Extra energy
- Lentils Add to a lunchtime salad or evening casserole
- Sweet potato and baked beans A combination of steady energy, supplying two of your 5-a-day
- Dried apricots Packed with energising iron
- Red grapes The perfect pick-me-up
- Canned pears (in unsweetened juice) A delicious source of natural sugars
A healthy heart
- Avocado Provides potassium to keep blood pressure stable
- Curly Kale A rich source of heartfriendly folate
- Beetroot Natural source of betaine, which improves blood flow, great in winter salad.
- Edamame (soya) beans Good source of soluble fibre to help lower cholesterol
- Blueberries A serving a week is thought to help reduce the risk of high blood pressure.
Strong Bones
- Blackberries Rich in flavonoids, which help increase bone density
- Radishes A source of bonebuilding calcium, phosporus and potassium
- Spinach Dark-Green veg provides bone-friendly minerals and vitamin K
- Broccoli A good source of calcium
- Prunes Promote your body’s ability to build bone
Simple Swaps
- Breakfast Swap bread soldiers with your boiled egg for celery sticks
- Mid-Morning Swap crisps for dried apple rings.
- Quick Lunch Swap cheese for sautéed mushrooms or canned plum.
- Dinner Swap potato topping on cottage or shepard’s pie with a sweet potato mash.
- Dessert Swap your bowl of ice cream for banana ice (freeze a banana whole, peel, scoop out flesh and enjoy).
