Madeleine Shaw's top 5 tips for healthy eating

Don't fall off the wagon just because January is over. Nutritionist Madeleine Shaw shares her top tips for eating smart
Eat smart: nutritional health coach Madeleine Shaw
Kate Lough2 February 2016

January is over, but that doesn't mean your healthy eating resolutions have to fly out the window. Madeleine Shaw, author of Get the Glow and creator of the Glow Guide App, urges everyone to #eatsmart rather than sticking to dull salads. Below, the nutritionist and wellness expert shares her top tips for healthy eating:

Don’t skip breakfast

If breakfast is the most important meal of the day, adding a portion of fruit into the mix is the perfect way to supercharge your day ahead. A handful of yummy berries can naturally sweeten a bowl of porridge, or popping a cup of strawberries in the blender with almond milk can whip up a quick and easy smoothie. Fun fact: As little as 7 strawberries (80g) provides your recommended daily amount of vitamin C!

Mid-morning Grazing

Keep a pot of raw fruit or chopped veggies on your desk, and munch on them when you feel tempted to reach for sugary snacks with your mid-morning cup of tea. Alternating between sugar snap peas, chopped carrots and a pot of mixed fruit will keep your energy levels up until lunchtime!

Double up on vegetables for lunch

Your lunch probably contains some veggies already, whether it’s a nourishing soup or some lettuce leaves next to a juicy chicken breast. To maximise your recommended daily intake, double the quantity of vegetables you would usually put in and try to find new ways to incorporate leafy greens, whether it’s wilting some spinach into your soup or adding some tomato to your avocado on toast.

Post workout raspberries

Planning the body’s recovery is just as important as your exercise plan. I like snacking on a punnet of raspberries or blending them into a shake, which is an ideal treat after a sweaty gym session. Phytochemicals in raspberries, which give them their ruby rich skin, guard against exercise-induced muscle damage (EIMD) and can help speed up recovery. So grab a handful of these little gems, and you might not feel as stiff the next morning.

Treat yourself

Everyone needs a sweet treat every now and again, but a fruit-based dessert can offer a light, refreshing and importantly naturally-sweet ending to dinner. Blueberries are bursting with nutrients - they’re packed with antioxidants like vitamin C, as well as being high in fibre. Add them to some yoghurt, or blend with some almond milk and chia seeds to make a blueberry flavoured chia pudding!

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