Ensure you get a varied diet this autumn
Prevent coughs and colds this autumn by eating well – a balanced diet is an important part of maintaining good health and can help you feel your best.
If you're under the weather, there's nothing better than getting your intake of daily nutrients.
Eating healthy doesn’t have to cost a lot, just follow some of Tefal's delicious yet simple tips to help you on your way -
Eat lots of fruit and veg – create delicious fruit smoothies
- Its an obvious one but it is recommended that you eat at least five portions of different types of fruit and veg a day.
- It is easier than it sounds but just adding vegetables or salad to lunch or dinners goes towards for your 5 a day
- Plus don’t forget a glass of fruit juice or counts towards 1 of your 5
- Or better still, enjoy a fruit smoothie, this can count towards your daily allowance – simple smoothie recipes below
Simple berry smoothie
75g mixed berries
1 Banana
75ml Non-fat yogurt
ice
sprig of mint to decorate
Simply put all of the ingredients in a blender and blend until smooth
Ensure you get your 5 a day – create warming soups packed with vegetables
- Get extra energy from carbohydrates in fruit and vegetables – and by combining veg with a serving of protein you get extra staying power too
- Use vegetables as ingredients – chop up veggies and add them to pasta or a delicious chilli or to a soup
- Try a new fruit, vegetable or recipe a week – our bodies like variety so set a goal to try something different each week. Look at what fruit or veg is in season in your area and to get you started, try the new recipes below!
Chicken, Chickpea and Vegetable Soup
2 skinless chicken fillets
2 brown onions
1.5ltr low salt chicken stock
3 cloves of garlic peeled
Pepper, thyme & bay leaf
1 tsp ground cumin
200g chickpeas, tinned
200g carrots, washed
200g courgette, washed
Chopped fresh herbs of your choice
Method
- Slice the onions
- Put the onions, garlic, thyme, bay leaf, chicken stock, cumin and chicken fillets in a saucepan. Bring to the boil and cook for about 20 minutes over low heat
- Remove the chicken fillets and cut into pieces
- Grate the carrots and courgette, for ease – use the Tefal Fresh Express
- Add the carrots, courgette and chickpeas to the broth along with the chicken and cook for 4 to 5 minutes over low heat. Season with pepper and serve hot with herbs of your choice
Don't skip breakfast – enjoy beans on toast
- Some people skip breakfast because they think it will help them lose weight but in fact research shows that eating breakfast can help people control their weight
- A healthy breakfast is an important part of a balanced diet and provides some of the vitamins and minerals we need for good health
- A bowl of fruit or wholemeal toast with beans provides a healthy breakfast to start the day
Femalefirst
Tagged in Health Healthy eating Healthy Diet Plan