What is the role of fat?

By Hannah Ng’uni

Photo by Karolina Grabowska on

General healthy eating guidelines – Fats

Today, we take a closer look at another food group essential for a healthy balanced diet – Fats. Fat is one of three macronutrients, which is a nutrient the body needs in a larger quantity for energy and body functions. However, unlike the other two macronutrients we have covered (carbohydrates and protein), fats are the most concentrated source of calories providing 9kcal/g, more than double the amount per gram of carbohydrate and protein (4kcal/g). Therefore, ‘larger quantity’ mentioned earlier does not mean eating more fats. Sorry to be the party pooper!

As always if you have any medical conditions, please seek advice from your GP before making any drastic dietary changes.

The Eatwell Guide (2016)

Fats – basics

You will come across the term ‘lipids’ used when describing fats, these are further described by their chemical and biological structure and function. Fats are made up of different components i.e. glycerol, fatty acids, phospholipids (e.g. cholesterol); each participating in different metabolism processes. But not to bore you with the science, we will focus on the key information about dietary fats.

Fun fact: the body makes cholesterol and the cholesterol we obtain from the diet contributes a small portion to the total amount however too much cholesterol can increase the risk of cardiovascular diseases.

   Two main types of dietary fats and food sources:

  1. Saturated fats:

Chemical structure – fatty acids completely filled with hydrogen.

Saturated fats are often solid at room temperature e.g. butter, lard, ghee, cheese, cream, suet, and fatty cuts of meat.

Vegetable oils high in saturated fats include coconut oil and cream, palm oil, cocoa butter.

Food products that have been made with these fats also contribute to saturated fat intake i.e. cakes, biscuits, pastries, chocolate, and some savoury snacks.

  • Unsaturated fats:

Chemical structure -fatty acids with either one carbon double bond (monounsaturated) or two or more double bonds and fewer hydrogens (polyunsaturated).

Unsaturated fats are often liquid at room temperature and are mainly of plant origin. Monounsaturated fats are found in olive oil, rapeseed oil, vegetable oil spreads, nuts, avocado, and olives.

Omega 3 and Omega 6 are termed essential polyunsaturated fatty acids because the body cannot make them therefore, we need to obtain a small amount from the diet.

Omega 3 is found in naturally oily fish e.g. salmon, mackerel, sardines, and some nuts and seeds (walnuts, linseeds).

Omega 6 is found in vegetable oils/spreads, nuts, and seeds.

Note: Foods tend to contain a mixture of both saturated and unsaturated fatty acids but are usually described as ‘saturated’ or ‘unsaturated’ according to the proportions of fatty acids present.

What is the role of fat?

There is much debate about fats and their health effect however a large body of scientific evidence points to reducing fat intake and replacing saturated and with unsaturated fats in the diet as being protective against cardiovascular diseases.

Some functions of fat are summarised below:

  • Fats are essential for the transportation and absorption of vitamins A, D, E and K that our bodies require to maintain good health.
  • A source of energy for the body.
  • Provides insulation and protection around delicate body organs. However, excess visceral fat (fat that shields body organs) can pose a health risk.
  • Because of the various properties of fat, it contributes to flavour, odour, texture and shelf-life of foods.

Top tips from the Eatwell Guide (2016):

  • Choose lean cuts of meat and mince and eat less red and processed meat.
  • Aim for at least 2 portions of fish every week, 1 of which should be oily.
  • Unsaturated fats are healthier fats and include vegetable, rapeseed, olive and sunflower oils.
  • Foods like chocolate, cakes, biscuits, sugary soft drinks, butter, ghee and ice cream are not needed in our diet, so should be eaten less often and in smaller amounts.

Additional information:

British Dietetic Association (2022). Fat Facts: Food Facts Sheet.

NHS (2020). Fats. The Facts.

NHS (2019). The Eatwell Guide.


When health and purpose meet

By Hannah Ng’uni

An often-cited definition of health dates back to 1948 by World Health Organisation (WHO), ‘a state of complete physical, mental and social wellbeing and not merely the absence of disease or infirmity’. However, over the years, this definition has been debated and found to be unrealistic as many people would be categorised as unhealthy at any time point. A newer proposed definition of good health speaks of a persons’ ability to adapt and self-manage when met with various challenges be it social, physical or emotional. Whatever definition you identify with, the point remains that health relates to the whole being.

As alluded to in the previous post (May 2021), we can conclude from the Bible that God desires for us to be well physically and spiritually. I believe this is an important aspect of living a fulfilling and purpose filled life because; 1) God is about people and 2) He has created us for a purpose (2 Timothy 1:9) not just to live for ourselves (Psalm 100:3). Therefore, it is safe to say His purpose for our lives would be linked to people or involve people in one way or another and being well or healthy puts us in a better position to serve this purpose.

Not to say someone cannot serve God when unwell but for example, if my diet were poor or unhealthy and do not engage in any physical activity, my body would be weak, lethargic; my mood would be low, and I would unlikely be motivated to do anything. Helping someone, talking to someone about Jesus or even reading the Bible would be the furthest thing from my mind. My physical, spiritual, mental and emotional state would all be affected. How then can I serve God’s purpose for my life this way? I could sit there and pray to God for strength etc but if I do not take the steps to make changes to my diet and lifestyle, it would all be in vain.

I hope you get the picture.

Beloved, I pray that in every way you may succeed and prosper and be in good health [physically], just as [I know] your soul prospers [spiritually]. 3 John 1:2 AMP

John’s prayer to the elder Gaius is my prayer for the body of Christ because we have work to do.

For we are His workmanship [His own master work, a work of art], created in Christ Jesus [reborn from above—spiritually transformed, renewed, ready to be used] for good works, which God prepared [for us] beforehand [taking paths which He set], so that we would walk in them [living the good life which He prearranged and made ready for us]. Ephesians 2:10 AMP

Now that the foundation has been laid, we will look more closely at different aspects of healthy eating in upcoming posts.


Choose to Remember

A reflective Journey by Hannah N’guni

Photo by Karolina Grabowska on

There is no denying how life changing the year 2020 had been, certainly a year that will be remembered for so many reasons. In a moment of reflection, I got convicted that somewhere along the way I seemed to have overlooked the truth of God’s faithfulness. I had to repent. In time of crisis, it is easy to magnify the fear and chaos all around to the point God seems “less” able, loving, caring, mighty e.t.c. Not just in what we say but even in how we think or act, knowingly or unknowingly. But the truth is, He has not changed! In times of uncertainty, He remains certain. When we are faithless, He remains faithful (2 Timothy 2:13).

Can you relate to these lines in Fred Hammond’s song ‘Be magnified’?

 “I have made You too small in my eyes, oh Lord, forgive me

And I have believed in a lie, that You are unable to help me …

I have leaned on a wisdom of men, oh Lord, forgive me

And I have responded to them instead of Your light and Your mercy…”

An intentional shift in focus on to what is always true about God, what He expects of His children and what He has already made available to us, will position us to live the fulfilled life Jesus came to give (John 10:10) even in this season. We learn these truths all through the Bible. So, in this first quarter of 2021, let us shift the focus and choose to remember

As we venture into the new year with so many uncertainties; are we going to be in more lock down , should I get the vaccine, is it safe to go out. The Team at She is Authentic will dedicate the first quarter of 2021 to remember the goodness of God. We have chosen to intentionally set aside our time to draw closer to God and his word. Journey with us


God will provide

Mathew 6 admonishes us to not worry about our life, what we will eat, wear or drink.  can I hear a screaming What?!

We limit God when we fail to sacrifice our plans our dreams, our finances, or our possessions for his plans.

As I read this passage, I want it to mean something different because it seems irresponsible of me not to worry about anything. I feel like I am at the very least being very careless with my life. However, Jesus, asks a very valuable question – who through worrying has added value to their life?

I realise worrying can disguise itself as being proactive, meticulous when in fact its an element of limiting God. Because we are telling God am not sure you will be able to feed my family so I will relieve you of that and worry about it.

In Genesis 22, Abraham is given the heavy task of taking his only son up the mountain to sacrifice. There was possibility of Abraham giving God some options for sacrifice, maybe his livestock but not his only son. I realise it is in moments of great sacrifice God reveals himself to us as Yahweh Yireh the God who provides.

We limit God when we fail to sacrifice our plans our dreams, our finances, or our possessions for his plans. See the beauty of God, unlike what we have believed him to be is that his intention was not to kill Isaac but to reveal his provision. I am a firm believer that God is Good, His ways are perfect. In allowing his to direct us even in moments of great sacrifice we get to see that his character of love. God knew Isaac was his only son, he also promised nations to Isaac and he was not intending on changing his word. We need to come to a level where we are so convinced that God is leading us to a place of provision.

Do not limit God through disobedience, Believe his word and act quickly. The bible tells us that he arose early and saddled his donkey, hesitation and lack of proactivity is the breeding ground for disobedience. The more you rationalise the harder you will be able to move. The days I have been able to head out and jog are the days when I just did it, but when I had to think about it, I go myself discouraged.

Do not limit God through your word, Abraham Said – God will provide! What are you speaking regarding the ability and power of God over of your life?  Whether bills are piling up declare God will provide. It can be hard to believe God when your back is against the wall but speak the limitless power of God. He is the God who provides in the moment.

Always stay alert for the move of God – once Abraham was persuaded that God will provide as he begun to sacrifice Isaac God spoke. What If Abraham was occupied in his own thoughts, he would have missed the lamb caught up in the thicket.


Genesis 22
Mathew 6
Romans 10:11

In What ways am I doubting and limit God’s provision?
Am I willing to greatly sacrifice so I can experience God’s provision?


Pause and Enjoy

Take the Next days to catch up on your reading. Reflect on the Lords goodness during the weekend. Pause, hear what new word God is speaking to you! Enjoy, take time to stand in awe at an amazing God

Happy Weekend, Much love.


Victory !

I have come to discover that sometimes its easier to limit God, because its easier on our faith. We don’t need to trust much more pray more and we become content with what we have and desiring God to move in bigger things requires as to exercise our trust fully in him and that can sometimes be a scary place.

In 2 Kings 13 we see Jehoash king of Israel visiting Elisha and sudden the prophet was about to die. He cries the same cry Elisha made when Elijah was taken.

Elijah instructs him: Take the arrows,” and the king took them. Elisha told him, “Strike the ground.”  However, he stopped at three times, this made Elisha very angry.

As I was reading 2 kings 13, I realised they been under Aram for a period and perhaps they could not see the possibility of victory or maybe it would have taken more effort to shoot more than three times. Similarly, to what we say on day 4, Elisha did not give the king a number he told him to strike the ground!

I believe sometimes as children of God we have been promised victory, that we have authority to trample against snakes and scorpions but maybe its easier to take the back seat. What would God do if we boldly strike the ground if we believe that complete victory over sickness, over disease, over poverty and infirmity is ours. What are you able to achieve?

The enemy wants us to shy away from complete trust in God, when Elisha told Jehoash to Shoot in the East, he was telling him declare war on Aram. When he told him to strike, he instructed him to strike! God wants us to believe that we always triumph not sometimes but always, Jesus defeated the devil he has no power always. Therefore, strike the ground for you will utterly destroy them.

Women Arise and shoot! The bible says our weapons are not carnal but might through God for pulling down strongholds. Whatever is stealing your Joy take it to the limitless God until you see complete victory.  This is not the time to slack, let us Give the Devil no room!


2 Corinthians 2:14

Colossians 2:15

2 kings 13

2 Corinthians 10:4

What areas in my life have I slacked?

How have I limited God in My lack of persistence?


Don’t gather a few

There moments when you have your back against the wall, unsure of what to do. You find yourself moving from battle to battle overwhelmed, burdened carrying the whole world on your head.

She had just lost her husband as she was trying to get to terms with it the creditors came. The bible doesn’t tell us how long she had been a widow, whether she had recently buried her husband. All we know from what the bible tells is the creditors were coming and she ran to the prophet. This story feels like a parallel of Naomi except in hindsight Naomi didn’t run back to God until she was empty.

The widow explains her predicament and how her sibs would be taken away.  The prophet allows her to see the power of the limitless God and asks her what she has in her house. Her response is one of uncertainty I have nothing! Have you ever run to someone for help and the ask you what seem to be obvious questions? 

How can the prophet ask what she had? if she had something, she would not run to God She wouldn’t be desperate and distraught.

The prophet tells her go borrow vessels don’t gather just a few. I like how he didn’t give her a number, he allowed her to determine the few. How many is your few?

I am reminded of the moments when a friend has a pack of snacks and they tell you get some out of politeness you get one and the maybe they can ask you that are you sure? Or give you the go ahead to get more. And yes, this is the polite way of handling a limited pack of snacks you don’t get the whole thing that would be unpolite.

But when it comes to God, he has a limitless supply. His definition of few is unimaginable in our eyes. The widow borrows vessels, she fills them with oil. When she stopped the vessels stopped. Yes, we can’t limit God, but if our capacity to receive stops and we say there isn’t any more jars the oil stops flowing.

Reflection moment

2 Kings 4:1-3
Psalms 78:4

what cap have you placed on God?

Have you taken your time to run to God for help?

Thank you for participating in our 21 day journey to discovering the beauty of God. This is only the beginning of your journey as the attributes of God are inexhaustible. Please share the page, most importantly take time to read and meditate on the word. #IwillnotLimitGod


Mary Did you know?

As I sit here and ponder the faith of Mary, I realise how intense it can be to fully trust God against all odds.  In 2018, I told my parents I had found man that I plan on spending and building my life with. We told our family and friends the wedding was set the marriage formalities fulfilled. Imagine Amid all the planning and deciding, Say I received a call to accept something beyond my imagination. Like Mary a baby, what would people say – its never happened before and it was a very strange request

I can imagine how my soon to be husband would feel betrayed, considering how Joseph was feeling about this news. Furthermore the reasoning behind it sounded absurd to say the least. This was not a small task for Mary, her life depended on it. The explanation of what was happening would have in fact sounded unreasonable.

There are moments when God approaches us with big asks, where He requires you to go the extra mile to defy the norms and cultures of society.  Its in these moments where we are called to boldly accept the task and not limit God.

Mary Answered, “how can this be?” I study this question intently and it allows me to discover I can ask God for revelation in moments where I am uncertain and He will provide the response.

When God entrusts us with is purpose and call, He will also provide favour for the journey. When Nehemiah heard that the walls needed rebuilding, He prayed that God would grant him favour with the king.  

We see Mary yielding totally and wholeheartedly to the unknown, in Mary’s bold move we see God protecting and vindicating Mary.

Reflection Moment:

Luke 1:26-80

Ephesians 3:20

Romans 4:17

What Tasks has God called you take but fear of the unknown causes you to limit God?

What cost are you prepared to pay for God to reveal His Attributes?

Thank you for participating in our 21 day journey to discovering the beauty of God. This is only the beginning of your journey as the attributes of God are inexhaustible.  Please share the page, most importantly take time to read and meditate on the word.  #IwillnotLimitGod


Our race against time

I remember when I was in high school neatly writing down where I see myself at the various ages of my life, at all fronts I am an advocate of planning and setting goals. The problem comes in when we give God our plans, when we decide this is how I intend on running my life. We tell God – if you can just authorise the plans I have set out no surprises, and we will be okay.

During my periods of giving God my checklist and plans I found myself quickly tangled in a relationship that I was not supposed to have been in.  I found myself rushing God because I had a time scale of when I saw myself married. The pointers I prayed for in a husband that guy didn’t match them, but I figured that person would do because time was running out. I am grateful to God that he didn’t allow me to proceed with that relationship.

It’s crazy because sometimes we put these time constraints on ourselves or our environment or culture puts these pressures. I can see myself in Sarah, she was supposed to be a grandparent by now! Perhaps you can too, plans all set out but life is slowly drifting away.

From Sarah’s view point, Yahweh had provided them a list of promises and He was delaying. Fear encompassed Abraham he was aging; Eliezer would inherit his possessions.

Sarah quickly coins up a plan to help God, Genesis 16 ‘states Sarai had no children, but she had Hagar’ my translation states. Its interesting how she thought I have an alternative solution to this time delay. What have we decided as the alternative solution to our problem?

Her narrative is very damaging in that she believes the Lord had kept her from having children, so Hagar was the best alternative to solving Gods time lapse. We see a lot of blame in chapter 16 how Sarai tells Abram you are responsible for the wrong am suffering because Hagar starts to despise her. You see the thing about personal made plans vs a God’s plans is that we have finite knowledge and most times we can’t forsee how the reaction of other people or the fruit of our actions.

In Chapter 17 we see God return to reveal himself as the Almighty God ‘El-Shaddai’

He tells them walk before Him faithfully and be blameless. He goes further to change their names to mean Nations, multitude, fruitful.

 Despite this change of Name Sarah Laughs! But God reminds them ‘is anything too hard for the Lord, I will return to you at the appointed time next year!

Truly God keeps his covenant Sarah holds a baby in her Arms as the Lord promised

Reflection Moment

Genesis 17:16
Genesis 18:1-15
Luke 1:37
Ecclesiastes 3:11

How is my identity causing me to limit God?
How have I created alternative plans for God?
Have there been moments when I have prayed and quickly coined a plan apart from what I had pray for?
How have I used the concept of time to limit God?

Thank you for participating in our 21 day journey to discovering the beauty of God. This is only the beginning of your journey as the attributes of God are inexhaustible. Please share the page, most importantly take time to read and meditate on the word. #IwillnotLimitGod


Believe again, hope again

Believe again, hope again by Hannah Ng’uni

Wait! Before you ‘cancel’ whole of 2020, new beginnings are not just limited to the start of a new year, this year is not over therefore it is not too late for a new beginning.

Safe to say the lockdown period has not been without its challenges and taught many some life lessons. Certainly, for me, adapting to change healthily has been one among many. So much has changed so quickly, most of it out of my control mixed in with moments of feeling overwhelmed by it all. Especially when the end of this virus does not seem to be in sight, at least from the physical. But I choose to put my hope in the Lord. You can too, you will not be disappointed (Romans 5:1-5).

Psalms 31
24 Be of good courage,
And He shall strengthen your heart,
All you who hope in the Lord.

I feel how one navigates the now and approaches the next chapter will depend on mindset, perspective, and attitude. Two people in the same situation could have two different thought process for e.g. one thinks ‘I cannot wait for this to end and get back to normal again’ and the other, ‘this has happened, now living the new normal, how can I move forward’. It would seem the former is living in the here and now, the latter is looking beyond the now.

How the present situation is viewed may either cause one to remain stagnant, looking back wishing for the familiar or urge one to adjust and adopt new ways so to keep moving forward. Think about it, though things may have been on halt or disrupted, the seconds on the clock continue to tick…ponder that for a second.

With that in mind, I ask myself, how many more seconds need to tick by before realising there is a reason for my existence, a God ordained destiny for my life, a purpose to be fulfilled and it will not just happen whilst I’m sat wishing for ‘normal’ again?!. Perhaps you can ask yourself the same question.

Isaiah 43:18-19

18 Do not remember the former things,
Nor consider the things of old.
19 Behold, I will do a new thing,
Now it shall spring forth.
Shall you not know it?
I will even make a road in the wilderness
And rivers in the desert.

We are not designed to stay the same, but to grow and progress even through life’s challenges because life will always happen, but we cannot move forward looking back.

So, in relation to self-development, ministry, visualising, pursuing goals and positive change, growth this pandemic should not stop you, this pandemic should not stop me. Yes, plans may have been interrupted, the experience of loss (of any kind) too great, faith shaken, hopeless feeling or motivation gone but I encourage you to believe God again, hope again, dream again, visualise again! A new beginning awaits you! The world awaits you!

So, do not ‘cancel’ twenty-twenty just yet, you can still achieve plenty!

Reflection Moment
Romans 5:1-5
Psalms 31:24
Isaiah 43:18-19

What commitments can I make for August?

In what ways have I cancelled August as a result limiting God?

What have I learnt about the attributes of God in the verses

Hannah is a registered Dietitian who is passionate about helping others optimise their nutrition and health. She is part of the youth leadership, welcoming and praise & worship teams at Authentic City Church. Hannah loves God and family, enjoys serving others and She is Authentic.



Quick tips on how to stay Active

By Belina Sithole

Its Monday and I’m waking up to the buzzing sound of my 7:00 am alarm. I roll over to switch it off and the sun rays shining through my curtains make me quickly pull the duvet over my head! I stay curled up in bed for a few minutes. “I really should get some blackout curtains” I say to myself. Anyway, it’s a lovely sunny morning which is rare in Manchester, so this motivates me to go for a run before I start work.

Regardless of the type of exercise you’re into, I think we can all agree that motivation, or lack thereof, is one of the biggest barriers to our fitness goals.

Of course, there are days when getting out of bed to work out is the last thing I want to do. Do you ever watch a YouTube home exercise video thinking I can do this, but instead of following along, you are just lying in bed or sitting on the sofa? Yes, I know…me too! There are a lot of articles and videos out there telling us how to work out and the importance of exercising, but we still struggle to maintain it or even start! As Apostle Paul wrote in the book of Romans 7:15 – “For what I want to do I do not do, but what I hate I do“. Sometimes skipping a workout feels worse than just doing the 5km run or going for the gym class, the guilt is real.

To help us stay active and get over our individual fitness barriers, I thought I would focus and share from my own experiences on what not to do in order to maintain your workout routines. I’ll also share a few tips on how to stay motivated. Hopefully you’ll find one that you can adapt to suit you…so Leggo!

Don’t Set Unrealistic Goals
‘Start with the end goal in mind’ is probably a phrase you might have heard; This helps to maintain the motivation you need to achieve your goals. However, when you’re setting your goals don’t set goals you know are too difficult to achieve based on your current level. I used to struggle to drink at least 2 glasses of water in a day, so for me to say I’m going to drink 2 litres of water was just setting myself up for failure every day.

Set SMART goals instead – Specific, Measurable, Achievable, Realistic, Timely goals. Looking at my water situation above, I bought myself a time marked 500 ml water bottle and my goal in the first week was to have at least 2 bottles (1 litre).

If you struggle to stick to a workout routine,

  • Set yourself a weekly routine that you’ll enjoy – switch it up if you’re not enjoying it, it’s not set in stone!
  • Time yourself, work out for a specific time and try to stick to the set time for the first few days even if you feel like you can keep going. We will look at overdoing it in the next section
  • If you miss your workout, hold yourself accountable, how do you plan on making it up for the missed session?
  • Reward yourself when you stick to it!

SMART goals help you to focus your effort and increase your chances of achieving your goal.

Don’t Push Yourself Too Much

I learned this lesson the hard way, stop overdoing it! It’s good to challenge yourself because you’ll benefit from it, Romans 8:18 – “For I consider that our present suffering are not worth comparing with the glory that will be revealed in us“. I use this verse for perseverance.

It’s lockdown, I’m working from home, a notification pops up on my phone inviting me to join a running challenge…this was the beginning of an ongoing monthly challenge with a group of friends. I planned out how many km I’ll do each week in order to complete the challenge. A few days in, some people in the challenge had already covered what I planned to cover in a week. This is when I started doing 20km, 15km in a day to keep up with the competition. My knees paid the price and I’m still recovering.

  • Be disciplined with your workouts, don’t let competition or the feeling of guilt push you to do more than you can handle – know your limits
  • Plan in rest days and take the time you need to rest
  • If you’re injured, ease back into it and keep it simple until you recover, exercising through injuries will only make it worse

Don’t Struggle Alone

‘I work better alone’, ‘everyone else is busy’, ‘it’s difficult to find a time that works for everyone’ – I understand that coordinating workouts can be a pain but having someone or a group of people to exercise with will keep you motivated when you’re struggling to be keep up.

Some of the activities I like doing to stay active are not everyone’s preference such as hiking, but because I enjoy it, I’m self-motivated to go out alone. However, when it comes to full body workout, I need all the support from others I can get so I go to gym classes or join online sessions with friends.

  • Get the people around you to help you achieve your fitness goals, it is easier when you have someone holding you accountable
  • Try inclusive fun activities that are suitable for your family and friends. When you’re enjoying it, it becomes less of an obligation and time well spent with your loved ones
  • ‘Therefore encourage one another and build each other up, just as in fact you are doing’1 Thessalonians 5:11

I would like to challenge you to think of one thing that you’ll change right now to help you stay active!

Belina is actively involved in a community of young women living and pursing their authentic lives according to God’s word. She holds a BSc and an MScR in Bioorganic Chemistry. She enjoys a wide range of fitness activities including tennis, running, cycling, hiking, Zumba, and Thai kickboxing.


Simple tips for eating healthy

by Lindizgani Eunice

As we are spending more time at home its easy for us to just grab a snack or that drink. Regardless of whether you are spending more time at home our bodies are still temples of the Holy spirit, God still dwells in us and would love us to look after his most prized possession.

We shall not live by bread alone but by every word. Prayer reading the word are the most important things, but what we eat also plays an important role in our health and well being. Paul said beloved I pray you proper and be in health even as your soul prospers

Here are my simple tricks on following a healthy lifestyle on a budget:

High fats, high sugars are not needed in the diet or beneficial. If you decide to eat them, have small amounts less frequently.

Fruits and vegetables

Include these in your day and your meals, they provide vitamins, minerals and fibre.

*tinned and frozen fruit and vegetables also count to your 5 a day and they are great as they last long too.

Another way is buying fruit and vegetables from the reduced isles then chopping them up and freezing them.

*Portions: Aim for 2 handfuls or ½ your plate to be fill with vegetables, And handful of fruit as a snack / dessert


I know it is currently trendy to cut out or limit your carb intake. However, carbs are very important for providing energy, fibre and some minerals. It is important to base your meals with these

*Aim for a handful of starchy carbs as a portion 3 times a day or ¼ of your plate

Choose whole grain options were possible as these provide fibre and keep you fuller for longer.

Examples of carbs include (potatoes, rice, pasta, bread, cous cous, maize, plantain, oats ,  )


Beans, pulses, fish, eggs, meat and meat free alternatives

Try to include two portions of fish each week, one of which should be an oily fish (darker skinned), for example: mackerel, trout, sardines or kippers (if you are following a pant based diet walnuts , linseed , chia seed , soya beans are great omega 3 sources)

Tips: – avoid frying if you can

Remove excess fat or get lean options

Remove skin from chicken

*Portion is a palm size or ¼ of your plate at a meal.

Dairy and alternatives

Great sources for calcium. Aim for 3 portions a day

A portion is: –

a small pot of yoghurt

1/3 pint of milk

a small matchbox size piece of cheese.

Fats and oils

Choose low fat options of polyunsaturated or monounsaturated spreads and cooking oils such as olive oil, rapeseed oil, sunflower or vegetable oils

As a rule, put a thumb size amount of bread

Tablespoon of oil in cooking

Avoid oils with high saturated fat more than 5g/100g as these increase your risk for heart disease (pastries, coconut oil, palm oil, butter, ghee, cakes, ice creams)


Small amounts can be added to sweeten foods. However added sugars are not essential to health.  “Free sugars” which are found in table sugar, glucose, honey, syrups and unsweetened fruit juices.

As a guide on food labels

High sugar = 22.5g per 100g,

 low-sugar food =less than 5g per 100g.

high-sugar drink = more than 11.25g per 100ml,

 low-sugar drink contains less than 2.5g.

*You only need 30g or 7tsp of sugar a day*

Choose some nutritious and healthy snacks

Carrots, cucumber, celery and hummus

Handful of nuts

Pot of Greek yoghurt

Handful dried fruit

Fresh fruit

Small bag of rice cakes

1 slice wholegrain toast with thinly spread nut butter

1 boiled egg

Apple with nut butter

It is important to ensure your daily intake is adequate for your personal nutritional needs and also  manageable.


Also aim for 30 minutes of exercise at least 5 times a week that makes your heart race a little.

Thank you for reading my short guide to healthy eating

Lindizgani Eunice is a Registered Dietitian (Bsc Hons Dietetics, HCPC). She is a Wife, Mother and serves in the power generation youth group and Worship team at Authentic City Church.