A wholegrain lower sugar cereal with semi-skimmed milk and fruit sliced over the top is a tasty and healthier breakfast. Further information The Eatwell Guide can help you get the right balance of the 5 main food groups. The guide shows you how much of what you eat should come from each food group. Hydrate the smart way. Staying hydrated is part of healthy eating, and water is the best way to stay hydrated. If you’re not used to drinking water, get a reusable water bottle and add fruit slices or a squeeze of lemon for flavor.

Children under the age of 11 should have less saturated fat than adults, but a low-fat diet is not suitable for children under 5. I've learnt so much from Megan, looking after my gut is now a priority and I feel so good for it. She's a huge inspiration to us. Ella Mills, author and founder of Deliciously Ella

Eat More, Live Well

Love Your Gut’ by Megan Rossi presents an extensive and personalised exploration of gut health, delving into its impact on overall well-being. With a blend of science, practical strategies, anecdotes, and delightful plant-focused recipes, the book guides readers through an interactive journey to understand, nurture, and optimise their gut microbiome. Rossi’s emphasis on the gut-brain connection, the significance of dietary diversity, and the role of yoga in gut health are noteworthy. You can choose from fresh, frozen and canned, but remember that canned and smoked fish can be high in salt. A 150ml glass of fruit juice, vegetable juice or smoothie also counts as 1 portion, but limit the amount you have to no more than 1 glass a day as these drinks are sugary and can damage your teeth. 3. Eat more fish, including a portion of oily fish

Proving a specific way of eating improves health is famously hard. Yet the latest review of observational studies and clinical trials concluded the evidence for the low-FODMAP diet is now so strong that it’s ready to be rolled out as first-line therapy for IBS patients. It is already in practice in Australia.

More of the right things

The key to a healthy diet is to eat the right amount of calories for how active you are so you balance the energy you consume with the energy you use. I chose this book because I have a keen interest in healthy eating. I'm not a major healthy eater (I'm the wrong size and shape for that) but I try to make good food choices, I like cooking from scratch, and i'm interested in the science of food. 'Eat yourself healthy' also appealed to me as it didn't come across as a standard diet and weight loss book, this seemed to just be focusing more on the whole health of your body.

Prebiotics are mostly FODMAPs so, the theoretical risk is that by eliminating them or cutting down on them significantly, you’re going to create an environment in your bowel where you won’t have as many health-promoting microbiota,' Gibson warns. Scientists know that more than 90% of serotonin is produced in the gut – but how does what you eat affect your mood? The author has an easy to understand style of writing and although she does discuss some of the bio-science and physiology involved, I don't imagine it'll be beyond the scope of the average layperson. The book has a lot of charts and quizzes to fill out to analyze the reader's current gut biome and general gut health as well as a lot of suggestions for improvement. Try to choose a variety of different foods from the 5 main food groups to get a wide range of nutrients. More than 22.5g of total sugars per 100g means the food is high in sugar, while 5g of total sugars or less per 100g means the food is low in sugar.Similarly, although not all yogurts contain significant amounts of live microbes, yogurt has been linked with more pronounced health benefits in large studies, including weight management, compared to unfermented dairy products such as milk.” I tried working with other healthcare providers who told me to go on elimination diets and told me I had food intolerances when I in fact did not. If you eat or drink more than your body needs, you'll put on weight because the energy you do not use is stored as fat. If you eat and drink too little, you'll lose weight. Most people in the UK eat and drink too many calories, too much saturated fat, sugar and salt, and not enough fruit, vegetables, oily fish or fibre. Colonic bacteria in people with IBS may react differently to certain types of food, increasing the amount of gas produced and water content in the colon,' says Dr Majella O’Keeffe, dietitian and post-doctoral research associate at King’s College London, who is investigating the effects of FODMAPS.

Just because a food is high in calories doesn’t mean that it’s bad for you. On the same token, just because a food is low in calories doesn’t make it a healthy choice. It's recommended that you eat at least 5 portions of a variety of fruit and veg every day. They can be fresh, frozen, canned, dried or juiced. Keep an eye on the fats you add when you're cooking or serving these types of foods because that's what increases the calorie content – for example, oil on chips, butter on bread and creamy sauces on pasta. 2. Eat lots of fruit and veg Meat is a good source of protein, vitamins and minerals, including iron, zinc and B vitamins. It's also one of the main sources of vitamin B12.

Colour it in

All non-alcoholic drinks count, but water, lower fat milk and lower sugar drinks, including tea and coffee, are healthier choices. Research links diets high in ultra-processed foods to a greater risk of depression, heart disease, obesity, and many other complications ( 9, 24, 25). The Eatwell Guide does not apply to children under the age of 2 because they have different nutritional needs. You need some fat in your diet, but it's important to pay attention to the amount and type of fat you're eating. People with special dietary needs or a medical condition should ask their doctor or a registered dietitian for advice.