So by now you know that you need to get your dark green veg, iron, calcium and Vitamin D. Here are some follow-on tips that will put you on the road towards getting all the goodness your body needs to keep you healthy and tip-top.

Eat Breakfast
Breakfast is your friend. It gives us the fuel to start a new day and it also helps us to maintain weight. When we skip a meal, we tend to overeat at the next meal because we become over-hungry. Avoid this by having a balanced breakfast, with at least three different food groups, like high-fibre carbs, fruit and dairy.

Berries
Berries are one of my favourite fruits. They’re packed with vitamin C, folate, fibre and phytochemcials. Fresh berries are some of the most powerful disease-fighting foods available as they have really powerful antioxidant activity. For example, cranberries have been shown to decrease risk of urinary tract infections in women.

Fibre
We all know the benefits of fibre – it keeps our digestion and digestive tract healthy and helps to prevent constipation, haemorrhoids, and diverticulosis. But it can also help reduce our risk for some chronic diseases such as colon and breast cancer. Fibre may also help lower bad LDL cholesterol and total cholesterol, thereby reducing heart disease risk. How much for women? Women under 50 require 25 grams of fibre, and those over 50 require 21 grams of fibre. That's equals about two cups of vegetables and one and a half cups of fruit.