Post by Lorahh on Aug 13, 2007 12:50:04 GMT 1
Let your appetite guide how much you eat. If you're hungry - eat. If you're not - don't.
Starchy Foods
Aim to eat something from this group with every meal. Choose the wholegrain option whenever you can. A plate piled with pasta could count as six portions, not one. If this is what you go for, fine - but you'll need to bear it in mind when making food choices the rest of the day. So a day's worth might be: two cups of cereal for breakfast, a sandwich for lunch and a couple of handfuls of pasta with dinner.
Meat, fish, nuts and eggs
A day's worth might be: a few slices of ham in your sandwich at lunch and a piece of chicken with dinner. Limit your intake of red meat to one portion or less per day. For fish, try to eat at least two portions a week, one of which should be oily fish (mackerel, herring, sardines, fresh salmon, fresh tuna, pilchards, kippers).
Dairy
Portions should be 2 to 3 a day.
Fruit and vegetables
Portions 5 or more a day
A day's worth might be: a banana and a glass of fruit juice with breakfast, salad and an apple with lunch, and carrots with your dinner.
____________________________________________________
How to lose weight safely and effectively
Only eat when you are hungry - it may be that your body really needs something else, such as exercise, or even water.
Eat slowly, chewing every mouthful thoroughly and only eat to the point of feeling comfortably full. Don't feel guilty about leaving food on your plate once you feel full
Try and avoid eating late in the evening and if you do, choose fruit or a low fat milky drink.
Setting goals for weight loss and dietary changes
Aim to lose no more than 0.5 to 1kg (1 to 2lbs) in weight every week. Remember, there is no quick fix answer to long term weight loss - it does take time.
Follow a healthy, well-balanced diet
Starchy Foods
Aim to eat something from this group with every meal. Choose the wholegrain option whenever you can. A plate piled with pasta could count as six portions, not one. If this is what you go for, fine - but you'll need to bear it in mind when making food choices the rest of the day. So a day's worth might be: two cups of cereal for breakfast, a sandwich for lunch and a couple of handfuls of pasta with dinner.
Meat, fish, nuts and eggs
A day's worth might be: a few slices of ham in your sandwich at lunch and a piece of chicken with dinner. Limit your intake of red meat to one portion or less per day. For fish, try to eat at least two portions a week, one of which should be oily fish (mackerel, herring, sardines, fresh salmon, fresh tuna, pilchards, kippers).
Dairy
Portions should be 2 to 3 a day.
Fruit and vegetables
Portions 5 or more a day
A day's worth might be: a banana and a glass of fruit juice with breakfast, salad and an apple with lunch, and carrots with your dinner.
____________________________________________________
How to lose weight safely and effectively
Only eat when you are hungry - it may be that your body really needs something else, such as exercise, or even water.
Eat slowly, chewing every mouthful thoroughly and only eat to the point of feeling comfortably full. Don't feel guilty about leaving food on your plate once you feel full
Try and avoid eating late in the evening and if you do, choose fruit or a low fat milky drink.
Setting goals for weight loss and dietary changes
Aim to lose no more than 0.5 to 1kg (1 to 2lbs) in weight every week. Remember, there is no quick fix answer to long term weight loss - it does take time.
Follow a healthy, well-balanced diet
- Eat regularly
- Base your meals on bread, potatoes, rice or pasta
- Eat plenty of fresh fruit and vegetables
- Use only the minimum of spreading fats and vegetable oils
- Choose low fat varieties of dairy products and meat, fish and alternatives
- Eat only very occasionally snacks such as chocolate, cakes, biscuits, instant puddings, crisps etc as they are high in either fat, sugar or both