Always start your day with breakfast
Breakfast energizes you for the day ahead, kick starting your metabolism.
If you skip breakfast, blood sugar levels drop leading to lethargy, fatigue, poor concentration and irritability.
There should be no forbidden foods; you just have to be smart about how often and how much of them you eat. Only if your diet is unbalanced and contains too much ‘less good’ food will it become unhealthy.
Providing vitamins, minerals and fibre - adults should aim to have 5 portions of fruit and vegetables every day.
Eat little and often, about 5 - 6 times a day to sustain energy levels. This helps avoid the big swings associated with eating large meals and then going too long before eating again, which causes big drops in blood glucose levels and generates hunger.
If you keep portion sizes reasonable, it's easier to eat the foods you want and stay healthy. For example the recommended serving of cooked meat is 3 ounces (similar in size to a deck of playing cards).
We only require a little salt in our diet and this can be obtained within most foods we already consume. The sodium found in salt is associated with high blood pressure and can increase the risk or heart disease and stroke
Remember, water keeps your body hydrated and is critical to the proper functioning of every major system in your body.
Eat foods that are low in sugar, fat and salt, and high in fibre. The most healthy snack and easiest to prepare is fresh fruit.
As a good source of omega 3 polyunsaturated fatty acids, there is good evidence that eating oily fish at least twice a week reduces the risk of heart disease
A good source of energy, fibre, calcium, iron and B vitamins - wholemeal bread, pasta and brown rice are particularly good sources of fibre and make you feel full, helping you to stop overeating.
“Carb loading” before an event like the Dubai 10 Km run will help you keep going that little bit longer through higher than normal muscle glycogen stores.