Facts about healthy eating

Eat for a better body, more energy and to have fuel for your workouts. When you’re aiming to streamline, tone and strengthen your body, it’s not just the exercise side of the equation that matters. The food you eat is important too – and it’s not just about cutting down on calories or limiting your fat intake. What you mustn’t do is subject yourself to restrictive or faddy eating plans that leave you with barely enough energy to flick through the TV channels at the end of the day, let alone go out for a run. The diet that works best will taste good and won’t leave you psychologically or physically deprived; it’s one that’s healthy, but not so strict you can’t imagine happily following it as a long-term lifestyle choice. The dietary guidelines below – based on the latest scientific evidence – are eminently ’do-able’ but will give peak results for your body when teamed with exercise. - At lunch and dinner, eat approximately equal quantities of low-fat, unprocessed protein (lean meat and poultry, fish, beans or pulses), slow-releasing (low-GI) carbohydrates (wholegrain pasta, rice or sweet potatoes) and fruit and veg. - For breakfast (the time and content can be flexible according to when you decide to work out), go for protein and/or low-GI carbohydrate combinations, such as egg on toast, muesli and yoghurt or porridge with milk. - Eat a couple of low-fat dairy portions (yoghurt, skimmed milk) each day, which could feature in meals or as snacks. Dairy products enhance fat-loss and provide bone-building calcium and other essential nutrients. - Snacks are fine in moderation and can help keep your hunger under control. But factor them into your overall daily calorie allowance and remember to snack smart, as, in many cases, your snack will also be a pre- or post-workout refueling opportunity.