Nigel Denby's diet and nutrition tips

Swap refined carbohydrates such as white bread, pasta and rice for rye crisp breads, oatcakes, and wholemeal rice and pasta.

For a healthy snack at work, chop up some fruit and put it in a sealed container in the morning with some lemon juice over it to stop it browning.

Keep your blood sugar levels balanced by eating every four hours. Perfect snacks include a small pot of sugar-free yoghurt, a couple of oatcakes with peanut butter, or some carrot sticks with hummus.

If you are eating out, stick with the most natural options available – a basic chicken or fish dish with salad or low-GL vegetables is always on offer. Don’t worry if you have to ask the waiter to adapt the dish slightly – they are used to it!

Many so-called natural energy bars are full of sugar and glucose syrups. Although you may get a quick energy fix, it will be followed by a crash and leave you feeling tired the rest of the day. A better choice would be a few squares of dark, cocoa-rich chocolate that has very little sugar and at least 70 per cent cocoa.


Nigel Denby is a registered dietician with his own private practice on Harley Street and clinics with the NHS. His book 'The GL Diet Made Easy'  is published by HarperThorsons, £6.99.

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