![]() Hairy Bikers' Spanish-style chicken bakeĬalories: 492 | Fat: 22g | Sugar: 12.5g | Salt: 0.3g | Five-a-day count: 3 portions The chorizo and smoked paprika in this bake gives a Spanish flavour perfect for a summer Sunday roast 21. Get the recipe: Ramen soup (opens in new tab) The sliced radishes and watercress on the top add not only colour and visual appeal but also another one of your 5 a day (you could up it even further with shredded carrot and spring onion). A sliced hard-boiled egg is another good addition to a protein hit. This recipe is totally vegan, providing protein through the tofu and soya beans, but if that doesn’t suit the family pallet, try shredded chicken or pork, or some seafood or salmon instead. A Japanese staple (and they know a thing or two about health, having the world’s oldest population), it’s way more than ‘just’ a soup.īursting with veg like Tenderstem broccoli, mushrooms, aubergine, ginger, soy sauce, and miso make this soup extra flavoursome. ![]() Plus, this makes a super healthy veggie meal for meat-free Mondays,” says Alexandra. “Full of gorgeous anti-inflammatory ingredients such as ginger and garlic, this soup is easy to make and can be adapted to include whatever veg you have left over in your crisper drawer. Ramen soupĬalories: 203 | Fat: 9g | Five-a-day count: 3 portions Not only are these great for your brain, skin, and eyes, but including fats will help you absorb the fat-soluble vitamins D, A, E, and K.”Ī Japanese ramen is crammed with nutrients for the family 10. ![]() Don’t forget to add raw nuts, seeds, and avocados to ensure you get your daily dose of healthy fats, and aim for two portions of oily fish (eg, salmon, mackerel, tuna, sardines) every week. Avoid margarine and trans fats, as these can be inflammatory. “For fats, use olive oil as your everyday fat for both cooking and seasoning and butter in moderation. Limit refined grains such as white pasta and bread, as these can affect the body in a similar way to sugar,” she explains. Protein should form at least ¼ of your plate – it gives you your essential building blocks, but it will also help you feel fuller for longer.”Īs well as protein, Alexandra suggests that a quarter of your plate should be formed of complex carbohydrates such as sweet potato, squash, rice, and quinoa. Pulses (lentils, beans, chickpeas), nuts, and seeds are good sources of vegetable protein. “Unless you’re vegan, make fish, poultry, and eggs your main sources of protein, and eat lean red meat, bacon, and other processed meats only occasionally. "A healthy meal should be a good balance between the three macronutrients – protein, carbohydrate, and fats – with a generous helping of rainbow-coloured foods alongside,” says nutritionist Alexandra Allan (opens in new tab). ![]() See all weight loss and exercise features.Child development stages: Ages 0-16 years.See all conception & fertility features.Fines for taking children out of school. ![]()
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