Dietitian shares four easy tips to eat healthier throughout the week – recipes

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Prepping meals is Bain’s first tip: “Prep meals and snacks in advance when on the go, so you don’t need to buy expensive snacks when you’re out and about.”

Batch cooking, for example, is ideal as you’re not wasting food and know what has been gone into making the food.

Another tip to be healthier is to stay hydrated, especially in hot weather.

“Tap water is free so don’t forget your reusable water bottle when you’re out and about,” Bain advised.

“Not a fan of plain water? Try adding flavour with slices of citrus, mint or just a sugar-free squash.”

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Bain also promotes the well-known NHS guideline – to eat at least five portions of fruits and vegetables per day.

“Fresh fruits and veggies are a great source of fibre, vitamins and minerals,” said Bain.

Even frozen fruits are “packed full of the same amount of goodness” and it’ll “last for ages”.

Bain added: “And don’t forget the tinned stuff too – tomatoes, sweetcorn and pulses like chickpeas and lentils.”

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Fruits currently in season:

  • Strawberries
  • Raspberries
  • Rhubarb
  • Plums.

Vegetables currently in season:

  • Asparagus
  • Tomatoes
  • Courgettes.

“Sneak a portion of fruit into breakfast, topping your cereal or toast,” Bain advised.

“Go for fruit or veggies for snacks, such as carrots and hummus, apple and peanut butter.”

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Fruit can even be a dessert, as bananas can be blitzed into a ice cream.

One thing is important when eating fruits and vegetables, Bain stressed, which is “different colours, which equates to different nutrients”.

An additional tip includes varying your protein – from nuts and seeds to chickpeas.

Four tips for healthier eating:

  1. Plan your meals
  2. Stay hydrated
  3. Eat fruits and vegetables
  4. Vary your protein.


  • Beetroot hummus and roast veg Buddha bowl
  • Heritage tomato, basil and British asparagus pasta salad
  • Smashed chickpea and pitta snack
  • BBQ sweet soy mushroom skewers and edamame salad
  • Mango and lime chicken, lime rice and mango salad.

Ellie Bain is Gousto’s Senior Nutritionist and Registered Dietitian.

The British Nutrition Foundation’s Healthy Eating Week takes place from Monday, June 12 to 16.

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