Angela Dowden: Setting your New Year nutritional goals

Every January most of us determine to improve our eating habits and follow a healthier lifestyle. But if we set ourselves unrealistic goals we may not be able to find the motivation to succeed. Fortunately, the resolutions that really work are those that are eminently possible to follow!

Here are some small changes that will bring big results:

Add more whole grains to your diet

By consuming 3 portions of whole grains a day you can help to reduce your risk of coronary heart disease and certain cancers. The fibre they contain also keeps the bowels functioning normally and can reduce hunger by helping to fill you up. A portion is one slice of wholemeal bread, 2 heaped tablespoons of boiled brown rice, 1 x Shredded Wheat or Weetabix, or 2 x rye crisp breads.

Learn the latest ‘satisfying’ tricks

Scientists are finding out more about what helps us feel full, and how to do this on fewer calories so we can maintain a healthy weight more easily. Key tricks are eating foods that have a high volume and/or bulk because they have air or water included – for example soups, popcorn, casseroles and foods with a whipped mousse texture. Protein is also filling so don’t skimp on lean meat and fish.

Start the day with a filling, low fat breakfast

Studies have shown that breakfast eaters are generally slimmer than those who go without. Research has shown that both high protein and high carbohydrate foods can help keep the appetite satisfied, so choose options such as cereal with reduced fat milk or yoghurt, whole grain toast, a boiled egg or tomatoes.

Enjoy your diet

It’s important that food brings you pleasure – if it doesn’t you’ll find it hard to stick to your healthy eating regimen. Include a few of your favourite sweet treats every now and then. For an even healthier, lower calorie option swap sugar in your cooking and baking for Canderel granules and swap sugar in your hot drinks for Canderel tablets.