There are a lot of protein sources equivalent to meat that have the added benefits of different vitamins, minerals and antioxidants. some experts believe we’re too obsessed with protein and that we will get more than enough nutrients by eating a varied vegan diet.

Aim to have healthy food is having small, frequent meals throughout the day to keep your blood sugar levels steady and eat a variety of protein sources. “You want a combination of protein, healthy fats and carbs to give you the right amount of energy to push through a workout,” says a spokesperson for the Academy of Nutrition and Dietetics.

When it comes to fruit and veg, the more you eat, the better your chances of good health and longevity. Nutritional experts often recommend five portions of fruit and vegetables per day, but a new British study suggests that ten helpings is significantly better.

Researchers from Imperial College London found that including 800g of vegies and fruit in your daily diet may result in a 33% reduction in the risk of stroke, a 28% decrease in the risk of cardiovascular disease and a 24% lower rate of heart disease.

Similarly, removal of caffeinated beverages prevents their diuretic effect, helps increase water consumption and can help prevent sleep disturbance. Some children have a lot of trouble adapting to new flavours and textures when it comes to food. Experts suggest that getting children involved with the shopping and cooking process is a good way for them to learn about different foods, and take an interest in them.

Ask your child to pick a new type of food each time to encourage trying new things. Talk to them about vegetables and fruit and why they’re good for growing bodies. Research the facts so you can fuel your child’s mind as well as body.

Set a good example. By eating well, enjoying your healthy choices and explaining your food choices to your child, he or she will soon want to emulate you and feel included in the fun.

Despite your best efforts, some kids remain stubbornly reluctant to eat properly. In this instance, the best thing to do would be to invest in a good nutritional supplement to ensure your kid gets all the vitamins vital for healthy development.