If you've made a New Year's resolution to improve your diet and eat more healthily, we have great advice and useful products to help.
MORE fruit and vegetables
Aim to eat at least 5 portions each day of fresh, frozen, canned or dried fruit and vegetables. One portion is 80 grams, roughly the amount that would fit in the palm of your hand. A glass of unsweetened pure fruit juice counts as one portion, as does vegetables cooked into dishes (eg add carrots and turnip to shepherds pie). To find out more, visit the NHS Live Well 5 A DAY FAQs
Make vegetables more interesting - turn them into spaghetti strands with a Spiralizer!
£17.99 (was £29.99) - click to buy online now
MORE starchy foods
Include one starchy food with each main meal - such as potatoes, barley, pasta, rice or bread. Choose wholegrain varieties and eat potatoes with their skins on where possible, as the increased amounts of fibre can help you feel fuller for longer. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat.
Get a potato ricer for perfectly smooth mashed potato every time!
£17.99 - click to buy online now
Aim to eat at least two portions of fish a week, including at least one portion of oily fish. Examples of oily fish are salmon, mackerel, trout, sardines, and pilchards. Non-oily fish includes haddock, plaice, cod, skate, and hake. Fish is a good source of protein and contains many vitamins and minerals. Oily fish contains omega-3 fats, which may help to prevent heart disease.
To avoid choking hazards, use a fish bone remover.
£2.49 - click to buy online now
Yes, that old chestnut - but it's true! We need to drink at least 1.6 litres of fluid each day, and water is the best option. All non-alcoholic drinks count, but try to avoid fizzy drinks that are high in added sugars and calories.
Drink on the go with a water filter bottle.
From £7.19 - click to buy online now
There's overwhelming evidence that breakfast is a vital part of a healthy diet. Eating breakfast every day can help reduce your risk of type 2 diabetes and heart disease, improve your memory function, and lose more weight.
Yoghurt is an easy, nutritious breakfast - make your own with the EasiYo Yoghurt Maker.
Makers from £7.99, sachets from £2.29 - click to buy online now
Sugary foods and drinks are often high in calories, and can contribute to weight gain and cause tooth decay. To eat more healthily, cut down on sugary fizzy drinks, alcoholic drinks, sugary breakfast cereals, cakes, biscuits and pastries, and don't worry so much about the sugars found in fruit and milk.
Bake sweet treats at home and know exactly how much sugar is in them.
Women's Institute baking tins reduced, from £3.08 - click to buy online now
Eating too much salt can raise your blood pressure, and people with high blood pressure are more likely to develop heart disease or have a stroke. About three-quarters of the salt we eat is already in the food we buy, such as breakfast cereals, soups, bread and sauces, so even if you don’t add salt to your food, you may still be eating too much. Use food labels to help you cut down - over 1.5g salt per 100g means the food is high in salt. Adults and children over 11 should eat no more than 6g of salt a day, and younger children should have even less.
Grind your own herb and spice mixes to give food flavour without adding salt.
£8.99 - click to buy online now
LESS saturated fat
We all need some fat in our diet, but too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease. Saturated fat is found in foods such as hard cheese, cakes, biscuits, sausages, cream, butter, lard and pies. Choose foods that contain unsaturated fats instead, such as vegetable oils, oily fish and avocados, use a small amount of vegetable oil or reduced-fat spread instead of butter, and choose lean cuts of meat.
Enjoy crispy chips without deep frying, with an Air Fryer!
£44.99 (was £99.99) - click to buy online now