Getting ready for battle part 2: You are what you eat

Faith Cavalli gives us the basic run down on nutritional advice

Approaching Naughty 40s events what you are eating will have a massive impact on your energy levels and general feeling of wellbeing.

Eat plenty of fruit and vegetables, eat breakfast, cut down on sugary and fatty foods and drink water throughout the day to stay hydrated. Here is a shopping list of some healthy foods to get you started:

Fruit and vegetables

fruit-and-vegetables

Tins of sweetcorn, no added salt or sugar

Tins of tomatoes

Frozen veg e.g. peas, green beans, spinach, cauliflower

Greens

Limes

Celery

Carrots

Cucumber

Tomatoes

Mushrooms

Peppers

Onion

Avocados

Apple juice for your veg juice

Any fruit you like and that is in season

Carbohydrates

carbohydrates-examples

Brown rice, get boil in the bag to make it easier for you.

Pasta

Potatoes

Seeded bread

Porridge oats

Protein

variety-of-protein-sources

Tins of tuna, salmon, chickpeas, kidney beans, baked beans

Chicken

Turkey

Seeds- pumpkin, sunflower, sesame

Salmon

Eggs

Herbs and spices

Mixed herbs

Chilli powder

Pepper

Curry powder

Ginger

Garlic

Garam masala

 

How to get your daily fruit and veg intake right

We could all do with increasing our fruit and vegetable intake and the new recommendations is that we eat seven portions a day.

Many people think that fruit and vegetables are expensive, but if you eat them in season look for offers or go to markets, they don’t have to be. It’s not as hard as you think to increase your intake – remember that canned, frozen, fresh and dried all count…a glass of juice only counts as one portion per day, no matter how much you consume.
Here are a few ideas…

Add some fruit to your breakfast cereal.
Carry fruit and veg sticks round with you for snacks.
Include a portion or two with each meal.
Make a vegetable smoothie, blend rather than juice to ensure you get all the nutrients.

Why not add some frozen vegetables into each meal, ideal if you are in a hurry. Add them to soups, curries, pasta, mince, rice dishes – everything!

 

Naughty 40s World Final 25th October – keep dancing!

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