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Ingredients
1 banana
200ml low fat strawberry yoghurt
120ml low fat milk
120ml crushed ice
Method
Preparation - 5 minutes
Cooking time – 10 minutes
Serves 1
Ingredients
25g butter
60g baby spinach leaves
1 spring onion sliced
2 eggs, beaten
100g crumbled feta cheese
Salt and pepper
Fresh sage sprigs, to garnish
8 cherry tomatoes, grilled for serving
Method
A well planned vegetarian diet can be nutritionally balanced for both adults and children however it is very important not to simply avoid animal products but to substitute them with nutritious alternatives such as dairy foods, eggs, pulses, nuts, seeds, and cereals.
There are 2 main types of vegetarians –
Lacto-ovo vegetarians.
Lacto-ovo vegetarians avoid meat, poultry and fish but eat eggs, milk and dairy products as well as cereals, vegetables, pulses, grains, seeds and nuts. The nutritional issues that these group face are similar to those following a conventional diet i.e. watch out for high fat, high salt. Choose mainly low fat cheese for example Edam, Gouda along with plenty of grains, vegetables, and fruits. Ensure you take an iron and folic acid supplement before during pregnancy as requirements are higher for these nutrients.
Vegans
Vegans avoid meat, poultry, fish, eggs, milk and dairy produce but eat cereals, fruit, vegetables, pulses, grains, seeds and nuts. Vegans have very different nutritional issues. Without any foods of animal origin getting enough calories to maintain a healthy weight can be difficult especially for growing children and nutrients such as Vitamin B12 and iron (needed for healthy red blood cells),Vitamin D and calcium (needed for healthy bones/teeth) and zinc (essential for healthy growth) all require special attention.
How to achieve a healthy vegetarian diet
The current healthy eating guidelines recommend that we reduce fat, sugar and salt in our diets and eat more fruit and vegetables; this can be achieved by a vegetarian diet. No single food contains all the nutrients that our bodies need so a variety is required.
Cereals, rice, potato and pasta group
6+ portions recommended/day. Choose fortified cereals to help with iron and Vitamin B12 intakes.
Fruit and vegetable group
5 or more recommended daily. Good sources of Vitamin A and C and folic acid.
Milk and dairy group.
The main nutrients supplied by this group are calcium, Vitamin B12, protein, energy and Vitamin A. Soya Milk and products are used by those following a vegan diet but ensure that the products you choose are fortified with calcium, to help meet your requirements.
The meat alternative group
This group includes peas, beans, lentils, tofu, nuts, seeds, textured vegetable protein, quorn cheese and eggs.
Fats and oil group
This group also contains sugar sweets confectionary, crisps, biscuits etc. Vegetarians who require a higher energy may need to include additional servings from this group.
Preparation time - Less than 30 minutes
Cooking time - 10 – 30 minutes
Ingredients
Preparation
Valentine’s Day might mean that there is a chance you’ll be eating out. However, eating out usually means that we have little control over how the food is prepared or how large the portion is. Unlike packaged food, foods bought from cafes, restaurants etc. don’t have to carry nutritional information and so opting for the healthiest option might not always be easy. However, with these helpful tips eating out on Valentine’s Day can be both enjoyable and healthy!
Golden rules to keep your skin looking youthful – the best way to do this is by choosing the right di
et.
Eat your 5-a-day
Fruit and vegetables contain powerful antioxidants that help to protect against the cell damage caused by free radicals, which include smoking, pollution and sunlight. Vitamin C is one of the most powerful antioxidants. It is found in all fruit and vegetables but especially in citrus fruits, red peppers and kiwi fruit. Betacarotene, found in pumpkin, carrots, and sweet potatoes, and lutein, found in kale, papaya and spinach are also antioxidants.
Cut out crash diets
Repeatedly losing and regaining weight can take its toll on your skin, causing sagging, wrinkles and stretch marks. Crash diets are often short in essential vitamins, too.
Stock up on selenium
This is also a powerful antioxidant – studies suggest that a selenium-rich diet can help to protect against skin cancer, sun damage and age spots. One way to boost your intake is to eat brazil nuts, fish, shellfish and eggs.
Drink up
Even mild dehydration will cause your skin to look dry, tired and slightly grey. Drink at least six glasses of water a day – all fluids count towards your daily allowance, but water is the healthiest.
Don’t be afraid of fat
Good fats – the type found in avocados, nuts and seeds – provide essential fatty acids, which act as a natural moisturiser for your skin, keeping it supple.
Zap up your zinc
Zinc is involved in the normal functioning of the oil-producing glands in the skin, and also promotes skin healing. Zinc-rich foods include red meat, wholegrains, wheatgerm and shellfish.
When you go to college or university it may be the first time you’ve lived away from home and been fully independent. To have enough energy to study and enjoy student life to the full you need to eat regularly and healthily!
What does a healthy balanced diet really mean?
Get organised
What could you have in your food cupboard?
You need to stock your cupboard and fridge with easy to cook ingredients. Suggestions of meals include:
Serves 6
Ingredients –
1 tbsp low fat spread
1 large onion, finely chopped
500g leeks, finely chopped
500g floury potatoes, peeled and chopped
3 tbsp chopped fresh parsley
1 litre of hot vegetable stock
300ml skimmed milk
Salt and freshly ground pepper
Method –
Eating too much fat increases amongst other things your risk of heart disease and encourages weight gain.
Research has shown that our diet generally contains too much fatty food and that we can all benefit from eating less fat.
Instead of getting our energy from starchy foods (carbohydrates) like bread and potatoes, we rely too much on foods that are high in animal fats such as red meat, butter and cheese.
Tips for reducing fat intake:
Serves 4
Ingredients -
350g chicken breast, chopped into bite sized pieces
1 garlic clove, crushed
2 tbsp dark soy sauce
1 tsp dried chilli flakes
2 tbsp crunchy peanut butter
1 tbsp tomato puree
100ml pineapple juice
Method -
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