Like Ian Maber, in this article below, I do eat meat. But, at 55, I eat much less than I used to. As an exercising, menopausal woman, my focus is on quality of nutrients and energy (iron and protein) versus unhealthy additives and saturated fat.

As ever with nutrition there is endless research that you can look at, but in short:

My top three for nutrient density, texture and taste are:

1. Brown Rice

The bran, germ and aleurone layers are still present and so brown rice contains more minerals and other nutrients and this may help reduce blood sugar levels and aid in weight management.

Studies have shown that restricting your eating to within 8-10 hours a day and fasting for the other 16-14 hours is among the best ways to shed half a stone.

I have found discovering what truly is healthy bread very challenging. Packaging and marketing can be extremely misleading.

Rye bread tops the charts, I love 100% rye with grains sourdough from Karaway Bakery.

What we eat can have a profound impact on our projected lifespan. This week researchers from the University of Bergen reporting in the medical journal PLOS One revealed that adding plenty of vegetables, lentils, chickpeas, nuts and porridge to your diet from the age of 20 could help you to live a decade or more longer.

sugar is a simple carbohydrate, which means it doesn’t need much digestion and it’s very easily absorbed into the blood stream – causing your blood sugar levels to go up.

I could not live without my microwave. It is the single best piece of equipment in a kitchen. Microwaves are so often maligned among cooks and ignored in cookbooks and food magazines.

Rye consumption has been associated with a lower risk of breast cancer, prostate cancer, and colon cancer. It can also be a tastier and satiating option, full of favour and character.

Most people are shocked to see how many calories they consume through drinks. But beware of switching to diet drinks which have many negative health and weight implications.

You have more control over your chocolate cravings, moods and immunity than you think. Nurturing a healthy flora is essential.

Fermented foods such as kimchi and kefir are on the up – the worldwide market is expected to top £30 billion by 2022. An internet search gives the impression that they can cure almost everything, from improving your mental health and gut health to boosting your immune system and reducing your risk of heart disease.

Not only is plain yoghurt a probiotic food (one that is crammed with good bacteria known to aid digestion and prevent inflammation), it also has specific benefits for the waist.

A diet that lacks plant foods and is low in fibre might interfere with the way we digest and use calories, says Tim Spector, Professor of genetic epidemiology at KCL. “It’s been shown that people with a less diverse micro-biome [a lower range of gut bacteria] have higher levels of body fat,” he says.

Counting calories has come in and out of fashion. It’s in again now and many experts say it’s useful for keeping track of daily food intake. But be aware that eating the right nutrients is top priority.

Prunes can prevent loss of bone mass in postmenopausal women who are prone to osteoporosis. They are also great source of iron and can help prevent and treat iron deficiency.

Intermittent fasting (IF) as a weight loss approach has been around in various forms for ages, but was highly popularised in 2012 by BBC broadcast journalist Dr. Michael Mosley’s TV documentary Eat Fast, Live Longer and book The Fast Diet…

“According to Alcohol Change UK, the charity behind Dry January, cutting out booze can improve your skin, energy levels and health in as little as a week if you usually drink several times a week or daily.“

“Giving up red meat for a week could give your health a real boost. According to NHS guidelines, we should be eating “no more than 70g of red and processed meat a day”.

If you are hungry and want something nutritious to eat here are some great comparisons for a 100 calorie budget.

Tofu is the superfood that everyone loves because it’s low in calories, low in fat and high in protein. It’s ideal for weight loss and it’s packed full of healthy nutrients.