Food

'Porridge oats are cheap and contain lots of vitamins, minerals and fibre. Make porridge with semi-skimmed, 1% or skimmed milk, or water. If you usually add salt or sugar, try adding a few dried apricots or a sliced banana for extra flavour instead. ' - http://www.nhs.uk/change4life/pages/breakfast-game-porridge-fruit-juice.aspx

'Keep a stock of foods that are easy to grab on the way out in the morning, such as apples, pears, satsumas, bananas, mini bags of dried fruit and unsalted nuts, cartons of fruit juice and slices of fruit bread. ' - http://www.nhs.uk/Change4Life/Pages/breakfast-game-fresh-fruit.aspx

Saturated fat - http://www.nhs.uk/Change4Life/Pages/facts-about-fat.aspx

Saturated fat is the 'bad' type of fat and the one that we need to really watch in our diets. Saturated fat can really build up in the system, eventually leading to high blood cholesterol and increasing the chances of developing heart disease. Unfortunately, it is also found in lots of foods.
These are some of the foods to watch out for which are high in saturated fat:
Processed meat like burgers and sausages
Butter, ghee and lard
Cream and ice cream
Cheese
Pastry
Cakes and biscuits
Chocolate
Coconut oil and palm oil


Unsaturated fat

Unsaturated fat is a more healthy kind of fat, and we need to make sure we have some in our diets. This is because it helps us absorb vitamins and can actually help to reduce cholesterol, as well as giving us essential fatty acids that our bodies need. However, we still need to be careful – we don’t need too much in our diet to keep us healthy, so it’s best to have in small doses.
Here are some of the foods you can find unsaturated fat in:
Oily fish like mackerel, salmon, trout and sardines
Avocados
Nuts and seeds
Sunflower oil
Olive oil
Vegetable oil


http://www.nhs.uk/Change4Life/pages/five-a-day-facts.aspx
'Did you know carrots used to be purple?
Well they did, until the sixteenth century when farmers in Holland started to plant orange crops in honour of the Dutch hero, William of Orange'

Did you know?
Kiwi fruits have as much vitamin C in them as oranges.

What about potatoes? Do they count as one of my 5 A DAY?

Potatoes are a vegetable, but they don't count towards your 5 A DAY.
Potatoes are classified nutritionally as a starchy food. That’s because when eaten as part of a meal, they are generally used in place of other sources of starch, such as bread, pasta or rice.
Potatoes are a good source of energy, fibre, B vitamins and potassium. Although they don’t contain much vitamin C compared to other vegetables, in Britain we get a lot of our daily vitamin C from potatoes because we eat so many.


http://www.nhs.uk/livewell/winterhealth/pages/healthywinter.aspx
'5. Have a hearty breakfast
Winter is the perfect season for porridge. Eating a warm bowlful on a cold morning isn’t just a delicious way to start your day, it also helps you to boost your intake of starchy foods and fibre, which give you energy and help you to feel fuller for longer, stopping the temptation to snack mid-morning. Oats also contain lots of vital vitamins and minerals.
Make your porridge with semi-skimmed or skimmed milk or water, and don’t add sugar or salt. Add a few dried apricots, some raisins, a sliced banana or other fruit for extra flavour and to help you hit the five-a-day target.'


http://www.nhs.uk/Livewell/loseweight/Pages/Healthybreakfasts.aspx
Porridge made with semi-skimmed milk topped with a selection of dried fruits

'Oats are a good source of insoluble fibre and may help to reduce the amount of cholesterol in the blood. Oats also release energy slowly, making you feel fuller for longer'
Boiled egg with wholemeal toast and low-fat spread
Eggs are a good choice as part of a healthy balanced diet. They are a good source of protein, minerals and vitamins A, D and riboflavin. Wholemeal bread contains B vitamins, vitamin E, fibre and a wide range of minerals. White bread also contains a range of vitamins and minerals, but it has less fibre than wholegrain, wholemeal or brown bread.


http://www.nhs.uk/Change4life/Pages/diet-fibre-swap.aspx
Foods containing lots of fibre fill us up for longer, so we’re much less likely to overeat.
Fibre is found in fruit and veg – where possible eat the skin as well to get even more fibre, for example apples and potatoes.
Try snacking on a small handful of unsalted nuts and seeds.
You could add some baked beans to your baked potato (and if you keep the skin on your baked potato that adds to your fibre intake too).


http://www.nhs.uk/Change4Life/Pages/diet-fibre-facts.aspx
Fibre is only found in food from plants e.g. fruit and veg, seeds, grains, wholegrain bread, brown rice and pasta, oats, beans, peas and lentils.
Fibre helps prevent constipation and clears the gut so that nasty substances don’t hang around for so long.
Fibre can help to reduce blood cholesterol.
And because foods with fibre fill us up for longer, we’re much less likely to overeat.