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- Use fresh ingredients to cook, simple meals rather than buying ready-made ones - that way you know exactly what you are eating.
- Drink plenty of water, vegetable and fruit juice instead of tea, coffee, carbonated drinks and alcohol.
- Make sure you get plenty of vitamin C. Brussels sprouts, green peppers, broccoli, strawberries, oranges and grapefruits are particularly good sources.
- Eat plenty of carrots, sweet potatoes, spinach, spring greens, marrows, asparagus, apricots and peaches - they are all good sources of vitamin A.
- Boost your nutrient intake by eating vegetables raw whenever possible, or by cooking them lightly and quickly - either by steaming or stir-frying in a dash of olive oil.
- Take the stairs rather than the lift or escalator when out and about, and get off the bus one stop earlier and walk the rest of the way.
- Revitalise yourself by going for a brisk walk at any time of day - morning, lunchtime or evening.
- Amend baking recipes by replacing one quarter (or where possible half) of the suggested fat content with unsweetened fruit purée.
- Try unsweetened popcorn as a low fat, high-fibre alternative to crisps, nuts and chocolate.
- Use salt sparingly - herbs and spices make tasty and healthy alternative seasonings.
- Opt for fresh fruit as a light, nutritious snack instead of cakes and biscuits.
- Choose fish once or twice a week as an alternative to red meat and trim all visible fat from meat and poultry.
- Cut down on the amount of alcohol you drink - make your glass of wine last longer by opting for for a cool, refreshing spritzer or, better still, try a few non-alcoholic exotic fruit cocktails.
· If you smoke - STOP - or at least cut down
Courtesy of World Cancer Research Fund
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Author: Ann Brady
Copyright www.exercise.co.uk
2001
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Copyright Exercise, Fitness & Leisure 2001
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