Healthy lifestyle

Base your meals on higher fibre starchy carbohydrates
Starchy carbohydrates should make up just over a third of the food you eat. They include potatoes, bread, rice, pasta and cereals.

Choose higher fibre or wholegrain varieties, such as wholewheat pasta, brown rice or potatoes with their skins on.

They contain more fibre than white or refined starchy carbohydrates and can help you feel full for longer.

Try to include at least 1 starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat.

Keep an eye on the fats you add when you're cooking or serving these types of foods because that's what increases the calorie content – for example, oil on chips, butter on bread and creamy sauces on pasta.

"The Mental Benefits of Exercise"
In addition to physical health benefits, regular exercise can also have a positive impact on mental health. Exercise has been shown to reduce symptoms of anxiety and depression, improve mood, and enhance cognitive function. In this article, we explore the various ways exercise can benefit the brain and improve overall well-being. This includes discussing the role of endorphins and other neurotransmitters in mood regulation, as well as the benefits of increased blood flow and oxygenation to the brain.