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Nutrition

When making changes to your diet

Making improvements to your diet can mean changing or breaking lifelong habits. Some of them may be difficult but they can be made
Changes don’t have to be wholesale. They should be gradual and easy to maintain
Set yourself realistic targets so that you are less likely to feel ‘on a diet’ or that you are being deprived of foods you want but can’t have
Eating more healthily is not a test, and punishing yourself for having ‘that cake’ serves no useful purpose and will only make you miserable
Don’t be tempted to miss meals. Current thinking suggests that you should eat five times a day: two healthy snacks between three main meals (breakfast, lunch and dinner), evenly spaced
Particularly, don’t miss breakfast: you’ll feel hungry all morning and be tempted to snack on unhealthy instant sources of energy

When you’re shopping

Before you go decide what you’re going to eat, make a list and stick to it
Avoid the temptation to pick up foods which ‘look nice’ or are on ‘special offer’ – many of them will be packed full of sugar and fat
Don’t shop when you’re hungry
For guidance, read the nutritional information on foods – but don’t obsess!
Many foods today come in low or lower-fat versions. For example, if you drink full cream or whole milk, switch to semi-skimmed. There are also a wide range of low(er) fat yoghurts, cheeses and salad dressings
If you usually eat red meat, try chicken, turkey or fish instead
Ready-made meals can be packed with fat. If you’re buying them choose products containing no more than 5g of fat a serving

When you’re cooking

When you’re eating

Eat calmly, taking time to enjoy the food: savour the tastes and textures
Chew your food slowly, rather shovelling it in and swallowing it whole
Try to make mealtime a ‘no distraction’ time. Eat from the table and not your lap and resist the temptation to turn your meal into a TV dinner
A glass of water with meals will aid digestion and make you feel more full
If you tend to pile your plate high – eat off a smaller plate. Eat until you are comfortably full – not bursting or bloated
Shovelling food can lead to indigestion and heartburn
Try to develop regular eating habits as this will help to regulate your appetite
Avoid piling on the salt and sugar

And, if you’re eating out

Choose plain grilled meat, fish and poultry and avoid gravies and sauces made with cream or butter
Avoid the temptation to smother a healthy meal with butter or high-calorie sauces
If you feel brave enough, ask if lower fat versions of meals are available
By all means have wine with your meal but remember it’s not calorie free!

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