Healthy Diet Plan January 2017: 6 tips to make the most of the plan

    Supercharge your diet with nutritionist Kerry Torrens' top tips for healthier living. Find out how to boost immunity, soothe digestion, and snack smart.

    Healthy Diet Plan January 2017: 6 top tips to make the most of the plan

    Whether your goal is to lose weight, cut back on sugar or glow with health, we're here to help, with our brand-new Healthy Diet Plan for January 2017. As with all our diet plans, we’ve stayed clear of processed foods and packed our recipes with healthy fats, lean protein and slow-release carbs, as well as a mix of vegetarian and vegan recipes throughout the week. As a result, you can expect to cut down on added sugar, lose excess pounds and increase your energy. You’ll improve your digestion and give your immunity a boost too. If you've not already received your plan, you can sign up here or email us at goodfoodwebsite@bbc.com.

    Ready to take it to the next level? Try these six simple ways to supercharge your daily diet.

    1) Go green

    Swap one of your regular cuppas for green tea. Loaded with protective polyphenols, it has a positive effect on your brain and body.

    Find out more about green tea.

    2) Boost good gut bacteria

    Add a 75g portion of fermented foods, like kimchi and sauerkraut, to your daily diet as they supply gut-friendly bacteria - vital for healthy digestion and strong immunity. Not a fan? Try including whole bio-yogurt daily and swap your standard loaf for sourdough instead.

    Find out more about the health benefits of fermenting or try making your own quick kimchi or sourdough.

    3) Add vitamin D

    When sunshine’s in short supply, boost your intake of vitamin D-rich foods like oily fish, full fat dairy and eggs. We need vitamin D for strong bones and teeth but also to build our resistance against certain diseases including heart disease, some cancers and even flu.

    Read more: Am I getting enough vitamin D?

    4) Spice it up

    Add warming herbs and spices like chilli, ginger and garlic to your meals. They aid blood flow and are thermogenic, meaning they help keep hands and feet warm and comfortable during cold weather.

    Find out more about the health benefits of ginger and garlic.

    5) Snack smarter

    Snacks can form part of a healthy, balanced eating plan but choose whole foods like fruits, vegetables or even a thumb–sized piece of cheese. If you opt for unsalted nuts, pistachios are a great choice as they’re lower in fat and calories than most other nuts.

    Try our suggested snacks and sweet treats to complement the Healthy Diet Plan, and read more about the health benefits of nuts.

    6) Sit down and savour

    Eat mindfully when you have time to sit and savour, not while you're walking or standing at the fridge. Make food a celebration and give it the time and attention it deserves - you'll enjoy it a lot more too!

    Read more: How to eat mindfully

     

    All health content from BBC Good Food is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. Any healthy diet plan featured by BBC Good Food is provided as a suggestion of a general balanced diet and should not be relied upon to meet specific dietary requirements. If you have any concerns about your general health, you should contact your local health care provider.

    Comments, questions and tips

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    Jeffrey W
    6th Jan, 2017
    "Research has shown eating mindfully improves digestion, regulates our appetite and helps us enjoy our food much more." I doubt there is such research and I do not agree with that last phrase. Eating mindfully is a mental game people play with themselves, an unnatural, pious attitude about eating. We are ravenous omnivores who should wolf down their food in order to really enjoy it, dispensing with all etiquette (not in public of course) and fake piety. In addition, the modern New Age self appointed prophets (like you, it seems) have appropriated the word and idea of mindfulness, evolved centuries ago by disciplined Buddhist monks ambitious to erase the personal "I" in order to become enlightened (which is NOT the same as the yogic state of bliss called nirvana). Living mindfully was a technique (was) to reduce the hegemonic power of the ego-centric form of consciousness. It was NOT intended to help us enjoy our meals, or any other ordinary everyday act of living.
    MCP
    1st Mar, 2017
    I disagree, Jeffrey. If you think about what you are eating, i.e eat mindfully, you will enjoy your food more, and will also be less likely to overeat, so avoiding obesity
    judy westerman
    7th Jan, 2017
    Highfalutin nonsense. I don't know about you but most of us have evolved and, due to accumulated knowledge, system and process, no longer are "ravenous ...who should wolf down their food in order to really enjoy it". Your comment is mindful of that Herman's Hermits song, "I'm Henry the V111 I am"!
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