Just a bowl of heart-healthy soluble fibre for breakfast (unsweetened oat-based muesli or porridge) will fill you up until lunchtime. Also add oats to crumble toppings to boost the fibre and add some crunch.
2 OILY FISH
Salmon, mackerel, herring and fresh tuna are rich in essential fatty acids, important for a healthy heart, brain and body.
Full of potassium and fibre which are both essential for good health, bananas are the ultimate convenient nutritious snack for boosting energy levels.
A good source of vitamin C and fibre (if you eat the skin!), potatoes are versatile, inexpensive and a great source of carbohydrate for active growing children.
Good sources of Vitamin C and beta-carotene and are by far the richest source of lycopene, an important weapon in the fight against cancer.
6 SPINACH AND GREEN LEAFY SALADS
Packed with beta-carotene and rich in lutein and zeaxanthin. High intakes of these protective compounds may reduce the risk of age-related macular degeneration, the leading cause of blindness in people aged over fifty.
Full of protein, B vitamins, iron, zinc and Vitamins A, D and E. They also contain choline and biotin for healthy skin and hair.
Low fat live probiotic yoghurts contain very little saturated fat and lots of ‘friendly bacteria’ which produce enzymes that can be absorbed through the gut wall and enhance the immune system
Rich in iron and zinc. The iron in meat is 7 times more easily absorbed than it is from vegetables. Also a good source of chromium, necessary for insulin to function properly in order to control blood glucose levels.
Is renowned for its antiviral, anti- fungal and antibiotic properties.