Healthy eating doesn’t have to be hard work. Small changes to the food you choose, the way you cook and the way you eat can make a real difference.
To celebrate Good Housekeeping’s centenary, nutritionist Fiona Hunter has compiled 100 quick and simple tips – from smart swaps and new ways to prepare and cook food to clever kitchen gadgets – that will make healthier eating a piece of cake.
Healthy eating advice
1. Look at labels
Traffic light labelling on the front of packs provides an at-a-glance guide to just how healthy (or not) a food is – but don’t forget to check the nutrition panel on the back too, which will help you compare brands, as well as the ingredients list to check what a food really contains.
2. Add a squeeze of lemon
Acidic foods such as lemon will lower the glycaemic index (GI) of pasta and rice, which will slow the conversion of starch to sugar.
3. Garlic: crush it, don't cut it
The more you damage garlic (and onion) cell walls, the more anticlotting sulphur phytochemicals – which help reduce the risk of heart disease and stroke – you release, which is why crushing is better than cutting. Resting crushed garlic for 15 minutes before use will boost levels even further.
4. Out of sight, out of mind
Hide sweets and biscuits away (or better still don’t buy them). Studies show that if you keep the biscuit tin or 'naughty' treats where you can see them, you’re more likely to succumb.
5. Plan ahead
Healthy eating is much easier if you plan your days. Set aside time at the weekend to write a healthy recipe menu plan for the next seven days. This will help you become more organised, and the investment in managing your meals will pay dividends when your energy levels and good intentions may be flagging later in the week.
6. Ring the changes
Variety may be the spice of life but it’s also the key to a healthy balanced diet. No single food or food group can provide all the nutrients your body needs to stay healthy. Eating a wide range of foods is the best way to make sure your diet contains all the nutrients it needs.
7. Homemade for health
Cooking from scratch puts you in control. It means you can improve family favourites by reducing salt, choosing healthy fats and adding ingredients such as beans and wholegrains to boost the fibre.
Healthy eating: ways to improve porridge
8. Chia seeds
A good source of fibre and magnesium.
9. Walnuts
A good source of omega-3 oils.
10. Cinnamon
Helps lower blood sugar and cholesterol levels.
11. Pumpkin seeds
A great source of zinc, important for a healthy immune system.
12. Berries
In fact, add any fruit – fresh, dried, canned or frozen.
13. Time for tea?
Save it for teatime – the tannin in tea reduces the absorption of iron from food, so try not to drink it with meals.
14. Feel the pulse
Canned beans and pulses such as lentils and chickpeas are high in fibre, and just three heaped tablespoons count as one of your 5-a-day (although no matter how much you eat, they will only count as one portion per day). Try adding them to soups, casseroles or salads.
15. Don’t overcook your pasta
Pasta cooked al dente has a lower GI, which means it is digested more slowly, helping you to feel full for longer while keeping blood sugar levels stable.
16. Give peas a chance
Frozen peas are a great standby and, like other frozen vegetables, are a great source of vitamin C. In fact, quickly freezing freshly harvested produce can lock in the vitamins, so frozen fruit and veg often contain higher levels of vitamin C than fresh.
17. Drink more water
Not drinking enough water is one of the most common causes of headaches, poor concentration and tiredness. Long-term dehydration can lead to constipation and urinary tract infections. Download an app such as Waterlogged to remind you to drink regularly.
18. Supercharge your sarnie
Instead of butter, spread bread with mayo, which contains unsaturated fat and is easier to spread, and choose wholemeal bread too. Then add lots of vegetables to the filling.
19. Go to work on an egg
Eggs have a lot to offer – they’re one of the few dietary sources of vitamin D as well as providing good amounts of vitamins A, E, B2 and B12. They are also rich in lecithin and choline, which play an important role in brain function and memory. And don’t just keep them for breakfast – they make a cracking lunch or dinner!
20. Shop online
If you haven’t tried internet food shopping, why not give it a go? It’s quick and easy and you’re less likely to be tempted to buy unhealthy treats and snacks.
21. Get your oats
Oats are rich in beta glucan, a type of soluble fibre that helps the body get rid of unhealthy cholesterol. Studies show that eating just two tablespoons of oats as part of a low-fat diet can help to reduce cholesterol levels. Choose jumbo oats or stone-ground oats rather than the fine-ground types, because they will be absorbed more slowly.
22. Mix up the mayo
Reduce the calorie and fat content of mayo by mixing it 50:50 with plain yogurt. Pep up the flavour by adding chopped fresh herbs, garlic or a dash of mustard.
23. Get into the brekkie habit
Don’t rely on a strong black coffee to give you a kick-start in the morning. Take the time to eat a proper breakfast and you’ll reap the rewards throughout the rest of the day. Studies show that people who eat breakfast are less likely to be overweight and are also less likely to suffer from colds and flu.
24. A little of what you fancy
Allow yourself a treat now and again. If you include the foods you like to eat in your diet – but ‘naughty’ ones in moderation rather than as a daily treat – you’re much more likely to stick with your healthy resolutions in the long term.
25. Eat an apple before your lunch
Research from Penn State University found that people who ate an apple 15 minutes before lunch consumed 190 fewer calories than those who snacked on something else or ate lunch on an empty stomach.
