Nutrition advice from fitness instructor David Fairlamb
When eating out - Try to avoid dishes with cream sauces or that comes covered in oil. Remember pan fried, roasted sautéed or deep fried have been cooked with oil
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Add rocket to your diet its low in calories and high in fibre perfect for weight loss. It also helps remove harmful toxins in the body. Excellent to bulk out a salad
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Almonds are an excellent source of protein and ideal for anyone following a low carbohydrate diet. They are also good for your heart
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Eating a protein rather than carbohydrate based lunch such as meat and salad rather than bread or pasta should help avoid those afternoon energy and tiredness slumps.
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If you are buying meat go for the lean cut. Lean meats can provide a great option for obtaining the protein you need in your diet but with far less saturated fat.
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Check the fat values on labels - As a guideline buy food that has less than 5 grams per 100g of saturated fat.
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White sugar has so many health problems I would need a few thousand words just touch the surface. If you regularly eat white sugar eg in coffee/tea or on your cereal etc cut it down or preferably out and stop buying it. I refer to it as white death.
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Steam your vegetables rather than boil. This way food never comes into contact with the water so vital nutrients are not lost in the cooking process.
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The excuse of cold weather = hot stodgy food isn’t good enough. This is all in the mind. Hot healthy food takes the same time to cook its all about your food choices
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Snacks at Christmas parties are very tempting but many are crammed full of saturated fat, try to stay away from them and enjoy your main meals
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On average we eat 3-4 times the amount of salt that we actually need each day. Reduce the salt intake during cooking and at the table will help. Remember a high salt intake can contribute to symptoms such as high blood pressure and fluid retention.
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Food labelled as reduces fat much contain 25% less fat than the original but to improve the taste salt, sugar and flavourings are often added. Therefore although there is less fat there many be just as many calories.
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If you are trying to watch your weight, the Christmas period can be seen to be a tough time. Why? Be positive and disciplined. Avoid snacking on rubbish, stay away from the foods you know are packed with saturated fat and don’t overeat.
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Start 2011 by reviewing your shopping list. For many a complete change is needed. Cross all the rubbish out, write a healthy fresh list for the whole family and bin or give away any unhealthy leftovers from Christmas.
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During the winter months don’t forget to keep drinking water. Your body is estimated to be about 65 percent water. Symptoms of mild dehydration can include pains in joints and muscles, lower back pain, headaches and constipation - so be aware.
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Omelettes are a perfect way to start your day. Add fresh ingredients such as lean ham, mushrooms, onions, peppers, tomatoes and rocket. The combination of protein from the eggs and natural fresh food will keep you fuller for longer.
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Rather than adding different sauces to your food, add herbs for flavouring just think of the calories you will save!
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Add turmeric to your food its well known for its anti-inflammatory properties and is a natural wonder, proving beneficial in the treatment of many different health conditions from cancer to Alzheimer's disease.
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Extra Omega 3 eggs come from chickens that are fed healthier and they lay eggs with more good fats in the yolks. In fact, eating these enriched eggs may improve your cholesterol and blood lipids.
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Pumpkin seeds are one of the most nutritious seeds and are full of good fats. They also have a number of health benefits including anti inflammatory properties and the ability to help lower cholesterol. Eat a sensible amount, such as enough to cover the palm of your hand.
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Ginger helps increase blood circulation and therefore a feeling of wellbeing and vitality to the body. There are numerous health benefits associated with ginger including its ability to relieve various forms of nausea and digestive conditions.
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Try different vegetables - most of us stick to the same vegetables each week as it has become a habit. There are so many available try something different, you may find another healthy option you love.
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Eat by colour not calories - add three or four bright colours of fresh food such as leafy greens, peppers, tomatoes etc with a decent portion of protein. Fresh healthy food is the only way forward for losing weight and staying healthy.
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Avoid empty calories - those which are high in calories but low in nutritional value, in other words junk food eg deep fried food, sweetened packaged food, this also include white rice and white bread. Look to brown rice and wholegrain bread as an alternative
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Research shows that having healthier food at eye level when you open your fridge tends to push you to the better option. Of course, if you are totally on the ball your fridge should be full of healthy food throughout anyway!
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Flax Seed Oil contains a huge amount of omega 3. Nearly every system in the body can benefit from flax seed oil's natural properties, including the cardiovascular system, immune system, circulatory system, reproductive system, nervous system, as well as joints. The oil is ideal to add to salads.
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If you do eat bread stay away from white, its full of empty calories. Try whole or multigrain it tastes good and is far better for you.
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Not only are blackberries powerful anti oxidants full of vitamins and minerals, they are also low in calories, carbohydrates, and fat, making them one of the most beneficial fruits to include in your diet.
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Eating radishes makes you feel full because they are high in roughage and water. The high nutritional content, combined with the low calories, makes them ideal to add to a weight loss diet. They are also good for digestion and contain a high content of Vitamin C
