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When do you eat your bananas? Do you like them spotted and mushy, or do you like the slight crunch that comes from eating a green banana?

Or do you not really care about its texture, because you prefer to only eat bananas in the form of a banana split?

Well it turns out there are some major health benefits to be had from eating bananas before they ripen – when they’re still green.

READ MORE: How many bananas can I eat in a day?

Yes, they may taste better when the peel is bright yellow and the fruit itself is fresh, but you might be missing out on all the goodness that bananas can offer.

Green bananas are made up of resistant starch. As bananas ripen and turn yellow, the starches transform into sugars.

Resistant starch acts like fibre – it isn’t broken down in the gut and is great at helping manage blood sugar levels. Eating green bananas won’t give you that spike in blood sugar that you’d get from a regular, ripe banana.

Foods containing resistant starch are also very good for your gut health, says Dr. Michael Mosely, a diet and nutrition expert. 

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In an article for the Daily Mail, Dr. Mosely revealed that resistant starch will help to “feed the friendly bacteria in your gut”, which then “convert the starch to fatty acid called butyrate”.

Butyrate can lower your chances of developing fatal colon cancer, while also decreasing the amount of fat built-up in the liver.

Fatty liver disease is a common condition – it occurs in about 1 in every 3 Australian adults. But eating a diet supplemented with resistant starch can decrease the risk of this build-up which leads to liver damage.

A 2023 study found that participants who took a supplement containing resistant starch every day had 40 per cent less fat in their livers, compared to those who didn’t have the starchy powder at all.

But there’s no need to buy supplements. “The good news is you can easily increase your consumption of resistant starch by eating oats, legumes, and green bananas,” Dr Mosley wrote.

READ MORE: Here’s what actually happens when you swallow gum

Another way to up your intake of resistant starch? Leftovers!

Rice, pasta, and potatoes all contain high levels of resistant starch, so long as they’ve been cooked, cooled, and reheated.

And just in case you needed another reason to eat more pasta, a recent study has found that – despite popular myths – you don’t need to stop eating pasta in order to lose weight.

In fact, it’s actually an important part of a balanced diet. Those studied who eat a lot of the carb in their weekly diet were “generally not associated with odds of overweight or obesity”.

Basically: so long as the rest of your food intake is balanced and nutrient-rich, there’s absolutely nothing wrong with digging into a plate of pasta.

And if it’s been reheated – even better.

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Maybe you’re someone who runs 20 to 30 kilometres a week but regularly gets fast food for dinner. Perhaps you track what you eat Monday through Friday but binge on the weekends. Or maybe you’re someone whose kitchen is stocked with chips, cookies and soft drink because your workout keeps you thin.

The idea of eating anything you want without consequences might sound like a dream – especially if you’ve convinced yourself that you’re going to burn it off in your next cardio session. But the reality is that it doesn’t matter whether you work out longer or at a higher intensity, experts say. Exercise cannot completely reverse the effects of a bad diet.

READ MORE: This summer, ditch fads and embrace holistic health

You can look thin and still be unhealthy

“Skinny fat” is the unofficial term used on social media to describe a person who looks slim but has a high percentage of body fat. A regular gymgoer could have little subcutaneous fat — the fat right under your skin that’s easy to pinch — but lots of visceral fat. This fat layer is less noticeable because it wraps around your organs.

Visceral fat is more dangerous than the outer layer of fat you see, warned Dr. Colin Carriker, an exercise physiologist and associate professor of health and human performance at High Point University in North Carolina. A buildup of visceral fat from eating processed foods high in sugar, salt and carbs could lead to the same type of risks as a person with obesity.

For example, large amounts of visceral fat circulating throughout the body could cause the arteries to harden and become narrower, a disease known as atherosclerosis. This blockage stops blood from flowing to the rest of the body’s tissues and increases the risk for a heart attack and stroke.

READ MORE: Ultimate breakfast guide for early morning exercise

There’s also an increased risk for premature death if you exercise but neglect healthy eating. In one of the largest studies to look at the effects of physical activity and diet quality, researchers found those who regularly exercised but ate anything they wanted were at greater risk of mortality compared with people who both exercised and made healthy dietary choices.

Why it’s virtually impossible to outrun a bad diet

If you’re looking to lose weight, the key is to develop a caloric deficit in which you burn more calories than what you are consuming. But eating high-calorie fatty foods regularly can make this a challenge.

“You’re overconsuming calories and will have to do way more exercise than a person can sustain on a long-term basis,” Carriker said.

One idea would be to spend more time exercising or engaging in a more intense workout. But this plan doesn’t really work when you’re running on fumes, said Grace Derocha, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. That’s because junk food and sugary beverages are filled with empty calories.

READ MORE: Diet Coke could increase risk of depression, study finds

Processed foods such as soda and candy have little to no nutrients. With a lack of vitamins, protein and fibre to fill you up, it’ll be hard to think about working out when you’re constantly feeling hungry. “People who don’t have a nutritious diet are usually still hungry, moody, and won’t have the same motivation or drive to exercise,” Derocha said.

If you do make it to the gym, those empty calories will make it harder to have a productive workout session. Caroline Susie, a registered dietitian and also a spokesperson for the Academy of Nutrition and Dietetics, explained that fatty foods might give a temporary boost of energy at first, but they wouldn’t be enough to maintain a long or high-intensity workout, making it easier to feel fatigued sooner. On top of all that, any empty calories that aren’t burned off will be stored as fat.

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The seven most filling foods, according to a dietitian

The type of training won’t matter in the long run if you’re not getting the right nutrients. People who are strength training tend to burn more calories than when they do cardio. However, Derocha said that getting nutrients from poor-quality foods will make it harder to build muscle mass and fully recover from a strenuous workout.

To build muscle mass, your best bet is to include foods high in protein such as chicken and salmon in your diet. “Macronutrients like protein help build lean muscle mass and sustain it,” Derocha said.

Moderation is key

Being healthy doesn’t mean you have to give up all the foods you enjoy eating. People tend to demonise certain foods, and feeling like you can’t have any sugar or carbs can create a toxic relationship with food, Derocha said.

Instead of feeling guilty for getting takeout last night or for ordering dessert, Susie advises to reshape your perspective. She said to think of food as more than just calories but as the kind of energy it can provide. If you’ve had enough fibre today, look at where you add in extra protein, omega-3s or healthy carbs.

“It’s not good or bad food; it’s just fuel,” she said. “When you look at it from an addition standpoint instead of a restriction standpoint, it’s a healthier approach to fueling yourself.”

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Hands up if you are one of the many women who starts the day already behind the eight ball when it comes to energy, relying on sugar, caffeine and snacks just to make it to the end of the day.

While it is not uncommon for those of us with jam-packed schedules to struggle with energy regulation as the day progresses, it may come as a surprise to hear that a number of our daily food habits can actually make the fatigue worse.

So, if you routinely feel as if you could fall asleep after lunch, here are the easy food fixes so you can keep better control of your glucose levels and energy levels – no matter how busy your day is.

READ MORE: The banned drink now available in Aussie supermarkets

Not caffeinating at the right time

You could be forgiven for treating your morning coffee as the highlight of your day. While there is nothing wrong with enjoying a coffee first thing, it does leave us prone to an energy lull come 9 or 10 o’clock.

Rather, utilising tea first thing, and waiting to enjoy your morning coffee a little later – at 9 or 10 – will help to keep your energy regulated until lunchtime each day.

The same can be said for a lunchtime caffeine hit. If consuming caffeine after lunch does not negatively impact your sleep, you are better off enjoying a coffee, tea or low-sugar energy drink mid-afternoon to avoid the late-afternoon fatigue that commonly sees us seeking out a sugar hit to make it through the day.

READ MORE: Diet Coke could increase risk of depression, study finds

Eating lunch too late

When the days are full, especially when you are confined to school hours, it is not uncommon to see lunch pushed back to as late as 2 or 3pm. Sometimes it can be skipped entirely and replaced with an array of snacks, sushi and coffee quickly consumed on the run.

The issue with this pattern of eating is that not consuming a well-balanced meal, three to four hours after breakfast, is likely to leave you feeling cranky and fatigued by mid afternoon.

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Not only is the timing of your lunch important when it comes to energy regulation, but so is making sure you have the right nutritional balance. Typically lunches we buy are carb-heavy – noodles, rice, thick slices of bread and jumbo wraps, which are lacking in protein and salad or vegetable bulk.

READ MORE: The health benefits in chocolate

This means you are satisfied for an hour or two before feeling unsettled, irritable and craving sweet food.

On the other hand, a protein- and vegetable-rich lunch, with a smaller portion of good quality carbohydrates like vegetables, legumes or wholegrain crackers will not only be a lot more filling, but it will mean you do not experience the lethargy that follows a higher carb meal at lunchtime.

Forgetting the fresh food

Although many busy people would claim to have a ‘healthy’ diet, very few people get the volume of fresh food we ideally need for health, hydration and an optimal intake of the key nutrients directly involved in energy regulation and metabolism.

Quick foods we grab on the run such as sushi, wraps, muffins, and toasties may offer some carbs and protein but the missing bulk from salad and veggies means they are digested relatively quickly.

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On the other hand, bulking up your meals with fresh food such as a serve of salad, soup or vegetables will help to keep your energy regulated and blood glucose levels controlled whilst also bumping up your intake of essential nutrients.

Feeding sweet cravings with sweet food

When your energy is low, reaching for a sweet treat or drink can bring relief almost instantly. The receptors in the brain light up as glucose floods to the body’s cells – but like a drug, the more sweet food we consume over time, the more we need for the same hit. The effect is short-lasting, often leaving us feeling worse than we did before we reached for that pick-me-up.

One of the easiest ways to naturally self-regulate your intake of sweet food and keep cravings and blood glucose levels under control is to avoid overly sweet foods during the day.

READ MORE: Five self-care rituals you can do in 10 minutes

Not only will you feel more in control of your food intake, but avoiding overly sweet foods such as fruit yoghurt, sweetened tea and coffee, biscuits, cakes, and chocolates will aid glucose control and help prevent feelings of fatigue and lethargy that routinely hit an hour if two after consuming something sweet.

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With the weather warming up, we’re all getting excited to be spending more time outdoors, soaking up the rays and hopefully chilling at the beach.

Of course, around this time of year, as we’re wearing less clothes and becoming more active, there’s a lot of talk around our “summer bodies“.

In fact, it seems to have become something of an obsession.

READ MORE: Wearing this item to bed could be as unhygienic as sleeping in a toilet

In a worrying development, a new study from YouFoodz has found 49 per cent of Australians say they sometimes skip meals or reduce portion sizes to achieve a so-called “perfect” summer body.

Even if you’re not skipping meals, you still might be a little bit more conscious about what you’re doing and what you’re eating. Over two-thirds of us feel pressured to change our diet, fitness regime, or lifestyle in the lead-up to summer.

It’s not hard to pinpoint the source of this pressure to achieve a “summer body”.

READ MORE: Fitness myth you need to stop believing

The majority of survey respondents highlight the constant headlines and conversations around weight loss for summer as a huge reason behind their desire to lose weight.

Twenty-seven per cent of people surveyed said they are made to feel “anxious” about how their body “should” look.

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Alarmingly, just 12 per cent of Australians say they feel “very confident” in their self-image, while 24 per cent say they are insecure about their bodies.

The concept of social media and magazines making us feel insecure isn’t a new one. Evidence shows over and over again just how harmful they can be.

But another thing that we have evidence for is that fad diets and skipping meals simply don’t work in the long run. Instead, we’re much better off aiming to live a healthy lifestyle, and the weight loss will follow.

It doesn’t even have to start with a huge overhaul. Over half of respondents in the survey say they feel better when they eat a nutritionally balanced meal, and 48 per cent notice a boost in their mental health when they have a good night’s sleep

There are healthy and safe ways to ‘shred for summer‘.

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Get more sleep

“Diet Doctor” Moodi Dennaoui reckons obsessing about food intake and exercise in a bid to lose weight needn’t always be your first step.

“Water and sleep account for two thirds of the way you look and feel,” he told 9Honey Coach in 2021.

In fact, sleep scientist Dr Carmel Harrington says that if we don’t get enough sleep – which is seven to nine hours a night for most people – we end up eating an average of 500 calories more each day.

Aim for a balanced diet and forget fads

Fad diets and miracle drugs might feel like easy solutions to lose weight fast. But in reality, that’s just not a sustainable option. Science makes it clear that strict diets don’t work.

READ MORE: Doctor warns why you should ‘never’ crack your neck

Keep it simple. Everyone knows the fundamentals of healthy eating: lots of vegetables, fruit, whole grains, nuts and seeds, and beans and lentils; modest amounts of unprocessed meat and seafood, eggs, and dairy; and a bit of junk food to make life fun.

You’ve heard it before, but the key is preparation. Whether that’s prepping all your meals the night before, or stocking your fridge with pre-made nutritionally balanced meals, you’ve just got to find something that works for you.

Find ‘exercise’ that fits your lifestyle

Over exercising is not the answer to getting a shredded summer body. Either you’ll burn out or you’ll overstress your system.

The key is finding a form of movement that works for you, and is sustainable. Whether its walking, running, dancing, yoga, or going to the gym, what matters is that you keep it up on a regular basis.

Anyone needing support with eating disorders or body image issues is encouraged to contact the Butterfly National Helpline on 1800 33 4673 (1800 ED HOPE) or support@butterfly.org.au. You can also call the Eating Disorders Victoria Helpline on 1300 550 23 or Lifeline on 13 11 14 for urgent support.

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Spring has sprung, and with it comes the need to bare flesh in the very near future.

There is nothing wrong with wanting to slim down a little before summer officially hits.

The key is to forget detox programs and quick-fix solutions, and instead focus on a balanced eating plan that provides sustainable results.

READ MORE: Aldi announces major change after 22 years for shoppers

This way, you can achieve a calorie deficit, without the feeling of deprivation that accompanies many diets.

The other trick is to opt for foods that are nutrient-rich but relatively low in calories – then you can still eat plenty but achieve a sustainable drop on the scales over the next few weeks.

Dietitian reveals how much protein is really in your food

White fish

White fish is an especially smart option when it comes to weight control, as it is not only extremely high in protein but also significantly lower in calories than a typical red meat meal.

With 150 calories or less per 150g serve, swapping a couple of meals each week for white fish with salad or vegetables is an easy way to enjoy a filling, protein rich meal… for far fewer calories than a typical meat or chicken dish.

READ MORE: ‘Healthiest’ Chinese order revealed

White fish is also a good source of a number of other key nutrients including iodine, selenium, magnesium and – in some varieties like barramundi – Omega-3 fat. With a wide range of varieties including barramundi, Dory, flathead and Basa, you can enjoy white fish grilled, steamed, BBQed or marinated for a tasty, light meal that compliments any weight related goals. 

Shellfish

All varieties of shellfish including prawns, oysters and mussels stand out as superfoods thanks to the extremely high amounts of Omega-3 fat, iron, zinc and iodine they offer per serve.

Shellfish is also high in protein and low in fat, which makes it a great meal addition or light meal when you are actively trying to lose weight.

READ MORE: $6 Woolworths buy personal trainer swears by for weight loss

Think a prawn salad, mussel pot or fresh oysters served with salad. Or if fresh shellfish is a little outside the budget, look for canned varieties that are both convenient and cost-effective options.

Leafy greens

Leafy greens including spinach, rocket, and silver beet are known superfoods thanks for the powerful anti-cancer phytochemicals they naturally contain.

Leafy greens are also nutrient powerhouses, with extremely high amounts of Vitamin K, Vitamin C, and folate. Ideally, we should consume at least two serves of leafy greens every day for optimal cellular health.

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In addition, replacing a meal each day with a veggie or salad with a leafy green base will not only support an overall calorie deficit and weight loss, but also healthy, glowing skin.

Cottage cheese

If you like it, cottage cheese is one of the most nutrient-dense foods you can include in your diet, especially if you are looking to reduce calories. Half a cup contains just 100 calories along with more than 12g of protein, plus plenty of calcium, magnesium and Vitamin B12.

READ MORE: ‘You will never just have motivation’: Fitness myth you need to stop believing

Cottage cheese is super versatile as well: a perfect topping for toast, in wraps and sandwiches or to enjoy with fruit and nuts, it is an easy way to significantly increase your intake of protein, for very few extra calories.

Blueberries

Whilst all berries are good for us, blueberries stand out when it comes to health and longevity. With exceptionally high levels of antioxidants, they are a rich source of Vitamin C whilst also being relatively low in calories and carbohydrates. An entire punnet of blueberries contains just 80 calories and 3g of dietary fibre.

This makes blueberries, when in season, as they are at the moment, a smart daily snack when you are keeping a close eye on your calorie intake.

Greek yoghurt

Greek yoghurt not only contains less sugar than the average store-bought fruit yoghurt, but it is much higher in protein, which helps to keep your blood glucose levels regulated throughout the day.

READ MORE: Health warning to anyone who wears a smartwatch: ‘Public health significance’

For an even better option, seek out the growing range of high protein Greek yoghurts on the market. They’re a nutrient rich food that can be enjoyed with oats for breakfast, as a filling snack, in smoothies and protein shakes, or even in salad and roast vegetable dressings.

Almonds

All nuts are good options nutritionally but almonds are an especially smart choice if you’re eating for weight control, as they are particularly high in protein.

Just 30g – or roughly 15 almonds – offers more than 6g of plant-based protein, almost 4g of dietary fibre, more than 1/3 of our daily recommended intake of Vitamin E, as well as significant amounts of magnesium, Vitamin B2, selenium, copper and zinc.

While all nuts do contain a significant amount of fat, (roughly 12g per 30g serve of almonds), it has also been shown that not all the calories in almonds are absorbed in the body, making them a smart snack option when the goal is fat loss. 

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Author Susie Burrell is a leading Australian dietitian and nutritionist, founder of Shape Me, co-host of The Nutrition Couch podcast and prominent media spokesperson, with regular appearances in both print and television media commenting on all areas of diet, weight loss and nutrition. Here, she provides expert advice on sugar in cereal.

Breakfast cereal can be a surprisingly controversial topic, with a common belief that it is a processed food that is packed full of sugars.

And while some varieties of breakfast cereal contain added sugars, there are also plenty of varieties that have very little if any sugars, and which are a nutrient rich source of wholegrains, B group Vitamins and dietary fibre to help fuel the brains and bodies of active people.

So if you are partial to a bowl of cereal every now and again, or love to start your day with a bowl of whole grains , here are the sugar contents of some of Australia’s most popular breakfast cereals.

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Author Susie Burrell is a leading Australian dietitian and nutritionist, founder of Shape Me, co-host of The Nutrition Couch podcast and prominent media spokesperson, with regular appearances in both print and television media commenting on all areas of diet, weight loss and nutrition.

Who doesn’t love a Chinese feast? Fried rice, honey prawns?

So many delicious flavours and a lot of fat and sodium too if we are not careful.

So, if Chinese is your first choice when dining out or ordering in, here are the most popular Chinese dishes ranked in order of calorie content.

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Dietitian Susie Burrell has revealed the best Woolworths protein bars to add to your diet for your next energy snack. 

The health guru shared a video recommending her top five picks for the healthiest protein bars sold by the supermarket giant. 

“Getting your protein rich snacks ready for the week ahead?” Burrell asked her 60,400 followers in the video caption.

Watch the video above. 

READ MORE: $6 Woolworths product personal trainer swears by for weight loss

In the clip, which is to the track Physical by Olivia Newton-John, Burrell held up her choices for the five most protein-rich bars that she’s filmed in the supermarket.  

The first protein bar that came approved from the dietitian was a cookies and cream flavoured option for those with more of a sweet tooth. 

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Dietitian reveals how much protein is really in your food

Burrell shared that the BSc BODYSCIENCE Leanest Low Carb 30g protein bars are one of Woolies’ best options for a high protein snack.

For $19, the pack contains seven bars that are each just under 110 calories.

The next Woolies bar Burrell recommends shoppers should add to their carts is the Keep It Cleaner Protein Indulge Bar in the Choc Cherry flavour. 

The plant-based bar is currently half price for $1.75 on the supermarket’s website and contains 10.20 grams of protein per serving. 

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The third pick from Burrell was the Carman’s Low Sugar & Low Carb Raspberry Ripple Bars which contains three individual protein bars in the pack for $6.90. 

Next was another yummy choc-flavoured option. 

The health guru recommended the Bc Snacks Choc Mint Crunch High Protein Bar which is $2.80 for 40 grams of quality protein. 

The protein bar has a five star health rating and is both low in sugar and a good source of fibre. 

READ MORE: One meal Peloton instructor loves more than anything

Finally, Burrell finished up her top five picks with a scrumptious Peanut Butter and Choc Chunk flavoured bar by Fod Bods. 

An individual 50 gram bar is available to grab from Woolies for $4.50. 

On top of containing 16 grams of protein, the bar is plant-based and gluten free so is a yummy option for those with a range of dietary needs. 

When it comes to our diet, whether it’s from protein bars, eggs or chicken, protein is a must no matter your dietary requirements.

Weight loss and gut health Nutritionist Bec Miller shared with 9Honey Coach the five high-protein supermarket snacks she always keeps in her pantry.

“Protein is one of the most vital things to think about here and I always recommend trying to roughly aim for snacks that have at least 5-7 grams of protein minimum,” she shared.

The first snack was Pilpel hummus. Miller explained that one of the key ingredients in hummus is chickpeas which are rich in fibre and protein.

Her other recommendations were Greek yoghurt, cheese with tomatoes, Two Olinas super-seeded crackers and Beauty Bites bars – all of which are great sources of protein.

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When it comes to losing weight, diet is always a big factor. But as it turns out, the secret ingredient to weight loss could be found in the supermarket frozen aisle. 

Australian personal trainer ‘Freezma’ shared a video on TikTok revealing the “Ultimate Low Calorie Snack” for weight loss that shoppers can buy from just $6 from Woolworths. 

“If you’re trying to lose weight and live in Australia, what I’m about to show you is going to be an absolute game changer,” the Gold Coast trainer who goes by therealfreezma began the video telling his 55,500 followers.

Watch the video above. 

READ MORE: Nutritionist reveals foods you need to eat for healthy teeth, brain and more

The fitness guru then revealed the secret snack in question is Woolworths’ Yum Cha Japanese Pork Gyoza, which you can buy for $6 for a packet of ten. 

In the clip, Freezma showed the nutritional label on the back of the product as he explained the gyozas are high in protein and low in calories. 

“You can eat this whole pack of gyozas – all ten of them – for only 320 calories and hit 28 grams of protein!” he shared in the video that has now gathered 1.4 million views. 

The personal trainer then shared his recommendations for when Aussies looking to lose weight can eat the delicious, affordable snack.

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12 healthy carbohydrate sources that fuel your body and help burn fat

“Great for a snack or even a lunch meal,” he wrote in the video caption. “You’d be shocked how filling these are!”

“Sometimes if I want to save more calories for my evenings/dinner I will have these lunch and be left with so many calories for the rest of the day.”

The video has gathered almost 800 comments, with some Aussies sharing how they have now incorporated the product into their diet. 

“I have started eating these every day now,” one person shared. 

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“Love my gyozas staple in my diet. lost 15 kg so far,” another revealed. “I add them in low sodium broth with heaps of green leafy veg for a longer fuller feeling.”

However, not everyone was in agreement that the Woolies gyozas are the ‘healthiest’ snack to be eating on the daily.

Many were quick to point out the gyozas are high in sodium so should only be eaten “in moderation.” 

According to the nutritional label, the Yum Cha Japanese Pork Gyoza contain 875 milligrams of sodium per 100 grams and 218.8 milligrams per serving. 

A student dietitian commented on the video, warning the gyozas are “incredibly dangerous for those with hypertension.”

The student explained the daily recommended intake of sodium is 2000 milligrams, adding that “1 packet and that’s your days max intake.”

Another user shared a dietary warning for Aussies considering buying the gyozas that “‘flavour enhancer 621’ is rebranded MSG which some may be intolerant to.”

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When it comes to your diet, there are certain foods that will keep your body fighting fit.

A health expert has shared the foods you should be eating regularly so everything from your teeth to your skin and brain are in tip top shape. 

Nutritionist Corey Rodriguez, who goes by healthwithcorey, posted a TikTok video recommending the core food items that will keep different parts of your body healthy.

Watch the video above. 

READ MORE: Peloton instructor’s surprising fitness ‘secret’

The health guru began by telling his 530,200 followers that if they want healthy teeth, they need to “eat eggs for Vitamin K2”.

Vitamin K2 is found in egg yolks and is ultimately important to keep your teeth strong and prevent decay. If you’re not a fan of eggs, leafy greens such as broccoli and spinach happen to be high in Vitamin K2 as well.

Next, Rodriguez went on to share the go-to food if you want to have healthy, glowing skin.

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Antioxidants are also found in other ‘healthy’ foods such as vegetables, whole grains, seafood, and egg yolks. 

When it comes to keeping your heart fighting fit, the nutritionist revealed that avocados are a must add to your shopping cart. 

“If you want a healthy heart, you have to eat avocados for its monounsaturated fats,” Rodriguez said. 

READ MORE: The ultimate gym equipment guide for beginners

As well as containing monounsatured fats – which are one of the healthiest forms of fats – avocados contain Omega-3 which has been linked to improving heart health. 

The health benefits of avocados don’t stop there however. The wonder fruit has also been linked to lowering blood pressure and triglycerides, which can prevent blood clots.

The next health tip from the nutritionist is to eat fatty fish which is good for your brain. Rodriguez explained fish contains Omega-3 which is important for both brain development and function. 

Fish like salmon, tuna and sardines are great for your Omega-3 fat intake dietitian Susie Burrell previously shared with 9Honey Coach.

For those who don’t eat fish, Burrell also listed chia, walnuts, flaxseed, linseed and pumpkin seeds as good plant-based options which all contain Omega-3.

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Rodriguez also had advice for those looking to keep their bones healthy. 

“If you want strong bones, you have to eat high-protein foods such as steak if you eat meat,” he shared. 

However, he also had a protein option for vegans, sharing that ‘tempeh’ is a suitable alternative to still make sure your bones are staying strong. 

Tempeh is made from fermented soybeans and a less-processed protein option than tofu for people on a plant-based diet. 

Finally, when it comes to a happy and healthy gut, the health expert shared “you need to eat fermented foods for probiotics.”

Foods like tempeh and yoghurt are great for probiotic intake. Otherwise, kombucha is a good drink option which is rich in both probiotics and antioxidants. 

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