Nutrition

Junior doctor’s no-nonsense guide to health and nutrition for those looking for a lifestyle MoT

SHE is a fan of carbs and insists glugging a few coffees a day is good for you . . . and she knows what she is talking about.

Dr Hazel Wallace is a junior doctor who spent nine years at medical school. So this social media star could not be more different from the countless clueless Instagrammers sharing their cabbage-soup diets. Now the 28-year-old is on a mission to make health and nutrition simple, though she understands the lure of a takeawayafter a 12-hour shift.

<img class=”lazyautosizes lazyloaded aligncenter” src=”data:;base64,” sizes=”620px” srcset=”https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457319482.jpg?w=960 180w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457319482.jpg?w=960 360w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457319482.jpg?w=960 540w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457319482.jpg?w=960 720w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457319482.jpg?w=960 900w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457319482.jpg?w=960 1080w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457319482.jpg?w=960 1296w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457319482.jpg?w=960 1512w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457319482.jpg?w=960 1728w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457319482.jpg?w=960 1944w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457319482.jpg?w=960 2160w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457319482.jpg?w=960 2376w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457319482.jpg?w=960 2592w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457319482.jpg?w=960 2808w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457319482.jpg?w=960 3024w” alt=” Hazel is a junior doctor and is well placed to give advice on health and fitness – unlike many ill-informed Instagram stars we often turn to” data-credit=”David Cummings – The Sun” data-sizes=”auto” data-img=”https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457319482.jpg?strip=all&w=640″ data-srcset=”https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457319482.jpg?w=960 180w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457319482.jpg?w=960 360w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457319482.jpg?w=960 540w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457319482.jpg?w=960 720w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457319482.jpg?w=960 900w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457319482.jpg?w=960 1080w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457319482.jpg?w=960 1296w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457319482.jpg?w=960 1512w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457319482.jpg?w=960 1728w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457319482.jpg?w=960 1944w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457319482.jpg?w=960 2160w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457319482.jpg?w=960 2376w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457319482.jpg?w=960 2592w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457319482.jpg?w=960 2808w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457319482.jpg?w=960 3024w” />

DAVID CUMMINGS – THE SUN
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Hazel is a junior doctor and is well placed to give advice on health and fitness – unlike many ill-informed Instagram stars we often turn to

Dr Hazel, from Dundalk, County Louth in Ireland, says: “Being a doctor, I’m fully aware how difficult it can be to find the energy and willpower to be healthy when you’re exhausted. So much of what I want to do revolves around debunk­ing the myth that being healthy needs to be a big effort.”

Dr Hazel realised midway through her medical training that she needed a lifestyle MoT.

She says: “I’d gotten into a rut where I wasn’t exercising at all and didn’t know what a healthy diet consisted of. Like most girls in their early twenties, my resources were social media and whether the packaging ‘looked healthy’. I took it upon myself to learn more, to study the science, and that’s when I started my Food Medic Blog in 2013 to document my journey.”

As well as gathering a huge online following, Dr Hazel has two books out, both filled with tips and recipes. Read on for her guide to no-nonsense nutrition — and turn the page for one of her recipes. It’s just what the doctor ordered.

<img class=”lazyautosizes lazyloaded” src=”data:;base64,” sizes=”620px” srcset=”https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457320351.jpg?w=960 180w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457320351.jpg?w=960 360w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457320351.jpg?w=960 540w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457320351.jpg?w=960 720w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457320351.jpg?w=960 900w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457320351.jpg?w=960 1080w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457320351.jpg?w=960 1296w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457320351.jpg?w=960 1512w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457320351.jpg?w=960 1728w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457320351.jpg?w=960 1944w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457320351.jpg?w=960 2160w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457320351.jpg?w=960 2376w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457320351.jpg?w=960 2592w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457320351.jpg?w=960 2808w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457320351.jpg?w=960 3024w” alt=” Dr Hazel spoke to The Sun’s Jenny Francis to share some of her best health and fitness tips” data-credit=”David Cummings – The Sun” data-sizes=”auto” data-img=”https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457320351.jpg?strip=all&w=960″ data-srcset=”https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457320351.jpg?w=960 180w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457320351.jpg?w=960 360w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457320351.jpg?w=960 540w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457320351.jpg?w=960 720w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457320351.jpg?w=960 900w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457320351.jpg?w=960 1080w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457320351.jpg?w=960 1296w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457320351.jpg?w=960 1512w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457320351.jpg?w=960 1728w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457320351.jpg?w=960 1944w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457320351.jpg?w=960 2160w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457320351.jpg?w=960 2376w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457320351.jpg?w=960 2592w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457320351.jpg?w=960 2808w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000457320351.jpg?w=960 3024w” />

DAVID CUMMINGS – THE SUN
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Dr Hazel spoke to The Sun’s Jenny Francis to share some of her best health and fitness tips

Fats

<img class=”lazyautosizes lazyloaded” src=”data:;base64,” sizes=”620px” srcset=”https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000458275629.jpg?w=960 180w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000458275629.jpg?w=960 360w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000458275629.jpg?w=960 540w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000458275629.jpg?w=960 720w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000458275629.jpg?w=960 900w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000458275629.jpg?w=960 1080w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000458275629.jpg?w=960 1296w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000458275629.jpg?w=960 1512w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000458275629.jpg?w=960 1728w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000458275629.jpg?w=960 1944w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000458275629.jpg?w=960 2160w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000458275629.jpg?w=960 2376w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000458275629.jpg?w=960 2592w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000458275629.jpg?w=960 2808w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000458275629.jpg?w=960 3024w” alt=” Avocados, nuts sees and olives are full of ‘good’ monosaturated fats” data-credit=”Getty – Contributor” data-sizes=”auto” data-img=”https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000458275629.jpg?strip=all&w=960″ data-srcset=”https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000458275629.jpg?w=960 180w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000458275629.jpg?w=960 360w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000458275629.jpg?w=960 540w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000458275629.jpg?w=960 720w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000458275629.jpg?w=960 900w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000458275629.jpg?w=960 1080w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000458275629.jpg?w=960 1296w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000458275629.jpg?w=960 1512w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000458275629.jpg?w=960 1728w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000458275629.jpg?w=960 1944w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000458275629.jpg?w=960 2160w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000458275629.jpg?w=960 2376w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000458275629.jpg?w=960 2592w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000458275629.jpg?w=960 2808w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000458275629.jpg?w=960 3024w” />

GETTY – CONTRIBUTOR
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Avocados, nuts sees and olives are full of ‘good’ monosaturated fats

THERE are “good” fats and “bad” fats — and eating them doesn’t mean you put on weight. Polyunsaturated fats are good. We can’t produce them, so we have to get them from our diet.

They can help lower your cholesterol, reducing your risk of heart disease. They also help brain function and cell growth and can be found in foods including oily fish, chia seeds and walnuts.

Monounsaturated fats are also good. These can aid weight loss, they reduce the risk of heart disease and help with inflammation in the body. They can be found in nuts, seeds, avocados, olives and pork.

Saturated and trans fats are bad. They can contribute to heart ­disease, obesity and high cholesterol.  They are found in lards, butter and ­animal fats. The NHS advises women to consume less than 20g (about three tablespoons of butter) of these a day.

Protein

<img class=”lazyautosizes lazyloaded” src=”data:;base64,” sizes=”620px” srcset=”https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000248121225.jpg?w=960 180w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000248121225.jpg?w=960 360w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000248121225.jpg?w=960 540w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000248121225.jpg?w=960 720w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000248121225.jpg?w=960 900w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000248121225.jpg?w=960 1080w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000248121225.jpg?w=960 1296w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000248121225.jpg?w=960 1512w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000248121225.jpg?w=960 1728w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000248121225.jpg?w=960 1944w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000248121225.jpg?w=960 2160w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000248121225.jpg?w=960 2376w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000248121225.jpg?w=960 2592w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000248121225.jpg?w=960 2808w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000248121225.jpg?w=960 3024w” alt=” Snacking on a handful of nuts keeps you full and gives you a healthy dose of protein” data-credit=”Getty – Contributor” data-sizes=”auto” data-img=”https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000248121225.jpg?strip=all&w=960″ data-srcset=”https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000248121225.jpg?w=960 180w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000248121225.jpg?w=960 360w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000248121225.jpg?w=960 540w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000248121225.jpg?w=960 720w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000248121225.jpg?w=960 900w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000248121225.jpg?w=960 1080w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000248121225.jpg?w=960 1296w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000248121225.jpg?w=960 1512w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000248121225.jpg?w=960 1728w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000248121225.jpg?w=960 1944w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000248121225.jpg?w=960 2160w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000248121225.jpg?w=960 2376w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000248121225.jpg?w=960 2592w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000248121225.jpg?w=960 2808w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000248121225.jpg?w=960 3024w” />

GETTY – CONTRIBUTOR
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Snacking on a handful of nuts keeps you full and gives you a healthy dose of protein

A VITAL component of every cell in the body.

If you eat too much, your body gets rid of it as waste.

Protein is found in meat, dairy, nuts and beans.

Carbs

<img class=”lazyautosizes lazyloaded” src=”data:;base64,” sizes=”620px” srcset=”https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT0004592608582.jpg?w=960 180w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT0004592608582.jpg?w=960 360w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT0004592608582.jpg?w=960 540w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT0004592608582.jpg?w=960 720w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT0004592608582.jpg?w=960 900w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT0004592608582.jpg?w=960 1080w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT0004592608582.jpg?w=960 1296w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT0004592608582.jpg?w=960 1512w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT0004592608582.jpg?w=960 1728w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT0004592608582.jpg?w=960 1944w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT0004592608582.jpg?w=960 2160w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT0004592608582.jpg?w=960 2376w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT0004592608582.jpg?w=960 2592w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT0004592608582.jpg?w=960 2808w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT0004592608582.jpg?w=960 3024w” alt=” Brown versions of traditional carbs are better for you” data-credit=”Getty – Contributor” data-sizes=”auto” data-img=”https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT0004592608582.jpg?strip=all&w=960″ data-srcset=”https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT0004592608582.jpg?w=960 180w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT0004592608582.jpg?w=960 360w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT0004592608582.jpg?w=960 540w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT0004592608582.jpg?w=960 720w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT0004592608582.jpg?w=960 900w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT0004592608582.jpg?w=960 1080w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT0004592608582.jpg?w=960 1296w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT0004592608582.jpg?w=960 1512w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT0004592608582.jpg?w=960 1728w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT0004592608582.jpg?w=960 1944w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT0004592608582.jpg?w=960 2160w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT0004592608582.jpg?w=960 2376w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT0004592608582.jpg?w=960 2592w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT0004592608582.jpg?w=960 2808w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT0004592608582.jpg?w=960 3024w” />

GETTY – CONTRIBUTOR
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Brown versions of traditional carbs are better for you

THEY aren’t the work of the devil! They are actually the body’s main source of energy.

Carbs are the sugars, starches and fibres found in fruits, grains and vegetables.

Brown versions are generally healthier than white so opt for these.

Fibre

<img class=”lazyautosizes lazyloaded” src=”data:;base64,” sizes=”620px” srcset=”https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000311065426.jpg?w=960 180w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000311065426.jpg?w=960 360w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000311065426.jpg?w=960 540w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000311065426.jpg?w=960 720w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000311065426.jpg?w=960 900w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000311065426.jpg?w=960 1080w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000311065426.jpg?w=960 1296w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000311065426.jpg?w=960 1512w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000311065426.jpg?w=960 1728w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000311065426.jpg?w=960 1944w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000311065426.jpg?w=960 2160w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000311065426.jpg?w=960 2376w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000311065426.jpg?w=960 2592w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000311065426.jpg?w=960 2808w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000311065426.jpg?w=960 3024w” alt=” Oats are a great way to get fibre into your diet” data-credit=”Alamy” data-sizes=”auto” data-img=”https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000311065426.jpg?strip=all&w=640″ data-srcset=”https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000311065426.jpg?w=960 180w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000311065426.jpg?w=960 360w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000311065426.jpg?w=960 540w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000311065426.jpg?w=960 720w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000311065426.jpg?w=960 900w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000311065426.jpg?w=960 1080w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000311065426.jpg?w=960 1296w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000311065426.jpg?w=960 1512w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000311065426.jpg?w=960 1728w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000311065426.jpg?w=960 1944w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000311065426.jpg?w=960 2160w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000311065426.jpg?w=960 2376w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000311065426.jpg?w=960 2592w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000311065426.jpg?w=960 2808w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000311065426.jpg?w=960 3024w” />

ALAMY
11
Oats are a great way to get fibre into your diet

WE don’t digest this — it keeps things moving through our digestive system.

Great for gut health, it is also proven to help prevent diabetes and depression.

Fibre is in brown versions of bread, pasta and rice. It is also in oats and the skin of vegetables.

Supplements

<img class=”lazyautosizes lazyloaded” src=”data:;base64,” sizes=”620px” srcset=”https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000000455319.jpg?w=960 180w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000000455319.jpg?w=960 360w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000000455319.jpg?w=960 540w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000000455319.jpg?w=960 720w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000000455319.jpg?w=960 900w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000000455319.jpg?w=960 1080w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000000455319.jpg?w=960 1296w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000000455319.jpg?w=960 1512w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000000455319.jpg?w=960 1728w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000000455319.jpg?w=960 1944w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000000455319.jpg?w=960 2160w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000000455319.jpg?w=960 2376w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000000455319.jpg?w=960 2592w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000000455319.jpg?w=960 2808w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000000455319.jpg?w=960 3024w” alt=” Some supplements work better than others” data-credit=”FoodPix – Getty” data-sizes=”auto” data-img=”https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000000455319.jpg?strip=all&w=639″ data-srcset=”https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000000455319.jpg?w=960 180w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000000455319.jpg?w=960 360w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000000455319.jpg?w=960 540w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000000455319.jpg?w=960 720w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000000455319.jpg?w=960 900w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000000455319.jpg?w=960 1080w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000000455319.jpg?w=960 1296w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000000455319.jpg?w=960 1512w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000000455319.jpg?w=960 1728w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000000455319.jpg?w=960 1944w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000000455319.jpg?w=960 2160w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000000455319.jpg?w=960 2376w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000000455319.jpg?w=960 2592w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000000455319.jpg?w=960 2808w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000000455319.jpg?w=960 3024w” />

FOODPIX – GETTY
11
Some supplements work better than others

WE tend to overdo supplements. Most of us aren’t deficient.  But one that is worthwhile is taking 10mg of vitamin D a day.

We make it from the sun and usually can’t get enough through our diet.

Vitamin D is important for hormone production, mental health and bone strength.

Price

<img class=”lazyautosizes lazyloaded” src=”data:;base64,” sizes=”620px” srcset=”https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000318137582.jpg?w=960 180w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000318137582.jpg?w=960 360w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000318137582.jpg?w=960 540w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000318137582.jpg?w=960 720w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000318137582.jpg?w=960 900w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000318137582.jpg?w=960 1080w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000318137582.jpg?w=960 1296w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000318137582.jpg?w=960 1512w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000318137582.jpg?w=960 1728w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000318137582.jpg?w=960 1944w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000318137582.jpg?w=960 2160w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000318137582.jpg?w=960 2376w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000318137582.jpg?w=960 2592w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000318137582.jpg?w=960 2808w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000318137582.jpg?w=960 3024w” alt=” Pre-packed ready meals are usually more expensive than cooking from scratch” data-credit=”Alamy” data-sizes=”auto” data-img=”https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000318137582.jpg?strip=all&w=960″ data-srcset=”https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000318137582.jpg?w=960 180w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000318137582.jpg?w=960 360w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000318137582.jpg?w=960 540w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000318137582.jpg?w=960 720w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000318137582.jpg?w=960 900w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000318137582.jpg?w=960 1080w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000318137582.jpg?w=960 1296w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000318137582.jpg?w=960 1512w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000318137582.jpg?w=960 1728w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000318137582.jpg?w=960 1944w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000318137582.jpg?w=960 2160w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000318137582.jpg?w=960 2376w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000318137582.jpg?w=960 2592w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000318137582.jpg?w=960 2808w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000318137582.jpg?w=960 3024w” />

ALAMY
11
Pre-packed ready meals are usually more expensive than cooking from scratch

PEOPLE think eating healthily is more expensive — but it is only expensive if you don’t know how to cook, as pre-packed meals really are pricy.

Frozen and tinned foods are often more nutritious than fresh veg.

The longer they sit on the shelf the more nutrients they lose.

Sleep

<img class=”lazyautosizes lazyloaded” src=”data:;base64,” sizes=”620px” srcset=”https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000455593916.jpg?w=960 180w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000455593916.jpg?w=960 360w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000455593916.jpg?w=960 540w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000455593916.jpg?w=960 720w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000455593916.jpg?w=960 900w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000455593916.jpg?w=960 1080w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000455593916.jpg?w=960 1296w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000455593916.jpg?w=960 1512w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000455593916.jpg?w=960 1728w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000455593916.jpg?w=960 1944w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000455593916.jpg?w=960 2160w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000455593916.jpg?w=960 2376w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000455593916.jpg?w=960 2592w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000455593916.jpg?w=960 2808w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000455593916.jpg?w=960 3024w” alt=” A regular good night’s sleep can have such a positive impact on your health in general” data-credit=”Getty – Contributor” data-sizes=”auto” data-img=”https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000455593916.jpg?strip=all&w=960″ data-srcset=”https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000455593916.jpg?w=960 180w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000455593916.jpg?w=960 360w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000455593916.jpg?w=960 540w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000455593916.jpg?w=960 720w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000455593916.jpg?w=960 900w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000455593916.jpg?w=960 1080w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000455593916.jpg?w=960 1296w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000455593916.jpg?w=960 1512w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000455593916.jpg?w=960 1728w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000455593916.jpg?w=960 1944w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000455593916.jpg?w=960 2160w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000455593916.jpg?w=960 2376w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000455593916.jpg?w=960 2592w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000455593916.jpg?w=960 2808w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000455593916.jpg?w=960 3024w” />

GETTY – CONTRIBUTOR
11
A regular good night’s sleep can have such a positive impact on your health in general

NOT getting enough sleep is linked to a host of diseases, including heart disease and dementia.

A seven to eight-hour sleep is optimal. Try having less screen time before bed and leave two hours between your evening meal and bedtime.

Caffeine

<img class=”lazyautosizes lazyloaded” src=”data:;base64,” sizes=”620px” srcset=”https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000375033361.jpg?w=960 180w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000375033361.jpg?w=960 360w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000375033361.jpg?w=960 540w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000375033361.jpg?w=960 720w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000375033361.jpg?w=960 900w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000375033361.jpg?w=960 1080w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000375033361.jpg?w=960 1296w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000375033361.jpg?w=960 1512w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000375033361.jpg?w=960 1728w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000375033361.jpg?w=960 1944w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000375033361.jpg?w=960 2160w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000375033361.jpg?w=960 2376w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000375033361.jpg?w=960 2592w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000375033361.jpg?w=960 2808w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000375033361.jpg?w=960 3024w” alt=” A cup of coffee or two a day could lower your risk of heart disease” data-credit=”Getty – Contributor” data-sizes=”auto” data-img=”https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000375033361.jpg?strip=all&w=960″ data-srcset=”https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000375033361.jpg?w=960 180w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000375033361.jpg?w=960 360w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000375033361.jpg?w=960 540w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000375033361.jpg?w=960 720w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000375033361.jpg?w=960 900w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000375033361.jpg?w=960 1080w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000375033361.jpg?w=960 1296w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000375033361.jpg?w=960 1512w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000375033361.jpg?w=960 1728w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000375033361.jpg?w=960 1944w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000375033361.jpg?w=960 2160w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000375033361.jpg?w=960 2376w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000375033361.jpg?w=960 2592w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000375033361.jpg?w=960 2808w, https://www.thesun.co.uk/wp-content/uploads/2019/01/NINTCHDBPICT000375033361.jpg?w=960 3024w” />

GETTY – CONTRIBUTOR
11
A cup of coffee or two a day could lower your risk of heart disease

TWO or three cups of good-quality coffee a day is better than none, research shows.

Studies suggest it lowers risk of liver and heart disease, but try having it early in the day.

[“source=thesun.co.uk”]