Watch your portion sizes! Keep hydrating!! Today it’s all about ‘Portion’ size. I eat well, I have very minimal processed foods, eat Organic where I can, but I do like a full plate! But how much you eat is just as important as what you eat. The truth is if we eat the right foods, we shouldn’t have the need to calorie count, but it isn’t ever that easy, so by having larger portions you must be mindful of the calorie content! I’ve never been a fan of using a smaller plate or bowl to help control my portions, but it does work, and what that then does is educates you in what a real portion size is, then you can work out what else you can load your plate with, like nutrient-rich foods, such as fruits and vegetables. Remember though eating too little also impacts on your health! Please visit https://www.bda.uk.com/foodfacts/portionsizesfoodfactsheet.pdf for a brilliant factsheet on portion sizes. Eat more vegetables and fruits Obviously getting your portion sizes right, is just as important as what you eat! We all know that vegetables and fruits are good sources of vitamins and minerals, and in the main low in calories and rich in dietary fibre (keeping regular again). It is also well known that vegetables and fruits, like other plants or plant-based foods, contain many properties that may help prevent cardiovascular disease. Also incorporating much more fruit and vegetables into your diet will help you cut back on higher calorie foods. Eat more whole grains Whole grains are great sources of fibre and other nutrients that play a role in regulating blood pressure and heart health. The easy way to do this is by making simple substitutions for refined grain products. Later I will be telling you how to recognise whole grain foods, as opposed to foods that claim to contain ‘whole grain goodness’ when they actually don’t! and give you the top 5 to regularly have in your diet. Reduce or cut out unhealthy fats Reducing the amount of saturated and trans fats you eat is an extremely important step to reduce your blood cholesterol and lower your risk of cardiac disease. Again as we get into the challenge I will tell you the best ‘fats’ to get into your diet, and the ones to avoid! and give you the top 5 to regularly have in your diet. Were you aware that there is benefits around an ‘occasional glass of red wine’ and dark chocolate, How exciting is that, so much more to follow.