Spring Tip Number 7 - Keep a Food Record

When we are trying to watch our weight or we notice that we have put on a couple of kilos; (which is very easy to do in Winter!) it may pay to keep a food record or diary. 

This is a good way of keeping track of what we actually consume in a day or a week and makes us accountable for it. It is easy to believe that we are being healthy when we eat a healthy breakfast or dinner but often we are snacking on the wrong foods in between or indulging too much at the weekend.

A food disary can simply be a piece of paper that you write on each day or if you are up to the play technology wise then you could try dowloading an app such as 'My Fitness Pal' which is free in the app store.

This app allows you to look for specific foods that you have eaten and calculates the calories for you. You can also add weight loss and fitness goals so it's like a personal trainer in your pocket!

This weeks recipe may sound heavy for the Spring weather but its really not - its a lovely light Spring chicken casserole:

Spring chicken in a pot


  • 1 tbsp olive oil 
  • 1 onion chopped
  • 500g boneless, skinless chicken thighs
  • 300g small new potatoes 
  • 425ml low-salt vegetable stock 
  • 350g broccoli cut into small florets
  • 350g spring greens, shredded
  • bunch spring onion, sliced
  • 2 tbsp pesto


  1. Heat the oil in a large, heavy pan. Add the onion, gently fry for 5 mins until softened, add the chicken, then fry until lightly coloured. Add the potatoes, stock and plenty of freshly ground black pepper, then bring to the boil. Cover, then simmer for 30 mins until the potatoes are tender and the chicken is cooked. Can be frozen at this point.
  2. Add the broccoli, spring greens and spring onions, stir well, then return to the boil. Cover, then cook for 5 mins more, stir in the pesto and heat through.