Eat, shop and be healthy

Christmas is a time when our bodies take a real pummelling, particularly in what we eat. The lie-in after a night's partying, the lunch hour madly spent looking for presents, the hurried late-night meal in between wine bars all damage our health. But if you are endlessly hurrying around, there are simple ways to eat on the run and ensure you get the right nutrients - without spoiling your fun.

Breakfast

If you've had a late night and slept through the alarm, then the latest convenience breakfasts come as a pack containing cereal, milk and a spoon. You can eat these on the train or at your desk, and as with most packet cereals they come fortified with vitamins and minerals. The B vitamins in cereals help metabolise fat and provide the body with energy; the iron, meanwhile, is essential for producing the haemoglobin the blood needs to carry oxygen around the body. Cereal bars sound good in theory, but a damning report last year by the Food Commission suggested many brands were loaded with fat and sugar.

Nuts are the ideal mobile snack, although probably not the first breakfast choice for many commuters. They are rich in "healthy" monounsaturated fats - the kind thought to be good for the heart and keeping cholesterol levels down. The fat content, plus the fact that they're high in protein, make them a great source of energy first thing in the morning, but try to avoid roasted or salted varieties.

Have nuts and a yoghurt for a healthy mix of vitamins, energy and protein. If you're missing out on milk in the morning, low-fat yoghurt can also be a good substitute for calcium, essential for healthy bones and to help prevent osteoporosis.
Lunch

Low-fat sandwiches can be healthy and convenient. Have low-fat mayonnaise, and, if cheese is your weakness, make sure it's grated as that goes a lot further. Even the classic BLT is okay if the bacon's lean, and the tomatoes will count towards your five portions a day of fruit and vegetables. Always have wholemeal bread, which has the highest amount of fibre - good for healthy bowels, controlling blood-sugar levels and keeping cholesterol in check.

Equally quick are ready-made pasta salads from supermarkets. Starchy carbohydrates are a vital source of fuel for the body, particularly the brain. Rice and noodles are just as good, great for refuelling the body and brain for that difficult afternoon stint.

Sushi is one of the healthiest lunch options. It's highly nutritious, low in fat and rich in omega-three fatty acids, thought to be good for the heart. It also provides the body with protein and carbohydrates, but go easy on the soy sauce as the high salt content may raise blood pressure.

Finally, grab a banana, apple or pear - all packed with a range of vitamins and antioxidants that help protect against life-threatening diseases.

Supper

If you get in late from shopping or partying, too tired to cook something proper, there are some ready-made meals that are tasty and healthy. Go for low-fat varieties, avoid creamy sauces and check salt levels - the daily recommendation for adults is six grammes of salt, the equivalent of a slightly heaped teaspoon. Try to get something vegetable-based, as this can count towards your five portions.

Stir-frys involve cooking but once you've chopped everything, they're ready in minutes. The more vegetables you use, the better. They're great for the heart because of their antioxidant properties, and cooking quickly will preserve the nutrients.

Microwaved fish takes no more than five minutes to cook; grilled only a minute or two longer. Government guidelines state that we should all be eating two portions of fish a week, one of which should be oily fish such as sardines or mackerel.

Omelettes are quick and healthy. Make it a Spanish one - lots of vegetables, maybe even some cooked potato - and you'll get protein, vitamins and minerals. As for cholesterol, eggs are actually quite low in it, but if you're worried, don't use all the yolk.