Aim to eat at least 5 portions of fruit and vegetables every day:

• Fresh, frozen, canned and dried fruit or vegetables and fruit or vegetable juices, all count.
• A portion is about 80g.
• Enjoy fruit and vegetables with meals and/or as snacks.
• Watch out for sugar or syrup in some canned fruits and vegetables, and for salt in some canned vegetables.
• Fruit juice counts as only 1 portion a day, however much you drink.
• Beans and pulses count as only 1 portion a day, however much you eat.
• Try to include lots of different varieties of fruit and vegetables.
• Try to avoid adding fat or rich sauces to vegetables.

Aim to eat at least 5 portions of fruit and vegetables every day:

• Fresh, frozen, canned and dried fruit or vegetables and fruit or vegetable juices, all count.
• A portion is about 80g.
• Enjoy fruit and vegetables with meals and/or as snacks.
• Watch out for sugar or syrup in some canned fruits and vegetables, and for salt in some canned vegetables.
• Fruit juice counts as only 1 portion a day, however much you drink.
• Beans and pulses count as only 1 portion a day, however much you eat.
• Try to include lots of different varieties of fruit and vegetables.
• Try to avoid adding fat or rich sauces to vegetables.

Skipping meals on a regular basis, particularly breakfast, disturbs the body’s metabolism and can affect the way that you feel in a variety of different ways.

It can also make it more difficult for you if you are trying to lose weight. Try to establish a regular eating pattern with no longer than 3 or 4 hours between meals and snacks if you want to improve your weight loss results.

Skipping meals on a regular basis, particularly breakfast, disturbs the body’s metabolism and can affect the way that you feel in a variety of different ways.

It can also make it more difficult for you if you are trying to lose weight. Try to establish a regular eating pattern with no longer than 3 or 4 hours between meals and snacks if you want to improve your weight loss results.

Most people would benefit from eating less saturated fat. This is the type of fat found in many common foods including meat and dairy products and in many processed foods. Eating too much fat in general may contribute to weight gain so it is best off avoided.

Most people would benefit from eating less saturated fat. This is the type of fat found in many common foods including meat and dairy products and in many processed foods. Eating too much fat in general may contribute to weight gain so it is best off avoided.

Most people would benefit from eating less saturated fat. This is the type of fat found in many common foods including meat and dairy products and in many processed foods. Eating too much fat in general may contribute to weight gain so it is best off avoided.

Most people would benefit from eating less saturated fat. This is the type of fat found in many common foods including meat and dairy products and in many processed foods. Eating too much fat in general may contribute to weight gain so it is best off avoided.

Nearly every cooking process reduces the nutritional value of foods but you can increase the amount of macro- and micronutrients in your meals by opting for boiled or baked options rather than frying. Options like crisps and chips are often high in fat and oil which will hinder weight loss progress.>

Nearly every cooking process reduces the nutritional value of foods but you can increase the amount of macro- and micronutrients in your meals by opting for boiled or baked options rather than frying. Options like crisps and chips are often high in fat and oil which will hinder weight loss progress.>

All dietary fat that is more calorie-dense than protein and carbohydrates could lead to weight gain.

All dietary fat that is more calorie-dense than protein and carbohydrates could lead to weight gain.

If we produce too much insulin, by eating too many starchy foods, our bodies go into fat storage mode. If we continue, as per government advice, to eat starchy foods such as bread, cereals, rice, pasta and potatoes in every meal, we will over-produce insulin resulting in weight gain.

If we produce too much insulin, by eating too many starchy foods, our bodies go into fat storage mode. If we continue, as per government advice, to eat starchy foods such as bread, cereals, rice, pasta and potatoes in every meal, we will over-produce insulin resulting in weight gain.

Whole grains increase metabolism, may help promote weight loss. Whole grains, such as brown rice, may help weight loss by decreasing calories retained during digestion. Examples of refined grains include white rice, white bread, and white flour.

Whole grains increase metabolism, may help promote weight loss. Whole grains, such as brown rice, may help weight loss by decreasing calories retained during digestion. Examples of refined grains include white rice, white bread, and white flour.

Eating just one portion of pulses a day helps weight loss by making you feel fuller and also reduces "bad" cholesterol.

Eating just one portion of pulses a day helps weight loss by making you feel fuller and also reduces "bad" cholesterol.

Deep fried or battered food may taste good to some of us but it is impossible to ignore the fact that they can contain a staggering amount of fat and not only do fried foods spell DISASTER for any weight loss plan but also they are also absolutely terrible for our health. If you are going to fry foods, look at low calorie spray options and try to make this a treat. We appreciate that it is difficult when the majority of restaurants serve fried food but making a conscious decision to request steamed or baked options will help you lose weight quicker.

Deep fried or battered food may taste good to some of us but it is impossible to ignore the fact that they can contain a staggering amount of fat and not only do fried foods spell DISASTER for any weight loss plan but also they are also absolutely terrible for our health. If you are going to fry foods, look at low calorie spray options and try to make this a treat. We appreciate that it is difficult when the majority of restaurants serve fried food but making a conscious decision to request steamed or baked options will help you lose weight quicker.

Sugar may very well be the single worst ingredient in our diets today. It is making people fat, unhappy and unhealthy. However, most people aren't pouring all that sugar on top of their food - they are getting it from processed foods.

Interestingly, breakfast cereals are some of the most commonly consumed processed foods that are high in added sugars. Starting the day with a high-sugar breakfast cereal will spike your blood sugar and insulin levels. A few hours later, your blood sugar may crash, and your body will crave another high-carb meal or snack, thus creating a vicious cycle of overeating. Always check the ingredients of the cereals that you are eating if they are part of your diet.

Foods high in added sugar include soft drinks, sweets, jams, cake, puddings, biscuits, pastries and ice-cream. If you eat foods and drinks containing sugar, eat them mainly at mealtimes rather than in between meals, to reduce the risk of tooth decay as well as weight loss and health reasons.

Sugar can count for a lot of additional calories during the day, especially if you add sugar to every drink.

Foods high in added sugar include soft drinks, sweets, jams, cake, puddings, biscuits, pastries and ice-cream. If you eat foods and drinks containing sugar, eat them mainly at mealtimes rather than in between meals, to reduce the risk of tooth decay as well as weight loss and health reasons.

Sugar can count for a lot of additional calories during the day, especially if you add sugar to every drink.

Drinking water helps boost your metabolism, cleanse your body of waste, and acts as an appetite suppressant. Also, drinking more water helps your body stop retaining water, leading you to drop those extra pounds of water weight.

In climates such as in the UK, we should drink about 1.2 litres (6 to 8 glasses) of fluid every day to stop us getting dehydrated.

Drinking water helps boost your metabolism, cleanse your body of waste, and acts as an appetite suppressant. Also, drinking more water helps your body stop retaining water, leading you to drop those extra pounds of water weight.

In climates such as in the UK, we should drink about 1.2 litres (6 to 8 glasses) of fluid every day to stop us getting dehydrated.

Alcohol is high in calories and can lead to weight gain. It increases appetite, triggers impulsive snacking and alters fat distribution in the body

Alcohol is high in calories and can lead to weight gain. It increases appetite, triggers impulsive snacking and alters fat distribution in the body

Alcohol is high in calories and can lead to weight gain. It increases appetite, triggers impulsive snacking and alters fat distribution in the body