Even a small amount of weight loss can make a huge difference. Shedding just five pounds can not only improve your confidence, but also provide tremendous health benefits. See 10 ways that you can drop 5 pounds to start looking and feeling better today!
Losing those last irritating 5 pounds can be the hardest part of your weight-loss journey. Kick things up a notch without depriving yourself! These 10 easy rules will help you finally hit your goal weight and allow you to maintain your healthy new physique.
1. Practice Portion Control
Over the years, portions have become supersized. Larger serving sizes make it easy to consume excess calories, even when it comes to healthy foods. Curb your consumption by being mindful of proper serving sizes: a serving of meat should be no larger than the palm of your hand or deck of cards. When it comes to snacking, don’t eat out of the package or bag. When you’re dining out, ask for a doggy bag at the beginning of your meal and immediately place half of your dish in the to-go container so that you won’t be tempted to clean your plate. As a rule of thumb, make sure half of your plate is filled with fruits and colorful veggies at every meal.
2. Lose “Low-Fat” Labels
Many dieters fill their kitchens with foods branded as “low fat” – but all too often that label is a diet trap. To improve their flavor, manufacturers tend to add more sugar, flour and thickeners to fat-free products, which boost calorie content. The fats in these foods are replaced with low-performing white carbs that digest quickly and are rapidly absorbed into the bloodstream. This causes the classic sugar high and crash followed by a hunger rebound.
Additionally, studies show that people often view a low-fat label as a green light to eat much more than they normally would, unaware that low-fat versions of foods are usually not much lower in calories than the regular versions.
3. Rev Your Metabolism
Metabolism is the process your body uses to convert food into energy. If your weight loss is stalled, your metabolism might just need a little boost. Luckily, there are easy things you can do to ignite your body’s fat-burning engines.
Here are three “power pills” that pack a punch.
Fucoxanthin is a compound derived from edible seaweed, and has been shown in studies to burn stubborn belly fat. You can get fucoxanthin from a nutritional supplement available in health food stores and online called Xanthigen, which combines brown seaweed fucoxanthin and pomegranate seed oil. Try 200 mg daily.
Sacha Inchi is derived from a nut grown in the Andes mountains and rainforests of Peru. It’s loaded with vitamin E, omega-3s, and anti-inflammatory properties that attack belly fat. Available online or at health food stores, take 600 mg of Sacha Inchi once a day.
L-arginine, a supplement available online or at drugstores, rounds out the metabolism power pack. Studies show L-arginine, when combined with exercise, helps restore the hormonal balance that promotes lean muscle mass. Take 2000 mg three times a day.
You can take all 3 of these supplements safely together. It’s best to take with food.
Add Protein and Greens
Digesting high-fiber green vegetables is an easy way to make your metabolism work harder, and it can kill cravings for unhealthy foods. Likewise, your body burns twice as many calories by digesting proteins than it does when digesting carbs. Add more protein to your diet with two fish-based meals per week. Packed with protein, fish, such as halibut or salmon, also contains omega-3 fatty acids, which increase fat-burning enzymes in the body.
Spice It Up
Some plants contain the bioactive ingredient capsaicin, which not only makes them spicy hot, but also doubles your body’s energy expenditure for 3 hours after a meal. Plants belonging to this family are a hot ticket for boosting metabolism. Include red peppers, cayenne, jalapenos, habaneros, and tabasco in your cooking. Capsaicin may also work to suppress appetite centers in the brain by boosting the release of certain neurotransmitters.
Ginger is also another good addition. It not only aids in digestion but increases body temperature and metabolic rates as much as 20% after eating. Slice fresh ginger and stir-fry it with vegetables for an energy invigorating meal.
Did you know that if you do 100 jumping ropes you can burn from 75 to 125 calories
Most notable of the beneficial effects of fat is to reduce inflammation, increase heart health and reduce cholesterol levels. Fat should be looking for are poly and mono-unsaturated fats, they never are solid at room temperature (eg oil for olive oil). An easy way to increase your dietary fat is to buy peanut butter and eat chicken or turkey sandwich with oil and vinegar to taste.
Supplementation with omega-3 fatty acids or eating fish at least twice a week.
Omega 3 fatty acids help to keep blood pressure under control, reduce levels of triglycerides (fats in the blood) that can help reduce the atherosclerotic plaques (plaque reduction causes blood clots) and reduce the chances of heart disease as a whole.
As well as help reduce inflammation, which is good for the immune system and stavite.Nay best example of a diet moderate in fat is the Mediterranean diet.
I hate raisins but my mom always says that they are really healthy. So I decided to google why they are so healthy.
Raisins are dried fruit, favorite for many. Drying of grapes has been practiced since thousands of years ago. Even then, people have discovered the divine flavor of small grains.
Fruits contain valuable trace elements and mineral salts lesnousvoyaemi - zinc, calcium, iron, copper, magnesium and others.
Raisins are rich in potassium, so it is better to be included in the daily diet of people with hypertension, arrhythmia, are necessary for people who take drugs with diuretic action. Recommended for anemia because increased amount of red blood cells normalized ratio in the blood and stimulate the hematopoietic function of bone marrow.
Eating raisins have beneficial effects on the lungs, heart, nervous system, protect against macular degeneration (for good eyesight Eat a handful of raisins a day) helps with osteochondrosis, improves immunity and provides a restful sleep. Thanks to those contained in these phenols, raisins have a strong antioxidant.
Contain the chemical element boron, which reflects well on memory and has a toning effect (1 kg raisins provide energy sufficient for the whole day). Boron is a trace minerals needed for menopausal women - involved in the formation of estrogen and vitamin D. Plays an important role in bone status, especially when occurring osteoporosis.
Persist for some time believed that raisins provoke the formation of tartar. After several laboratory tests, however, proved delicious fruits bloom nor create or increase the risk of caries. They are self-cleaning of tooth surfaces, such as bananas and apples.
Raisins contain etc. vitamins of beauty: the mask of raisins has a remarkably rapid effect - skin is beautiful, smooth, elastic and have a good complexion and youthful appearance. Masks from raisins is used in hair loss.
Healing ingredients into the dry fruits contain a high concentration, therefore it is necessary to consume in moderation. Before that must be well washed - if they are dried in industrial conditions are treated with sulfur and other chemicals. For good digestion should be soaked in a little warm water and then chewed slowly.
The latest list of the healthiest foods available in a number of new American popular magazine Health. A classification is made based on the latest research for each product, but with the proviso that the foods are ranked according to their benefit.
In their composition there are many beta-carotene, which prevents free radicals to destroy the internal structures of the cell. Particularly useful are the eyes.
In the body, beta-carotene is transformed into vitamin A, which is believed to reduce the risk of certain cancers. One fruit contains 17 calories, 1 gram carbohydrates, no fat.
Tip: Buy solid Apricot - soft when they lose some of its nutritional substances.
Lowering cholesterol. In the avocado has many cellulose. One piece contains 81 calories, 8 grams fat, 3 grams carbohydrate.
Tip: Try to replace mayonnaise in sandwiches and salads with a few pieces of avocado.
They are rich in acids, which terminated the growth of cancer cells, vitamin C, which lowers cholesterol and reduces the likelihood of cardiovascular disease, and a large amount of cellulose. One cup of raspberries contains 60 calories, 1 g fat, 8 grams carbohydrate.
Vitamin C and beta-carotene contained in it are among the most powerful antioxidants that protect cells from harmful free radicals. In half a watermelon also contains 853 mg of potassium, which helps lower blood pressure, 97 calories, 1 g fat and 2 grams of carbohydrates.
A medium size fruit contains 57 mg of vitamin C. Mangoes helps prevent arthritis and wound healing, but also strengthens the immune system. It also contains large amounts of vitamin A. In one fruit has 135 calories, 1 g fat and 4 grams of fiber.
Tomatoes reduce the risk of diseases of the bladder, stomach and decreased by 50% the risk of colon cancer. One medium tomato contains 26 calories, 1 gram carbohydrates, no fat.
They are a major source of iron, which helps to carry oxygen to the tissues. Half cup of raisins contains 218 calories, 3 grams of carbohydrates and no fat.
Tip: Add raisins to the oatmeal.
They are among the main natural sources of potassium and carbohydrates. Also contain high levels of vitamin B6, which is responsible for the production of serotonin (the hormone of pleasure) and lowering cholesterol. One fig has 37 to 48 calories, 2 grams of carbohydrates and no fat.
It is rich in vitamin C - arguably the most popular antioxidant. It contains very few calories and no fat and carbohydrates.
Tip: Add lemon juice or lemon slices to salads.
Some studies show that it reduces the risk of cancer.
One cup chopped onion contains 61 calories, 3 grams carbohydrates, no fat.
Tip: In addition to the salad, you can suffocate in olive oil to serve with rice or other vegetables.
It helps to reduce weight in the stomach and nausea. 1 teaspoon Fresh ginger contains 1 calorie and no fat and fiber.
Tip: Peel the hard brown crust, cut it into pieces and cook in boiling oil.
Reduce risk of breast cancer. Broccoli is rich in vitamin C and beta carotene. One cup contains 25 calories and 3 grams of fiber.
Tip: Add steamed broccoli to lemon juice.
All plants of the family Pumpkin contain large amounts of vitamin C and beta-carotene. In one serving has 80 calories, 6 g carbohydrates, 1 gram of fat.
Ingredients prevent dystrophy of the retina, which is a major cause of visual impairment in the elderly. One serving of spinach contains 7 calories, 1 gram carbohydrates, no fat.
Tip: Add spinach, seasoned with olive oil and garlic as a garnish to various dishes.
15. Chinese cabbage
Protects against breast cancer and lowers estrogen levels. One serving of cabbage contains 158 g of calcium (whose normal content in the body reduces the risk of osteoporosis), 20 calories, 3 grams carbohydrates, no fat.
Tip: Cut the stems of succulent white cabbage and add them to steaks and meatballs just before serving them on the table. You can eat them and seasoned with olive oil and garlic.
Sulfur is a constituent of the product and gives it a specific flavor, reduces the amount of harmful cholesterol, lowers blood pressure and risk of stomach cancer and colon. A garlic bulb contains 4 calories and no fat and carbohydrates.
A half cup has 5 grams protein, iron, vitamin B2 and magnesium.
Tip: Add to soups dock to increase the amount of protein, but remember before you rinse leaves well.
18. Wheat germ
1 tablespoon contains approximately 7% of the required daily amount of magnesium, which has a direct role in normal heart activity and prevents muscle cramps. Wheat is also a good source of vitamin E. In one tablespoon contains 27 calories, 1 gram of carbohydrates and fats.
Tip: Add wheat germ to the milk and fruit.
Helps maintain a healthy heart, protect against breast cancer and contains an impressive 9 g protein half-portion. There are still 115 calories and no fat. Its useful properties are retained after heat treatment, ie you can buy lens in dried, canned or type of soup.
Tip: The lens is particularly suitable for a protein-rich lunch.
They only contain unsaturated fats and therefore decreased by 20% the risk of heart disease. In ‘30 contains 166 calories, 17 g fat and 2 grams of fiber.
Tip: A handful of nuts a perfect tool for overcoming hunger between meals for the day without eating fat, but a lot of calories.
21. Pinto beans
Half a portion of it contains over 25% of the recommended daily dose of folic acid, which helps reduce the risk of heart disease and birth defects. A half portion of beans contains 103 calories, 1 g fat and 6 grams of fiber.
22. Milk with low fat
Bacteria in milk prevent the development of various diseases and calcium strengthens bones. One serving contains 155 calories and 4 grams of fat.
23. Skim milk
It contains vitamin B2, which is necessary for good vision, vitamin A, which prevents the appearance of wounds and allergies, calcium and vitamin D. One serving contains 86 calories and no fat and fiber.
All shellfish (molluscs, mussels) are rich in iron, minerals (magnesium and potassium) and vitamin B12 which supports nerve function and mental abilities. 100 g contain 126-146 calories and 2-4 grams of fat.
Fish in cold seas (salmon, tuna, mackerel) are a major source of fatty acids that reduce the risk of heart disease. 100g contains 127 calories and 4 grams of fat.
Thinking long to prepare raw vegan pie, but I could not figure out the right combination of crust - filling - cream, which are delicious and at the same time vegan. But this time I did it! I give you one of the best raw pies you’ve ever tried … No kidding! The pie is delicious addictive :)
My inspiration for it came from a photo of Pavlova dessert, which is a swamp of proteins (our tongue kissing), covered with plenty of cream and garnished with fresh fruit. Beautiful, calorie and unhealthy. I saw the picture almost all day, thinking how much I want this dessert and then the idea of raw pie was born. I thought … why not recreate the feeling of raw Pavlova Pie!
It took me only beautiful, white background, which took care of soaked and peeled almonds cashews. Vegan cream, created thanks to Ken with coconut milk, blueberry jam and fresh fruit. Easy, right? :)
For the cake you will need:
1 cup soaked and peeled almonds
1 1/2 raw cashew
1/2 cup liquid sweetener (honey or agave)
pinch of salt
A. Soak almonds for 24 hours and peel them if you want to get a white crust.
2. Put all ingredients in food processor and miskirayte until the dough is not blind to a great ball, normally takes 1-2 minutes. If you sweetener is not enough liquid, add some water.
3. Place the transparencies in mini pie mold, wet your hands do not stick to the dough and divide it into shapes. I used forms size 13 cm and the dough was enough for 6 pies.
4. Dehydrated 18 hours at 46 ° C, if you have drier you can use the oven at minimum temperature. After 12 hours, carefully remove pies from the forms and continue drying. Until then they must be stiff enough to not break when pulling.
5. When the wafer books are done, store in refrigerator and assemble pies directly before serving.
For the filling you need:
1-2 cups homemade blueberry jam
1 can of coconut milk
4 tablespoons coconut sugar
1 cup mixed berries
Instructions for “cream”:
A. Put Cola cans in the refrigerator overnight.
2. Open and carefully sift through only the top part, which should look like thick cream in pre-chilled bowl.
3. Add sugar and beat until fluffy cream get - it takes about 4-5 minutes.
4. Put the bowl back into the refrigerator to firm up a bit and then assemble pies.
A. Apply the base tightly with blueberry jam.
2. Put on top of the broken coconut cream.
3. Add the washed fruit and serve!
A nice meal!
You get up in the morning, you rush to get ready for work, you rush out the door without a breakfast. Perhaps you grab a bagel and cream cheese, perhaps a muffin, perhaps an Egg McMuffin. If you’re lucky, you get a pastry, a hearty breakfast of pancakes and sausage and eggs, or an English fry-up.
Unfortunately, when it comes to being healthy, none of these options is a great way to start your day.
Several readers asked about healthy breakfast ideas, and in truth, it’s a dilemma that many of us face each day. Either we don’t have time for breakfast, or we don’t have many healthy options.
The first problem is a problem, because it means that you start the day with an empty stomach. That means that by the time you are getting into the swing of work, your blood-sugar levels are dangerously low. The result: you need an instant sugar fix, which usually means a donut or pastry or some other unhealthy choice.
The second problem is also a real problem, because traditional breakfasts don’t usually come in healthy flavors. Here are the options that most people think of as breakfast:
- Too sugary or carb-filled. Pancakes, waffles, toast, donuts, pastries, scones, bagels, pies, sugar cereals, breakfast bars, muffins (which, let’s face it, are usually just cake). I’m not anti-carb, but the problem with many breakfasts is that they are low in fat and protein, and nothing but empty carb calories. This starts your day with a high blood-sugar level, which your body will quickly adjust for and drop, and you’ll be on a roller-coaster blood-sugar ride all day.
- Too fatty. Fried eggs, sausages, bacon, cream cheese on your bagels, cheesy omelets, Egg McMuffins, Sausage McMuffins, hash browns, anything English or Scottish.
What does that leave us with? Actually, there are a lot of options. The 10 below are just a few ideas, but I’m sure you can think of many more. Look for protein without too much saturated fat. Look for whole-grain carbs. Look for low-fat dairy or soy options. Look for fiber and nutrients.
But how do you find the time? You make the time. Get up 15 minutes earlier. Pack something to eat on the road or when you first get to work. Prepare it the night before if necessary. I recommend the first option — waking a little earlier — as it’s nice to be able to have a nice cup of tea or coffee with your breakfast, relaxing before the rush of the day starts.
Oatmeal, flaxseed, blueberries & almonds. To me, this is the perfect breakfast. Steel-cut oatmeal is probably the healthier choice, but if you are in a hurry, the instant kind will do fine (it doesn’t have as much fiber, but the other ingredients make up for that). After microwaving the oatmeal, add ground flaxseed, frozen blueberries, sliced almonds. You can add a little cinnamon and honey (not a lot) if you’re using the non-instant oatmeal. That’s four power foods, full of fiber and nutrients and protein and good fats, with only a couple of minutes of prep time. And very tasty!
Kashi Golean Crunch. Actually, any whole-grain, high-fiber cereal is a good choice, but I mention this particular one because it’s a favorite of mine. It has a high amount of protein and fiber, low sugar. Add low-fat milk or soy milk (which has 1/3 the saturated fat of 1% milk), perhaps some berries if you like.
Scrambled tofu. Healthier than scrambled eggs. Add some onions, green peppers or other veggies, some light soy sauce or tamari, maybe some garlic powder, and black pepper, stir-fry with a little olive oil. Eat with whole-grain toast. Fast and delicious.
Fresh berries, yogurt, granola. Get low-fat yogurt (not non-fat, as it often has too much sugar) or soy yogurt, cut up some berries or other fruits, add some healthy cereal. I actually use the Kashi Golean Crunch instead of granola, as many brands of granola have way too much fat and/or sugar.
Grapefruit with whole-wheat toast & almond butter. Add a little sugar on top of the grapefruit, and it’s actually pretty good. The almond butter is healthier than peanut-butter, with lots of good protein to fill you up.
Fresh fruit salad. Cut up some apples, melons, berries, oranges, pears, bananas, grapes … any or all or whatever your favorite fruits are. Add a little bit of lime or lemon juice. Perfect.
Protein shake with extras. I use soy protein powder, but whey works well too. Blend up with low-fat milk or soy milk, some frozen blueberries, and perhaps some almond butter or oatmeal. That may sound weird, but it’s actually pretty good, and pretty filling. A little ground flax seed works well too.
Eggs with peppers. I’m not a fan of eggs, but many people love them. Egg whites are healthier than whole eggs. Scramble with a little olive oil, red and green bell peppers, maybe broccoli, onions, black pepper. Goes well with whole-wheat toast.
Cottage cheese and fruit. Get low-fat cottage cheese. Add any kind of fruit. Apples, citrus, berries.
Gibb’s muffins & jam. While most muffins you buy at a coffee shop or grocery store are just empty carbs with lots of fat (basically, cake), this is a delicious recipe with lots of fiber and nutrition. (Note: the recipe in the link doesn’t mention it, but it’s actually a recipe from Simplify Your Life by Elaine St. James — it’s her husband Gibbs’ recipe). Bake them the night before, and they’re perfect in the morning (and for days to come). A little honey or jam makes them perfect.
This chicken and spinach panini is an excellent go-to dish for a quick and healthy lunch or dinner. Packed with flavor, this sandwich is made even smarter by swapping butter-based cooking spray for Pam Organic Canola Oil Spray. The pure canola oil in this spray is full of healthy monounsaturated fats, allowing for the rich natural flavors of the sandwich to come through. This dish is perfect for satisfying both your appetite and health consciousness.
Pam Organic Canola Oil Spray
2 tbsp extra-virgin olive oil, divided
1 tsp chopped fresh rosemary
4 (4 oz) chicken cutlets
1/4 cup chopped drained oil-packed sun-dried tomato
1/8 tsp crushed red pepper
8 garlic cloves, thinly sliced
1 (6 oz) package fresh baby spinach
3/8 tsp salt, divided
1/8 tsp freshly ground black pepper
8 (1 oz) slices country-style Italian bread
1/2 cup (2 oz) shredded fresh mozzarella cheese
Combine 2 tsp olive oil, rosemary, and chicken in a large zip-top plastic bag. Seal and marinate in refrigerator 30 minutes.
Heat a large nonstick skillet over medium-high heat. Add remaining 4 tsp oil to pan. Add sun-dried tomato, red pepper, and garlic; sauté 1 minute or until garlic begins to brown. Add spinach; cook 1 minute or until spinach barely wilts. Stir in 1/8 tsp salt; set aside.
Heat a grill pan over medium-high heat; coat with cooking spray. Sprinkle chicken with remaining 1/4 tsp salt and black pepper. Cook chicken 3 minutes on each side or until done. Remove chicken from pan; keep pan on medium-high heat.
Top each of 4 bread slices with 1 tbsp cheese, 1 chicken cutlet, one quarter of spinach mixture, 1 additional tbsp cheese, and remaining 4 bread slices.
Recoat grill pan with Pam Organic Canola Oil Spray. Arrange 2 sandwiches in pan. Place a cast-iron or heavy skillet on top of sandwiches; press gently to flatten. Cook 4 minutes on each side (leave skillet on sandwiches while they cook). Repeat procedure with remaining 2 sandwiches. Cut each sandwich in half; serve immediatel
If you’re like 80% of women around the world, you’ve got stretch marks – and you’re not exactly fond of them. So, what can you do?
To start, stretch marks, or striae, are actually scarring of the skin. Two proteins that give skin its binding nature are collagen and elastin. These two proteins are the foundation of what keeps our skin supple. When there is extreme stretching of the skin combined with a lack of these two proteins, it will cause a tearing of the dermis of your skin.
Stretch marks can appear pretty much anywhere on the body, but the most common areas are your stomach, hips, breasts and thighs. When stretch marks are new, they have an off-color hue, often red or purple. However, as time goes by, stretch marks typically fade in color and will have more of a white/gray hue. Stretch marks can diminish but typically do not disappear completely.
Hormones do play a big part in causing stretch marks. This is why it is very common for teens to get them since their bodies and hormones are growing and changing. Another hormonal cause is glucocorticoid hormones. In fact, medications containing corticosteroids prevent fibroblasts from creating the collagen and elastin needed to keep the skin taut; it is very common to get stretch marks from steroid medications.
Understanding what causes stretch marks on an anatomical level can be almost comforting, but what about real solutions? There are all kinds of home remedies and creams that may help, but to really see a difference in the size and color, laser treatments are your best bet. Additionally, a prescription dose of vitamin A can also be effective. Tretinoin, another form of vitamin A, can help increase the production of collagen, reducing the appearance of stretch marks on the skin. The newer the stretch mark and the earlier you treat it, the better your end result.
There are all kinds of lasers that can be effective in lessening the appearance of your stretch marks. One type is the Pixel Wavelength Laser, which helps to promote the new growth of elastin and collagen. This fractional photothermolysis laser is safe and causes small fractional damage to targeted areas of the skin tissue, resulting in a greater production of collagen and elastin. The average number of treatments that is needed for this type of laser is typically four, spaced two to four weeks apart; this laser allows for faster healing of your skin.
Some other options would be the Harmony XL or the V Beam. These lasers help to re-pigment the skin by stimulating our melanin, the pigment that gives our skin its color. This results in stretch marks that become almost the same color as the rest of your skin. (The reason stretch marks are red when they first crop up is because blood vessels become more apparent when the dermis breaks and tears.) These lasers also require a series of treatments and there is some downtime.
Stretch marks are obviously easier to get than they are to get rid of. And remember: stretch marks arescars and banishing them completely just isn’t possible at this time. However, the good news is these laser treatments do successfully reduce redness, diminish the appearance of white marks, and improve the texture of the skin, making your stretch marks a whole lot less noticeable.
Eating healthily isn’t complicated once you know the basics. The Balance of Good Health will help you plan for a healthy diet.
Many people are unsure of what healthy eating means - not surprising when you consider the variety of, often conflicting, advice given. The following guidelines are based on the UK Government’s ‘Balance of Good Health’ and apply to most people over the age of 5. People under medical supervision or with special dietary requirements may have different needs and should check with their doctor. If you are trying to eat more healthily in order to lose weight, you’ll also need to pay attention to calories.
The Balance of Good Health
Fruit & Vegetables
Eating healthily means at least 5 a day
This includes frozen, canned, dried and pure juices as well as fresh. Also included in this group are beans, including baked beans, pulses and lentils. The key for good health is to choose a wide variety - aiming for five different portions per day. A portion is approximately 80g, e.g. one medium apple or two medium plums.
Bread, Other Cereals & Potatoes
A healthy eating plan should include 5 portions daily
This group includes breakfast cereals, pasta, rice, noodles, oats and other cereals as well as bread and potatoes. You should aim to include at least one food from this group at each meal.
Milk & Dairy Foods
2-3 servings daily is the recommended healthy eating level
Milk, cheese, yoghurt and fromage frais are included in this group, but not butter, eggs and cream. Serving sizes in this group vary, depending on how concentrated the food is, e.g. 1 serving of milk is 200ml, a serving of yoghurt is 150g and a serving of cheese is 30g.
Meat Fish & Alternatives
2-3 servings daily, choose low fat if your healthy eating plan is for weight loss
This group includes eggs, poultry, and meat and fish products such as beefburgers and fishcakes. Some of these products can be high in fat - so it’s best to choose lower fat versions of products, and trim visible fat from meat and poultry. Alternatives are non-meat sources of protein such as nuts, tofu, mycoprotein, textured vegetable protein (TVP) and kidney beans.
Foods Containing Fat & Foods Containing Sugar
Eat in small quantities, 0-3 servings daily
These are foods high in fat and/or sugar. Butter, margarine, oil, mayonnaise, cream, crisps and fried foods are high in fat. Soft drinks, sweets and jam are high in sugar. Cakes, chocolate, biscuits, pastries and ice-cream are high in both. It is essential to include a small amount of fat in your diet, but most people need to eat less. The emphasis should be on unsaturated fat e.g. olive, sunflower and corn oil, rather than saturated fat which tends to come from animal products, cakes, biscuits and pastries.
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