Seven tips to support your diet with the best vitamins

But statistics repeatedly show swathes of the population are not achieving the recommendations which, alongside being more active, will help you to maintain a healthy weight and lower your risk of developing heart disease, type 2 diabetes and some cancers. In fact, only 30% of adults met the current recommendation of five portions of fruit or vegetables per day . Here are different ways of boosting a healthy diet with vitamins.

Eat more oily fish

A recent survey revealed consumption of oily fish is well below the recommended portion per week, and that 23% of adults aged 19 to 64, and 22% of children between 11 and 18 had low vitamin D.This increased to 40% for both in the winter months. In addition, 46% of girls and 23% of women didn't eat enough iron.

Limit the sugar in your diet

It's important that we should limit our intake of sugary foods, and bear in mind that some foods such as yoghurt, wholegrain breakfast cereals, fruit and fruit juice are rich in other nutrients.

Have plenty of fruit and vegetables -at least five portions of a variety of fruit and veggies everyday.

Go for protein-rich items

Opt for protein-rich foods such as meat, fish, eggs, beans and non-dairy sources of protein, such as nuts and pulses. Stock up on foods which boost your immune system

Fortified breakfast cereals are a really good source of iron, zinc, B vitamins and vitamin D, which are important for the health our immune systems. At this time of year, taking additional vitamin C and zinc may help to support your immune system. Also, with the festive season just coming to an end, people tend to be low on energy. B vitamins can help support general energy levels.

Get advice deciding on a supplement

Whether it would be beneficial to take a supplement, and which one to choose, can be a minefield, especially because there are so many different types available in the market.Ask your doctor to prescribe one if required.

Pick lots of starchy foods

Go for items such as rice, bread, pasta and potatoes and choose wholegrain varieties when possible.

Dare to try dairy

The government recommends everyone consumes a diet that contains some milk and dairy because it is needed for a balanced diet. Reduced-fat versions are available.