Fish, beetroot and prunes – why you should be eating them

Find out why these foods are good for us and bust some health food myths

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Prunes are low in calories and keep you going for longer

Why you should eat fish:

  • It’s a great source of protein, vitamins and minerals. The FSA advises we eat at least two portions a week, one of which should be oily.
  • White fish is low in fat. 100g of haddock, for instance, contains less than 1g of fat.
  • Regular intake of Omega-3 fatty acids can treat, control and improve depression.
  • The Omega-3 fats in oil-rich fish are an important factor in an unborn baby’s eye and brain development.
  • White fish is easy to digest, so it’s perfect for weaning. Remove bones and poach it in water, then purée with veg.
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Why you should eat beetroot:

  • It’s packed full of almost too many nutrients to mention which makes it perfect for growing babies, kids, mums and dads.
  • It’s virtually fat free and low in calories.
  • Its high iron content can help to treat anaemia and fatigue, ideal for tired mothers.
  • Beetroot contains the mineral silica, which helps the body utilise calcium to help keep your bones tip-top.
  • It contains high amounts of boron, which is directly related to the production of human sex hormones. Wahay!

Why you should eat prunes:

  • Just three prunes = one of your five a day.
  • High fibre content makes you feel fuller for longer.
  • The fibre will help keep you regular.
  • They’re just 20 calories per prune.
  • Bursting with antioxidants and vital nutrients, copper, potassium and vitamin K.

3 common health food myths

1. Low fat is the healthy choice. All the low-fat label really means is it’s 30% lower in fat than the standard equivalent. So if it’s a doughnut, the low-fat version could still be high in fat.

2. Eating less is healthy. Balance is key to a healthy diet. This means eating a wide variety, in the right proportions.

3. All fat is the same. It’s a good idea to limit the total amount of fat you eat, and swap saturated fats for unsaturated fats. Saturated fat, found in foods like pies, cheese and butter, can raise cholesterol, but unsaturated fat in oily fish, sunflower and olive oils, and can help reduce cholesterol.

3 ways to combat fussy eaters

1. Get your children to explore food by asking them to kiss, lick or crunch it, and try games such as who can crunch their celery the loudest.

2. When shopping, explain where the food comes from, and let them help you cook it, introducing star charts for eating five a day.

3. Help them explore the different textures of foods by using a juicer, blender, grater, ricer or masher.

Check out our fussy eating section for more information on tackling your fussy eaters.

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Is black rice the new superfood?

Health conscious mums who hesitate at the price of superfoods such as fresh blueberries and goji berries, now have an economical alternative. US boffins are hailing black rice as the new dietary saviour as it’s equally high in antioxidants as its superfood predecessors. Find it in health food shops and delis.

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