A sound mind in a sound body

It happens. The busier you are, the harder it is to find time to take care of yourself, but it is vital to have a healthy lifestyle.

There are some tips to be in good shape.

1. Eat regular meals and be on a balanced diet

Avoid skipping meals and space your breakfast, lunch and evening meal out over the day. This will help control your appetite and blood glucose levels. Working a long shift? Don’t be starving – have a quick snack.

2. Include some carbohydrates

The amount of carbohydrate you eat is important. Try to include those that are more slowly absorbed. Good choices include fruit and vegetables, pulses, starchy foods and some dairy foods.

3. Cut down on fat

Eat less fat, especially saturated fat. Unsaturated fats from sources like olive oil, sunflower oil, nuts are better for your heart. It is better to eat grill, steam or bake food instead of frying.

4. Try to eat five a day

Fruit and vegetables will give your body the vitamins, minerals and fibre it needs, and we should all aim to eat five or more portions a day in order to fill yourself up with nourishing meals.

5. Eat more pulses 

Beans, peas and lentils are lower in fat, high in fibre, cheap to buy and packed with nutrients. They may help to control blood fats such as cholesterol.

6. Eat more fish

All types of fish are healthy provided they’re not coated in batter or fried, but oily fish such as salmon and trout are particularly good. They are rich in omega-3 which helps protect against heart disease.

7. Cut down on salt

Aim to eat 6g of salt or less a day. Too much salt can raise your blood pressure, which can increase your risk of Type 2 diabetes, stroke or heart attack. Around 75 per cent of our salt intake comes from processed foods – so try to cut back on prepared foods, and try flavouring your food with herbs and spices instead of salt.

Bear in mind, how you look depend only on you, so don’t be lazy bones – work out and have healthy eating habits.