Healthy Eating features

Summer’s here and you’re counting the days to that long-awaited break. You want to relax, have fun – and, above all, stay well. Here are some top tips from our nutrition and fitness experts to help you and your family enjoy a healthy, happy summer.

We all know that prevention is better than cure, and a bit of forward planning and a few basic precautions can reduce the risk of your holiday being spoilt by food poisoning, sunburn or worse. Whether you’re travelling abroad or staying at home this summer, keep these simple but effective tips on hand as a reminder to take extra care in the sun.

• If you’re holidaying abroad, make sure you know what jabs you need and organise these in plenty of time before you leave.
• When in an unfamiliar country, be cautious about tap water – buy bottled water, don’t have ice in drinks, and avoid salads and other foods washed in tap water.
• It’s vital to protect your skin in the sun – wear loose clothing, a wide-brimmed hat and sunglasses. Apply plenty of sunscreen 15-30 minutes before going out in the sun, and reapply every two hours or after a swim.
• Apply insect repellent over your sunscreen to reduce the risk of bites.
• To avoid becoming dehydrated, limit your intake of alcohol, coffee and salty foods, and drink plenty of water.
• The sun’s heat is at its strongest between 11am and 3pm – seek shade or stay indoors during these times.

Eating outdoors can be fun and refreshing, but think about how you store your picnic foods to keep tummy bugs at bay, warns dietitian Azmina Govindji. “In hot weather, food poisoning bacteria can multiply very quickly, so keep your cold foods chilled in a cool bag with ice,” she advises.

Here are some more tips from Azmina to reduce the risk of food poisoning, dehydration and other health problems associated with summer eating:

• When you’re barbecuing, the biggest risk of food poisoning is from raw and undercooked meat – make sure your sausages and burgers are cooked all the way through and piping hot.
• Remember to wash your summer salads before you tuck in.
• If you’re eating outdoors, keep food covered as much as possible.
• In very hot weather, you may not feel like eating much, but make sure you do drink lots of water. You lose water through perspiration and you can become dehydrated very quickly without realising it.
• You’re more likely to enhance your summer complexion and sense of vitality if you eat a variety of healthy foods – go for a rainbow of natural colours on your plate.

To get your summer menu off to a healthy start, our nutritionists have created some delicious recipes that are quick and easy to prepare on hot days. Click here to see recipes for summer fruit compote and lamb cutlets with feta and watermelon salad.

I'm dreaming of a 'light' Christmas!
The economic storm clouds may be gathering, but with a bit of creative menu planning and some shrewd shopping we can protect our wallets – and our waistlines! – this Christmas. Dietitian Azmina Govindji explains how...

Sizzle without sausages - healthier Bonfire Night party grub!
Bangers and butter-filled jacket potatoes may be traditional Bonfire Night party fare, but they’re high in unhealthy saturated fat and loaded with calories.

Fruit Drinks
We each already drink more than 36 litres of fruit-juice every year but, with so many on the market, which ones are best for us?

A healthy mouth speaks volumes...
Good oral health is as vital to our well-being as a healthy diet and regular exercise, say dental professionals, with growing evidence that gum disease is linked with a higher risk of serious illnesses like heart attacks and strokes.

Simple steps to a healthier heart!
September 28 is World Heart Day and this year’s theme is ‘know your risk’. The key message is that simple steps can dramatically reduce our risk of heart disease. So what should we be doing (or not doing!) to keep our hearts healthy?

Wild about watermelon!
It regularly features in the health news headlines, it has a national day dedicated to it and it even has its own queen in North America. So what’s so special about the watermelon?

Smoothies: nutritionists' dream or dentists' nightmare?
Delicious and packed with goodness, fruit smoothies may seem to be the perfect fast-food for the health-conscious consumer. But beware: your teeth and gums may suffer the effects if you indulge in too many, too often.

Are you ready to make your veggie pledge?
Whether you want to cut down on red and processed meat for health reasons, or just want to try something different, National Vegetarian Week is an ideal time to take a break from the roast beef and spag bol and get creative with the veg

Real food for real lives
Dentists can offer more than just a check-up when they look into your mouth they can detect clues about your general health.

Brushing up on dental health
Dentists can offer more than just a check-up when they look into your mouth – they can detect clues about your general health.

Top 20 Cancer Fighting Foods
The evidence is overwhelming: according to the experts, we can all reduce our risk of certain types of cancer by simply changing our diets. Medical journalist Patsy Westcott reports on the latest advice on the foods that could help save your life.

Christmas Dinner Delights
You know the feeling: you've had a great time over Christmas but are lethargic, you've overdone it (again!) and you feel guilty. But it does not have to be like that.

Bug busters
Could your chopping board be giving you a dicky tummy or is your J-cloth spreading salmonella? The kitchen is home to millions of nasty bugs... so what can you do to eliminate them?

The fats of life
For anyone who has ever worried about their weight, the word ‘fat’ is public enemy number one. But the truth is, fats can be good for you.

Eating for good health
A healthy, balanced diet plays a vital role in maintaining our general wellbeing. So what foods should we be eating more or less of?

"Superfoods" - science or fiction?
How do "superfoods" improve our health, and should we be including them in our everyday diet?

Putting food into perspective: how to control your eating
Azmina discusses the right way to lose weight and how to adopt eating habits that will help you stay at your target weight.

Functional foods - the lowdown on those added extras
Are all functional foods good for us and should we routinely include them in our diet?

Eating for your age - tailoring your diet to your time of life
Azmina looks at how our dietary needs need to be adapted according to our time and stage of life.