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4 easy ways to eat smarter

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The amount of information about healthy eating we're all bombarded with on a daily basis can feel so overwhelming that you need to tuck in to some chocolate to help you recover! We thought we'd give it a shot at simplifying things, so we asked four of the UK's top nutritionists to give it to you straight.
Please eat more iron
'A lack of iron can cause anaemia, and 40% of twenty- and thirtysomething women don't get enough. Blood cells can't carry adequate levels of oxygen without iron, leading to fatigue, shortness of breath, poor concentration, pale skin and weak nails. Spinach, eggs, broccoli, wholegrain cereals and baked beans are all fantastic sources of iron. As is lean red meat, and because most of the fat is unsaturated, it's pretty healthy too. Vitamin C helps iron absorb into your blood, so try to include some in every meal. Follow beans on toast with an orange, eat chopped tomatoes with your scrambled eggs, or add berries to your wholegrain cereal. - Nutritionist Juliette Kellow is co-author ofThe Italian Diet
Planning is your friend
'Being chained to your desk at lunchtime means you end up munching a processed sandwich or, worse, skipping lunch altogether. Missing meals will not make you lose weight, it'll just make you binge on the next meal you have. Regulate your appetite by eating regularly and steadily. Planning meals in advance ensures healthy food gets a look-in. Freeze home-cooked food and bring it to work. Arrive at work armed with fruit and yoghurt to avoid succumbing to the vending machine. When you're starving and having to make snap decisions, you often make poor food choices that are high in sugar and salt. And finally, it's a cliché, but breakfast really is the most important meal of the day.' - Dr Lisa Hark is author of Nutrition for Life
Feed your skin
'Strict diets can lack protein, which is essential for healthy skin. Meanwhile, sugar-stuffed foods such as muffins and biscuits make your blood sugar shoot up and, dermatologists say, can harden collagen, causing wrinkles to appear. Protein and vitamin C help create collagen, which is needed to keep your skin flexible, so make sure your diet includes food rich in these nutrients, such as baked and red kidney beans, Quorn, chicken, citrus fruits and berries. Have protein at every meal - milk with breakfast and tuna or salmon at lunch. Silica also helps make collagen and is found in porridge, green beans and honeydew melon.' - Nutritionist Amanda Ursell
Don't forget dairy
'Dairy is as important to your diet as fruit and vegetables. The idea that it's fattening is not entirely true, as the fatty acids in dairy can help prevent heart disease and control how the body metabolises fat, helping you lose weight. Above all, calcium is vital for bones. They'll start to weaken when you hit 30, so in your twenties it's vital to build density and prevent osteoporosis. Aim for three serving s of calcium-rich foods per day. Reduced-fat yoghurt and cheese is just as good, as calcium is stored in the watery parts of dairy, not the creamy parts. Soya is a great alternative if you are dairy-intolerant.' - Dietician Nigel Denby is founder of Gdadiet.co.uk.

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