Eat more healthily today

13 Jun 2017

We're supporting Healthy Eating Week, run by the British Nutrition Foundation. To help you eat more healthily we've put together some recipes and tips for each day of the week. Enjoy!

Day 1
Try this recipe:  Chicken satay salad
Up your protein intake and contribute to your 5-A-Day with this yummy and delicious chicken satay salad.

Health Tip of the day: Drink more water. Water is a healthy and cheap choice for quenching your thirst at any time. There’s no need to worry about calories or sugar content when it comes to water! Try to start your day by drinking 2 glasses of water and keep drinking at each meal to stay hydrated. Carry a water bottle with you as reminder to stay hydrated.

Day 2
Try this recipe:  Spicy avocado wrap
Not all fats are bad! This avocado wrap contains healthy monounsaturated fatty acids (MUFA) one of the foods fats that can help reduce bad cholesterol levels in your blood and lower risks of heart disease.

Health Tip of the day: Ditch the takeaway. Cutting back on takeaways could save you up to £800 a year and inches off your waist! You can rustle up quick meals at home such as curries and sweet and sour dishes - and they’re easier to make than you’d think.

Day 3
Try this recipe:  Red lentil & carrot soup
This can be eaten with wholegrain roll or wholemeal pitta bread … this soup contains carrots which are a good source of Vitamin A – which is critical for good vision and plays an important role in healthy bone growth. It also contains  lentils which are excellent sources of fibre, folate, iron and protein.

Health Tip of the day: Walking Wednesday! Get active by walking more to increase your physical activity level. Walking is simple, free and one of the easiest ways to get more active and lose weight and become healthier. Try to walk 10,000 steps a day. Most of us walk between 3,000 and 4,000 a day anyway, so reaching 10,000 isn’t as daunting as it might sound.
We are also doing our Walk and Talk Session at Whittington Park (11:15am-12pm), we will be meeting in front of the Whittington Café so if you are free, come along.

Day 4
Try this recipe:  Salmon salad
A healthy diet should include at least two portions of fish a week, including one of oily fish. Oily fish like salmon is high in omega3 fatty acids which can help to keep your heart healthy. Why not try and recreate this salmon salad for lunch!
Health Tip of the day: When making dinner, why not use any leftovers for lunch the next day or put it in the freezer. That way you can have a healthy lunch waiting for you, or the next time you’re pressed for time and need a quick meal, there’ll be something ready in the freezer.

Day 5
Try this recipe:  Asian-style watermelon salad
Fruit Friday! Thought this recipe would be nice to try out. You can include fruits in your salad to ensure you are getting your fruits as well as your veggies! Watermelons mostly contain water (about 92%). They are a good source of lycopene which has been linked with heart health, bone health and prostate cancer prevention.

Health Tip of the day: Make sure you eat 5 portions of fruits and vegetable today … and well every day! Click here to see what one portion looks like. Fruit and vegetables contribute to a healthy, balanced diet, tastes delicious and there’s so much variety to choose from! A high intake of fruit and veg has been shown to lower the risk of heart disease, stroke and some cancers.


Find out more about Manor Gardens Welfare Trust