Truffle Crisps, 4 Pack, 4x40g

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Fruit and vegetable juices and smoothies count as a maximum of one portion a day (one portion = 150ml), no matter how much you drink, as they are naturally lower in fibre and higher in sugar and acid. Oily fish is a rich source of heart-healthy long-chain omega 3 fats, which are needed for brain and visual development. Research has shown diets rich in fish and omega 3 help lower the risk of heart disease. Choose Eat Well options from the grocery and bakery aisle – these will provide a source of wholegrain. The famous five should naturally make up around one third of your daily diet, ideally in three portions of vegetables and two of fruit – veg tends to be more nutrient-dense and lower in sugar than fruit, although both are rich in a variety of vitamins, minerals, fibre and plant nutrients (also known as phytonutrients). For a vegan take on nachos, lay our new blue corn tortillas on a baking tray and top with salsa, our new Plant Kitchen Greek-style cubes in brine, and some chopped Plant Kitchen no-chorizo puppies. Bake until the Greek-style cubes are melted and the no-chorizo puppies are slightly crispy. Pop in a bowl and top with chopped spring onions, jalapeños and coriander. Serve alongside homemade guacamole that's made by combining smashed avocado with lime juice, olive oil, chopped cherry tomatoes, red onion and coriander.

Nutritional labelling on food and drinks can only label total sugar – this includes added sugars and naturally occurring sugars. You can help to reduce the amount of free sugars in your diet by following the below recommendations:

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Plant sources of omega 3, such as linseeds, chia seeds and plant oils, provide short-chain omega 3, which do not have the same health benefits of those found in oily fish. Instead our bodies have to convert these omega 3s into the long-chain versions and our bodies are pretty inefficient at doing so. Choosing wholegrain options gives you more goodness – more fibre, more vitamins, minerals and protective plant chemicals. Wholegrains contain 75% more nutrients than milled versions. Fish is a great source of lean protein and heart-healthy omega 3 fats, which are key to growth and development. It’s also low in saturated fat yet rich in a range of vitamins and minerals such as vitamin A, D, B, selenium and calcium. Foods high in saturated fat are easy to spot as they usually remain solid at room temperature, for example coconut oil, lard, butter, cheese, fatty cuts of meat as well as cream, cakes and pastries. Too much saturated fat increases our cholesterol which can increase the risk of developing coronary heart disease. Most of us eat too much saturated fat so try to include no more than 20g a day. Enjoy foods typically high in added sugars as a treat and in small amounts e.g. sweets, cakes, biscuits and chocolate.

Meat, fish, eggs, beans and pulses are great sources of protein, which are needed for our growth and development. Protein is made up of amino acids, some of which our bodies can’t make so need to be provided by the diet. Choosing lean sources help to boost the protein in your diet yet manage your intake of saturated fats and including a variety helps to provide your body with all the amino acids it needs.Sugars can be added to foods, commonly in the form of cane sugar, honey, syrups and nectars, and are naturally present in some foods such as milk, milk products, fruits and vegetables. Both naturally present and added sugars are processed in the same way by our bodies and provide the same number of calories per gram.

Sometimes called good fats as diets high in these have been found to be beneficial to health, foods high in unsaturated fats include olive/rapeseed/sunflower oil, nuts, seeds, avocados, fish and oily fish. Swapping foods high in saturated fats for foods higher in unsaturated fats can help to lower cholesterol and support a healthy heart. Yes, whether they are fresh, frozen, tinned, dried or pureed. Here are some top tips for getting your five a day: Working with M&S, they’re able to transform vast areas of arable land from chemical-based farming systems to ones that promote soil health. By growing a diverse variety of wheat alongside companion and cover crops, the aim is to make agriculture a solution to the country’s biodiversity crisis, rather than a contributor to it. Starchy foods, particularly wholegrain versions, are great sources of fibre, which is important for a healthy digestive system. There are two types of fibre: Prep your home for the most magical time of the year with our inspiring Christmas homeware. We have festive touches for every room, including bath mats, character mugs (perfect for hot chocolate) and wintry treescapes for your mantlepiece. Scented candles are the perfect accompaniment to set the scene – think warm aromas of mandarin, clove and cinnamon – or choose an uplifting light-up option to really create a warm glow. Cosying up for the night? Take a look at our faux fur throws and slogan soft furnishings to snuggle up with.Minimum life based on 'use-by' date of product. Average life based on last week's deliveries. Life guarantee shown based on delivery tomorrow with the Life guarantee starting the following day. Try rustling up a Middle Eastern-inspired baba ganoush and serving with homemade wholemeal pitta chips. For the baba ganoush, grill aubergines until charred. Cool and peel. Mash the aubergine flesh with lemon juice, olive oil, Cook With M&S za’atar, tahini and garlic. To make the pitta chips, cut the wholemeal pittas into triangles, drizzle with olive oil, and bake in the oven until golden and crispy.

Remember fruit juices and smoothies are naturally high in fruit sugars so mix these with water and enjoy no more than 150ml a day. Soluble fibre – is partly broken down by our bodies and can help lower cholesterol. It's found in oats, beans and pulses. Insoluble fibre – this can’t be broken down by our digestive system so helps to add bulk and keep the digestive system healthy. It’s commonly found in wholegrains, brown or wild rice and brown pasta.Unfortunately, most of us only include around half of the recommended fibre in our diets. We should be aiming for around 30g a day so we’ve put together some handy tips to easily add more: