Switch from things like sugary puddings to more refreshing ones like fruit, which also counts towards your 5 A DAY. It’s also a source of vitamins, minerals and fibre which are good for your health.
The NHS Change4life campaign has a new smart phone and tablet app featuring a Meal Mixer – with lots of quick, easy, healthier recipes with enough combinations to eat a different daily menu every day for 6 years – and a handy shopping list function to help people make healthy choices in the supermarket.
Good natural sources of the B Vitamins include meat, poultry, fish, dairy, nuts, pulses, whole cereals, potatoes, brown rice, and some vegetables.
The B Vitamins allow the body to store and use the energy from food, keep red blood cells and the nervous and digestive systems healthy, as well as skin, the eyes and muscles.
If you don’t eat meat, you need to get your protein and healthy fats from alternative sources e.g. nuts, seeds, beans, pulses and soya.
Dark green leafy vegetables such as brocolli and spinach are rich in iron, calcium and vitamins A, C and K. Iron absorption is increased markedly by eating foods containing vitamin C along with foods containing iron.