If you find all the information about how to eat healthily a bit too much, you can simplify what you're thinking about and just aim to eat balanced meals prepared in your own kitchen. The beauty of home-cooked meals is that you control what goes into them, avoiding the additives, excess salt, and preservatives found in ultra-processed foods. You don't need to be a master chef; even simple meals prepared at home are typically healthier than their factory-made equivalents.

A balanced meal includes at least three things, one from each of these groups:

1. High-fibre starchy carbohydrates (like wholegrain bread and cereals)
2. Healthy source of protein (which could be lean meat, tofu, beans, lentils, fish or nuts and seeds)
3. Fruit or vegetables (either fresh, frozen, tinned in juice or water, or dried)

A balanced meal will feel more satisfying and will give you a better chance of having a healthy diet. And having more food types on your plate also provides a greater variety of nutrients.

Eating between meals doesn’t have to be a dietary downfall. When done right, snacking can be a beneficial part of a healthy diet. It’s all about choosing the right foods at the right times. And doing that can help to boost your energy levels, manage your weight, reduce the risk of illness, and enhance your mental wellbeing.

The key to healthy snacking is 'Be Prepared'. By stocking up on healthy choices and preparing snacks in advance, you can avoid the temptation of sugary, starchy, and ultra-processed options. Here are some nutritious snack ideas that are simple to prepare and good for your health:

• Boiled Egg: A high-protein kick that's easy to prepare in advance.
• Carrot Sticks: Perfect for crunching and even better with a dip like hummus.
• Mixed Berries and Nuts: This combination gives a quick antioxidant boost along with healthy fats.
• Apple Slices with Peanut Butter: Sweet, savoury and provides a good dose of fibre and healthy fats.
• Banana on Wholemeal Toast: Combines the natural sweetness of banana with the sustaining energy of whole-grain bread.

Many of us now know that our guts are full of good bacteria and microbes which help to keep us healthy. A healthy gut microbiome is associated with reduced risk of obesity, heart disease, diabetes and cancer, as well as supporting a strong immune system. Here are some simple ways to look after your gut:

Eat the Rainbow: A wide variety of plant-based foods including fruit, vegetables, pulses, nuts and whole grains will ensure you get a lot of fibre and micronutrients that good gut bacteria thrive on. A sudden increase in fiber may make you a bit gassy, so make gradual changes and drink extra water if you find that happening!

Cut the Junk: Avoid highly processed foods as they can feed your ‘bad’ bacteria and suppress 'good' bacteria.

Choose Healthy Oils: Use extra-virgin olive oil when you can because it’s the most microbe-friendly cooking oil.

Incorporate Probiotics: Foods and drinks like live yogurt, kefir, and kombucha can support your microbiome. Include these in your diet if you enjoy them.

There's been a lot of buzz about protein recently and for good reason. When it comes to maintaining energy, focus, and overall health, protein plays a crucial role. Protein isn't just for building muscle, it’s an unsung hero of our bodies! It’s essential for providing steady energy throughout your working day, supporting brain function as well as maintaining your immune system and repairing muscles.

Traditional UK advice is to consume 0.75g of protein per kg of a person’s weight each day, but new methodologies which aim to help people thrive (rather than to avoid malnutrition!), suggest that we should be aiming for 1-1.2g of protein per kg of our weight. So, for those who weigh 70kg, that's about 75g of protein per day. 

Protein-rich foods include chicken (31g per 100g), tuna (26g per 100g), Greek yoghurt (10g per 100g), almonds (21g per 100g), eggs (6g each) and lentils (9g per 100g). Eating a variety of proteins is recommended and it’s possible to get a good range with a plant-based diet too.

So having a food which is high in protein with most of your meals, alongside common things like milk, cheese and vegetables will help you reach that total. 

BBC Food: High Protein Recipes

We hear more and more about the benefits of wholegrains, and that’s because wholegrains are a great addition to your diet, reducing the risk of heart disease, obesity and type 2 diabetes. They contain all parts of a grain, offering a wide range of nutrients like fibre, B vitamins and minerals. Not only are they better for your gut than more processed grains, they also tend to spike your blood sugar less when you eat them.

Readily available wholegrains include brown rice, wholewheat, oats, quinoa and buckwheat. Swapping out refined grains for wholegrains is usually pretty easy. Wholewheat pasta and wholemeal bread are easy to get hold of; brown rice just takes a bit longer to cook; and quinoa is an excellent substitute for couscous. 

The secret is really to try them, to get used to cooking them and to see what they taste like. Why not try a new wholegrain next time you go shopping?

Nuts may be high in fat, but the good news is that most of this fat is unsaturated - the type that’s linked to better heart health. If you enjoy snacking, nuts can be a smart and satisfying alternative to less healthy options.

Packed with nutrients, nuts provide fibre, protein, vitamins, minerals, and a variety of micronutrients that may help lower your risk of heart and circulatory diseases. Research suggests that regularly eating nuts as part of a balanced diet can support healthy cholesterol levels and reduce inflammation.

However, because nuts are calorie-dense, it’s best to keep portions moderate - aim for around 30g (a small handful) per day. For the healthiest choice, opt for unsalted, unroasted whole nuts.

Top tips:

• Mix different types of nuts for a wider range of nutrients.
• Sprinkle nuts on salads, yoghurt, or porridge for extra crunch and nutrition.
• Store nuts in an airtight container to keep them fresh.

For those who haven't yet been persuaded about the merits of beans, consider this: pulses and beans are fantastic additions to any healthy diet. This group, including chickpeas, lentils, peas, and varieties such as black and kidney beans, are nutrient-rich powerhouses.

Not only are they an excellent source of protein, but they're also high in fibre and packed with essential vitamins and minerals. Regular consumption of pulses and beans has been linked to a longer lifespan, improved heart health, and a reduced risk of chronic diseases such as cardiovascular disease and type 2 diabetes.

Besides their health benefits, pulses and beans are cost-effective and extremely versatile in the kitchen, easily incorporated into numerous delicious dishes. Why not try adding them to your next meal and experience their benefits firsthand?

BBC Food: Best Bean Recipes

Did you know the humble chickpea is a nutritional superstar? Chickpeas are what’s known as a complete protein - meaning they contain all nine essential amino acids that our bodies need to function at their best. That’s a big win, especially for anyone following a plant-based or reduced-meat diet.

They’re also packed with protein, and brimming with vitamins like folate, vitamin B6, and vitamin C, plus key minerals such as iron, magnesium, and potassium.

Best of all? Chickpeas are budget-friendly, super versatile, and easy to add to all sorts of dishes - from curries and salads to soups and even snacks.

Definitely one for the shopping list! 🛒

Having a stash of healthy options on hand can help you avoid slipping into less helpful habits (like the biscuit tin calling your name mid-afternoon!).

One of the best picks? The humble carrot 🥕. Crunchy, satisfying, and full of vitamins, minerals and fibre - plus they’re easy to store and prep. Chop them into batons and keep in a tub for a quick mid-morning boost. Apples, mixed nuts, or a handful of berries also make brilliant grab-and-go snacks to keep your energy steady through the day.

Berries, including strawberries and raspberries, are among the healthiest foods you can eat. Along with blueberries and cranberries, they are rich in antioxidants, which help combat cellular damage, and they're also high in fibre and nutrients, with potent anti-inflammatory properties.

Opt for fresh or frozen berries as these are healthier than dried variants. And don't forget, once the blackberries ripen later in the summer, foraging for them can turn a walk into an exciting hunt for the perfect ingredients for a delicious crumble.

Chocolate is one of the most popular foods in the world, so it’s great to learn that it has promising health benefits when eaten in high-cocoa form, i.e. dark chocolate. Scientific studies about the health benefits of cocoa suggest that it's rather good for us! Evidence so far indicates that cocoa can help to:

• Improve mental abilities and verbal fluency
• Lower rates of cardiovascular disease and possibly reduce blood pressure
• Improve the health of your gut’s microbiome
• Have a positive influence on mood

Dark chocolate is also nutritious, containing many antioxidants and is relatively high in fibre. Choose chocolate that is at least 70% cocoa. Many 'dark' chocolates don’t contain anywhere near this amount, so beware! And if it tastes too bitter, work up to the higher cocoa percentages or pair it with fruit, tea or coffee.

Think coffee is just a wake-up call? Think again! Recent research reveals that coffee not only perks up your morning but could also boost your health. A 2022 study found that people who drink two to three cups of coffee daily are at a lower risk of cardiovascular disease and early death compared to those who abstain.

Surprisingly, coffee is a fermented product and contains fibre - about 1.5 grams per cup. While this might not make a large dent in the recommended 30g of daily fibre, every little bit adds up!

However, it's important to consider when you have your coffee. Consuming caffeine too late in the day can disrupt your sleep patterns, potentially negating some of the beverage's benefits. Consider switching to decaffeinated coffee, as decaf drinkers receive most of the same advantages as regular coffee drinkers, although those choosing instant coffee might miss out on some of these perks.