Eating healthy with Lucy from Food for Living: week 3 & 4

Lucy from Food for Living is back on the blog with some more tips to include in your daily routine for healthier eating. If you missed part one, find it here.

Tip #5:

Switch your fats. Some fats are more health ‘friendly’ than others. Better fats are found in oily fish, nuts and seeds, unrefined cold pressed oils, for example, cold pressed extra virgin olive oil or rapeseed/canola oils, and avocados. These fats are associated with weight management and good immune health. Fats that have been linked to poor health are highly refined oils such as vegetable oils, hydrogenated fats, trans fats, which are generally found in processed jars, tins and packets. These, along with excessive amounts of saturated fats found in meat and dairy, can cause inflammation within the body and effect health. Remove oils from cooking as much as possible and replace with the water and cover method, allowing food to sweat in a little water.

Try Lucy’s recipe for Grilled Salmon with Mexican Salsa:



  • 2 medium salmon fillets
  • 1 garlic clove
  • 1/2 tsp ground coriander
  • 1 avocado
  • Half a medium/large red chilli, deseeded and finely chopped
  • Juice of 1 limes
  • 4 ripe tomatoes
  • 1 small red onion, finely chopped
  • 4 tbsp chopped coriander
  • 1 can of red kidney beans (400g)
  • Sea salt and freshly ground pepper


  • Preheat grill to hot
  • Mix a little oil and ground coriander and season with salt and pepper. Brush onto salmon fillets
  • Mix the chilli, garlic, finely chopped avocados, lime juice, finely chopped tomatoes, red onion, fresh coriander and red kidney beans in a bowl and mix. Set aside while you are cooking the salmon.
  • Place on salmon under hot grill for 5 minutes each side. They are done when you press the flesh and it comes away easily.
  • Place salsa on plate and  top with grilled salmon. Serve a lovely fresh green salad on the side.

For more recipes please check out Lucy’s website.

Tip #6:

READ YOUR LABELS. If you are buying processed foods, read the label and check for the levels of salt, oils/fat and sugar in the product as all of these are closely linked to your overall health. Choose products that have under 3g of fat per 100g, under 0.3g of salt per 100g and under 5g of sugar per 100g as much as possible.
For more general information, read here.

How do I know if a food is high in fat, saturated fat, sugar or salt?

There are guidelines to tell you if a food is high in fat, saturated fat, salt or sugar or not. These are:

Total fat
High: more than 20g of fat per 100g
Low: 3g of fat or less per 100g

Saturated fat
High: more than 5g of saturated fat per 100g
Low: 1.5g of saturated fat or less per 100g

High: more than 12.5g of added sugars per 100g
Low: 5g of total sugars or less per 100g

High: more than 1.5g of salt per 100g (or 0.6g sodium)
Low: 0.3g of salt or less per 100g (or 0.1g sodium)


Tip #7:

Great immune health is closely connected with antioxidants, particularly in the form of fruit and veg. Eat at least 5 fruit or vegetables a day at a minimum but aim for more.
Use fruit and vegetables to fill your plate or to snack on. They are packed full of powerful antioxidants called phytonutrients, and along with their fibre, can help maintain a healthy body. Jazz them up by cooking them or preparing them a different way every day – roasting, stir frying, steaming, poaching and even grating, chopping and slicing!


Of course, during summer, salads are a great way of introducing more fruit and vegetables into your diet:

Lucy’s Avocado, Orange and Chicken Salad

(Wheat free, gluten free, dairy free, sugar free)


  • 1 ripe avocado (slightly soft to touch) – diced
  • 2 handfuls of baby spinach – washed
  • 1 orange- segmented and chopped roughly into pieces
  • 1 small chicken breast – sliced
  • Dressing
    • Juice from 1-2 orange segments
    • Juice of 1/4 lemon
    • 2 tbsp of extra virgin olive oil
    • A pinch of paprika
    • Salt and pepper


  1. Combine all the ingredients in a big bowl and mix well.
  2. I had this with a slice of bread but you could easily have a 1/2 cup of leftover rice, quinoa or wholegrain pasta.

For more recipes check out Lucy’s website.


Tip #8

Your good health is closely linked to both diet and lifestyle behaviors. Any changes you are making to your diet must be accompanied by exercise, a positive mental attitude and finding a way of managing the stress in your life. Remember that everyone is different and has different health needs.
Being mindful about your eating is a great place to start and an easy step to take:

mindful eating