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Written by Staff Reporter

Thursday, 06 January 2011

Top ten health tips for 2011
January is one of the busiest times in my nutrition clinic, as people decide that they want to make a fresh start with their health for the New Year. Christmas is a time of food and celebrations, yet when it comes to early January people want to return to a routine.

People often come into me with confused about the messages of healthy eating. The most common questions are “Is this good for you” and “Is this bad for you”. However, the key advice around healthy eating has remained the same for the last few years. Over 2011 I’ll be explaining the various tips below and giving you tasty recipes for you to try out. So remember:

Get your ‘five a day’
Eating at least five fruit and vegetables a day is up there at the top!

Reduce your saturated fat intake
Saturated fats are predominantly animal fats so reduce your meat and dairy to a minimum. Increase your beans and lentils as an alternative source of protein.

Reduce your trans-fat intake
Most fast food and processed foods contain poor quality fats – make it yourself at home!

Increase your unsaturated fat intake
Increase unsaturated fats found in nuts, seeds, avocadoes, and olive oil.

Increase your omega-3 oil intake
Omega-3 oils are powerful anti-inflammatory agents in oily fish, linseeds and walnuts.

Increase your fluid intake
Aim to drink eight glasses of water per day as a minimum.

Eat breakfast every day
Kick start your metabolic rate everyday!

Go wholegrain
Start switching your white flour, bread, rice and pasta for a brown alternative. Watch your sugar intake.

Increase your intake of fibre
Sticking to the above diet will see your fibre levels shoot up with fruits, vegetables, whole grains and beans and lentils.

Watch your salt intake
Salt can be hidden in most processed and packaged food so read the label.

Split Pea Pate

1 tin of yellow or green split peas – drained and rinsed
1 dessertspoon of tahini
Juice of half a lemon
¼ teaspoon of ground cumin
¼ teaspoon of paprika
1 garlic - crushed
Sea salt and black pepper

Place all ingredients in a blender and whizz for 1-2 minutes. Serve on toast with a fresh salad.

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