Top 10 tips for healthy Italian cooking

Italian, celebrity chef, Gino D'Acampo is an advocate of good, healthy Italian cooking. Here Gino shares his top tips for keeping your home-cooked Italian dishes authentic and healthy...

1. Keep it seasonal

Wherever possible, ingredients should be bought in season as the typical Italian diet uses fresh produce. This helps to give dishes a fantastic flavour and means you don't have to add loads of fat, salt or sugar to improve taste. Fresh, seasonal ingredients are also usually more nutrient dense and therefore better for you. Italians love to wander around local markets to select their ingredients - it's part of enjoying food.

 

2. Don't overdo the pasta

When you are preparing to cook pasta you shouldn't allocate more than 120g of dried pasta per person. Often people make the mistake of throwing the whole bag of pasta in the pot and end up cooking and eating far too much. Also take care not to overcook your pasta as al dente (firm to the bite) pasta has a lower glycemic index than soft, overcooked pasta - so it is good for filling you up and keeping you satisfied for longer.

 

3. Change your oils

Swap your regular cooking oil for a good quality olive oil. Olive oil is much better for you than many regular cooking oils and definitely better than cooking with butter or margarine if you are trying to be healthy. Virgin olive oil is high in good fats like monounsaturated and omega 3 as well as containing anti-oxidants.

 

4. Fish

Try to eat at least two portions of oily fish a week. Fish is a very important part of the Italian diet and we are also use a lot of shellfish, which are high in nutrients - you can't beat a tasty seafood platter.

 

5. Make mealtimes an occasion

Every mealtime in Italy is a big occasion, and as a result we are very aware of and appreciate the food we consume each time we sit together. Avoid TV dinners and other distractions and concentrate on what and how much you're eating to help control portion sizes.

 

6. Cook from scratch

The satisfaction you'll get from your food will be much greater if you manage to cook a couple of meals from scratch each week. You'll also know exactly what's going into your pot and onto your plate. Make your own sauces and meatballs from scratch, and at the weekend, when you have more time, have a go at making your own pastry and pasta.

 

7. Watch your sauces

Italians lightly coat their pasta instead of drowning it with sauce. Excessive smothering just piles on the calories and fat content without adding any extra flavour. If you're watching your weight, avoid tube shaped pastas such as rigatoni and penne as they soak up a lot more sauce.

 

8. Dessert

Swap your calorific dessert for a nice healthy fruit salad. If you buy your fruit when it is in season you'll find the sweetness will conquer any sugar cravings.
 

 

9. Salad dressing

When dressing your salads use a good quality and flavoursome balsamic vinegar so that you can reduce the amount of oil you mix with it. Balsamic vinegar is low in calories and to make a healthy dressing just mix it with a little virgin olive oil as a replacement for creamy salad dressings or mayonnaise.
 

10. Gremolata

To add plenty of flavour to grilled steak or grilled fish use a gremolata instead of a creamy or oily sauce. A gremolata is an Italian garnish of raw, finely chopped garlic, fresh parsley and lemon zest and when it is sprinkled on top of your fish or meat at the end of cooking it adds huge amounts of flavour without the calories or fat.

Try out Gino's top tips in our favourite Italian recipes

Men

0

How to choose healthier takeaway options

Looking to make a healthy takeaway choice? Find out the best foods to order, from Indian, Chinese, Italian or Mexican to the British classic, fish and chips.

Healthy eating and Friday night feasting rarely go hand in hand. Some of our favourite takeaway temptations pose particular problems, from cuisines such as Chinese, Italian, Indian and Mexican to dishes such as fish and chips.

Of course, it's fine to enjoy a treat every now and then, but when it comes to ordering in, there are simple tricks to get more bang for your buck, nutritionally speaking. Can't resist those old favourites? Making your own will mean you know exactly what goes into your dish of choice and will help you keep control of your recommended daily intakes. We have plenty of healthy recipe inspiration, including our chicken jalfrezi, pictured above.

Some takeaways and restaurants now provide nutritional information on their menus or websites which is worth looking out for, as it can help you to make a healthier choice.

Read on for our top tips to make a healthier takeaway order...

Indian

Our western taste for creamy Indian curries and hearty naans can play havoc with our waistlines – and often it's not too heart-friendly either. Tandoori dishes are one of the easiest ways to enjoy a healthier takeaway as the meat is normally grilled rather than fried, cutting down calories and saturated fat.

Stick to tomato-based sauces and choose something with a bit of spice, guaranteed to quickly satisfy your taste buds. Swap your naan for a couple of poppadums topped with raita or tomato sambal, and choose plain over pilau rice, which is cooked with extra oil.

Healthier options:
Tomato-based or dry curries like tandoori, madras, jalfrezi, rogan and bhuna dishes; plain rice, roti, poppadums. 

Cut down on:
Creamy curries like masala, pasanda or korma; naan bread, pilau rice, bhajis.

Make it yourself:
Try using a small amount of rapeseed oil when cooking Indian food at home, and use wholemeal flour and brown rice rather than white to make your dishes even more wholesome. For more inspiration, check out our healthy curry collection and healthy Indian recipes.
 

Chinese

In the UK, our favourite Chinese takeaway dishes tend to be battered, fried and crispy rather than more traditional low-fat offerings. Over-eating is a big stumbling block, so opt for a soup starter while looking to steamed and stir-fried options to satisfy you.

Healthier options:
Steamed/boiled rice, plain noodles, crab & sweetcorn soup, steamed dumplings, steamed fish, chicken chop suey, Szechuan prawns, vegetable stir-fry.

Cut down on:
Fried rice, crispy duck, sticky sauces like sweet & sour, battered chicken/prawn/pork balls, prawn crackers, wontons, spring rolls, sesame toast, spare ribs.

Make it yourself:
Cooking your own Chinese favourites means you can cut down the amount of salt you'll be taking in. Also, why not practise using chopsticks in the comfort of your own home? You'll eat more slowly, giving your tummy a chance to tell your brain when it's full. Check out our healthy Chinese recipe collection for more ideas.
 

Italian

Bowls piled high with creamy pasta and deep-pan, cheese-laden pizzas may be delicious, but they're not the most nutritious Italian dishes. The good news is there are still lots of lovely lower-fat alternatives that are sure to satisfy. Opt for thin-based pizzas and pastas with a tomato or vegetable sauce, and ditch the garlic bread in favour of better-for-you ciabatta.

Healthier options:
Thin crust pizzas, lean meats, vegetable and seafood toppings, bruschetta, ciabatta, Italian soups such as pasta fagioli or minestrone.

Cut down on:
Deep-pan or thick/stuffed-crust pizza bases, pepperoni or extra cheese toppings, creamy pasta sauces, garlic bread, lasagne, fried calamari, ravioli.

Make it yourself:
If you're rustling up your own Italian feast, favourites like carbonara and lasagne needn't be off the menu. Use less oil when cooking and stick to lean meats and lower-fat soft cheeses to make your sauces creamy. Try our healthy Italian recipe collection and discover the best healthy pizzas you can make at home.
 

Fish and chips

It may be a quintessentially British takeaway, but all too often an order from your local chippy can be high in fat and salt. A portion of mushy peas or baked beans will count towards your 5-a-day, but don't forget these can be high in salt too. Portion sizes are often on the generous side, so ask for fewer chips or share one portion between two. You can also ask to add any condiments yourself, so that you’re more in control of your salt intake. And finally, while white fish is a good source of protein, after it’s been battered and cooked in the deep-fat fryer, it’s no longer lean. Breadcrumbed fish may be a lower-fat option, or simply leave some of the batter behind.

Healthier options:
Breadcrumbed or plain grilled fish, mushy peas, baked beans, thick-cut chips (they absorb less oil than thin-cut chips).

Cut down on:
Thin-cut or triple-cooked chips, pies such as steak and kidney, jumbo battered sausages, onion rings.

Make it yourself:
Bake breadcrumbed fillets of fish and homemade chips in the oven for a crispy finish, with no deep-fat fryer required. Our classic recipes for crispy fish & chips with mushy peas or fish fingers & mushy peas are a great place to start. If you fancy something different, try our lemon pollock with sweet potato chips & broccoli mash, or salmon & ginger fish cakes.
 

Mexican

Mexican food is certainly full of flavour, but some items on the menu can be high in calories, saturated fats and salt. In general, steer clear of deep-fried options in favour of lean meats, fish or vegetables. Choose soft corn tortillas over crunchy, fried shells, and opt for brown rice instead of white if the restaurant offers it. Steer clear of adding lots of ‘extras’ to your dish, such as cheese, sour cream or mayonnaise. If you want to add sauce, tomato salsa is a good choice. Portion sizes can be large, so try splitting a starter or side dish between two, or save leftovers for another meal.

Healthier options:
Fajitas, burritos or burrito ‘bowls’ filled with lean meats, poultry, fish or beans plus peppers and onions, tomato salsa, guacamole (in moderation), grilled chicken or fish, salads (served without deep-fried taco bowls).

Cut down on:
Deep-fried dishes such as chimichangas, chalupas and taquitos, refried beans, cheese dips, salty tortilla chips, loaded nachos, sour cream, salads served in deep-fried taco bowls.

Make it yourself:
It’s easy to whip up a Mexican feast that’s as nutritious as it is delicious. Fajitas are a great way to pack in plenty of protein and vegetables, and you can use wholemeal tortillas to increase fibre intake. Homemade chilli con carne is another good option – try our classic chunky chilli or vegan bean chilli for a filling dinner. Browse our healthy Mexican collection for more inspiration.

 

 

 

Enjoyed this? Now try...

Our favourite healthy takeaway recipes
The best healthy burger recipes
Our top healthy kebab recipes
Our best ever healthy Thai recipes
All our healthy recipe collections

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This page was last reviewed on 1st August 2018 by Kerry Torrens.

A registered nutritionist, Kerry Torrens is a contributing author to a number of nutritional and cookery publications including BBC Good Food magazine. Kerry is a member of the Royal Society of Medicine, the Complementary and Natural Healthcare Council (CNHC), and the British Association for Applied Nutrition and Nutritional Therapy (BANT).

All health content on bbcgoodfood.com 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 healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.

Men

2

Which milk is right for you?

More and more people are exploring alternative substitutes to cow's milk. Nutritional therapist Kerry Torrens takes a look at the most popular options – and our cookery team puts them to the test in the Good Food kitchen

Scour the dairy shelves in your supermarket and, as well as cow’s milk, you can find goat’s milk, several soya options and milk-style drinks made from nuts. There’s a huge demand for these products, as four out of 10 British households now use an alternative to traditional milk in hot drinks, cereal or cooking.

One reason is that some of us find cow’s milk difficult to digest, and blame symptoms like bloating, wind and diarrhoea on dairy. This may be because low levels of the enzyme lactase make it hard to digest the lactose (sugar) in dairy products. Other people may be intolerant to cow’s milk protein or have a more serious allergy to dairy.

Milk allergy is also one of the most common childhood food allergies, affecting about 2-3 per cent of infants in the UK, with symptoms ranging from skin conditions to digestive problems.
 

Skimmed, semi or full-fat? 

Latest research reveals that skimmed milk may not necessarily be the healthiest option. Yes, it’s lower in fat and calories than whole milk, and higher in calcium, but some experts suggest that the saturated fat in dairy may not be a problem in terms of heart health. In fact, by drinking skimmed we may be missing out on fat-soluble nutrients like vitamins A and E.

Semi-skimmed is low enough in fat to be a ‘low-fat’ food, but it also has lower levels of fat-soluble vitamins than full-fat milk. So make sure you get your fat-soluble vitamins from other sources, such as brightly coloured salad or veg served with an oil dressing.
 

Best for babies

The Department of Health recommends exclusively breastfeeding your baby for the first six months of life – after that you can continue to breastfeed alongside the introduction of your baby's first solid foods. From the age of one, whole cow’s milk may be offered as a drink. Semi-skimmed is an option from two years, and skimmed milk should only be given after five years of age. Always ask your GP or a dietitian for advice if you have queries about breastfeeding or your baby has a milk allergy – some alternatives, like soya drinks, may be unsuitable.

Find out more about breastfeeding.
 

Choose the right one for you

Check our guide below for your best option. Whether you choose dairy milk or not, always include plenty of non-dairy sources of calcium in your diet, such as canned salmon and sardines, green leafy veg, nuts and seeds, including almonds and sesame seeds.
 

Traditional cow's milk

What is it? 

A natural product, rich in protein and a source of calcium. Organic milk contains higher levels of healthy omega-3 fatty acids, and the cows are less likely to have been exposed to antibiotics and pesticides. Some people prefer homogenised cow’s milk, as homogenisation breaks down the fat molecules, making the milk easier to digest.

Good for... Cereal, porridge and in hot drinks, and naturally nutritious.

Taste: Mild and creamy.

Cooking: Ideal in sauces and bakes.

We tested... Full-fat milk, 45p/pt, Tesco.
 

Cow's milk (full-fat) nutrition per 100ml

64kcals	120mg calcium	3.6g fat	2.3g sat fat	4.6g sugar	3.4g protein

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Lactose-free cow’s milk

What is it? Cow’s milk that has been filtered to remove lactose, and has the lactase enzyme added. It contains the same nutrients as regular milk.

Good for... The lactose-intolerant.

Taste: The same as cow’s milk.

Cooking: Works as well as cow’s milk.

We tested... Lactofree Whole lactose-free dairy drink, £1.42/1 litre, Asda.

 

Lactose-free full-fat cow’s milk nutrition per 100ml

57kcals	126mg calcium	3.5g fat	2.2g sat fat	2.8g sugar	3.4g protein

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a2 cow’s milk

What is it? Milk containing a2 protein only. Cow’s milk consists of a range of proteins, one group being caseins, where the main types are a2 and a1. New research suggests that a1 can cause gut discomfort – if you’ve ruled out lactose-intolerance, you could try a2 milk.

Good for... Those affected by milk protein.

Taste: As good as cow’s milk.

Cooking: Works as well as cow’s milk.

We tested... a2 Whole Milk, £1.39/1 litre, Asda.
 

a2 cow's full-fat milk nutrition per 100ml

68 kcals	129mg calcium	3.5g fat	2.2g sat fat	4.7g sugar	3.4g protein

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Goat’s milk

What is it? A natural product, nutritionally similar to cow’s milk.

Good for... People who can’t tolerate cow’s milk, as it has smaller fat particles and less lactose. Works well in tea, coffee and hot chocolate.

Taste: A strong, distinctive flavour, slightly sweet with a sometimes salty undertone.

Cooking: Suitable for use in most recipes.

We tested... St Helen’s Farm Whole Goats Milk, £1.60/1 litre, Sainsbury’s.
 

Goat's milk nutrition per 100ml

61 kcals	120mg calcium	3.5g fat	2.4g sat fat	4.3g sugar	2.8g protein

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Soy or soya milk

What is it? Soya ‘milk’ is comparable in protein content to cow’s milk and is low in fat. Soy-based foods can help to manage cholesterol levels, although you need about 25g soy protein, or 3-4 glasses of soya milk a day, to achieve this. Some brands are fortified with calcium and vitamins A and D.

Good for... Non-dairy drinkers who are looking for a low-fat option – check that your brand includes added calcium and vitamins A and D. Mixes well in tea and coffee.

Taste: Nutty and thick, but not sticky.

Cooking: Works well in baking – try it in our dairy-free Blueberry & coconut cake.

We tested... Alpro Soya unsweetened fresh milk alternative, £1.40/1 litre, Tesco.
 

Soy or soya milk nutrition per 100ml

33 kcals	120mg calcium	1.8g fat	0.3g sat fat	0g sugar	3.3g protein

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Almond milk

What is it? A blend of almonds and spring water, fortified with calcium and vitamins, including D and B12.

Good for... Vegans and anyone avoiding animal products, because it’s fortified with vitamin B12. We enjoyed it in hot drinks but felt it worked best in coffee.

Taste: A subtle nutty flavour. Choose unsweetened for day-to-day use.

Cooking: Use in the same quantities as cow’s milk – it makes a good batch of scones.

We tested... Alpro Almond Milk Unsweetened, £1.80/1 litre, Ocado.
 

Almond milk nutrition per 100ml

13 kcals	120mg calcium	0.9g fat	0.1g sat fat	0g sugar	0.4g protein

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Coconut milk

What is it? A sweetened coconut drink with added calcium, vitamin B12 and vitamin D. This is lower in protein, with higher levels of saturated fat than most other plant-based options.

Good for... Vegetarians. Try it with your cereal, and in tea and coffee.

Taste: Light, with a hint of coconut.

Cooking: Great for baking, as the coconut flavour won’t overpower the food. Makes a good batch of sweet dairy-free pancakes – the milk is quite thin, so you won’t need as much in your batter.

We tested... Free From Coconut Milk, £1.25/1 litre, Tesco.
 

Coconut milk nutrition per 100ml

17 kcals	120mg calcium	0.9g fat	0.8g sat fat	2g sugar	0.1g protein

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Hemp milk

What is it? A blend of hemp seed and water, fortified with calcium and vitamin D.

Good for... Hot drinks.

Taste: Mild and slightly sweet.

Cooking: Use in smoothies or sauces, or freeze with fruit and honey for a non-dairy ice cream.

We tested... Braham & Murray Good Hemp Original, £1.50/1 litre, Tesco.
 

Hemp milk nutrition per 100ml

35 kcals	118mg calcium	2.8g fat	0.3g sat fat	1.8g sugar	0.6g protein

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Oat milk

What is it? Made from oats and enriched with vitamins and calcium. Low in saturated fat.

Good for... A low-fat option with all the goodness of oats.

Taste: Creamy with a slightly powdery aftertaste. 

Cooking: Won’t split when heated, so it's good for a white sauce.

We tested... Oatly Oat Drink Original, £1.50/1 litre, Sainsbury’s.
 

Oat milk nutrition per 100ml

45 kcals	120mg calcium	1.5g fat	0.2g sat fat	4g sugar	1.0g protein

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Rice milk

What is it? A sweet milk, low in protein and fortified with calcium.

Good for... Those who can’t tolerate dairy or soya.

Taste: Sweet but neutral – doesn’t give hot drinks a milky colour.

Cooking: Thin consistency, so you may need to thicken sauces with a little extra flour.

We tested... Rice Dream, £1.99/1 litre, Holland & Barrett.
 

Rice milk nutrition per 100ml

47 kcals	120mg calcium	1.0g fat	0.1g sat fat	4g sugar	0.1g protein

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This article was last reviewed on 9 August 2017 by registered nutritionist Kerry Torrens. Prices were correct as of this date.

A registered nutritionist, Kerry Torrens is a contributing author to a number of nutritional and cookery publications including BBC Good Food magazine. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT).

All health content on bbcgoodfood.com 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 healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.

Do you have a lactose or soya allergy or just prefer the taste of milk alternatives? Let us know in the comments below...
 

Men

0

Raw vs cooked

To cook or not to cook? Kerry Torrens explains why some foods are better for you when raw, and why some could benefit from a little heat...

Eating your fruit and vegetables raw is indeed sometimes the healthier option. After all, some vitamins are sensitive to heat, for example, cooking tomatoes for just two minutes decreases their vitamin C content by 10%. However, while cooking may cause the loss of some valuable nutrients, like vitamin C, there are some vegetables which offer useful health benefits when they're cooked.

Heat it up

These include carrots, asparagus and even tomatoes, because cooking makes it easier for our bodies to benefit from some of their protective antioxidants, specifically ferulic acid from asparagus, and beta-carotene, which we convert to vitamin A, from carrots. Similarly, when you cook tomatoes - whether you roast them slowly or make a cooked sauce - it helps to break down the plant cell walls, allowing us to better absorb the antioxidant lycopene. All these nutrients help to safeguard our cells from environmental damage, may protect us from certain cancers and are heart-friendly.

 

Keep it raw

On the other hand, there are certainly some veg, which benefit from being eaten raw. These include broccoli and watercress (both members of the cruciferous family). When these veg are heated an important enzyme is damaged, which means the potency of helpful anti-cancer compounds called glucosinolates, are reduced. Similarly, cooking makes the herb garlic less potent because heat reduces the amount of health-promoting allicin, so it's best to add your garlic just before you finish cooking rather than at the start. For those watching their weight, eating some fruit and veg raw can help fill you up because raw fruit and veg tend to be bulkier and have a higher water content.

 

Make the most of it

Although some nutrients are sensitive to heat there are others, like the fat-soluble vitamins (A, D, E and K), which are unaffected. So whether you choose to eat your fruit and vegetables raw or cooked follow these tips to get the most out of them:

• Buy local produce, because some vitamins are lost during transportation and storage.
   
• Store fruits like tomatoes at room temperature rather than in the fridge - this optimises the ripening process and increases levels of valuable lycopene.
   
• Prepare your fruit or veg just before you need them.
   
• Avoid losing water-soluble vitamins like the vitamin B group as well as vitamin C, by choosing cooking methods which use the minimal amount of water or preferably no water at all, like roasting. When you boil or steam save the cooking liquor for making sauces or soups.
   
• Increase your absorption of fat-soluble vitamins by eating your veggies with a little oil. Enjoy a spinach salad with vinaigrette dressing, roast vine tomatoes with a drizzle of olive oil or quickly stir-fry spring greens.
   
• At certain times of year it's worth considering frozen produce. That's because these fruit and veg are frozen quickly after picking which means they retain more nutrients than some supposedly 'fresh' produce.
   
• Finally, balance your intake. Enjoy crunchy raw veg to top up on immune-busting vitamin C, and cook others for their mix of protective antioxidants.

 

Recipe suggestions:

Cooked:

• Roast tomatoes
• Roasted asparagus, pancetta & cherry tomato pasta
• Glazed orange carrots
• Chard, sweet potato & peanut stew
• Creamy spinach soup

Raw:

• Pea, ham hock & watercress salad
• Grilled mackerel with orange, chilli & watercress
• Summer greens & nectarines
• Fruity fondue
• Fennel, watercress & pine nut salad

 

Kerry Torrens is BBC Good Food magazine's nutritional therapist.

Men

0

Working dad? Here's how to start your day well...

Keep your energy up by eating a good breakfast, enjoying healthy snacks and by staying hydrated, says nutritionist Kerry Torrens...

If, like many working dads, you have to manage the school run, ferry kids to after school clubs and provide a teenager's taxi service in the evenings - fitting all this and your work commitments into one day can feel like an uphill battle. But a little planning and some careful forethought will ensure you're firing on all cylinders from dawn to dusk. These simple strategies from nutritionist, Kerry Torrens take into account men's daily nutritional needs and will help super-charge energy levels...

 

Don't be a skipper

Breakfast is the cornerstone of your energy strategy, so eat within an hour of waking and not when you're on the road or, worse still, skip breakfast altogether. Those who do miss this important meal inevitably end up snacking on sugary sweets by mid-morning, which results in an energy crash by lunch time. Don't fall into this trap - skipping breakfast is a false economy. Time is always short in the mornings so prepare the night before - boil some eggs and keep some salmon or ham slices in the fridge, then in the morning get the whole family assembling wraps or making nutritious toast toppers to eat at home or, if time is short, to take with them.

Alternatively, mash some hard-boiled eggs with a little mustard then simply spread on toast or enjoy sliced ham with grilled tomatoes or mushrooms on crusty granary bread. By combining protein like meat, fish, eggs and dairy with carbs such as bread and cereals, you'll be maximising your energy potential. When time is more plentiful, make breakfast special and enjoy scrambled eggs or a posh version of cheese on toast - Croque-monsieur.

Breakfast recipe suggestions
Salmon & egg wraps with mustard mayo
Baked eggs with spinach & tomato
Quick Croque-monsieur
Scrambled egg muffin
Anytime eggs

Fuel up frequently

Refuel your body regularly, which means eating little and often. This not only sustains energy levels but helps keep you alert and concentrating well so that you get your full day's work done. Keep plain popcorn, oatcakes or unsalted nuts with some dried fruit to hand so you're never short of a ready energy boost.

Snack recipe suggestions:
Spiced chilli popcorn
Seeded oatcakes
Spicy chickpeas
Spicy seed mix

 

Hydrate

With a 'to-do' list as long as your arm, keeping your mind sharp is vital. Staying hydrated helps you think more clearly, which means you won't make mistakes or forget that important meeting. Topping up your fluid level can be as simple as taking regular glugs from a water bottle - keep one on your desk so you can see how much you've had and alternate caffeinated drinks like tea and coffee with extra water.

 

Power lunch

Protein at lunch can make a real difference because it keeps you focused and motivated right through the afternoon. Opt for an omelette or frittata, or choose lean cuts of meat or fish and add plenty of spices for a lip-smacking salad or a spicy noodle dish. Don't forget to include plenty of green veggies - they're rich in magnesium, a mineral that's important for energy metabolism.

Lunch recipe suggestions:
Asian chicken salad
Prawn sweet chilli noodle salad
Chicken soba noodles

 

Work as a team

Two sets of hands are most definitely better than one, so work as a team and share the responsibility for the week's shopping and meal preparation. An hour spent planning the week ahead can make all the difference and help keep costs down. Batch cooking when you have the time can make evenings easier and will save you falling back on a take away when time is short. Opt for healthier versions of family favourites like burgers made from lean meats like turkey or even fish such as tuna, but hold on the cheese and enjoy with creamy avocado or a tangy salsa instead.

Dinner recipe suggestions
Lemon & thyme turkey burgers
Tangy tuna burgers
Big-batch Bolognese
Fuss-free lasagne
Family meals: Chicken & veg casserole

Working mum? Energise your day with Kerry's top tips.

Are you a working parent? Tell us your tips for staying energised when the going gets tough...

Men

0

Healthy snacking

Are you a serial snacker? Do you find it impossible to sit on the sofa without a bumper bag of crisps, or can't get through the 9-5 without a nibble on something naughty? Well, there's no need to deprive yourself with our low-fat, better-for-you bites.

Dare to dip

Easy to eat, moreish and often high in fat - don't let deceptive dips be your downfall. Swap creamy, cheesy, calorific types for healthy versions packed with whole foods, veg or your favourite fish.

• Edamame & chilli dip with crudités
• Smoked mackerel dip
• Smoky chipotle pepper salsa
   

A liquid lift

Put down the chocolate and fill up with super smoothies. Throw in as much fruit as you like and not only will you be calming sugar cravings, you'll be getting a good dose of your five-a-day too.

• Mango & banana smoothie
• Cranberry & raspberry smoothie
• Breakfast smoothie
• More smoothie recipes
• How to make the perfect smoothie

Nice not naughty

We all need a treat from time to time and we can literally have our (slice of) cake and eat it with these lovely, light recipes. Perfect to revive you from the afternoon lull.

• Banana & blueberry muffins
• Lime & chilli pitta crisps
• Skinny chocolate & cranberry muffins
• Fruity teacake

Low-fat fish

Simple fish favourites make great healthy, flavourful snacks - pop some in your lunchbox and enjoy throughout the day.

• Prawn spring roll wraps
• Easy salmon sushi
• Smoked mackerel loaded leaves

Stick it to me

Next time you turn on the telly, reach for some healthy snacks on a stick. These bite-sized beauties will satisfy a whole lot more than the usual high sat-fat faves.

• Teriyaki tuna skewers
• Prosciutto & celeriac twists
• Chicken skewers with cucumber & shallot dip

 

Men

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Spotlight on... low-salt diets

Moderation is key when it comes to salt consumption. Nutritionist Jo Lewin discusses recommended daily allowances, foods to avoid and the health implications of a low-salt diet.

Salt is one of the simplest, most important ingredients on the planet. However, with the increase in consumption of processed foods, excessive salt consumption has become a risk to our health. The ability of the simple white crystals to preserve food founded civilisations and continues to be integral in the kitchen - simply imagine a world without pickles!
 

Fascinating facts...
It is believed Roman soldiers were paid with salt; the word salary derives from the Latin salarium possibly referring to the money given to soldiers so they could buy salt.
The term 'salt of the earth' refers to those with 'great worth and reliability'.
 

Salt and blood pressure...

Salt is made up of sodium chloride. Too much sodium can be harmful to our health and should only be eaten in small amounts. Salt contributes to high blood pressure. Having high blood pressure increases the risk of developing coronary heart disease or having a heart attack. It is the sodium in salt that contributes to high blood pressure by disrupting the balance of electrolytes (potassium, sodium, chloride and magnesium) in the body. Most people eat far more salt than they need.

 

Salt RDA

It is recommended that adults have no more than 6g of salt a day or 2.4g of sodium (less for children). That's about one teaspoonful. There is sodium in all types of salt whether it is salt in grains, crystals or flakes. Approximately three-quarters of the salt we eat is 'hidden' in packaged/processed foods.

From December 2014 all food labels are required to only list salt - this makes it easier for us to understand how much salt is in a product. Previously salt was often labelled as sodium, which required us to calculate the salt equivalent - this can be done by multiplying the sodium amount by two and a half, e.g. 0.5g sodium x 2.5 - 1.25g salt.

 

Salt & sodium per 100g

	High salt	Medium salt	Low salt
Salt (g) per 100g	More than 1.5g	Between 1.5-0.3g	Equal to or less than 0.3g
Sodium (g) per 100g	More than 0.6g	Between 0.6-0.1g	Equal to or less than 0.1g

Information on salt intake recommendations for children of different ages.

Health Implications

Cardiovascular disease includes coronary heart disease (angina and heart attack) and stroke. It is the most common cause of death in the UK. People with high blood pressure - known as hypertension - have a higher risk of having a heart attack or stroke. The only way of knowing if you have high blood pressure is to have it measured by your doctor. A blood pressure reading below 130/80mmHg is considered to be normal.

If you are experiencing symptoms of headaches, breathlessness, nose bleeds or problems with sight it is advised you go to your GP to check your blood pressure. For more information visit www.bhf.org.uk

If you have high blood pressure, it is essential to try and control it. Even reducing your blood pressure by a small amount can lower your risk. You can do the following things:

• Do more physical activity
• Keep to a healthy weight
• Cut down on salt
• Cut down on alcohol
• Eat more fruit and vegetables

Tips for reducing salt intake

• Omit salt when you are preparing food and taste before you season
• Learn to enjoy the flavours of unsalted food -€“ you will find that within a few weeks your taste buds will get used to it.
• Try low salt substitutes (various brands available online or from health shops).
• Try flavouring foods with pepper, garlic, herbs, spices and lemon juice instead of salt
• Read food labels carefully to determine the amounts of salt (sodium) and learn to recognise ingredients that contain sodium e.g. soy sauce, brine, mono sodium glutamate, baking soda.
• Look for words that can signal high salt content such as barbecued, broth, marinated, pickled and smoked.
• Cut down on processed foods that contain a lot of salt

 

Examples of foods where some brands or recipes are high in salt	Foods that are often high in salt
Baked beans	Anchovies
Breakfast cereals	Bacon
Bread products, such as crumpets, bagels, ciabatta	Cheese
Cooking & pasta sauces	Dry roasted nuts
Crisps & salted nuts	Gravy granules and stock cubes
Instant noodles	Ham
Packet/canned soup	Olives
Pizza	Pickles
Ready meals	Prawns
Sandwiches	Salami
Sausages & burgers	Salt fish
Tomato ketchup, Mayonnaise, etc...	Smoked meat & fish
	Soy sauce

Strike a balance

The occasional dip into some salted crisps, olives or smoked salmon isn't going to harm you as the body monitors salt levels and excretes excess in our urine. Use salt judicially, reducing the amount in your diet progressively so you learn to live with less.

Reduced salt alternatives

These contain less salt than the standard product, but they are not sodium free. Because these alternatives taste salty, they don't help you get used to less salty flavours. It's better to gradually reduce the amount of salt you eat until finally you eat hardly any added salt at all. If you are doing high levels of physical activity or are in a hot climate which means you are likely to be losing a certain amount of sodium through perspiration then your salt needs may vary. If you are unsure please consult your GP.

Reduced salt alternatives are not suitable for some people so always check with your doctor before using these products.

 

Recipes

Try and cook more meals using basic ingredients for example meat, fish, vegetables, pulses and beans instead of eating processed foods or ready meals.

Using herbs and spices to flavour foods will reduce the need for salt content:
Spice-rubbed haddock fillets on orange & parsley couscous
 

Lovely low-salt salads make a healthy supper and increase vegetable intake:
Avocado & leaf salad

Family friendly supper ideas:
Salmon & ginger fish cakes
Mexican chicken stew
Spiced parsnip shepherd's pies
Ricotta & basil pizza bread

Want to try making your own bread?
Sesame flatbreads
Wholemeal flatbreads

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Jo Lewin works as a Community Nutritionist and private consultant. She is a Registered Nutritionist (Public Health) registered with the UKVRN. Visit her website at www.nutrijo.co.uk or follow her on Twitter @nutri_jo.

This article was last reviewed on 6 May 2016 by nutritional therapist Kerry Torrens.

A registered Nutritional Therapist, Kerry Torrens is a contributing author to a number of nutritional and cookery publications including BBC Good Food magazine. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT).

All health content on bbcgoodfood.com 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. If you have any concerns about your general health, you should contact  your local health care provider. See our website terms and conditions for more information.

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How to make the perfect smoothie

Cassie Best shares her top tips on how to make your smoothies delicious and nutritious every time, with healthy recipe ideas and new flavour combinations.

A vitamin-packed smoothie is a great way to start the day, or works as the perfect afternoon pick-me-up. Make your smoothies delicious and nutritious every time with these simple suggestions.
 

Smoothie makers – which should I buy?

Individual blitz-and-go blenders are designed for quickly making smoothies. Read our roundup of the best bullet blenders, from cheap and cheerful buys to family-friendly machines. Alternatively, a standard blender will also do the job. Check out our review of the best all-purpose blenders.

The right smoothie ratios

Start your smoothie with two mugfuls of a liquid base. This can be milk, or a dairy-free alternative such as soya or almond milk, natural or flavoured yogurt, fruit juice, or for a tropical flavoured smoothie, low-fat coconut milk or coconut water. It's important to add the liquid to your blender before adding the fruit, as this will prevent the blade from getting damaged. 

Next, add about three quarters of a mug of your chosen fruit. Banana is a great base flavour for any smoothie, and will give you a lovely creamy texture. Other fruits that work well are berries, mango, peaches, plums, nectarines, grated apple or pear, and melon. You may have to add more fruit or liquid, depending on the type of fruit you choose. Play around until you have a texture you like. Add a squeeze of honey, maple syrup or agave syrup if your smoothie needs it, and finally add a few ice cubes to the blender for a thick and frosty smoothie. 

Smoothie combination ideas

Mango & banana smoothie
Coconut & banana smoothie
Creamy mango & coconut smoothie
Super berry smoothie
Forest fruit & banana smoothie
Kale & avocado smoothie

Freeze your fruit

If you want to make smoothies regularly, it's a great idea to stash some fruit in the freezer. Not only will they retain their nutritional value and flavour, they will instantly chill your smoothie, so there's no need to add ice. Before your bananas have a chance to turn brown in the fruit bowl, peel and slice them, then freeze on a sheet of baking parchment on a tray until solid. You can then store in sandwich bags and throw into your blender whenever you need them. Even fruits that don't usually freeze well, like strawberries and melon, are okay to freeze if you're using them in a smoothie. Most supermarkets now sell frozen smoothie packs, which are often great value and give you a good mixture of fruit. 

Extras to add to your smoothie

Once you've mastered the basics, try adding different flavours to your basic recipe. Add a spoonful of cocoa powder, cinnamon, grated nutmeg or vanilla essence before blending, or give your smoothie some texture with a sprinkle of flaxseeds, toasted chopped nuts or whole oats. Not only will it taste great, it will keep you fuller for longer too.

Alternative smoothie recipe ideas

Banana, honey & hazelnut smoothie
Vegan tofu smoothie
Turmeric smoothie bowl
Minty pineapple smoothie

How to make healthier smoothies

If you haven't tried a smoothie made from a mixture of fruit and vegetables before, you may be surprised by the flavour. The sweetness of fruit blends well with lots of vegetables and makes for a delicious and super-nutritious drink. Try making a green smoothie with coconut water, grated apple, kiwi, banana and spinach. Other vegetables which work well are grated beetroot or carrot, kale, tomatoes and avocados.

If you're having a smoothie for breakfast or lunch, make it a more rounded meal by adding some protein. A spoonful of protein powder, peanut or other nut butter, or some tofu will blend well with your smoothie and give you an essential protein boost. Contrary to what you may have seen in Rocky, raw eggs are not a good option – we absorb the protein in eggs much better when they are cooked.

Healthier smoothie recipes

Peach melba smoothie
Avocado & strawberry smoothie
Vitamin booster smoothie
All our healthier smoothie recipes

For easiest ever smoothie ideas, watch our video:

 

Smoothie recipes and tips

Our best ever smoothie recipes
Easiest ever smoothie bowl video recipe
Smoothie recipe infographic: Three easy ideas
The best bullet blenders
Best smoothie recipes for kids
How to choose the best ingredients for smoothies

Are you a fan of a smoothie? What do you put in yours? Add your comments below...

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Alternative grains

Grains offer a wealth of health benefits, plus they're filling and a good source of fibre. Nutritional Therapist Kerry Torrens recommends the best grains for you.

If you're vegetarian...

Getting enough protein is important if you avoid meat and fish. Quinoa, a grain-like seed, has a higher protein content than most other grains, and contains all the essential amino acids you need making it equivalent to milk or soya. That's not all, quinoa is a good source of iron and calcium - so it's ideal for young adults and children who choose to follow a vegetarian diet. Other grains to include are wild rice which is richer in protein than brown rice and contains more of the immune-friendly mineral zinc. Farro and spelt are both ancient forms of wheat and make good vegetarian choices because they supply more protein as well as fibre than the modern wheat varieties.

 

If you've got raised cholesterol...

If your cholesterol levels are high, opt for barley or oats. They contain powerful compounds called beta-glucans which help lower cholesterol in the blood, especially the bad cholesterol known as low density lipoprotein (LDL). Buckwheat is another heart-healthy option, because it contains rutin, a compound that protects against the effects of high cholesterol. It's rich in magnesium, which relaxes blood vessels and helps keep blood flowing.

 

If you avoid gluten...

People with coeliac disease react against gluten, a protein found in certain grains, including wheat, rye and barley. The good news is there are a number of options that are naturally gluten-free. One popular choice is rice flour, which can be used to make puddings and biscuits, as well as for thickening sauces. It's also worth checking out teff. This is a grass seed, and although relatively new to our shelves, it's been used for centuries in its native North Africa. As a flour, teff can be used as a substitute in bread and other baked goods. Also try millet, amaranth and quinoa - millet is rich in protein and low in starches making it easy to digest. It's also a great source of silicon which helps promote healthy hair and nails. Amaranth supplies the amino acid lysine, which is absent from most cereal grains - and being a good source of calcium it helps support strong healthy bones.

 

If you need an energy boost...

Avoid foods made with white refined flour, and select whole-grain versions that are rich in the B vitamins your body needs to convert food to energy. Bulghar is a form of whole wheat which has been parboiled and dried, making it a quick and easy option for a filling lunchtime salad. As well as supplying energising B vitamins, it's high in fibre, which helps to sustain vitality levels right through the afternoon. Looking for a different grain for that kick-start? Then opt for kamut - the kernels are twice the size of common wheat and the grain supplies more protein which means it keeps you fuller for longer.

 

If you have blood sugar problems...

It's important to supply the body with the key nutrients needed for managing blood sugar levels. Whole-grains are a good source of magnesium, a mineral needed for the release of insulin, the hormone which manages levels of glucose - the sugar we use for energy. Oats, rye and barley are all good options, as well as brown rice and buckwheat. Alternatively, opt for sorghum, not only does it supply magnesium but it contributes protective compounds which help prevent the damage that leads to some of the health problems associated with poor blood sugar control. Sorghum flour can be substituted for wheat flour in bread and bakes and is used in many gluten-free products.

 

If you're watching your weight...

The popularity of high protein diets has meant many slimmers shy away from grains because of their carb content. However, some grains, such as rye, don't cause the insulin rise associated with wheat, making it easier to avoid the appetite swings and dips that lead to snacking and craving. Studies also suggest that rye keeps you fuller for longer, so swap to rye bread at breakfast or lunch to help fend off those snack attacks between meals.

Other useful grains for controlling your appetite and minimising blood sugar swings include oats and brown rice. Try replacing your mid-morning biscuits with oat cakes and accompany lunch with a portion of brown rice instead of bread or pasta.

 

If you suffer hormone havoc...

As well as being nutrient-dense, whole-grains contain compounds called lignans which have a weak hormone-like effect - so including whole-grains like rye, oats, wheat or barley may help you achieve a better hormonal balance. These grains are also valuable sources of vitamin B6 which plays a key role in managing hormones and alleviating pre-menstrual symptoms like bloating, mood swings and period pains. Try adding a tablespoon of wheat-germ to your breakfast cereal or smoothie - as well as being rich in B vitamins, including B6, it's an excellent source of vitamin E, another key vitamin for regulating hormones.

 

Recipe suggestions

Quinoa
Herby quinoa, feta & pomegranate salad
Quinoa rice pilau with dill & roasted tomatoes

Wild rice
Winter pilaf
Wild rice, chestnut & squash stuffing

Spelt
Spelt & wild mushroom risotto
Pearled spelt salad with peas & gooseberries

Barley & oats
Cinnamon porridge with banana & berries
Barley, chicken & mushroom risotto

Buckwheat
Teriyaki prawns & broccoli noodles
Cinnamon buckwheat pancakes

Rice flour
Creamy tarragon chicken bake
Shortbread

Bulghar
Glazed salmon with green bean & bulghar salad
Harissa-spiced chicken with bulghar wheat

Rye
Smoked salmon & avocado on rye
Mixed seed bread

All grains can be purchased from either supermarkets, health food shops or online.
 

Kerry Torrens is BBC Good Food magazine's nutritional therapist.

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