Eat a rainbow
A variety of colors helps to keep us healthy, so eat red, yellow and
green fruit and veg – and purple too!
There’s more to a bright bowl of fruit than
meets the eye. ‘Different colors indicate the presence of different nutrients
and, in particular, natural plant compounds such as polyphenols, which have
potential health benefits,’ explains senior nutrition scientist Bridget Benelam
of the British Nutrition Foundation. ‘Dark green or orange fruit and veg often
contain carotenoids, which are associated with protecting your eyes from
macular degeneration,’ she adds.
A
variety of colours helps to keep us healthy, so eat red, yellow and green fruit
and veg – and purple too!
Although oil soluble, a little salad
dressing or drizzle of oil on vegetables can help you absorb more of these
compounds. Carrots are rich in beta carotene and dark green leafy veg are also
a good source. Lycopene, which has a red colour, is found in tomatoes and is
absorbed more easily by the body if the tomatoes are cooked. Add a can of
tomatoes or tomato paste to pasta sauces to boost their nutritional benefits.
Lycopene,
which has a red colour, is found in tomatoes and is absorbed more easily by the
body if the tomatoes are cooked.
Bright colours count when eating fruit too.
‘The dark purples and reds of berries are often caused by compounds called
anthocyanins, which are also found in red wine, and have been linked to heart
health benefits,’ explains Bridget.
So top your morning breakfast cereal with a
handful of grapes, berries (raspberries and blueberries are particularly good)
or even red apple slices.
Sweet Scents
Subtle aromas can add a hint of spring to
your home, before the real thing arrives
Organic candles scented with essential oils
add a gentle perfume to living rooms, dining areas and bedrooms, while
diffusers are decorative too.
‘Naturally scented candles with pure
essential oils, such as lemongrass and tea tree, are less overwhelming than
floral scents,’ advises Jane Robson, founder of The Fine Cotton Company.
Organic
candles scented with essential oils add a gentle perfume to living rooms,
dining areas and bedrooms, while diffusers are decorative too.
Ashleigh and Burwood’s fragranced catalytic
lamps, from £19.50, perfume the air and destroy airborne bacteria and dust
mites. For something stronger that’s not overpowering, try Febreze products,
which trap and eliminate odours before releasing a light scent.
Ashleigh
and Burwood’s fragranced catalytic lamps, from £19.50, perfume the air and
destroy airborne bacteria and dust mites.
Its Fabric Refresher, from £2.80, is useful
for getting rid of smells from upholstery and dry-clean-only clothes. Oreck’s
Carpet and Room Refresher, £11, and scented vacuum cleaner bag tablets, £9.97
for 24, work on a similar principle, while Air Wick’s Odour Detect, £9.99,
releases the air freshener only when it detects a smell in the air.
Cut food waste the easy way
We throw away 7,2 million tonnes of food
each year and, according to lovefoodgatewaste.com, it costs the average family
£680
Understand
food labelling
‘Use by’ means food can be eaten up to the
end of the ‘use-by’ date but not after, even if it looks OK. ‘Best before’
refers to food quality not food safety. When the date has passed, the food
won’t be unsafe, but it might be past its best. ‘Display until’ is designed
only for shop staff and doesn’t refer to food safety.
Understand
food labelling
Don’t
cook too much food
It’s easy to do, especially with pasta and
rice dishes, but instead of piling up your plate, freeze leftovers.
Don’t
cook too much food
Clearly
label the leftovers you freeze
If you can’t identify it, you’ll probably
throw it away in a few months.
Clearly
label the leftovers you freeze
Plan
your meals
You’ll save money and cut waste. Before you
shop, write down a menu for the week with ingredients for each dish so you’re
not tempted to buy too much.
Plan
your meals
Turn
it into compost
Some food waste is unavoidable — nobody
wants to eat eggshells, potato peelings and carrot tops — but composting will
turn it into nutritious feed for your garden. If you don’t have space, talk to
your council about food waste collections in your area.
Turn
it into compost
