Nowadays, the most difficult concern amongst many of us is to keep our weight with in ‘Happy’ and healthy range. As a registered public health and food nutritionist, I am cracking down very simple ways that hugely helped people for their weight management. Lets’ explore some healthy and evidence-based ways to maintain a healthy weight.
Start with forming a daily routine for your meals and try to stick with the similar times each day. This helps your body to expect the meals & snacks at certain times and reduces overeating!
Be aware of the Fad diets or the misleading information which says carbs make you fat 😊 Balance your daily meals using the five food groups from the Eatwell guide. Use this link to understand more about the five food groups and how much should come from each food ‘group in your daily diet Read More
Follow the 3 meals rule per day with 1-2 healthier snacks (handful of nuts, vegetable sticks, fruits) in between, you will never be disappointed with this plan! Skipping any meal during the day or a food group won’t help you to manage healthy weight hence Never skip your meals!
Increase your daily fibre intake. Currently, In the UK the average fibre intake for adults is 60% (18g) of what it should be (30g). Take a look at this factsheet for some high fibre dietary options: Factsheet
Add more of fruits and vegetable in your plate, 5-a-day is the national recommendation but if you can, achieve more than that. This will be an icing on the cake! Go RAINBOW with fruits & veg and get essential nutrients for your body.
Fluids are equally important in making a healthy daily balance. Aim for 5-8 glasses per day and remember to stay out from the fizzy and sugary drinks. Tea, coffee, fruit juice (150ml), 20-30 % comes from soup, stews, fruits & vegetables. counts towards your daily fluids. Watch the sugar and caffeine levels.
Behavioural aspect plays a key part in our daily life and especially when it comes to maintain healthy weight. It is vital to get support where needed and a professional can help you to identify the barrier of your health concern.
Be portion wise for all your meals. Limit your energy intake from ‘empty calories’ as an example pastry, cakes, cookies, fizzy drinks. You must be aware how much calories are there in the alcohol. The answer is 7 kcal per gram that contributes to weight gain.
Now that you know how the healthy eating plan looks like, don’t forget to maintain your daily 30 minutes of physical activity (150 minutes per week).
Take baby steps towards your healthy lifestyle. Eat well, move more, live happy and book a face to face consultation with a health coach for more support. Get ready to find the root cause which is stopping you to lead a healthier lifestyle. We will help you to achieve the desired health goal.