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On track for simple dietary changes

There's a lot of truth in the saying, “You are what you eat”. The foods you choose to eat will have an impact on your overall well-being. So start now by making small but significant changes to what's on your plate and soon you'll begin to feel the benefits in your body.

Your mindset in the morning can set you up for the rest of the day, so here's your starter tip: for at least two days of the week, try to have something to eat as you swing out the door - or even have a snack on the train. Build on your new, invigorated morning by drinking a few glasses of water throughout the day, and make sure you get some regularity into your mealtimes.

Regular meals and snacks help to keep your blood glucose (sugar) levels slow and steady. This in turn helps your mood, performance and energy levels throughout the day. If you are conscious of your eating habits, you're more likely to eat well and to control the less-healthy foods that creep into your routine because you're too busy being busy.

If you're eating on the go, you have less choice, and it's often those high-fat snacks that are available - crisps, chocolate and so on. A little planning goes a long way. If you eat similar foods daily, you're less likely to get the full range of nutrients your body needs.

• Aim to eat something at breakfast, lunch and dinner. Missing meals can mean you miss nutrients. In the morning, even a packet of nuts and raisins or a banana on the train is better than nothing, as it will give your blood sugar levels a boost after the overnight fast.
• Look at your plate and make sure there is at least one natural colour coming from fruit or veg. Even a can of beans is good and counts once towards your five-a-day.
• If you need to lose weight, check out our Putting food into perspective video.
• Do some planning when it's convenient for you. You may choose to go to the supermarket at the weekend or during late-evening opening hours. Make a shopping list and include healthy and convenient snack items, such as dried fruit, nuts, fresh fruit, low-fat yoghurt and smoothies.