WEIGHT LOSS GUIDANCE

 

Obesity is often a focus for many people at present and one we are bombarded with information about

I turned on my computer to write this and googled what is around and all sorts of diets popped up.

Weight gain does not happen very quickly, and thus weight loss can be also quite protracted. 

Following an inappropriate  diet can result in;

• hunger;
•  feeling low in mood, 
• loss of muscle mass 
• plus other imbalances.

If you are concerned with being overweight check the situation by looking at the BMI calculator on the NHS website. There is good information about weight loss and how losing 5% body weight can improve your health. This is accompanied by information on exercise and dietary changes.

https://www.nhs.uk/

It is a difficult time for most people with enough stress without worrying too much about diet to reduce weight.

Often people are quite cruel to themselves and castigate themselves for a small weight gain or eating a bar of chocolate or having an extra glass of wine or slice of cake. Then the stress and guilt send them back to eating or drinking more.

Obviously, it is not a good idea to eat excessively every day, but the occasional item is unlikely to hurt.

 So, the message is to be kind to yourself.

PLEASE NOTE For specific advice on diet please consult your dietitian, doctor or health professional

 

Dr Mabel Blades – Freelance Registered Dietitian and Nutritionist

Twitter @blades_mabel

 

 

Fibre in the diet a simple consideration

In this country most people do not eat enough dietary fibre each day

How much Adults are advised to have 30g fibre each day but consume less than 20g

11–16-year-olds need about 25g

5–11-year-olds need  20g per day

2–5-year-olds about 15g fibre

Constipation can cause discomfort at any age.

Taking plenty of dietary fibre or roughage as it is often called helps to prevent bowel cancer, type 2 diabetes, and coronary heart disease. Fibre also makes people feel fuller.

Sources all types of fruit and vegetables, canned vegetables like beans and peas are useful as are frozen vegetables and fruits. Dried fruit of all types can be used as part of a dish like a pudding

Breakfast cereals  containing oats, bran or wholewheat

Wholemeal breads flours and wraps

Brown rice or pasta

Pulses like lentils and peas and beans

Nuts and seeds

Ensure  for adults each day

·        5 PORTIONS OF FRUIT AND VEGETABLES (400g) – try to include different ones

·        Use wholemeal or seeded bread

·        Have snacks of nuts or fruit

·        Use brown rice or pasta

Drink plenty of Fluid 2 litres for an adult

 

 

 Dietitians Dinner

I decided to start providing some information on simple and easy to make meals.

Macaroni Cheese with chickpeas

This is a real standby  for those times it is really late and we do not feel like cooking.

Ingredients

One can chickpeas drained

One can macaroni cheese

Sprinkle cheese

Open the cans drain the chickpeas (you can keep the thick liquid from the chickpeas which is called aquafaba and makes a really good substitute for eggs in a recipe). Mix with the macaroni cheese and heat in a saucepan or in a microwave.

Pour into a dish and sprinkle over the cheese and enjoy.

This is so easy and uses store cupboard items. It is suitable for vegetarians and provides fibre and protein from the chickpeas. Calcium from the milk and cheese.

It is easy to adapt it and last night I added cooked cauliflower.

You can use other beans or make your own macaroni cheese