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Alkalisefor wellbeing

Reduce the acidic load of your diet to protect your long-term health, A study of 66,000 women by French researchers has found too many acidic foods, such as meat and dairy – plus excess coffee and alcohol – can increase the risk of type 2 diabetes by 56 per cent. Experts advise switching to a more plant-based diet. Fruits such as peaches, pears, apples, bananas and citrus fruits have an alkalising effect, so reach for the fruit bowl to neutralise your body’s acidity.

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Food NOTEBOOK

The latest news, research and healthy eats

EGGS ARE EGGCELLENT!

Fancy egg and soldiers for tea tonight? Go ahead! The British Nutrition Foundation has revealed in a new report that the humble egg’s nutrition profile has improved significantly since the 1980s. Describing this protein-rich food as a ‘diet aid’, the BNF says improved feeding practices, such as soya-based chicken feed, has resulted in eggs containing 20 per cent less fat, 13 per cent fewer calories and 70 per centmore vitamin D. For a healthy breakfast to set you up for the day, wilt somespinach, roast some lycopene-rich beef tomatoes and serve with some softlypoached eggs.

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Get salad savvy

PRET: SALMON, KALE & ROASTED PUMPKIN OIL SALAD

This mix of roasted salmon on top of quinoa, red rice and black rice, dressed with parsley, plus plum tomatoes, chopped kale and wild mushrooms is delicious. The toasted pumpkin seed dressing finishes this superfood salad off nicely, or use the lemon wedge instead to save 11.9g of fat (107 calories!). £4.75

NUTRITION INFO: Per pack: (315g) 387 calories, protein 18.9g, carbohydrate 25.5g, sugars 4g, fat 22.7g. saturates 4.3g, fibre 3.5g, sodium 0.9g.

THIS LOW-SUGAR SALADWILL KEEP YOUR BLOOD SUGAR LEVELS STABLE FOR LONGER IMMB

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EAT: SPICY CRAYFISH NOODLES

We love this filling salad, madewith buckwheat noodles and fresh crayfish. Edamame beansramp up the protein factor of this lunch and, with just 1,7g of saturated fat per portion, itkind to your waistline. Sesameseeds deliver an Asian flavour,without the need for lashings of salty soy sauce. £4.25

NUTRITION INFO: Per pack:348 calories, 18.8g protein, 51.9g carbohydrate, 10.8g sugars, 8g fat, 1,7g saturates,4.6g fibre, 1.4g salt

STARBUCKS: HOLY GUACAMOLE SALAD

Its hot chocolate might set you back a few hundred calories,§ but Starbucks has come up f trumps with this fajita-spiced > chicken and guacamoleS salad. Served with rice, black <5g beans, borlotti beans, kidney“ beans, sweet red peppers, | fresh coriander, tomatoes and j onions, this lunch option is a□ filling burrito minus the wheat f wrap to save on calories. £3.99.

NUTRITION INFO: Per pack: 374 calories, 21.1g protein, 43.4g carbohydrates, 6.2g sugars. 11,2g fat, 2g saturates, 7.4g fibre, 3g salt.

DITCH THE SALAD DRESSING TO REDUCE SALT INTAKEU

PIZZA EXPRESS: LEGGERA SUPERFOOD SALAD WITH CHICKEN

Available at the restaurant and as a takeaway, this salad of baby spinach and seasonal mixed leaves, roasted butternut squash, beetroot, lower fat mozzarella, avocado, pine kernels, cucumber, lentils and fresh basil is a tastyalternative to the chain’s pizzas. Drizzled with balsamic, this is the healthiest salad on the menu. £10.25.

NUTRITION INFO: Per salad: (with chicken) 338 calories. 25g protein, 15.6g carbohydrates, 7.7g sugars, 20.1g fat, 5.7g saturates, 5.1 g fibre, 0.6g salt.

SWAP PIZZA EXPRESS SALAD DRESSINGS FOR THE HOUSE LIGHTER’ OPTION AND SAVE 35 CALORIES, OR SIMPLYJ ASK FOR LEMON TO SAVE JEVEN MORElM g iSSB.

M&S: FULLER LONGER ASIAN STYLE KI NG PRAWN & RICE SALAD

The Fuller Longer range offers a balance of protein and complex carbohydrates to keep you satisfied until your next meal. Prawns are combined with protein-rich beans, while wild rice with lentils offers slow energy-releasing carbohydrates with plenty of fibre to fill your turn. Sugar snap peas deliver a fresh crunch. £3.NUTRITION INFO: Per pack: 255 calories, protein 20.2g, carbohydrate 25.3g, sugars 9.5g, fat 6.4g, saturates 0.9g, fibre 8.4g, salt 0.9g.

HIS SALAD IS LOW FAT BECAUSE IT CONTAINS LESS THAN 3G OF FAT PER 100*01

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