5 easy ways to kick start a happy and healthy New Year

Expert nutritionist, Fiona Hunter, reveals her top five tips to help you kick start a healthier lifestyle in 2013...

1. Get into the breakfast habit

Every time you miss breakfast you miss out on essential vitamins and minerals. Studies show that people who eat breakfast are less likely to be overweight and are less likely to suffer from colds and flu. Plus, a filling breakfast like eggs on wholemeal toast or porridge can help you feel fuller for longer - great if you're trying to lose a few pounds.

2. Write a weekly menu plan

Next time you're at the supermarket mentally cut out 10% of your trolley load and throw it in the bin. That's roughly the amount the average Brit throws away each week, which means money and perfectly good food down the drain. Make some time to sit down at the weekend and think about what you're going to eat for the rest of the week, then take that list to the supermarket. You'll be able to control your calories, ensure you get 5-a-day and you won't overspend.

3. Fill your plate with colour

Think of the colours in a rainbow and try to eat at least one serving of fruit or vegetables from each of the colour bands every day. Fruit and vegetables contain an array of different phytochemicals – compounds that may help protect against heart disease, stroke and some cancers. The best way to make sure you get a good balance of all the different phytochemicals is to eat a variety of the healthy stuff.

4. Make a rule that you can only eat when sitting at the table

Eating on the run or in front of the TV leads to mindless munching - usually on biscuits and chocolate. Eating at the table will help you to focus on what you're scoffing and avoid unconscious nibbling. Plus, your family and friends will approve of all the quality time.

5. Take a daily multivitamin supplement

If you work long hours and know you're probably never going to eat like an Olympic champion, it's worth adding a supplement to your morning routine. But don't assume that one size fits all; talk to your pharmacist and, if possible, take a version that's specifically tailored to your gender. Centrum Men and Women are a good place to start.

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