Preparing Healthy Meals

It’s not the bread or the potatoes that are ’fattening’, it’s the spread / oil you use on them that bumps up the calories! Cut back on butter, margarine and other spreads, or choose low-fat alternatives. Steam vegetables instead of boiling - that way you retain much more of the goodness, and the taste. Start the day with a large bowl of porridge or breakfast cereal - wholegrain is best. Use skimmed or semi-skimmed milk. Season your porridge with cinnamon instead of sugar. Think about making homemade fish pates using either canned red salmon, sardines or smoked mackerel. Puree down to make smooth and season (tomato sauce goes well with the sardines, horseradish sauce with the mackerel). Serve in sandwiches or on hot toast. Having pasta, rice or potatoes? These should take up about a third of the room on your plate. Try to choose wholegrain varieties whenever possible, such as wholemeal pitta breads, brown rice and brown pasta. Brown pasta tastes so similar to white pasta; it’s an easy change to make! Avoiding adding salt at the table is a good way to reduce your salt levels. Try eating fewer savoury snacks such as crisps and nuts as well. Making your own soup and sauces can also help reduce your salt intake. Try cooking a large batch and you can freeze extra portions; this can help when you’re lacking in time to prepare meals. While cooking, season using herbs (fresh or frozen), lemon juice or even tomato puree, rather than salt. Carry around your own drinking flask or bottle so you always have water with you. You can even fill it up with tap water wherever you are! Drink plenty of fluids - aim for eight to ten glasses each day. Choose from water, sugar-free diluting juice, natural fruit juice, semi-skimmed or skimmed milk, weak tea.