Fish for Omega-3s
Fish is naturally low in fat, yet is as high in protein as red meat6. What's more 'fatty fish' such as salmon, tuna, mackerel and sardines contain omega-3 fatty acids which are good for your heart and potentially also improve brain function while lowering blood pressure.
General recommendations are that you eat six ounces of fish a week, but no more than that of canned tuna. Current advice is to avoid shark and swordfish entirely due to the toxins in these fish7.
Veg out and stay young
Vegetables are a great way to bulk up your dinner, without bulking up your waistline. Loading up your plates with lots of lovely dark green and brightly coloured vegetables will help to fill you up and provide a super-healthy balance to more modest portions of protein and carbohydrates.
Fruit is something we should all incorporate into our diets for a whole host of health reasons. Apples have pectin, which will make you feel more full while limiting the fat absorption in your cells. Orange and grapefruit can boost your metabolism, while grapefruit will also lower your insulin levels and therefore reduce hunger pangs. Blueberries and other berries are packed with antioxidants to help your immune system8.
According to the International Journal of Food Science and Technology,
"Naturally occurring compounds impart bright colour to fruits and vegetables and act as antioxidants in the body by scavenging harmful free radicals, which are implicated in most degenerative diseases...
"Studies have established a positive correlation between the intake of fruits and vegetables and prevention of diseases like atheroscelerosis, cancer, diabetes, arthritis and also ageing. So pronounced has been their effect on ageing that they have been called 'fountains of youth'.9"