https://sairanutrition.co.uk/workshops-webinars daily 0.75 2026-04-02 https://sairanutrition.co.uk/workshops-webinars/from-confusion-to-confidence-managing-high-cholesterol-webinar monthly 0.5 2026-04-02 https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/40dc27ca-2bb8-44bb-946e-ef0ee3576e83/Saira-Nutrition-Headshot.webp Workshops & Webinars - From Confusion to Confidence: Managing High Cholesterol - Make it stand out Saira, Registered Associate Nutritionist https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/b02b540f-3175-4326-a9e2-d6de26ec90d4/Jaspreet+Pic.jpeg Workshops & Webinars - From Confusion to Confidence: Managing High Cholesterol - Make it stand out Jaspreet, Pharmacist, with a focus on weight management and metabolic health https://sairanutrition.co.uk/workshops-webinars/the-truth-behind-snacking monthly 0.5 2026-03-27 https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/67cb5df7-4640-4302-8dec-6b1f868b44ec/Saira-Laptop-image.jpg Workshops & Webinars - The Truth Behind Snacking: Simple Ways to Fuel Your Day - Make it stand out Saira, Registered Associate Nutritionist https://sairanutrition.co.uk/workshops-webinars/weight-management-programme monthly 0.5 2026-03-26 https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/858e3122-0b21-4a92-9671-7559f7c83dd1/Saira-Headshot.jpg Workshops & Webinars - Inside My Online 12-Week Weight Management Programme: How It Works & Client Experiences - Make it stand out Saira, Registered Associate Nutritionist https://sairanutrition.co.uk/workshops-webinars/fuel-your-body-menopause monthly 0.5 2026-03-26 https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/899b540e-fc07-4f66-8b3a-051ae85537ea/IMG_2493.jpeg Workshops & Webinars - Fueling Your Body to Thrive Through Menopause - Make it stand out Saira, Registered Associate Nutritionist https://sairanutrition.co.uk/workshops-webinars/navigating-emotional-eating monthly 0.5 2026-02-17 https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/5c065160-b5b3-4bd2-bae0-a7aef830cb78/IMG_5009.jpeg Workshops & Webinars - Navigating Emotional Eating - Make it stand out Saira, Registered Associate Nutritionist https://sairanutrition.co.uk/workshops-webinars/protein-plant-based-diet monthly 0.5 2025-12-12 https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/b6a96cb4-2e9e-476e-a83f-9440d13a7252/Screenshot+2024-02-19+154523.png Workshops & Webinars - Mastering Protein on a Plant-Based Plate - Make it stand out Saira, Registered Associate Nutritionist https://sairanutrition.co.uk/workshops-webinars/food-labels-webinar monthly 0.5 2025-06-18 https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/3588dd12-d4d3-4bc5-a384-c2763484eb51/Saira-Nutrition-Webinars.jpg Workshops & Webinars - Food Labels Webinar - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sairanutrition.co.uk/workshops-webinars/hydration-webinar-why57 monthly 0.5 2025-05-08 https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/5d493144-8e03-4b15-b007-fd070f47b569/Image_20240320_105013_132.jpeg Workshops & Webinars - The Hydration Webinar - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sairanutrition.co.uk/workshops-webinars/mtlmanup monthly 0.5 2025-05-06 https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/f2f50bdc-439e-4ec3-af4a-6ec577bc1145/Image_20240320_105013_132.jpg Workshops & Webinars - Man Up for Health - Wellbeing Event - Make it stand out Saira, Registered Associate Nutritionist https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/40753e04-3129-43f4-89d0-b0796c1f0173/IMG_2926.JPG Workshops & Webinars - Man Up for Health - Wellbeing Event - Make it stand out Shilpa, Hair and Scalp Specialist https://sairanutrition.co.uk/workshops-webinars/metimeldn-may monthly 0.5 2025-04-17 https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/f2f50bdc-439e-4ec3-af4a-6ec577bc1145/Image_20240320_105013_132.jpg Workshops & Webinars - Wellbeing Events by MeTimeLdn - Make it stand out Saira, Registered Associate Nutritionist https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/40753e04-3129-43f4-89d0-b0796c1f0173/IMG_2926.JPG Workshops & Webinars - Wellbeing Events by MeTimeLdn - Make it stand out Shilpa, Hair and Scalp Specialist https://sairanutrition.co.uk/workshops-webinars/eathealthy-spendless monthly 0.5 2025-03-14 https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/e285438f-1630-4041-859c-28be6762b50c/Image_20240320_105221_075.jpeg Workshops & Webinars - Eat Healthy, Spend Less Webinar - Make it stand out Saira, Registered Associate Nutritionist https://sairanutrition.co.uk/workshops-webinars/metimeldn-wellbeingevent monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/f2f50bdc-439e-4ec3-af4a-6ec577bc1145/Image_20240320_105013_132.jpg Workshops & Webinars - Wellbeing Events by MeTimeLdn - Make it stand out Saira, Registered Associate Nutritionist https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/40753e04-3129-43f4-89d0-b0796c1f0173/IMG_2926.JPG Workshops & Webinars - Wellbeing Events by MeTimeLdn - Make it stand out Shilpa, Hair and Scalp Specialist https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/ee6dec29-5c40-4a41-85d5-8fcfed0db831/ceef0e24-1c39-4a05-8698-19713a16da27.jpg Workshops & Webinars - Wellbeing Events by MeTimeLdn - Make it stand out Guest speaker: Gabriela Bocanete, Registered Health Coach, Speaker, Author, and Trainer https://sairanutrition.co.uk/workshops-webinars/navigatingmenopause monthly 0.5 2025-02-28 https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/f2f50bdc-439e-4ec3-af4a-6ec577bc1145/Image_20240320_105013_132.jpg Workshops & Webinars - Navigating Menopause: A Holistic Approach - Make it stand out Saira, Registered Associate Nutritionist https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/40753e04-3129-43f4-89d0-b0796c1f0173/IMG_2926.JPG Workshops & Webinars - Navigating Menopause: A Holistic Approach - Make it stand out Guest speaker: Shilpa, Hair and Scalp Specialist https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/daf2e635-940a-4017-ba63-9969a9afe0a7/Margaret+Wood.jpg Workshops & Webinars - Navigating Menopause: A Holistic Approach - Make it stand out Guest speaker: Margaret Wood, Women’s Career Development Specialist https://sairanutrition.co.uk/workshops-webinars/metimeldnmarch monthly 0.5 2025-03-26 https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/f2f50bdc-439e-4ec3-af4a-6ec577bc1145/Image_20240320_105013_132.jpg Workshops & Webinars - Wellbeing Events by MeTimeLdn - Make it stand out Saira, Registered Associate Nutritionist https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/40753e04-3129-43f4-89d0-b0796c1f0173/IMG_2926.JPG Workshops & Webinars - Wellbeing Events by MeTimeLdn - Make it stand out Shilpa, Hair and Scalp Specialist https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/36dd6b2a-ead1-42dc-a21f-d80f1db35d33/yogaprofile.jpg Workshops & Webinars - Wellbeing Events by MeTimeLdn - Make it stand out Guest speaker: Charlotte Gallagher, Yoga Teacher https://sairanutrition.co.uk/workshops-webinars/plant-based-diet monthly 0.5 2025-03-07 https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/b90a2ba7-1ea9-4cb2-977f-b8a4b791f617/Screenshot+2024-02-19+154523.png Workshops & Webinars - Building a Balanced Plant-Based Plate - Make it stand out Saira, Registered Associate Nutritionist https://sairanutrition.co.uk/workshops-webinars/metimeldn-feb monthly 0.5 2025-04-17 https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/f2f50bdc-439e-4ec3-af4a-6ec577bc1145/Image_20240320_105013_132.jpg Workshops & Webinars - Wellbeing Events by MeTimeLdn - Make it stand out Saira, Registered Associate Nutritionist https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/40753e04-3129-43f4-89d0-b0796c1f0173/IMG_2926.JPG Workshops & Webinars - Wellbeing Events by MeTimeLdn - Make it stand out Shilpa, Hair and Scalp Specialist https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/3e586bad-a79e-4571-97ce-aed97abd50cc/IMG_3252.PNG Workshops & Webinars - Wellbeing Events by MeTimeLdn - Make it stand out Guest speaker: Rita Field, Life Coach and Cognitive Behavioural Therapy Practitioner https://sairanutrition.co.uk/workshops-webinars/mastering-portion-control monthly 0.5 2025-01-07 https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/5aed412a-ea9c-4230-8143-e76d1746a6e3/Image_20240320_105221_075.jpeg Workshops & Webinars - Mastering Portion Control: A Guide to Balanced Eating - Make it stand out Saira, Registered Associate Nutritionist https://sairanutrition.co.uk/workshops-webinars/5-a-day monthly 0.5 2025-01-10 https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/f2f50bdc-439e-4ec3-af4a-6ec577bc1145/Image_20240320_105013_132.jpg Workshops & Webinars - The Truth Behind 5-A-Day - Make it stand out Saira, Registered Associate Nutritionist https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/f13eb899-f191-45a1-8912-3214f3ef795b/Profile+Picture+%28square%29.jpg Workshops & Webinars - The Truth Behind 5-A-Day - Make it stand out Amy, Certified Health Coach https://sairanutrition.co.uk/workshops-webinars/metimeldn monthly 0.5 2025-01-22 https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/f2f50bdc-439e-4ec3-af4a-6ec577bc1145/Image_20240320_105013_132.jpg Workshops & Webinars - Wellbeing Events by MeTimeLdn - Make it stand out Saira, Registered Associate Nutritionist https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/40753e04-3129-43f4-89d0-b0796c1f0173/IMG_2926.JPG Workshops & Webinars - Wellbeing Events by MeTimeLdn - Make it stand out Shilpa, Hair and Scalp Specialist https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/6294d2b8-0169-4e4c-8133-0d0c89f842fd/IMG_0310.JPG Workshops & Webinars - Wellbeing Events by MeTimeLdn - Make it stand out Guest speaker: Diane Mitchell, Holistic Mindset Therapist, Mindfulness Practitioner, and Founder of The Wonderful World of Wellbeing https://sairanutrition.co.uk/workshops-webinars/foodsoutsidethehome-webinar-bbmr2 monthly 0.5 2024-10-09 https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/1725446889843-JWQ0TSIUC055U5G83C14/Screenshot+2024-02-19+154523.png Workshops & Webinars - The Foods Outside the Home Webinar - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sairanutrition.co.uk/workshops-webinars/snacks-webinar monthly 0.5 2024-09-04 https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/3588dd12-d4d3-4bc5-a384-c2763484eb51/Saira-Nutrition-Webinars.jpg Workshops & Webinars - The Snacks Webinar - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sairanutrition.co.uk/workshops-webinars/breakfast-webinar monthly 0.5 2024-06-19 https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/9fbd3922-1bdc-4376-8fb7-3fd2a362b9f5/Screenshot+2024-02-19+154538.png Workshops & Webinars - The Breakfast Webinar - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sairanutrition.co.uk/workshops-webinars/hydration-webinar-14thmay monthly 0.5 2024-05-27 https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/5d493144-8e03-4b15-b007-fd070f47b569/Image_20240320_105013_132.jpeg Workshops & Webinars - The Hydration Webinar - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sairanutrition.co.uk/workshops-webinars/eatwell-guide-webinar monthly 0.5 2024-03-12 https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/ac98826b-f086-4447-b670-956f607ade77/IMG_5063.jpg Workshops & Webinars - The Eatwell Guide Webinar - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sairanutrition.co.uk/workshops-webinars/food-labels monthly 0.5 2024-01-31 https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/3588dd12-d4d3-4bc5-a384-c2763484eb51/Saira-Nutrition-Webinars.jpg Workshops & Webinars - Food Labels Webinar - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sairanutrition.co.uk/resources daily 0.75 2025-12-19 https://sairanutrition.co.uk/resources/feeling-naughty-about-avocado monthly 0.5 2025-12-19 https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/1766143326424-IHIGWNNWO97MK0S3I495/unsplash-image-cueV_oTVsic.jpg Resources - Feeling Naughty About Avocado? You’re Not Alone! - What is an avocado? Avocado is a stone fruit packed with nutrients, vitamins, minerals, fibre, and antioxidants. It’s a good source of: Fibre B vitamins Vitamins A, C, E, and K Folate Potassium Magnesium Carotenoids https://sairanutrition.co.uk/resources/bestwaytoloseweight monthly 0.5 2025-12-19 https://sairanutrition.co.uk/resources/bbq-h5f87 monthly 0.5 2026-03-27 https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/1758802964891-78LRYIYSP89X9YAJI8XL/unsplash-image-s24ssp6QyFI.jpg Resources - Why Am I Not Losing Weight? 8 Hidden Barriers Sabotaging Your Progress - Misinformation Overload Everywhere you turn - social media, blogs, magazines, friends - you are hit with advice. This overload creates confusion, doubt, and frustration. Studies show only about 2% of nutrition information online is truly accurate. What to do: Focus on credible, evidence-based guidance - look for credentials like RD, ANutr, or RNutr Remember, lasting results come from consistent habits, not the latest fad - if it sounds too good to be true, it probably is https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/1758803483610-SJBB2NJ6V41YQN8FGMPY/unsplash-image-xWlsYJU4ynE.jpg Resources - Why Am I Not Losing Weight? 8 Hidden Barriers Sabotaging Your Progress - 2. Pain and Discomfort Physical pain - whether from injury, chronic conditions, or soreness - can limit exercise, cooking, socialising, and even everyday tasks, making healthy habits feel more difficult to maintain. Pain can also affect mood and confidence, creating additional barriers to change. What to do: Prioritise safe, comfortable movement and activities that work for you Adapt cooking methods and choose meals that require less preparation Plan social activities that don’t add stress Focus on what you can do, not what you can’t https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/1758803574053-SUGPDLF7ALQ469Z7AU3B/unsplash-image-4W_SG-_DTh4.jpg Resources - Why Am I Not Losing Weight? 8 Hidden Barriers Sabotaging Your Progress - 3. Blaming Genetics Genes influence weight, fat distribution, and cravings, but they don’t decide your future. While DNA is fixed, your habits aren’t. What to do: Focus on controllable factors like nutrition, movement, and sleep Track progress beyond the scale - energy, strength, mood, and how clothes fit matter too https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/1758803869788-KEFPN27VYURXSCUBADGN/unsplash-image-5jctAMjz21A.jpg Resources - Why Am I Not Losing Weight? 8 Hidden Barriers Sabotaging Your Progress - 4. Diet Mentality Vs. Lifestyle Change Short-term diets often lead to burnout, cravings, and weight regain. Restrictive eating rarely lasts. What to do: Shift to a lifestyle mindset Incorporate meals you enjoy, make gradual changes, and focus on sustainability https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/1758804322066-EWZWBJ789G3BE7JVJPHL/unsplash-image-LF4I7YkT_TU.jpg Resources - Why Am I Not Losing Weight? 8 Hidden Barriers Sabotaging Your Progress - 5. Labelling Food as “Good” and “Bad Black-and-white thinking about food creates guilt and unhealthy relationships. No food is inherently bad. What to do: Focus on balance and moderation Allow your favourite snacks intentionally Avoid rigid restrictions to foster a healthier relationship with eating https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/1758804508205-X4W9PJB2FXN89RN4NN0L/unsplash-image-mNGaaLeWEp0.jpg Resources - Why Am I Not Losing Weight? 8 Hidden Barriers Sabotaging Your Progress - 6. Quick-Fix and Restrictive Mentality Extreme diets or skipping meals can reduce motivation, increase cravings, and cause burnout. What to do: Aim for small, realistic changes you can maintain - these compound into lasting results over time https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/1758804723315-I5NNGO4KV24NE7M39923/unsplash-image-P2bRIeW_X5Q.jpg Resources - Why Am I Not Losing Weight? 8 Hidden Barriers Sabotaging Your Progress - 7. Focusing Only on the Scale Daily weight fluctuations can mislead you. A single number doesn’t reflect progress accurately. What to do: Track other indicators - energy, strength, mood, clothes fitting better Focus on overall wellbeing, not just the number https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/1758805101102-O7IDVBCAC17TORP5RLJY/unsplash-image-0yqa0rMCsYk.jpg Resources - Why Am I Not Losing Weight? 8 Hidden Barriers Sabotaging Your Progress - 8. Peer Pressure and Social Influence Family, friends, or colleagues can unintentionally steer you away from your goals through food choices and social habits. What to do: Plan ahead for social events, set boundaries, and seek support from people with shared goals https://sairanutrition.co.uk/resources/oatzempic monthly 0.5 2025-06-06 https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/1749128761058-JRAXP5HCPBFWA8AVEE54/unsplash-image-caPcNn41FnY.jpg Resources - What’s the Deal with Oatzempic? - Oatzempic is a TikTok trend where people blend oats, water, and lime juice, claiming it helps with rapid weight loss. The name is a play on Ozempic, a medication known for appetite control and weight loss. According to some TikTokers, drinking Oatzempic daily can lead to weight loss of up to 40 pounds in just 8 weeks. Sounds impressive, right? But here’s the reality check: losing that much weight that quickly isn't considered healthy or sustainable. In fact, health experts, including myself, a Registered Associate Nutritionist, recommend aiming to lose 1 to 2 pounds per week for safe, long-term results. https://sairanutrition.co.uk/resources/bbq monthly 0.5 2025-06-05 https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/1746103101756-8246GCV9SIEEOL0B3FSD/unsplash-image-2PDJ7BgL0Y0.jpg Resources - Grill Smart: Delicious and Nutritious BBQ Ideas - Opt for leaner cuts of meat such as chicken, turkey or fish Contain significantly less saturated fat Hold less moisture - marinating them, especially with acids like vinegar or lemon juice, will help keep them soft and easy to eat Don’t need to add extra oil to stop them from sticking - just keep an eye on the grill and turn the meat regularly https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/9104e63b-abd9-4131-a395-4295427f53e9/person+reading+food+label.jpg Resources - Grill Smart: Delicious and Nutritious BBQ Ideas - 2. Check the labels of shop bought marinades Choose marinades that are low in sugar, salt, and fat Always check the ingredients so you know exactly what you're consuming Alternatively, try making your own https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/1c732cfe-18f5-496f-aea1-db7bd5ebdebe/unsplash-image-rhexgeqEBu8.jpg Resources - Grill Smart: Delicious and Nutritious BBQ Ideas - 3. Be cautious of traditional salad dressings Dressings like those in coleslaw and potato salad are often high in fat and salt Try making your own by substituting mayonnaise with low-fat, low-sugar plain yogurt https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/1746103440253-V6WJYQT3PUYFPLBW1VWN/unsplash-image-Uy0rpZRYFOQ.jpg Resources - Grill Smart: Delicious and Nutritious BBQ Ideas - 4. Grill veggies on the BBQ Courgettes, corn on the cob, peppers, and red onion all taste great on the grill Add fibre, nutrients, and colour to your plate https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/6bd5a51b-9d0e-47f8-88ab-d3d623a376ff/unsplash-image-K2yKpyLMVOg.jpg Resources - Grill Smart: Delicious and Nutritious BBQ Ideas - 5. Watch alcohol intake Stay hydrated, especially in the heat Keep a jug of water on the table to encourage everyone to drink more Alternate alcoholic drinks with non-alcoholic ones Add plenty of ice to slow your sipping Use a measurer to avoid over-pouring https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/1746103556177-DTM6CE4VV6LPGTRT5MXE/unsplash-image-fpEJSJ9mxAw.jpg Resources - Grill Smart: Delicious and Nutritious BBQ Ideas - 6. Swap sauces Ketchup and mayonnaise can be high in sugar and fat Try making your own homemade tomato salsa - it’s fresher, healthier, and can count as one of your 5-a-day https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/1746103611065-KHM7ALBZTVGY4Q6V5NCP/unsplash-image-TJeaDXEuVTw.jpg Resources - Grill Smart: Delicious and Nutritious BBQ Ideas - 7. Go for wholemeal When choosing burger buns or baps, opt for wholemeal or wholegrain varieties They are a great source of fibre, so better for your gut health. https://sairanutrition.co.uk/resources/guiltfreesnacking-9d5ce monthly 0.5 2025-05-01 https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/cee5b225-0018-45fa-be69-6be240980841/Gold+And+Green+Modern+Happy+New+Year+Your+Story+-+2025-03-13T152525.097.jpg Resources - Guilt-Free Snacking: Creative and Healthy Snack Ideas - Roasted chickpeas Crunchy and tasty Good source of protein and fibre Add flavours of your choice such as pepper and paprika 1 portion is about 2 handfuls Great swap for crisps, which are often high in salt and fat https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/22b6ce64-639a-4fef-94b0-1974d086af0a/Gold+And+Green+Modern+Happy+New+Year+Your+Story+-+2025-03-13T155525.213.jpg Resources - Guilt-Free Snacking: Creative and Healthy Snack Ideas - 2. Plain, low-fat yogurt with berries Yogurt is a good source of protein, calcium and other nutrients - 1 portion is 120g or 4 tablespoons If opting for low-fat versions, ensure you check the label as they may be high in sugar If opting for dairy alternatives, choose unsweetened and fortified with calcium and ideally other nutrients Fruit is important for vitamins, minerals and fibre - 1 portion is 80g A delicious combination for a naturally sweeter snack https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/6be2adce-090e-4fc3-ac17-a301f75d9a7c/unsplash-image-brXWdf2HuOA.jpg Resources - Guilt-Free Snacking: Creative and Healthy Snack Ideas - 3. Popcorn A great source of carbohydrates, providing energy Easy to make at home using plain kernels Add your favourite flavours like cinnamon, chilli powder, or any seasoning you prefer One portion is about 3 handfuls (approximately 20g) A light, customisable snack https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/80b36b75-1fce-48ea-8a6c-8539e1f02377/Gold+And+Green+Modern+Happy+New+Year+Your+Story+-+2025-03-13T162040.095.jpg Resources - Guilt-Free Snacking: Creative and Healthy Snack Ideas - 4. Pitta bread with hummus Pitta bread is a good source of carbohydrate - opt for wholemeal for extra fibre 1 portion of pitta bread is 45g (2 small or 1 medium) Hummus is a good source of protein, fibre and healthy fats - 1 portion is about 2 tablespoons A more filling, nutritious snack https://sairanutrition.co.uk/resources/breakfast monthly 0.5 2025-02-07 https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/edec73cd-b418-41b3-bfd2-23a0f2f6d5de/unsplash-image-5jctAMjz21A.jpg Resources - Why Breakfast Matters: The Surprising Truth Behind Skipping It Why skipping meals such as breakfast doesn’t help you lose weight: - Eating planned, regular meals means you are less likely to snack on high energy, high fat, high sugar foods e.g., crisps, cakes, chocolate etc. - If you don’t eat anything until lunchtime, you might become so hungry that you overeat, become too full, and don’t enjoy your meal - if you haven’t prepared a healthy balanced lunch, you are more likely to choose unhealthy options like takeaways/convenience foods - Skipping meals may mean you lack essential nutrients and feel tired and will be less likely to cook and be active - If you are currently skipping breakfast, you can introduce it by having something small at that time e.g., a portion of fruit or healthy yogurt, then overtime, your body will start getting used to eating at that time and you will begin to feel hungry at that time - then, you can build this up to a more balanced breakfast https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/1738229704216-81UANNU1RTLNH8MK69VM/image-asset.jpeg Resources - Why Breakfast Matters: The Surprising Truth Behind Skipping It - 1. A fibre-rich source Carbohydrates give us energy Fibre helps to keep our gut healthy and keep us feeling fuller for longer E.g., wholegrain bread, low sugar/high fibre breakfast cereal, porridge oats https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/1738229824344-19CRU13VLURFZH7VAA9W/unsplash-image-Hj53USePB1E.jpg Resources - Why Breakfast Matters: The Surprising Truth Behind Skipping It - 2. A protein source Important for growth and repair Helps us to feel satisfied Protects our muscles E.g., yogurt, beans, milk, eggs, nuts and seeds (plain and unsalted) https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/1738229909320-2I1A83685JRVU8MWI76Y/unsplash-image-h4zs8fbybq4.jpg Resources - Why Breakfast Matters: The Surprising Truth Behind Skipping It - 3. Fruit and vegetables Provide vitamins e.g., A and C, minerals e.g., potassium, and fibre E.g., tomato, mushrooms, berries, apple, banana, ackee Fresh, frozen or canned/tinned (80g = 1 portion) If canned/tinned make sure the fruit is in its own juices and not in syrup and the vegetables are in plain water and not in brine https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/fe3e978d-c722-4058-9dc7-a330e96fafb9/unsplash-image-hA-Ackw2QtI.jpg Resources - Why Breakfast Matters: The Surprising Truth Behind Skipping It - Porridge with low fat milk and fruit You can add plain, unsalted nuts and seeds When choosing quick oats, go for the plain variety and add your own fruit afterwards as flavoured varieties tend to have lots of added sugars You can experiment with spices such as nutmeg, cinnamon and ginger https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/3e826397-38c0-4928-b4ff-5ddbfff09dfa/Gold+And+Green+Modern+Happy+New+Year+Your+Story+-+2025-01-30T094730.808.jpg Resources - Why Breakfast Matters: The Surprising Truth Behind Skipping It - Boiled/poached/scrambled eggs on wholemeal toast with mushrooms/tomato Opt for a spread based on vegetable oils such as olive oil instead of butter https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/fbef6e57-ee47-49bc-861b-993910a3af0d/Gold+And+Green+Modern+Happy+New+Year+Your+Story+-+2025-01-30T095024.786.jpg Resources - Why Breakfast Matters: The Surprising Truth Behind Skipping It - Natural yogurt with porridge oats and chopped fruit Opt for a plain, low fat and low sugar yogurt as the flavoured varieties can be high in added sugar https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/2c7e63e5-1e59-43b4-b09e-6f3ec4e2ac18/Gold+And+Green+Modern+Happy+New+Year+Your+Story+-+2025-01-30T095420.766.jpg Resources - Why Breakfast Matters: The Surprising Truth Behind Skipping It - Peanut butter on wholegrain toast topped with banana Choose peanut butter that is 100% nuts with no added sugar, salt or palm oil https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/a4dd0ff1-b53b-41d2-a33e-2c4c16b16c39/Gold+And+Green+Modern+Happy+New+Year+Your+Story+-+2025-01-30T095841.672.jpg Resources - Why Breakfast Matters: The Surprising Truth Behind Skipping It - Wholemeal tortilla wrap or pitta filled with tinned sardines or low-fat soft cheese Add fruit/vegetables e.g., avocado, wilted spinach, grilled/raw tomatoes https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/a405ca95-42c3-43dc-806a-3d5f1f3cb40e/Gold+And+Green+Modern+Happy+New+Year+Your+Story+-+2025-02-06T140432.108.jpg Resources - Why Breakfast Matters: The Surprising Truth Behind Skipping It - Wholemeal pancakes Top with plain yogurt and fruit https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/45eaabb9-19b9-495d-af0f-e0c504c77def/Gold+And+Green+Modern+Happy+New+Year+Your+Story+-+2025-02-06T141124.609.jpg Resources - Why Breakfast Matters: The Surprising Truth Behind Skipping It - Wholegrain cereal Add low-fat milk and fruit Opt for a high fibre cereal e.g., Weetabix/own brand equivalent//shredded wheat, that is low in sugar and fortified with vitamins and minerals https://sairanutrition.co.uk/resources/healthierroastdinner monthly 0.5 2025-01-30 https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/1734529425164-37Z9M63BW5W9G0O9LO6Z/unsplash-image-I6Va5UxvozQ.jpg Resources - Tips for a Healthier Roast Dinner - Opt for lean meat For example, chicken or turkey - low in fat and high in protein Avoid basting it in too much butter (high in saturated (unhealthy) fat) Try to take the skin off and cut off any visible fat If you usually roast meat with butter or lard, try swapping this for a drizzle of unsaturated (healthy) fat like vegetable or olive oil If you are vegetarian, you can go for roasted vegetables with added nuts/seeds/pulses/beans for protein https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/1734529548980-LFYUHH0FLH4XJBESZPCK/unsplash-image-yNB8niq1qCk.jpg Resources - Tips for a Healthier Roast Dinner - 2. Add vegetables For example, Brussel sprouts, carrots, peas Avoid coating vegetables in butter, cheese, sauce or salt If cooking, try offering steamed vegetables without salt, cheese, sauce and butter - there are so many other food options on the table, so it is likely that these extra will not be missed If boiling vegetables, the water-soluble vitamins, B and C, leach out into the water, so try to use this water elsewhere in your cooking https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/4eb5d941-5c05-404d-aec1-560de17288cd/Gold+And+Green+Modern+Happy+New+Year+Your+Story+-+2024-12-18T134801.998.jpg Resources - Tips for a Healthier Roast Dinner - 3. Be mindful of the portion size of roast potatoes They are usually cooked in extra fat, therefore, calories, Instead of goose/duck fat/lard, you can use an unsaturated vegetable oil such as sunflower oil or rapeseed oil - use a spray or brush which spreads less fat further Cut the potatoes into large chunks as less fat is absorbed compared to smaller ones Season with garlic, rosemary or thyme instead of salt https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/386ed17b-b428-44c0-af25-88e9ae7df8ff/Gold+And+Green+Modern+Happy+New+Year+Your+Story+-+2024-12-18T135125.028.jpg Resources - Tips for a Healthier Roast Dinner - 4. Grill or roast pigs in blankets Instead of frying Throw away extra fat https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/34fb389d-406b-4ef7-8027-86ab8701223b/Gold+And+Green+Modern+Happy+New+Year+Your+Story+-+2024-12-18T135247.666.jpg Resources - Tips for a Healthier Roast Dinner - 5. Reduce salt in stuffing Stuffing can be high in salt, so season with festive flavours such as thyme, nutmeg and sage instead Go for chestnut or fruit-based stuffing instead https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/1b952441-9db6-4282-a95b-d80a61ce6fb9/Gold+And+Green+Modern+Happy+New+Year+Your+Story+-+2024-12-18T135436.628.jpg Resources - Tips for a Healthier Roast Dinner - Opt for homemade gravy If buying stock cubes or granules, make sure you check the labels Try to make gravy using vegetable water if boiling vegetables If using meat juices, let the fat rise to the top and then skim it off https://sairanutrition.co.uk/resources/mythbusting monthly 0.5 2024-12-18 https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/de26b19e-906f-45af-92b9-7a3a9f698c9d/unsplash-image-usE0kpV_yLo.jpg Resources - Myth Busting - Healthier foods are always more expensive With the cost of living crisis, people have less money to spend on food. Here are some tips: Buy frozen fruit and vegetables - they are just as nutritious as fresh, usually cheaper, and last longer, which helps to reduce waste Try supermarket brands - usually cheaper and taste similar to premium brands Incorporate pulses into your meals such as beans, lentils and chickpeas - they are a good source of protein, low in fat, provide vitamins and minerals, and provide fibre to help keep you fuller for longer - cheaper than other sources of protein Cook from scratch https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/f7a37e30-ad83-4d1a-9740-d136ccd8987e/unsplash-image-Pu7BOaYlYGY.jpg Resources - Myth Busting - 2. You should eat protein within half an hour of working out to get the maximum potential of it Generally, it is advised to eat a well-balanced meal soon after exercising (within an hour) to recover and refuel, so not just protein, but also wholegrain carbohydrates and salad/vegetables, particularly if you haven’t eaten for a few hours beforehand Try to eat a well-balanced meal 2-3 hours before exercising (wholegrain carbohydrates, protein, and salad/vegetables), particularly if you are exercising for more than an hour If you are an athlete, then you may have other requirements! If you're unable to do this then your workout isn't a waste of time and you'll still see the benefits https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/4af125b8-dc3e-402f-a7cc-f3d4741843b7/image-asset.jpg Resources - Myth Busting - 3.Drink water after eating to lose weight quicker Drinking water doesn't make you lose weight Drinking water and staying hydrated is part of a balanced diet and can support your weight loss Sometimes, if you feel hungry, you might actually be thirsty - if you feel like having a snack, try having a glass of water first It is important to drink water throughout the day https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/1729680671236-LA9HEUJHJRLKW8LCRQ1R/image-asset.jpeg Resources - Myth Busting - 4. Fruit juice is bad for you 1 small glass (150ml) of fresh, unsweetened, 100% fruit/vegetable juice counts as 1 of your 5-a-day Provides vitamins and minerals Having more than 150ml a day of any fruit/vegetable juice still only counts as 1 of your 5-a-day The juicing process releases the sugar in the fruit, so the sugars are counted as free sugars (the type of sugar we need to be cutting down on) Consuming juice at meal times reduces the impact on teeth We shouldn’t aim to have it everyday as 1 of our 5-a-day - there are lots of other healthier ways to achieve our 5-a-day - it is preferable to have the whole fruit/vegetable where you can Fruit/vegetable juice is part of the Eatwell Guide, but should be seen as an extra rather than an essential https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/b63d6693-03e6-4fcd-bb02-63650dbd37b9/Gold+And+Green+Modern+Happy+New+Year+Your+Story+%281%29.jpg Resources - Myth Busting - 5. All low-fat products are healthier Although low-fat or reduced-fat products contain less fat than the full-fat version, sometimes they can be high in sugar and/or salt to make sure the product still tastes good Remember to always check the food label when you buy a product as some nutrition/health claims can be misleading https://sairanutrition.co.uk/resources/sustainable-eating monthly 0.5 2024-10-23 https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/1722419995230-TYPVRNMZ4PG1T8D77Y60/unsplash-image-72LS08iZQZI.jpg Resources - A Guide to Sustainable Eating - Reach your 5-a-day Fruits and vegetables tend to have a lower environmental impact in regard to greenhouse gases and land use, compared to other types of food. They are a good source of vitamins, minerals and fibre. Choose local and seasonal produce (usually cheaper) Limit fruits and vegetables that been flow in or grown in greenhouses https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/1722854921379-FSRJ0NKNIOANY4MAXHEE/unsplash-image-Ba2tmqEZiFk.jpg Resources - A Guide to Sustainable Eating - 2. Choose sustainably sourced fish (if you eat fish of course) Rather than just opting for cod, haddock, tuna, salmon and prawns, try to use a wider variety of fish whose stocks are thought to be more abundant. Try to choose those that are caught or farmed more responsibly like mussels, mackerel and European hake Choose fish from sustainable sources - look out for fish with the Marine Stewardship Council Certificate (MSC), the Soil Association (Organic) logo; Aquaculture Stewardship Council (ASC) certification; and RSPCA monitored logos https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/9bcfbaa4-4995-488d-932e-d200f7e7a01b/Gold+And+Green+Modern+Happy+New+Year+Your+Story+%282%29.jpg Resources - A Guide to Sustainable Eating - 3. Include more plant-based sources of protein Consume more beans and other pulses, nuts, seeds, and plant-based meat alternatives such as soya and tofu, which are not high in saturated fat or salt. For example, add a can of chickpeas to a curry to replace some or all of the meat, use tofu in stir fries, have a handful of unsalted nuts for a snack If you do consume meat, opt for good quality sustainable meat sources from local producers - check the labels for welfare assured meat and animal products https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/d033e9e6-11ee-44ce-b4aa-4265e24dc9d7/Gold+And+Green+Modern+Happy+New+Year+Your+Story+%2857%29.jpg Resources - A Guide to Sustainable Eating - 4. Reduce food waste Food losses and waste can contribute to greenhouse gas emissions. Try to plan meals Write a shopping list Check what ingredients you have at home before you shop Make the most of your freezer - try to freeze perishable items such as bread Check food labels so you know how to store foods correctly to ensure they stay fresh for as long as possible https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/b99dfac6-a178-4ec5-9ab8-a1e2341b0c88/Gold+And+Green+Modern+Happy+New+Year+Your+Story+%2867%29.jpg Resources - A Guide to Sustainable Eating - 5. Reduce intake of processed foods This will help decrease environmental footprint, particularly if these foods are eaten often or in large amounts. Try to portion out snacks such as nuts or crisps Leave a fruit bowl on the kitchen counter or by your desk, so you are more likely to opt for healthier snacks rather than snacks high in fat, salt or sugar Try to plan for healthier snacks such as a slice of wholegrain toast with peanut butter (100% nut and no added sugar or salt) by adding them to your shopping list https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/1722855385159-3NOMFBLAOJG64IYCT626/unsplash-image-PCpoG06fcUI.jpg Resources - A Guide to Sustainable Eating - 6. Cut down on soft drinks and fruit juice They are the third largest contributor of dietary greenhouse gas emissions. Try to go for water as that is the most sustainable source of hydration https://sairanutrition.co.uk/resources/eaingout-tips monthly 0.5 2024-07-31 https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/1720433419599-5WNETBQ2SHOKCZSQNJS7/image-asset.jpeg Resources - Eating Out Tips - Check what’s on the menu You can do this in advance, online or in-person, therefore, you can spend time looking at the different options and choose what’s best for you rather than being influenced by other people’s choices. https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/d3454ce1-e16e-4bc1-a579-3ea3c13e7a9e/Gold+And+Green+Modern+Happy+New+Year+Your+Story+%2851%29.jpg Resources - Eating Out Tips - 2. Decide how many courses you would like Perhaps consider having a starter and a main or a main and a dessert, rather than all three courses. https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/bde3e744-1282-43d6-a15d-3a624b8e2da1/Gold+And+Green+Modern+Happy+New+Year+Your+Story+%2852%29.jpg Resources - Eating Out Tips - 3. Don’t be afraid to speak to the staff about adapting your dishes For example, swapping fried chips for boiled rice, asking for no butter on your vegetables, or asking for sauces to come on the side so you can control how much you are adding to your food. https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/b55f22d5-3b52-4551-a37e-1e89e243eb2f/Gold+And+Green+Modern+Happy+New+Year+Your+Story+%2853%29.jpg Resources - Eating Out Tips - 4. Be aware of portion sizes Could you perhaps share a main meal with someone or ask for a smaller portion? https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/1720434213914-FQU5FBZU9SMU0SHQRN3C/image-asset.jpeg Resources - Eating Out Tips - 5. Try to choose meals that have been cooked using healthier methods For example, grilled chicken instead of deep fried. https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/3b2ab907-38d0-4ef3-8d42-803cdec06aa4/Gold+And+Green+Modern+Happy+New+Year+Your+Story+%2855%29.jpg Resources - Eating Out Tips - 6. Remember to still eat other meals even if you are having one meal out Try not to skip meals because you know you are going out later - you may miss out on essential nutrients and feel tired. You might become so hungry that when you do eat out, you overeat and become so full, you do not enjoy the meal. If you know you are going to be eating unhealthy foods or bigger portions when eating out, choose healthier options and control your portions for the rest of the day. https://sairanutrition.co.uk/resources/chinese-takeaway-tips monthly 0.5 2024-07-17 https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/1718186496126-V5UBCY26OFCMGVMCCA6H/image-asset.jpeg Resources - Chinese Takeaway Tips - Swap fried rice for boiled or steamed https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/27869171-7f73-4edf-ac7b-42e568346f2d/Gold+And+Green+Modern+Happy+New+Year+Your+Story+%2844%29.jpg Resources - Chinese Takeaway Tips - 2. Choose foods without batter https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/cb2e65a7-87f7-4104-a09f-e479b2311680/Gold+And+Green+Modern+Happy+New+Year+Your+Story+%2844%29.jpg Resources - Chinese Takeaway Tips - 3. Limit sauces such as sweet and sour and curry, which are high in sugar https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/1718187102972-GMNXNHO690HPHN83VR2J/image-asset.jpeg Resources - Chinese Takeaway Tips - 4. Try to choose grilled, baked or steamed dishes rather than those that are deep fried, for example, steamed dumplings rather than fried https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/02523065-a4ae-4802-9e90-9e4734e84cda/Gold+And+Green+Modern+Happy+New+Year+Your+Story+%2849%29.jpg Resources - Chinese Takeaway Tips - 5. Consider sharing a main dish with a friend rather than eating the full serving https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/cf04547c-856d-4cec-8502-bb316a289069/Gold+And+Green+Modern+Happy+New+Year+Your+Story+%2846%29.jpg Resources - Chinese Takeaway Tips - 6. Ask for the sauce on the side so you can control how much sauce you are adding https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/adb7b331-411b-4a1c-bc4c-d0914f27f92a/Gold+And+Green+Modern+Happy+New+Year+Your+Story+%2847%29.jpg Resources - Chinese Takeaway Tips - 7. Ask for a side of sautéed or steamed veggies such as carrots and broccoli https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/a89f227e-c267-4bc1-b651-8d4ce335f87a/Gold+And+Green+Modern+Happy+New+Year+Your+Story+%2850%29.jpg Resources - Chinese Takeaway Tips - 8. Choose healthier proteins such as chicken and tofu as opposed to pork and beef https://sairanutrition.co.uk/resources/staying-healthy-on-holiday-fsyfz monthly 0.5 2024-06-12 https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/1715163133574-6KDXLW3Z1P9RZUIYMDKK/image-asset.jpeg Resources - Staying Healthy on Holiday - Be active Try to be as active as you can - swimming, walking, working out in your room (or balcony if you are lucky enough to have one!) - check if your hotel has a gym. https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/1715163206764-7KFP7IIULEW0SO2YD77W/image-asset.jpeg Resources - Staying Healthy on Holiday - 2. Choose wholegrain Choose wholegrain options where you can such as wholegrain bread and wholegrain cereals as they will keep you fuller for longer. https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/0a4faf5a-1f10-4c3e-87e7-592dc35a6b3a/image-asset.jpg Resources - Staying Healthy on Holiday - 3. Check cooking methods If possible, opt for grilled, barbequed or baked food rather than fried. https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/07a520b1-054a-4de8-a78a-58812580e92e/image-asset.jpg Resources - Staying Healthy on Holiday - 4. Check out the local supermarket Try to take healthy snacks or a packed lunch with you if you are going on day trips or excursions. https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/1715163885536-BQPUHXMAGVEOP6MUTX70/image-asset.jpeg Resources - Staying Healthy on Holiday - 5. Stay hydrated Drink lots of water, particularly if you are travelling to a hot country. https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/1715163907486-WF6C9MO2BK6SMLVS1KGB/image-asset.jpeg Resources - Staying Healthy on Holiday - 6. Stick to your 5-a-day Perhaps you can try some local fruits and vegetables. https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/1715164020219-6HHIJ884QICB8UJFMZAB/image-asset.jpeg Resources - Staying Healthy on Holiday - 7. Be alcohol aware Make sure to drink lots of water if drinking alcohol - aim for a glass of water between every alcoholic drink as alcohol can make you more dehydrated. https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/1715164137502-BCJUS8VX4UE3AMY3AD73/image-asset.jpeg Resources - Staying Healthy on Holiday - 8. Be buffet smart If you are on an all inclusive holiday, there tends to be a buffet option for breakfast, lunch and dinner - try to fill up your plate with fresh salad or vegetables, have a look at what options are available and choose something you actually fancy rather than having a bit of everything, choose lean protein and high-fibre carbohydrates, and resist trying all the desserts at once, but rather enjoy one, then have another one another day. https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/e23eb4af-93b4-4add-8a10-5ec674a09ba2/Gold+And+Green+Modern+Happy+New+Year+Your+Story+%2843%29.jpg Resources - Staying Healthy on Holiday - 9. Watch the ice cream You could sometimes swap ice cream for a natural, plain frozen yoghurt with fruit. https://sairanutrition.co.uk/resources/healthy-eating-on-a-budget monthly 0.5 2024-05-04 https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/d033e9e6-11ee-44ce-b4aa-4265e24dc9d7/Gold+And+Green+Modern+Happy+New+Year+Your+Story+%2857%29.jpg Resources - Healthy Eating on a Budget - Write a shopping list and plan your meals Check what foods you already have at home and use these to help you meal plan. Stick to your list when you go food shopping to avoid buying unnecessary things. https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/c6d6a780-2f96-4d25-b707-8e751a171c72/Gold+And+Green+Modern+Happy+New+Year+Your+Story+%281%29.jpg Resources - Healthy Eating on a Budget - 2. Avoid going food shopping when you are hungry This can impact what and how much you buy. You usually end up buying more when you are hungry, increasing the bill and potentially leading to waste later down the line. https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/1711189687508-BKONBSKWJU950DUPKP2H/image-asset.jpeg Resources - Healthy Eating on a Budget - 3. Try to buy seasonal fruit and vegetables They tend to be cheaper and can help us eat more sustainably. Some examples of April seasonal fruit and vegetables are rhubarb, mushrooms and spinach. https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/9bcfbaa4-4995-488d-932e-d200f7e7a01b/Gold+And+Green+Modern+Happy+New+Year+Your+Story+%282%29.jpg Resources - Healthy Eating on a Budget - 4. Swap meat for plant-based sources of protein every now and then For example, beans, chickpeas and lentils. They tend to be cheaper, last longer, and are low in fat and good sources of fibre. https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/ca7cbbc8-1d7f-4899-8d50-bc8ca4800447/Gold+And+Green+Modern+Happy+New+Year+Your+Story+%285%29.jpg Resources - Healthy Eating on a Budget - 5. Love your freezer! Lots of food such as bread and other perishable foods can be frozen (check the food label for guidance on this). This can help these foods last longer and reduce waste. Freeze leftover home-cooked meals (if suitable) to reduce waste, save money, and help you out on those days when you are busy and don’t have time to cook from scratch. https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/d517b01c-5ed7-4ca8-84e2-f1c190a693eb/Gold+And+Green+Modern+Happy+New+Year+Your+Story+%284%29.jpg Resources - Healthy Eating on a Budget - 6. Use up leftover fruit and vegetables Add leftover vegetables to pasta sauces, omelettes, rice, or make homemade soups. Add overripe fruit to milk or yoghurt to make a smoothie. https://sairanutrition.co.uk/resources/how-to-enjoy-chocolate-this-easter monthly 0.5 2024-03-27 https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/41f64f0d-378c-46ec-84c7-d0dc60b4522a/Gold+And+Green+Modern+Happy+New+Year+Your+Story+%288%29.jpg Resources - How to Enjoy Chocolate this Easter - Choose a chocolate you actually enjoy If you do fancy some chocolate this Easter (very likely for me anyway), make sure it is a flavour that you really enjoy and you are not just having any random chocolate that is in front of you, just because it is there and you feel like you want to join in. https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/ac6f47de-078e-4807-b34f-eacb0e42f8af/Gold+And+Green+Modern+Happy+New+Year+Your+Story+%289%29.jpg Resources - How to Enjoy Chocolate this Easter - 2. Eat mindfully Try to eat slowly and really enjoy the taste and texture of the chocolate. You tend to eat less by doing this. https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/2d2bfca2-53ab-4b40-a60a-8aff7dbf7200/Gold+And+Green+Modern+Happy+New+Year+Your+Story+%2811%29.jpg Resources - How to Enjoy Chocolate this Easter - 3. Listen to your hunger signals Are you actually hungry or are you just having the chocolate because you are bored? If it is due to boredom, think of other ways to relieve this such as going for a walk, listening to music, reading, calling a friend, or doing anything you enjoy (other than eating, although this might be tricky at first). https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/9ff0a3c0-2f12-4593-800d-63caa9596533/Gold+And+Green+Modern+Happy+New+Year+Your+Story+%286%29.jpg Resources - How to Enjoy Chocolate this Easter - 4. Try not to catastrophise or give up Just because you have had some chocolate, it doesn’t mean you have ruined your progress. Remember, it is only some chocolate, it is not the end of the world. https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/1711194729689-B9JAS7L705ND45K7529K/image-asset.jpeg Resources - How to Enjoy Chocolate this Easter - 5. Keep your other meals and snacks balanced Whilst it is okay to enjoy some chocolate now and again, try to ensure the rest of what you eat is healthy and balanced. Make sure you have healthy snacks in the house too for Easter weekend and try to plan your main meals. https://sairanutrition.co.uk/resources/how-to-achieve-your-5-a-day monthly 0.5 2024-03-23 https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/1709314003896-WOM94DR1YKP6PS5QEEVK/image-asset.jpeg Resources - How to Achieve Your 5-A-Day - Try buying frozen or canned They are just as nutritious as fresh and last much longer. They tend to be cheaper too! This will save you having to pop to the shops frequently to buy fresh fruit and vegetables, and helps to reduce waste. With canned fruit and vegetables, make sure the fruit are in their own juices and not syrup, and vegetables are in water, not brine. Remember one portion of fruit and vegetables is 80g. https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/b230dfd9-f692-42ea-adda-5619b84b7203/Soup.jpg Resources - How to Achieve Your 5-A-Day - 2. Soups and stews These are a great way to pack in those extra vegetables such as sweet potato, carrots, onions and butternut squash. https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/9547e2d2-5c18-45d7-9a32-ad7340e7188f/Gold+And+Green+Modern+Happy+New+Year+Your+Story+%281%29.jpg Resources - How to Achieve Your 5-A-Day - 3. Fruit and veggie sticks Cutting up fruit and veggie sticks in advance can be done in minutes and it means there will be a healthy snack to reach for in the fridge when you are in a rush. Planning your snacks can help resist temptations. https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/bc55d7fc-c8ce-4bd9-9e84-a45d4453aaaf/image-asset.jpg Resources - How to Achieve Your 5-A-Day - 4. Dried Fruit Dried fruit such as raisins and currants also counts. Remember that due to their higher sugar content, stick to a small handful (30g) for a portion. Try to have dried fruit at mealtimes to reduce damage to your teeth. https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/8aec69c1-26a5-475d-b7ae-da0c7fb7f76e/Gold+And+Green+Modern+Happy+New+Year+Your+Story+%282%29.jpg Resources - How to Achieve Your 5-A-Day - 5. Add vegetables to meals Try adding vegetables to meals like courgettes, tomatoes and spinach, such as in pasta sauces, curries and omelettes. https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/7c960428-1f12-4bd6-be04-b3a8e1a72220/Gold+And+Green+Modern+Happy+New+Year+Your+Story+%283%29.jpg Resources - How to Achieve Your 5-A-Day - 6. Salads Try adding salads to your meals, although these might be enjoyed more in the warmer months. For those winter months, try making a roasted vegetable salad, for example, with roasted carrots, butternut squash or peppers. https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/494c8b5b-79ae-463b-99ba-2780bbb89bf6/image-asset.jpg Resources - How to Achieve Your 5-A-Day - 7. Add a portion of fruit to your breakfast Whether you are a porridge person or peanut butter on toast person, or any type of breakfast person really, you can add a portion of fruit to your breakfast such as berries, banana or apple. https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/1709381303531-43SF2THCUYL2EI9O0H3V/image-asset.jpeg Resources - How to Achieve Your 5-A-Day - 8. Beans, pulses and lentils Remember that a portion of beans, pulses and lentils also counts towards one of your 5-a-day. Although they are a good source of fibre, they do not contain as many nutrients as other fruit and vegetables, so they count once as part of your 5-a-day, regardless of how many you eat. https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/516ee6d5-b16f-4621-b3b2-a29e4f0320ca/image-asset.jpg Resources - How to Achieve Your 5-A-Day - 9. Fresh, unsweetened fruit juice, vegetable juice or smoothie They do count, however, stick to a limit of one, small glass a day (150ml). This is because when fruit and vegetables are pressed, the sugar is released, so the sugar is counted as free sugars. This is the type of sugar we should be cutting down on. Therefore, you don’t need to aim for this everyday. Remember, you can achieve your 5-a-day from other sources in the diet too. https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/71bda17d-0017-4024-9c50-64123f8e7f23/image-asset.jpg Resources - How to Achieve Your 5-A-Day - 10. Sweet potato, parsnips, turnips and swedes Although in the UK a lot of our vitamin C intake comes from potatoes, they do not count as 1 of our 5-a-day. Potatoes belong to the potatoes, bread, rice, pasta or other starchy carbohydrates food group. Yams, cassava and plantain also do not count. However, sweet potato, parsnips, turnips and swedes do count. https://sairanutrition.co.uk/news daily 0.75 2025-10-30 https://sairanutrition.co.uk/news/menopause-amidliferebrand monthly 0.5 2025-10-30 https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/1761824235218-6JIIQG37VKJK163KJQ09/008F7D63-9725-4B66-8CB0-46322D3BB348.jpg News - Menopause: A Midlife Rebrand - Corporate Talk https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/1761824468699-YCCK6JO1L6G40JMLA9AC/IMG_0199.jpg News - Menopause: A Midlife Rebrand - Corporate Talk https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/1761824248387-O785R0RIDN0SWZLWVE86/IMG_9953.jpg News - Menopause: A Midlife Rebrand - Corporate Talk https://sairanutrition.co.uk/news/bitesthatboost monthly 0.5 2025-10-30 https://images.squarespace-cdn.com/content/v1/65059d32e6632725f6b2f135/fb80f822-454d-4f9b-ae05-bcdcdf6fa41a/IMG_9107.jpg News - Bites That Boost: Healthy Snacking for Energy and Performance at Work - 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