TIPS

Daily protein	Did you know you can receive your daily protein intake from as little as a small chicken breast? Alternatively, choose 1-2 serves of lean meat, fish, eggs, nuts or pulses.
Vitamin C	You can help your body absorb more iron from your breakfast cereal by also consuming a Vitamin C rich food like orange or blackcurrant juice.
30 minutes exercise a day	Nutritionists recommend 30 minutes of exercise a day. This can be as easy as walking to the bus stop, vacuuming the whole house and climbing several flights of stairs.
Antioxidants	Antioxidants are like your internal health bodyguards. Boost your antioxidant supply by eating two serves of fruit and five serves of vegetables every day.
Calcium requirements	If you’re following a low-fat diet don’t miss out on your calcium requirements by omitting dairy foods. Instead choose low fat dairy options or try canned salmon or sardines with bones.
Taming your appetite	Clear fluids are the best thirst quenchers and they can help tame your appetite. Drink 6-8 glasses a day of tap water, mineral water and herbal teas every day.
Non-alcoholic drinks	If you're a regular party goer help your health by enjoying some non-alcoholic drinks like fruit juice; and aim for at least two alcohol-free days a week.
Snacking	Snacking can help quench your hunger between meals and may help you to eat less at the main meal. Choose low fat options like air cooked popcorn, rice crackers, fruit and low fat yoghurt.
Get a good start to your day	Want to get a good start to your day? A high carbohydrate breakfast like cereal, fruit and toast may help you be more alert and help you concentrate better at work.
Chocolate helps promote a positive mood	Did you know that chocolate can help promote a positive mood? That's because it stimulates a brain chemical called serotonin. Just ensure you adjust your food intake to compensate for this.
Keep hunger pangs at bay	If you're struggling to keep the hunger pangs at bay, eat more high fibre foods like grainy breads, fruits and vegetables. These foods will make you feel fuller for longer.
Sweet tooth cravings	Give into the odd sweet tooth craving you'll be more likely to stick to a healthy eating plan. Dried fruit, low joule jelly or low fat yogurts are good choices.
Pre-portioned meal	It's easy to overeat with a smorgasbord-style meal. Instead, sit down to a pre-portioned meal where you can avoid the temptation to eat more than you need.
Glucose to fuel your body	Bread is a great source of energy-giving carbohydrate that provides glucose to fuel your body. For variety try Turkish, spicy fruit, pita, soy and linseed, pumpkin, or rye.
Daily Vitamin C and B	Why buy Vitamin C & B tablets when you can get your daily Vitamin C from just one orange and plenty of B Vitamins from breads, cereals and leafy green vegetables?
Reduce your fat intake	An easy way to reduce your fat intake is to replace butter and margarine with fat-reduced spreads. Better still choose fat-free spreads like honey on toast or chutney on sandwiches.
Avoid overeating	Did you know that it takes 20 minutes before your stomach tells your brain you're full? So a good way to avoid overeating is to take time with your meal and to chew slowly.