Weight and watch
A sensible rate of weight loss is around 0.5kg to 1kg (1lb to 2lb) a
week. To achieve this, you need an energy deficit of 3,500kcal to
7,000kcal a week, which means eating 500 to 1,000 fewer calories a day.
You can do this by replacing high-fat foods with those that are low
in fat such as fruit, vegetables, unrefined carbohydrates and lower-fat
dairy products, and by being more physically active.
It's also important to watch the size of your portions. This can be
difficult, because over time you can lose touch with what's a sensible
amount of food.
Meat, fish and alternatives
Meat, fish, eggs and alternatives, such as beans and lentils, provide
protein, which is essential for growth and repair. These protein-rich
foods, meat in particular, are also good sources of iron, selenium, zinc
and B vitamins.
Lean sources of protein can also help to curb your appetite. To help
reduce the calories you get from fat, remove the skin from chicken, cut
off obvious bits of fat from lamb, pork and beef, and use minimum oil
for cooking.
Aim to eat two portions of fish a week, one of which should be oily
fish rich in omega-3 fatty acids, such as salmon, sardines or trout.
You should have two portions of protein-rich foods every day. A
portion is equivalent to:
* Meat and fish the size of a pack of playing cards
* Two eggs
* Four tablespoons of lentils or beans
Bread, cereals and potatoes
Starchy carbohydrate foods, such as bread, potatoes, rice and
breakfast cereals, provide us with energy and other nutrients, including
iron and B vitamins.
Starchy foods should make up about a third of your total daily energy
intake.
Choose unrefined types that are higher in fibre. They'll make you
feel full for longer and help to control hunger.
A balanced diet should contain about five portions of starchy foods
each day. A portion is equivalent to:
* Three tablespoons of breakfast cereal
* One large slice of bread
* One chapatti
* Three heaped tablespoons of pasta
* Two egg-size potatoes
* Two heaped tablespoons of rice
Fruit and vegetables
Fruit and vegetables provide essential nutrients such as vitamins and
minerals, and contain many other compounds associated with good health.
Everyone should aim to increase the amount of fruit and vegetables in
their diet.
Because fruit and vegetables are bulky and contain a lot of water,
they can help to control your calorie intake. Aim for at least five
portions a day.
A portion weighs about 80g and can include fresh, canned, frozen and
dried fruit and vegetables. A portion is equivalent to:
*Two large tablespoons of vegetables, such as peas, carrots, swede or
broccoli
* Whole fruits, such as one apple, one orange, one pear
* A handful of grapes
* Two tablespoons of strawberries or raspberries
* One small glass of fruit juice
* A handful of dried fruit
Milk and dairy foods
Foods such as cheese and yoghurt are an important source of calcium
as well as providing protein and vitamins. Choose low-fat or reduced-fat
versions to reduce the amount of calories in your diet.
Aim for around three portions of dairy foods a day. A portion is
equivalent to:
* A medium-size glass of milk
* A small pot of yoghurt
* A small matchbox-sized piece of cheese
Foods containing fat and/or sugar
Fatty and sugary foods, such as crisps, spreads, oils, creamy
dressings, sweets, cakes, biscuits and chocolate, and sugar-rich drinks,
including alcohol, are high in calories but relatively low in nutrients,
such as vitamins and minerals.
Eating healthily means including foods that are packed with nutrients
rather than packed with energy.
You should reduce your intake of these foods as much as possible. You
can do this by:
* Swapping sugary and fatty snacks for fruit, diet yoghurt or a slice
of wholemeal toast with reduced-fat spread
* Choosing water, reduced-fat milk or low-calorie drinks instead of
sugar-rich drinks
* Using only a scraping of spread on your bread and using an oil
spray to limit fat when cooking
A word about salt
On average, we eat over 50 per cent more salt than the recommended
level and more than twice the amount we actually need.
We've become used to eating foods containing salt, so reducing the
amount we consume often means adjusting our palates.
A lot of salt comes from processed foods, so look for low-salt
varieties and check the salt content on the label. You can also cut salt
by:
* Preparing foods from fresh ingredients as much as possible
* Avoiding salty snacks, such as crisps and salted nuts
* Choosing 'unsalted', 'no added salt' or 'reduced salt' foods
BBChealth.com
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