Healthy diet - World Health Organization

10/07/2023

30/01/2023

10. Focus on your food
Don’t listen to the radio or watch TV while you’re eating. A study published in the American Journal of Clinical Nutrition found that when people listened to a detective story while eating they consumed 13 per cent more calories than when they had no distractions.

Small changes to the food you eat can make a big difference.

30/01/2023

9. Choose cherries for a better night’s sleep
Cherries are naturally rich in the sleep-inducing hormone melatonin. A glass of cherry juice (especially tart cherry juice) an hour before bed can help improve sleep duration and quality.

30/01/2023

8. Wholegrains: make the healthier choice
Eating three or more servings of wholegrains a day – such as wholemeal bread, brown rice or wholegrain breakfast cereals – can cut your risk of stroke in half.

Small changes to the food you eat can make a big difference.

30/01/2023

7. Keep chips chunky
Thin chips absorb more oil than fat chips: 150g of thick chips would provide around 351cals and 15g fat, while the same weight of thin chips would contain twice as much fat and an additional 195cals.

30/01/2023

6. Ditch crackers for oatcakes
Oatcakes contain twice as much fibre as cream crackers and have a lower glycaemic index (GI), which means they’re digested more slowly, helping to maintain stable blood sugar levels.

23/01/2023

5. Spice things up
New research has found that adding herbs and spices to your diet can help lower your blood pressure and the risk of heart disease and stroke.

23/01/2023

4. Better health by stealth
To reduce fat and boost the fibre in dishes such as spaghetti Bolognese or chilli con carne, choose lean mince and reduce the amount by a third, bulking it up with a can of brown lentils instead. By the time you’ve added other ingredients, such as tomatoes and onions, you won’t notice the difference.

23/01/2023

3 Snack smart
It’s OK to eat between meals providing the snacks you choose are healthy. A good snack should provide between 100-150 calories and make a positive contribution to your diet – so try to choose something rich in vitamins, minerals or fibre, such as a handful of nuts, a couple of oatcakes, yogurt or fresh fruit.

23/01/2023

2. Don’t get stuck in a food rut
When was the last time you tried a new recipe or picked up something new in the supermarket? There’s a Japanese proverb that says every new food you introduce into your diet adds seven days to your life.