What is a healthy diet?

Tag: healthy diet

11
Feb
2019

What is a healthy diet?

Categories: Food

In a world full of nutrition confusion, I’ve been seeking a simple answer to the question, what is a healthy diet?

A diploma in Nutrition and Weight Management
Despite previous success in losing weight, it occurred to me last year that I still didn’t know what actually made a healthy diet. So I decided to embark on a diploma in Nutrition and Weight Management. I’ve been studying an accredited course by the Association for Nutrition (AfN) and I’m delighted to share that I’ve passed part of the diploma that allows me to train as a Nutrition and Weight Management advisor (but I still have several modules to study before I achieve the full diploma – wish me luck). Although I have lots more to learn, I would like to share my main takeaways from the course so far.

1. Visit NHS.co.uk
The NHS, among lots of other things, is a fantastic nutritional resource and a good place to visit if you’re ever unsure what to eat for good health. My favourite resources are the Eat Well Guide and 12 week NHS weight loss plan. The whole site is filled with tons of information on healthy eating along with more specific notes on things like, food advice for vegans, a guide on vitamins, meal ideas for kids and lots more.

2. Carbs are not the enemy
I’ve always felt conflicted about carbohydrates. There are so many low carb diets out there that seem to work, but anytime I’ve tried them I’ve been left feeling rubbish. Since studying nutrition I’ve gained a much better understanding of the role of carbs and just how important it is to consume this food group (e.g. rice, potatoes, porridge). In a nutshell, it’s our body’s main provider of energy and the main source of energy when it comes to ‘brain’ fuel. Plus wholemeal/wholewheat varieties are usually high in fibre which is also incredibly important for good (gut) health and something people in the UK are known for not having enough of. What I have also learnt is what makes a healthy portion and in hindsight, this is something I personally struggle with (aka. I eat too much for my body). Which leads me onto…

3. What to put on your plate
The Eat Well Guide referenced earlier not only gives a visual demonstration of what kinds of food you should be eating, but also an idea of how much from each food group. This has been a great help for me when it comes to understanding portion sizes.

4. Macros and micros
I’ve been intrigued by these words for a while and this is what they mean. Macro stands for macronutrients – these are the food groups we need to consume the most of everyday. This includes fat, protein and carbs. Micros stands for micronutrients, also important and are vitamins and minerals we need to consume regularly, in smaller amounts. For good health it’s important to consume a range of foods from that contain these macros and micros. With regards to fat, protein and carbs, it’s recommended that 10-15% of you calorie intake comes from protein, 30-35% from fat and 50-55% from carbs (these vary a little if you drink alcohol). When it comes to vitamins and minerals, you’ll be in safe hands if you eat a wide range of fruit and veg. Which brings me onto my next point…

5. “Eat the rainbow” aka lots of fruit and veg
I always new fruit and vegetables where key to a healthy diet, but I really didn’t appreciate just how amazing these things are. They’re a great source of vitamins and minerals and also contribute towards your macro intake. If you’re ever unsure what to eat, just make sure your plate is piled high with these and ‘eat the rainbow’ as they say – as different coloured fruit and veg actually provides you with different vitamins and minerals.

5. Moderation and balance
I used to think phrases like a ‘balanced diet’ or ‘all in moderation’ were boring sayings, and that there must be something far more complicated behind heathy eating and successful weight loss. However, now that I have a better understanding of how everything we eat works together I appreciate that this really is the key to a healthy diet and healthy weight loss. When it comes to the foods that we love the taste of but know aren’t the best for us (e.g. foods high in fat and sugar like chocolate) it’s ok to have them… but in moderation. This is something in particular that I’ve tried hard to do, otherwise the alternative (cutting foods out) can lead to binge eating, and usually binge eating on that exact food you were trying hard to ignore.

6. Calories and weight loss
There are lots of methods out there with regards to how to lose weight, but essentially you need to consume less calories than you’re using (than you’re burning/working off) to create a deficit and that leads to healthy weight loss. This is usually a different of 500cals per 1lb of fat. Team that with eating the right kinds of foods (my next point) and you’ll lose excess fat and feel great, too!

7. Foods to eat
Foods that are great for your health and weight loss are…
– A wide range of fruit
– A wide range of vegetables
– Wholegrain varieties of rice, pasta and bread (as these are higher in fibre), along with potatoes, porridge and other starchy carbs
– Protein, from foods such as chicken, tofu, eggs and fish
– Beans, lentils (lots of legumes and pulses)
– Unsaturated fats (e.g. avocados, salmon and nuts)
– Dairy or alternatives, such as milk and yogurt. (There are conflicts in whether you should consume full fat or low fat, but for weight/fat loss, lots of experts agree that its better to go for low fat diary options as you can consume good fats from other sources).

05
Nov
2018

Meal planning for weight loss

Categories: Weight Loss

I’m often asked for my top weight loss tips and one of them has to be meal planning. At the start of each new week, I’ll make a note of what I’m going to eat for breakfast, lunch and dinner; plus two (sometimes three) healthy snacks. Planning my meals in advance has helped me to make healthy food choices and lose weight. Here are a few other reasons why I’m a big fan of meal planning.

The benefits of meal planning

– Meal planning helps you to make healthy choices before hangryness and/or tiredness sets in. I find both of these emotions in the past have led me to overeat on foods that were high in fat and sugar, and not good for my health (or weight loss goals).

– Planning what you’re going to eat in advance makes food shopping easier; as you’ll know what you need to stock up on. It also saves on waste, as you won’t be buying anything you don’t plan to eat.

– Meal planning helps you to look forward to meal times. It’s easy to get stuck in a food rut and when that happens, I’d often start fancying more indulgent foods that weren’t great for me. ‘Healthy’ food can be and is delicious, so planning a breakfast, lunch or dinner that you’re excited to eat is a big win all round.

– Planning your meals in advance encourages you to try new foods and is a good way to see if you’re eating plenty of fruit and veg over the course of a week.

– Meal planning also encourages you to think about any social occasions that you might have coming up. It ives you a chance to create a plan of action that will help you to make healthy choices, or decide if it’s a occasion that’s worth some indulgence – and if so, go ahead and enjoy it!

23
Oct
2018

29 foods to beat a cold

Categories: Food

As we enter prime cold and flu season, I thought I’d share a little roundup of all the foods that are great for boosting your immune system and can help you beat those winter bugs.

What foods boost your immune system?
Vitamin C has high antioxidant properties, which is why most of us turn to a glass of orange juice when we’re feeling under the weather and want to ward off a cold. It can help strengthen your immune system and aid in the absorption of iron, too. Unlike other water-soluble vitamins, the body can not store it, which is why it’s important to consume it every day. The recommended amount is 40mg.

Good sources of vitamin C include;
Oranges
Grapefruits
Blackcurrants
Kiwis
Mangoes
Papayas
Pineapples
Strawberries
Raspberries
Blueberries
Cranberries
Watermelon
Tomatoes and tomato juice
Potatoes
Broccoli
Brussels sprouts
Cauliflower
Green and red peppers
Spinach
Cabbage and
Butternut squash

Foods to boost your immune system
Zinc, Copper, Iron, Selenium and fat-soluble vitamins A, D, E and K also play a key role in building a strong and healthy immune system.

For foods rich in Zinc opt for;

Wholegrains (e.g. wholegrain bread)
Pulses
Nuts and
Seeds

For foods containing copper, selenium and vitamins A, D, E and K go for foods such as;

Broccoli
Carrots
Apricots
Nuts
Seeds and
Peppers

For some iron, you could consume;

Red meat
Pulses
Fortified cereals and
Seeds

Plus, keeping active also boosts your immune system, so be sure to keep moving.

If you found this post helpful, be sure to leave a comment or like it on my Instagram, Twitter or Facebook page.

Thanks for reading, and stay healthy!
Chloe x

01
Oct
2018

10 protein foods for healthy weight loss

Categories: Food

Until recently I thought high-protein diets were ‘faddy’ and just for those wanting to build muscle, but I’ve come to realise this macronutrient is hugely important for all of us to consume. It can help you to feel fuller, healthier and can actually aid weight loss. Keep reading if you want to know a little more about protein, my top 10 favourite sources of it and to spot which one of my favourite protein foods didn’t make it into the photo!

What is protein?
Protein is one of three macronutrients, the others are fat and carbohydrates, and together these form the foundations of what we need to consume (in large quantities) daily in order to function.

The role of protein
Many know the role of protein in building and repairing muscles, but protein also performs many more functions in the body, such as…

Maintaining the structure and strength of cells and tissues
Producing hormones
Regulating your metabolism and
Strengthening your immune system

Protein and weight loss
Protein can also help you feel fuller for longer too, which is why it can be beneficial to those wishing to lose body fat. Over the last few months I’ve made a conscious effort to up the amount of protein I eat and to switch from carb based to protein based snacks. So far, it seems to have made a difference in terms of my weight loss and I can definitely say I feel more satisfied after meals which have contained a lot of protein.

Top 10 favourite protein sources
Here a few of my favourite protein sources, which can either be eaten alone as a snack or as part of a larger meal, I’ve also included how much protein per 100g each item contains but keep in mind that serving sizes will vary between these foods.

1. Quark 12g
2. Fat free greek style yogurt 11g

1. Chicken 23g

1. Tuna 29g

1. Cottage cheese (with and without pineapple) 8

1. Eggs 12.5

1. Ham 21.6g

1. Salmon 20.9

1. Light mozzarella 19g

Slender blend protein shake 60g

14
Jun
2018

What to eat for more energy

Categories: Food

After waking up tired one too many times, I’ve decided to investigate what foods are best for energy. For anyone interested in food for fuel, here’s a roundup of what I’ve found out.

4 Food Fuel Tips

1. Fill up on carbohydrates
This is our body’s main source of energy and far too many weight loss plans give carbs a bad name. Opt for whole grains, like brown rice and wholemeal bread, and starchy carbs such as potatoes. Not only will you be eating a good source of energy, you’ll also consume a healthy dose of fibre too; which (as a nation) we’re apparently not very good at consuming enough of*.

2. Seek out low GI foods
GI stands for glycaemic index and it’s all about what happens to your blood sugar levels after you’ve eaten different types of carbs from various food sources. Low GI foods can help to keep your blood sugar levels stable, preventing huge spikes and falls in your blood sugar levels/energy.

Although, take caution when looking up GI values for various foods and be sure to check the portion size of the GI value and what you’re actually consuming – for example parsnips have a high GI value, but that’s because 500g of parsnips are used in the calculation of their GI value is*. Would you ever eat 500g of parsnips? The likelihood is that the value you’ll eat wouldn’t lead to a high spike in your blood sugar levels.

3. Eat at regular intervals
Going too long without food can encourage your blood sugar levels to drop and leave you feeling tired. Eat healthily at regular periods to prevent that crash in energy.

4. Opt for a balanced diet rich in B vitamins and iron
Here are a few examples of foods filled with either B vitamins or iron, all of which are known to help contribute to how energised we feel.

Green vegetables
Fortified cereals
Whole grains – brown rice, wholemeal bread
Porridge
Red meat
Fish
Chicken
Marmite
Cheese
Eggs

For more information on foods best for energy, visit NHS energy diet.

Notes

03
May
2017

What my healthy day looks like

Categories: Food, Weight Watchers

I’ve shared a lot of details about my eating habits when I’m off plan (chocolate, chocolate, chocolate) but maybe not enough about what I eat when on I’m track. So here is a typical healthy day for me, and all of this adds up to my Weight Watchers allowance of 30 SmartPoints.

Breakfast: Porridge made with a banana, water and a splash of skimmed milk. Plus a coffee with skimmed milk.

Lunch: Chicken salad with a brown sandwich thin toasted and torn up to become ‘croutons’. Finished with 150g of strawberry Skyr yogurt, some fruit and vegetable crudités.

Dinner: Two lean Heck pork sausages with potato mash, butternut squash waffles (finally got my hands on some of these), broccoli, gravy and baked beans. Plus a Weight Watchers chocolate bar.

Snacks: Fruit, Veg, tea/coffee, cereal bar

Workout: On this particular day I also managed a 20 minute buggy run with my little one (now I’m just showing off).

Voila, there you have it.

What do you think of my healthy day?
I would love to hear your thoughts on my healthy day and what does a healthy day look like to you? Leave a comment below or leave a message on my Facebook, Instagram or Twitter page.

Chloe x