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EAT SMART

*RECOMMENDED MAXIMUM AT NHS.CO.UK. **VITAMIN D AND THE IMMUNE SYSTEM, JOURNAL OF INVESTIGATIVE MEDICINE, JAN 2008. †THE EFFECTS OF TEA ON PSYCHOPHYSIOLOGICAL STRESS RESPONSIVITY AND POST-STRESS RECOVERY, PSYCHOPHARMACOLOGY, 2007. WORDS: RADHIKA HOLMSTROM. PHOTOGRAPHS: GETTY IMAGES

Super suppers A nutritious, balanced evening meal will help prevent you waking up with the midnight munchies, making it more likely that you’ll get a satisfying night’s sleep. Stick to small portions and avoid rich, ‘heavy’ foods.

Try these…

● Grilled salmon

with new potatoes and steamed broccoli ● Chickpea and mixed vegetable brown rice pilaf ● Wholemeal pasta, with chopped, cooked chicken and diced red pepper, tossed in low-fat soft cheese with herbs

Strike a balance Omega-3 You may not be able to eat yourself clever, but this essential fatty acid can help to maintain brain function. Find it in oils, seeds, leafy green veg and organic milk. Oily fsh is a good source of omega-3 and is perfect for supper, so tuck into fresh, smoked or canned salmon, sardines or mackerel. Starchy carbs such as potatoes, pasta or brown rice are fne as part of your evening meal, but stick to a small portion. If you eat too much of them or have supper too close to bedtime, your digestion will still be working hard, which may disrupt your sleep.

Boost levels of omega-3 at suppertime with salmon, sardines or mackerel

Snacks on the go Carry a tasty, nutritious snack in your bag to help stave of hunger, keep you alert and reduce cravings for junk food through the day

Try these… A handful of almonds or walnuts.

This protein-packed hit also provides minerals, especially cobalt (a component of energy-releasing vitamin B12); copper to help trigger the release of iron; and magnesium, also essential for energy. ● Black tea – evidence suggests this lowers stress levels†. ● Popcorn makes a savvy, carb-providing snack, as long as you go for the plain variety. ● Veggie juices are an easy way towards your 5-a-day, and blitzing whole veggies like celery and kale into smoothies will keep fbre in the mix, too. JUNE 2015

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Asda Magazine - June 2015  

Ice Breakers - Get your Summer starterd and cool down in style! PLUS: - Authentic American BBQ classics - The best gifts (and the worst joke...

Asda Magazine - June 2015  

Ice Breakers - Get your Summer starterd and cool down in style! PLUS: - Authentic American BBQ classics - The best gifts (and the worst joke...

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