Porridge seems too hot to eat in the summer so how about a smoothie for breakfast which still incorporates oats for that slow release of energy? Bananas and berries provide fibre and live yogurt adds good gut bacteria as well as essential B vitamins for energy.

This smoothie is a fantastic thirst quencher as well as being a satisfying snack. Avocado, full of vitamins and minerals, adds healthy fats and spinach contains a high proportion of vitamin C and magnesium.

Summer just isn't summer without barbecued meat or fish accompanied by a delicious salad or two. This is one of my favourites and can be prepared in advance with the dressing added just before serving. It contains so many vitamins and minerals and at least three of your 5-a-day.

This recipe, a twist on an old favourite, adds more fibre and magnesium in the form of beans and extra vegetables whilst still including lean beef mince for iron and B vitamins, so vital for energy. As the recipe serves 10, it is ideal for freezing extra portions for another day.

Autumn is a time to dust off the slow cooker, if you have one, and this recipe is perfect as the nights draw in. Making slow changes to the diet can also include having more meat-free days; not only is this good for the environment but a diet high in vegetables and whole grains with less meat has been shown to be the most beneficial for health. It helps that this recipe is delicious too!