vegetable and lentil soup and a bunch of grapes
- Avocado, chicken and tomato bagel
- Rice, pasta or couscous salad
- Handful unsalted nuts
- Fruit, for example grapes, apples, satsumas, pears or chopped melon
- Celery or carrot sticks with tzatziki or hummus
- Two or three oatcakes with cottage cheese.
This is usually the main meal of the day, but it doesn’t have to be. There’s no rule to say you can’t have your largest meal at lunchtime — especially if it feels better that way. Again, aim for something starchy with some protein.
- Roast chicken with broccoli and sweet potato mash
- Grilled sardines with ratatouille and brown rice
- Wholemeal pasta with fresh pesto, tomatoes, sugar snap peas and spinach
- Chickpea curry with yogurt and cucumber raita
- Oatmeal based fruit crumble served with skimmed milk custard
- Fruit compote with half-fat crème fraîche
- Fruit sorbet (opt for the low sugar varieties)