Eat well - stay well

Diets are dangerous. Going on a diet inevitably means that you're going to come off it! It's much better to find a system that's sustainable. Food is the fuel that powers everything you do. The ideal mix of nutrients in the body is around 55-60% carbohydrates, 30% fat and 20% protein. If you're exercising a lot, you need to eat more, but don't change the basic mix. Your body can't deal with more protein or fat - it just stores it as excess weight.
People often equate fitness with thinness, but you can be very fit without being thin. If you get too thin, you can't call yourself fit, so it's vital to eat well in order to stay healthy.

Boost your energy intake

Carbohydrates naturally boost energy levels. Fot a fast-food fix, grab a banana, a low-fat sandwich or a muffin topped with strawberries and a little low-fat Greek yogurt. For long-term energy, try a jacket potato, it's high in fibre and very low in fat . Avoid butter or cheese and top it with baked beans, cottage cheese or tomatoes instead. Pasta with tomato sauce or pesto is also a great booster.

Keep your balance

Feeling healthy and strong is also about learning to listen to your body, Banning things isn't working, because it will make you crave for them. That's why diets are dangerous - going "on" a diet inevitably means you're going to come off it!
It's much better to find a system you can sustain. Nothing is bad for you unless it's in excess. Eat chocolate whenever you want to, but find the discipline to stop at a few squares. Biscuits with your cup of tea? Fine! But don't eat the whole tin in one go!  It works best to eat little and often, so breakfast, lunch, dinner and two snacks in between. Stay away from fatty things like cream, butter and red meat.

Eat filling but not fattening snacks in hungry moments;

• Fruit - the ultimate healthy snack. Eat as much of it as you like - it's 50% water, high in vitamins and packed with carbohydrates. Eat a range of colours and avoid avocados, which are high in fat.
• Dried fruit -  acompact source of many vitamins and minerals, and a great fibre provider. Try dried apricots, raisins, prunes and sultanas, which are all high in iron and potassium.
• Raw vegetables - again, eat as much as you like - they're high in carbohydrates, vitamins, minerals and fibre. Try carrots or celery sticks.
• Pitta bread - delicious fillings include low-fat hummus or salad, and grilled vegetables mixed with pesto or olive tapenade.
• Rice cakes - eat unsalted rice cakes on their own or top with fresh fruit or cottage cheese.
• Bagels - spread an onion bagel with a thin layer of low-fat cream cheese, cottage cheese with chives or low-fat vegetable paté. Cinnamon and raisin bagels  toasted and topped with banana or low-sugar, high-fruit jam.
• Pretzels - an excellent source of carbohydrates, it's best to avoid those that are heavily salted.
• Popcorn - a healthy snack, as long as it's not coated with oil, butter or salt. Try making it yourself and flavouring it with paprika, soya sauce or tabasco, or cinamon or nutmeg, if you have a sweet tooth.
• Breadsticks - These can be eaten on their own or dipped into low-fat hummus or tzatziki.
• Yogurt - Plain, low-fat yogurt makes a sweet treat mixed with fresh or dried fruit, fruit purée, nutmeg or cinnamon. Use it as a salad dressing - low fat fromage frais and crème fraȋche also work well.

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