6 top tips for healthy eating
Want to improve your diet? Check out these top tips for cutting down on all those bad things you shouldn’t be eating…
Eating healthily doesn’t have to be boring. By making a few simple changes to the way you shop, cook and think about food, you can transform your lifestyle.
We have the kitchen appliances you need for maintaining a diet that's healthy, balanced – and enjoyable.
1. Grill more often
Fat is not always our friend so why not cook your family meals using a health grill? This simple and versatile way of cooking has some great health and time-saving benefits, including:
- Reduced fat: A health grill is sloped so oil and fat can drain easily. Enjoy a guilt-free meal that's still packed with flavour.
- Keeping it interesting: From sumptuous grilled salmon to a classic grilled chicken salad, there's plenty of healthy options that taste great too.
- Less time in the kitchen: Preparing a healthy meal can sometimes be a slog. Cooking with a grill means more time for you.
Top tip: Cook everything from juicy burgers to paninis with the Tefal Optigrill. It has 9 cooking programmes for different foods.
You can also cook up to 10 portions in one go – ideal if you’re entertaining or have a big family. The LED indicator shows you when steaks are rare or well done.
2. Eat less saturated fat
Fat isn't bad for us per-se. It's the saturated variety that's bad news for our health. Too much of it can raise cholesterol levels, which increases the risk of developing heart disease.
Unfortunately it's in lots of the foods we enjoy, so-called 'guilty pleasures' such as cakes, biscuits, cream, butter, cheese, sausages and pies.
Perhaps replace some of these with foods rich in unsaturated fats - the good fats – which are high in omega-3. They can be found in:
- Oily fish such as mackerel and salmon
3. Reduce your salt intake
Salt isn't just about the stuff we pour from a shaker on to our dinner.
Three-quarters of the salt we eat we can't see - it's already there in pre-packaged foods such as ready meals, as well as bread, cereal, meat, cheese and sauces such as mayo and ketchup.
Adults are supposed to eat no more than 6g of salt per day. A diet high in salt can raise your blood pressure, but there are ways to reduce salt when shopping and cooking, including:
- Avoid salty snacks: Swap salted peanuts for unsalted popcorn or rice cakes, or a piece of fruit
- Choose the right fish: Swap smoked fish and shellfish like prawns for white or oily fish such as haddock fillets or salmon
- Savvy shopping: Remove salty foods like ham, olives and bacon from your shopping list
Top tip: Steam veg instead of boiling it in salty water using a food steamer.
4. Eat the rainbow
Getting your 5 a day might sound a lot, but it's actually not that hard to achieve. A portion can be as little as a single piece of fruit. Try to incorporate all the colours of the rainbow in your diet to give you all the different nutrients you need.
Here are a few examples of one portion of your 5 a day (sorry, but potatoes don't count):
- 1 glass of unsweetened fruit juice
- 1 banana
- 1 slice of melon
- 3 tbsps of carrots
- 2 broccoli spears
Try the Braun MQ9087 hand blender. It has all the tools you need to speedily prepare fruit and veg for salads, soups and casseroles.
5. Don’t skip breakfast
A healthy breakfast kicks your metabolism into gear. If you make time for it and don’t just grab a slice of toast on the go every day, it can provide you with the essential vitamins you need to stay in tip-top condition.
You’ll also feel more alert and able to concentrate during the morning, whether at work, school or university.
Make nutritious smoothies and warm berry compotes to add to cereals with the Tefal Ultrablend Cook. Lactose intolerant? You can also make your own almond or soya milk.
6. Prepare meals from scratch
Try to cook more meals using fresh ingredients. Cooking from scratch allows you to control exactly what does and doesn't go into your food.
Make pasta sauces that are low on salt, curries with the leanest turkey, cottage pie with low-fat steak mince and potatoes mashed with semi-skimmed milk or a low fat spread rather than butter and cream.
Top tip: For convenience, make meals from scratch in a pressure cooker – a fast version of a slow cooker. Whip up something for dinner and tomorrow’s lunch in advance.
Try the Pressure King Pro Digital Pressure Cooker. It’s ideal for busy lifestyles as you can braise, stew and batch cook in minutes rather than hours. The pressurised steam locks in nutrients so your meals are also healthier than with conventional cooking.