Eat tomatoes with avocados
This combination will increase the absorption of a phytonutrient called lycopene, which may help with eye health.
Cook vegetables before adding them to a recipe
Add some cooked carrots into the pot when making a bolognese or any other type of sauce from scratch as cooked tomato (tinned or fresh) and cooked carrot provide more carotene than uncooked.
Carotene converts into vitamin A, and helps with vision and the immune system.
Drink juice with leafy greens
Pair a vegetable curry or stir fry with 150ml orange juice, as the vitamin C will help to absorb iron from dark green veggies such as spinach or broccoli.
Just 150ml of orange juice contains your entire RDA of vitamin C.
Swap mayonnaise for yoghurt
Replace the mayo in your sandwich or jacket potato with live natural yoghurt.
It contains less fat and packs more protein, calcium, and B12. It also contains probiotics which improve gut health.
Eat fish with low-fat yoghurt
Eat salmon fillets with a low-fat yogurt as the dressing.
The vitamin D from oily fish helps the body absorb the calcium from the yoghurt.
Make porridge with milk, not water
Always combine wholegrain cereal or porridge with milk to boost calcium intake to help maintain strong teeth and bones.
Top with vitamin C rich berries or kiwi, or drink 150ml of orange juice, to aid iron absorption as this boosts your immune system.
Add nut butter
Add a teaspoon of nut butter like peanut, almond, or cashew to your pancake or smoothie mix to add protein, minerals and fibre.
Mix up your meal deal
When buying your meal deal at lunchtime, swap the chips for a side salad to boost your veg and fibre intake.
Or simply swap a packet of chips for a handful of nuts.