Healthy Eating Week returns from 11th-15th June, focusing on the benefits of a healthy diet and a regular dose of foodie goodness.
This year’s event features a few challenges, to encourage a healthier new leaf and plenty of nutritious eats.
We’ll be doing our bit to ensure we start the day right, fuel ourselves properly and keep ourselves moving…
GET FIVE A DAY
BHF, organisers of Healthy Eating Week say,
“Fruit and vegetables provide a range of different vitamins, minerals and
phytochemicals (e.g. polyphenols) needed for good health, as well
as fibre which is important for the digestive system.”
Eating at least five portions of a variety of fruit and vegetables a day can help reduce the risk of developing chronic health problems, such as heart disease, stroke and some cancers.
Challenge yourself to one medium sized piece of fruit, a large handful of berries or grapes, three heaped tablespoons of veggies or a dessert bowl crammed with salad… each counting as one portion (approx 80g).
The body is made up of around 60% water, which quickly gets lost throughout the day. So it’s important to replenish your water levels regularly.
Mild dehydration can make it difficult to concentrate, cause headaches and tiredness.
It’s recommended that we have 6-8 drinks every day, in addition to any water we take in from our food.
Aim for 6-8 glasses each day. Opt for water, low-fat milks, unsweetened tea or coffee, 100% fruit juices and vegetable juice.
Keep a water bottle with you throughout the day to ensure you keep those hydration levels topped up.
Regular exercise helps to maintain energy balance, improve heart health, strengthen muscle and bone, improve sleep, relieve stress and lift our mood.
It’s recommended that UK adults do at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity a week. As a nation, we’re falling way below this.
Aim to do at least 20 minutes each day. Walk, run, head to the local park for some outdoor yoga, or dust off that gym membership and have a consultation with a personal trainer to get you started.
Take the stairs instead of the lift, avoid driving when you can walk it… or simply get your favourite playlist on and bust some moves like no-one’s watching!
GET YOUR DAY STARTED
Breakfast helps get you fully fuelled and ready for the day ahead, with the energy you need to function to maximum effect.
Eating breakfast has been associated with beneficial effects on cognitive performance, whilst also keeping those mid-morning snack tendencies in check.
Choose higher fibre, wholegrain varieties of starchy foods, such as wholemeal bread or wholegrain breakfast cereals.
Include at least one of your 5 A DAY at breakfast (e.g. chopped banana, a handful of berries, grilled tomatoes or mushrooms).
Include dairy foods (e.g. milk, yoghurt) and a source of protein (e.g. eggs, beans, kippers, nuts).
Prep your breakfast the night before. Think, fresh fruit salad, overnight oats with blueberries or hard-boiled eggs.
Ditch the sugary cereals and white bread to avoid a sleepy temptation first thing in the morning. Fill your cupboards with plenty of whole grains, low sugar cereals, wholemeal bread, fruit and low-fat yoghurts.
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