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“Those who think they have no time for healthy eating, will sooner or later have to find time for illness”


What is healthy Eating?

Healthy eating involves eating food that promotes the optimal health of all body systems and prevents the development of disease.

What is Nutrition?

Nutrition involves the delivery of essential materials required to promote optimal health and growth to cells and organisms.

“To eat is a necessity but to eat intelligently is an art”


8 tips for eating well

  1. Base your meals on starchy foods
  2. Eat lots of fruit and veg
  3. Eat more fish – including a portion of oily fish each week
  4. Cut down on saturated fat and sugar
  5. Eat less salt – no more than 6g a day for adults
  6. Get active and be a healthy weight
  7. Don’t get thirsty
  8. Don’t skip breakfast
  9. Avoid processed food
  10. Avoid foods with Trans-fat

Drink plenty of fluids and stay hydrated. 6-8 glasses of water a day is recommended!

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Flavia’s Simple Swaps for healthier choices

Swap crisps❎ for unsalted pop corn✅

Swap white refined grains for wholegrain (Pasta/Bread/rice)

Swap fried eggs for boiled or poached

Swap fruit juice for real fruit

Swap margarine for grass fed butter or Olive oil

Swap salted peanuts for pistachio or walnuts

Swap fizzy drinks for water

Swap full fat diary for low fat or dairy alternatives

Swap ready-meals for home-cooked

Swap shop bought salad dressing for homemade

Swap out sugary cereals for oatmeal

Swap fatty meats for lean cuts

“Don’t dig your grave with your own knife and fork”


We have created some fantastic recipes tried and tested by us in our own kitchen at home for breakfast, lunch and dinner plus homemade healthier snacks for you to try and enjoy.

They will also provide evidence backed Nutritional advice and interesting articles about nutrition and good health to help you make better choices and lead a happy, healthier life.

SAMPLE Recipes

Kale, mint & matcha smoothie

93 Calories
17g Carbs
4g Protein
1g Fat

Lentil, sweet potato & coriander stew

348 Calories
47g Carbs
13g Protein
12g Fat

Lime chicken fajitas

358 Calories
13g Carbs
54g Protein
10g Fat

O-mega salad

482 Calories
19g Carbs
52g Protein
22g Fat

Strawberry protein balls

278 Calories
7g Carbs
22g Protein
18g Fat