Top Nutrition Tips

  • The main portions of should be made up of carbohydrates (bread, potatoes or pasta), Proteins (meat and fish) and fruit/vegetables (apples, oranges, bananas, peas, carrots, sweetcorn). Using the eat well plate is a great tool to make sure your meals are balanced and in proportion

eat well plate

  • Cut out fats, sugar and processed foods from your diet.
    tips include :- Cooking fresh so you know what you are eating
    – Grill food instead of frying in oil
    – Choose leaner cuts of meat,
    – Avoid Crisps, chocolate, ready meals, biscuits, pastries, fizzy drink and alcohol as these
    have hidden processed sugars and fats contained in them
  •  Drink water! most people are thirsty not hungry so it is best to have a drink first before you reach for the biscuit tin. Most people should be drinking around 2 litres a day this doesn’t only keep you hydrated, but also helps to cleanse the body.
  • Don’t skip meals! Eat breakfast and eat often, if you are skipping meals will make you feel more hungry and you will find yourself over eating.
  •  Do physical activity including swimming, walking, cleaning and gardening! It doesn’t have to be down the gym, but getting resistance/weights into you routine is essential to good all round health of bones muscles and joints. The government recommended weekly guideline is 150mins per week.
  • Keep a diary to monitor what you eat and how much physical exercise you are getting to see where you could improve.
  • Planning meals and physical activity in advance will help to keep you on track, but also variety is the spice of life and don’t be afraid to try new things. You may surprise yourself and most places offer free trials including gym, sports clubs and exercise groups.
  • Be SMART with your goals!
    S = Specific e.g. what are you trying to achieve such as running 5km,
    M = Measurable e.g. this could be time, weight, measurements (waist)
    A = Achievable e.g. if you cannot run a 5km don’t think you will be able to run a marathon start off small and work your way up.
    R = Realistic e.g. this is your goals not your friends goal
    T = Time e.g. you wont lose 10 stone in a week, but you may lose it over a year
  • Get support, whether this by family, friends or a group such as weight management. its better to do it together than alone.

Sugarless Fruit Cake

  • 1/2 mug sun flour oil
  • 450g crushed fruit (tinned or fresh) Banana’s or pineapple preferably
  • 2 eggs beaten
  • 500g mixed dried fruit
  • 1 teaspoon bicarbonate of soda
  • 1 teaspoon mixed spice
  • 2 mugs self raising flour
  1. Pre heat the oven to 180dregrees/350F/ gas mark 4
  2. Place oil, crushed fruit into a pan and bring to the boil and simmer for 10 mins then leave to cool
  3. Add eggs then fold other ingredients into mixture
  4. line a bread tin or cake tin with grease proof paper and pour in mixture.
  5. cook for an hour until golden brown.

Cherry berry fruit bars

  • 150g butter
  • 50g dark brown soft sugar
  • 397g can Carnation Condensed Milk
  • 1 tbsp. golden syrup
  • 250g porridge oats
  • 100g dried cranberries and cherries
  • 250g ready-to-eat apricots, sliced
  • 75g pumpkin seeds
  • 75g sunflower seeds
  1. Pre heat the oven to 180dregrees/350F/ gas mark 4
  2. Line a baking tin with grease proof paper (8 x 11 in)
  3. In a large sauce pan melt the butter and sugar together over a low heat.
  4. Add condensed milk and golden syrup.
  5. Remove heat and stir in oats, dried cranberries and cherries, the apricots and 50g (2 oz) each of the pumpkin and sunflower seeds.
  6. Press mixture into tin then lightly press in remaining seeds.
  7. Bake for 25-30mins until golden- allow to cool before cutting into 12 bars.

Bens post workout smoothie

This smoothie is great to have on the go or after exercise and it only has 3 grams of fat!

  • 200g 0% fat Greek yoghurt
  • 75g Frozen Raspberries
  • 75g Frozen Strawberries
  • 1 Chopped banana
  • 200-300ml Almond Milk- depending on how thick you want it!
  • Ice cubes
  1. Put all ingredients in blender and turn on for 30-40seconds
  2. Enjoy!

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