Eating for the figure you want

Balance and variety are the key to planning a healthy, figure-trimming diet. This means eating a good range of starchy carbohydrates, plenty of fruit and vegetables, moderate amounts of protein foods (meat, fish and alternative) and moderate amounts of milk and dairy foods, to ensure you get the nutrients vital for good health.

Foods that are high in fats and/or sugar should be limited as they are high in calories without providing much in the way of nutrient value and, if eaten too freely, pile on weights as well as causing various health problems. This is the groups of foods that you need to restrict and regards as ‘special treats’ especially when dieting.

1. Fruit and vegetables-1/3 of daily intake
2. Starchy carbohydrates- 1/3 of daily intake
3. Protein foods- 1/8 of daily intake
4. Milk & dairy foods- 1/6 of daily intake
5. Foods high in fats and /or sugar- strictly as occasional treats

Getting the balance right

All food provides energy, measured in calories (Kcals) or joules (KJ). On average, women need around 2000 calories a day while men need roughly 2500 calories a day, depending on age, sex, body weight and lifestyle.

If you balance the amount of energy you take in with the amount of energy you use, your body weight will remain the same.

However, if you regularly take in more calories than you need, your body will convert the surplus to fat and you will steadily gain weight.

Conversely, to lose weight, you need to either eat fewer calories or take more exercise so your body will start to burn up its fat reserves. A combination of making healthy food choices together with becoming more active is the most effective method of dieting.

Fruit and vegetables

Aim for a minimum of 5 portions a day. A portion equals one medium-sized apple, a banana, 2 plums, a handful of cherry tomatoes, a large bowlful of salad, a 100g slice of melon or 80g cooked green vegetables.

Fruit and vegetables are referred to by nutritionists as ‘nutrient-dense’ foods. This means that they have high amount of vitamins and minerals in comparison to the calories they contain. They are generally low in fat, rich in antioxidants, known to protect us from the most prevalent diseases, and a good source of fiber. Organic produce- which is grown without the use of chemical fertilizers and pesticides- is becoming increasingly popular and available at supermarkets, farmers’ markets and greengrocers

Try to eat a variety of fresh produce in a range of colours, from red and yellow peppers, oranges, carrots and berries to green leafy vegetables such as broccoli, cabbage, cauliflower and chard to provide your body with a powerful combination of beneficial phytochemicals and the antioxidants beta-carotene and vitamin C.

When cooking vegetables, steaming or stir-frying will retain more nutrients than boiling. Try to eat raw vegetables or salad at least once a day. Freshly squeezed juices have more nutrients than concentrated or long-life alternatives; a 150ml glass will account for one of your 5 daily portions. Frozen fruit and vegetables can be just as high in vitamins as fresh, perhaps more so, if the fresh alternative has been stored for some time. Canned produce contains fewer nutrients, and you should opt for no sugar or salt varieties whenever possible.

Bread, cereals and potatoes

This group includes cereals, bread, rice, noodles, pasta and potatoes, otherwise known as starchy (or complex) carbohydrate foods. Beans and lentils also provide starchy carbohydrates as well as being good sources of vegetable protein.

The more unrefined the better. Foods containing refined and processed grains and cereals not only contain fewer nutrients but lead to yo-yoing blood sugar levels, the effects of which are mood swings and variation in energy levels. Wholemeal is better than white, because these foods provide more fiber, B-group vitamins and minerals. Fiber helps to protect against digestive disorders and heart disease and comes in two forms: insoluble and soluble. Insoluble fiber helps to prevent constipation and bowel disorders by speeding up the passage of food through the large intestine. Whole wheat, brown rice and nuts are good sources of insoluble fiber. Soluble fiber, found mainly in beans, vegetables and oats, can reduce harmful blood cholesterol and help control blood sugar levels.

Carbohydrate foods are often accused of being fattening but it tends to be what you serve with them, such as butter, cheese or creamy sauces, that bumps up the calories and fat levels.

Meat, Fish and protein alternatives

This group includes meat, fish and poultry as well as eggs, nuts, pulses, seeds, Quorn and soya products such as tofu. They are all good sources of protein and should be eaten in moderate amounts daily, but try to eat a variety to ensure a good balance of amino acids. Protein foods are essential for growth, repair and maintenance in the body, and provide valuable amounts of iron, B-group vitamins, zinc, magnesium, vitamin E and fiber.

The body requires protein in relatively small amounts and in western societies; we tend to eat more than we need. Limit red meat to about 3 servings a week, choose lean cuts and trim off any visible fat. Aim to eat fish at least twice a week and include at least one portion of oily fish such as herring, salmon, mackerel pilchards, sardines, trout or fresh tuna. These fish contain rich amounts of omega-3 fatty acids, which are thought to reduce the risk of heart disease. Limit your egg intake to 4 a week.
Since animal sources of protein can be high in fat, it is important to balance this with plant forms found in beans, peas and lentils. These are low in fat and high in fiber. Nuts and seed are nutritious, are a good source of the essential fatty acid omega-6 but are relatively high in fat, so eat on a regular basis but in moderate amounts.

The high-protein diets that are currently fashionable may not be good for you in long-term. Studies have found a link between a high-protein diet and constipation, bowel disease and an increased risk of osteoporosis, since in excess protein encourages the excretion of calcium from the bones. Additionally, too much protein in the long term may affect kidney function.

Milk and dairy foods

Milk, cheese, yogurt and fromage frais provide valuable amounts of protein, calcium, some B-group vitamins, including B12,B6 and B2, as well as vitamins A and D, essential for healthy teeth and bones and the release of energy from food. Eat these foods in moderation but opt for low or reduced-fat varieties, as dairy products, particularly hard cheese, can be high in saturated fat. Use skimmed or semi-skimmed milk rather than whole milk in drinks, on cereals and for cooking. Semi-skimmed (half-fat) milk tastes like whole (full-fat) milk but has had the cream poured off. Skimmed milk has had almost all of the fat removed and has a ‘thinner’ taste. Both skimmed and semi-skimmed have as much protein and in fact slightly more calcium than whole milk, although the fat-soluble vitamins A and D are reduced, but with less fat and fewer calories make a healthier and lighter choice.

Soya, oat or rice milks make good alternatives to cow’s milk and are often fortified to provide a good source of calcium. Organic dairy products are also becoming more widely available and make good, healthy choices as they are free from antibiotic residues, growth hormones and agrochemicals.

Water

Water plays a vital role in maintaining good health and flushes out toxins and waste products. It also promotes good digestion, improves vitality and the health of your skin and drinking plenty of water will reduce the risk of bladder inflections, constipation and headaches. It’s best to choose filtered or natural mineral water to achieve the desired daily amount. Coffee, tea and fizzy drinks contain caffeine, which has a diuretic effect, so they actually dehydrate the body. Herbal or rooibos(red) tea are healthy, caffeine-free alternatives.

Aim to drink 6-8 glasses (1.7-2 litres/3-3 1/5 pints) of water a day.