Reduce the acidic load of your diet to protect your long-term health, A study of 66,000 women by French researchers has found too many acidic foods, such as meat and dairy – plus excess coffee and alcohol – can increase the risk of type 2 diabetes by 56 per cent. Experts advise switching to a more plant-based diet. Fruits such as peaches, pears, apples, bananas and citrus fruits have an alkalising effect, so reach for the fruit bowl to neutralise your body’s acidity.
EGGS ARE EGGCELLENT!
Fancy egg and soldiers for tea tonight? Go ahead! The British Nutrition Foundation has revealed in a new report that the humble egg’s nutrition profile has improved significantly since the 1980s. Describing this protein-rich food as a ‘diet aid’, the BNF says improved feeding practices, such as soya-based chicken feed, has resulted in eggs containing 20 per cent less fat, 13 per cent fewer calories and 70 per cent more vitamin D. For a healthy breakfast to set you up for the day, wilt some spinach, roast some lycopene-rich beef tomatoes and serve with some softly poached eggs.
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PRET: SALMON, KALE & ROASTED PUMPKIN OIL SALAD
This mix of roasted salmon on top of quinoa, red rice and black rice, dressed with parsley, plus plum tomatoes, chopped kale and wild mushrooms is delicious. The toasted pumpkin seed dressing finishes this superfood salad off nicely, or use the lemon wedge instead to save 11.9g of fat (107 calories!). £4.75
NUTRITION INFO: Per pack: (315g) 387 calories, protein 18.9g, carbohydrate 25.5g, sugars 4g, fat 22.7g. saturates 4.3g, fibre 3.5g, sodium 0.9g
THIS LOW-SUGAR SALAD WILL KEEP YOUR BLOOD SUGAR LEVELS STABLE FOR LONGERİMMBMİ EAT: SPICY CRAYFISH NOODLES
We love this filling salad, made with buckwheat noodles and fresh crayfish. Edamame beans ramp up the protein factor of this lunch and, with just 1,7g of saturated fat per portion, it’s kind to your waistline. Sesame seeds deliver an Asian flavour, without the need for lashings of salty soy sauce. £4.25 NUTRITION INFO: Per pack: 348 calories, 18.8g protein, 51.9g carbohydrate, 10.8g sugars, 8g fat, 1,7g saturates, 4.6g fibre, 1.4g salt
DITCH THE SALAD DRESSING TO REDUCE SALT INTAKEUf PIZZA EXPRESS: LEGGERASUPERFOOD SALAD WITH CHICKEN Available at the restaurant and as a takeaway, this salad of baby spinach and seasonal mixed leaves, roasted butternut squash, beetroot, lower fat mozzarella, avocado, pine kernels, cucumber, lentils and fresh basil is a tasty alternative to the chain’s pizzas. Drizzled with balsamic, this is the healthiest salad on the menu. £10.25
NUTRITION INFO: Per salad: (with chicken) 338 calories. 25g protein, 15.6g carbohydrates, 7.7g sugars, 20.1g fat, 5.7g saturates, 5.1 g fibre, 0.6g salt.
FULLER LONGER ASIAN STYLE KING PRAWN & RICE SALAD
The Fuller Longer range offers a balance of protein and complex carbohydrates to keep you satisfied until your next meal. Prawns are combined with protein-rich beans, while wild rice with lentils offers slow energy-releasing carbohydrates with plenty of fibre to fill your turn. Sugar snap peas deliver a fresh crunch. £3. NUTRITION INFO: Per pack: 255 calories, protein 20.2g, carbohydrate 25.3g, sugars 9.5g, fat 6.4g, saturates 0.9g, fibre 8.4g, salt 0.9g
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