What to Eat
You should always speak to your doctor before developing your eating plan. The doctor will advise you on your specific health factors and assist to develop an effective plan .
When thinking about considering what to eat, the first thing that comes to mind is fat. The word alone screams in your mind due to the association with extra weight. However it is important to keep in mind not all fats are bad for you. Your body actually needs “good” fats to help it function properly. So ... which is which?
Bad Fats
- Saturated fat (Bad) A natural fat, generally found in dairy and meat products. These are listed on the labels of packaged products. Check the labels and opt for a product with lower saturated fat content.
- Trans fats (Bad) An artificially produced fat that's very hard for our bodies to digest. These can be found in margarine, fried foods and mass-produced baked goods. Trans fats are not as commonly listed on product labels but they may be lurking in the ingredients list under partially hydrogenated oil. If spotted go for a version with the least amount or choose an option where it is listed further down the list (the lower down in the list, the less of it there is in the product). Additionally, avoid or minimise fried food intake as these are commonly cooked in trans fats and the food absorbs the fat.
Good Fats
- Polyunsaturated fats (Good) found in seafood (such as fish oil), vegetable oils, meat, eggs and dairy products.
- Mono unsaturated fats (Good) found in nuts, olives, avocados and olive and canola oils.
Good fats are essential for your body to function at its best. They improve cholesterol levels and aid weight control.
Protein
Is very beneficial for your body by making you feel fuller, burning calories while being digested and promoting muscle growth.
Include the following - try to maximise the following in your meals or snacks:
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Wholemeal breads and whole grain cereals - easier to digest and retain their weight fighting fibre and protein
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Lean meats - such as skinless chicken breast & turkey, fish, lean steaks and lean bacon (back bacon)
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Olive oil (moderately) - the best and most beneficial oil to use
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Low fat dairy - like low fat or skimmed milk, low fat yoghurts and cheeses
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Egg whites - most of the fat and cholesterol is in the yolk
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Vegetables - unprocessed, any but ensure plenty of green vegetables
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Fruits - eat or use from their natural state, make sure you include berries
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Nuts - Almonds being one of the best for weight loss
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Fruit & vegetable juice - unsweetened, 1 glass a day
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Water - plain tap water, at least one glass with every meal or snack
These are all great for your body - high in protein, fibre, complex carbohydrates, fish oil, other beneficial vitamins and minerals as well as being low in saturated fats.
Avoid or minimise the following - as they are high in saturated fats (Bad), trans fats (Bad), sugar or over processed:
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Fatty meats & cold cuts and processed meats - such as rib-eye steaks, ham, cured pork, streaky bacon and regular sausages
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Creams & cream sauces - tend to be high in saturated fats
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Full fat dairy products - higher in saturated fats than the low fat varieties
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White breads and refined products - more difficult to digest and have low levels of fibre, protein and other beneficial nutrients which are lost in the manufacturing process
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Fried foods - the meats or vegetables soak up large amounts of trans fats
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Margarine - tends to be made with trans fats
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Baked goods & biscuits - high in trans fats, saturated fats, sugar and processed and refined products
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Highly sweetened products - (sweetened with either sugar or fructose) such as soft drinks, jams, sugary cereals and sweets
Avoid the following common traps
*Be cautious of products that are low fat or state “no artificial sweeteners” as they contain high levels of sugar either from natural or artificial sweeteners.
*Keep in mind that over-eating, even on healthy foods can cause you to impede your weight loss or even put on weight.
*Watch serving sizes, as some things which appear to be a single serve in an individual bottle can actually be 2 or more serves, so check the packaging.
Try to concentrate your cooking methods or select meals prepared by grilling, poaching, baking or roasting compared to frying or deep-frying.
Remember this is about creating a healthy eating plan. Nothing is forbiddenbut minimise the high fat/sugar foods. Maximise and enjoy the foods you like by incorporating them into your eating plan which should be used as your staple 90% of the time. Going for convenience or ending up in situations with limited choices will happen but armed with your eating plan and a better understanding of healthy habits you can make better choices. You should take pride in every single change you achieve and if you slip up, so what? We are all human! Just get back to your eating and lifestyle plan and feel pride in the fact that you got back on track. The fact that you are step by step implementing changes to your eating and lifestyle plan and aiming to use it as your template for your daily life is worth giving yourself a big pat on the back.
Read the article 'Speed up your weight loss' to find out more.
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