Easy ways to add more 'good' carbs to your diet

It's important to eat "good" carbs that digest slowly because they have lots of fibre, which protects you from heart disease, cancer and digestive problems. It can also help manage weight and blood sugar. Here are some great ways to add more of it to your diet.

• Even sandwich store chains offer whole-wheat options for lunchtime munching.
• If you want to break into the whole-wheat club gradually, use whole-wheat bread as the bottom slice of your sandwich and white bread as the top layer.
• Eventually, make the move to all whole wheat.

You won't taste much of a difference, but you'll get some extra fibre.

They add crunch to your cookies, muffins and breads and add loads of fibre.

Not only will it add fibre, but, with a low-calorie dressing, it will partially fill you up with very few calories, and thus offers great weight-loss benefits.

They're packed with fibre. Just rinse first to remove excess salt. Here are some health-boosting tips for getting your beans:

• Purée a can of cannellini beans for a tasty dip. Add two cloves of garlic and a tablespoon each of lemon juice and olive oil to the blender. Use as a dip for veggies and whole-grain crackers.

• Fry a couple of millilitres (tablespoons) of mixed beans with some onion and chicken in a little oil and use to fill a soft flour tortilla.

• Mix black-eyed beans with finely chopped onion, chili, garlic and tomatoes to make a salsa.

• Make a bean salad with canned black-eyed beans, fresh or frozen corn, chopped cilantro, chopped onion and chopped tomato. Drizzle with olive oil and a dash of vinegar, salt and pepper.