Handy tips for starting a healthy eating plan that works

Whether a beginner in the kitchen or a seasoned chef looking to simplify your routine, as well as your intake of healthy foods, it's easy to start a new eating plan.

Supermarket is key.

Shop online or in store at Choithrams.com and follow your daily, recipe plan and you won't have a fridge full of all the things you shouldn't be eating.

The basics

The term "clean eating" means simply filling your plate with nutritious whole foods like whole grains, fruits and vegetables, lean proteins, healthy fats and legumes.

The fact is they all deliver important nutrients, while keeping things like added sugars and saturated fats to a minimum.

What to eat on a clean-eating diet

1. Vegetables: The more, the better, especially when it comes to leafy greens. Frozen vegetables are a great option too.
2. Fruit: Opt for fresh or frozen fruit. If looking at canned fruit, opt for options canned in their own fruit juice instead of sugary syrup.
3. Whole grains: Oats, whole wheat, barley and quinoa are great options.
4. Nuts and seeds: Choose plain, raw, roasted or salted nuts but skip most other flavors (like honey) as they contained added sugars. When choosing peanut butter, choose options with just two ingredients: peanuts and salt.
5. Healthy fats: Fatty fish, like salmon, as well as olive oil and avocado, are great healthy fat options.
6. Legumes: Beans and lentils are high in fibre and protein, plus the canned options are convenient pantry staples.
7. Lean Proteins: When choosing proteins, opt for more chicken, turkey, fish, Greek yoghurt and legumes.

Superfood bowls

Easy vegan superfood bowls are great for a number of lunches each week.

Chop carrots, cucumber, beetroot and separate them into plastic containers. Cube and cook sweet potato or pumpkin and store in covered bowls.

Edamame, canned corn, smoked salmon or fresh, raw salmon pieces, cooked chicken — can all be stored ready for use later in the week.

Drop the mayo

Prepare a citrus vinaigrette to have with dinner throughout the week.

This will help you reaching for un-necessary fatty sauces and sugary condiments come serving time.

In a blender put half a small shallot, one teaspoon orange zest, 160ml orange juice, preferably freshly squeezed, two tablespoons lemon juice, two teaspoons Dijon mustard, ½ teaspoon salt, ½ teaspoon ground pepper.

Add 80ml of extra-virgin olive oil and 60ml of organic canola oil (avocado oil) and blend until smooth.