With weight loss success said to be 80% nutrition and 20% exercise, this week’s advice from the experts in McGorisk’s Pharmacy is all about food and fueling your body right.
The food pyramid is a simple tool that will really help you plan your healthy food choices every day and it’s also as a great guide to portion size. Focus on the foods that you can eat rather than the foods you can’t, that’s the foods on the last four shelves of the pyramid. Everyone should enjoy a variety of these every day.
- The bottom shelf are complex carbohydrates which are full of fibre and release energy slowly, such as breads, cereals, potatoes, pasta and rice. They should provide the foundation of most meals. as they’ll keep you feeling full for longer and held you avoid the dips in energy that have you reaching for snacks in between meals!
- Fresh fruit and vegetables on the second shelf are a great source of energy so they should be your go to snacks to tame those hunger pangs, make sure to get your recommended 5 a day!!Top Tip: Fruits with skins such as apples and pears provide a good source of fibre!
- Dairy such as milk, yogurt and cheeses are not only a source of protein but they also have the added benefits of calcium and vitamin D.
- Meats and poultry, fish, eggs, beans and nuts will also provide you with a source of protein and energy. Lean meat is best and everyone should aim to incorporate fish into your weekly plans at least twice a week. Oily fish will provide you with healthy omega oils which are great for brain and heart health. If you don’t eat meat of fish, don’t worry as eggs, bean, lentils and nuts also provide a great source of protein and can be incorporated into many tasty meal plans!
- The top of the pyramid including foods and drinks high in sugar, fats and salts should really be limited to rare occasions. You can always reward yourself with a treat of a magazine, CD or new piece of clothing to celebrate your progress in place of a sweet treat!
Keep your list of reasons to lose weight and your goals close by to give you a boost when your willpower is low. Keeping a list of your food intake and activity will also help as you will see how much progress you’re making week to week and will be more likely to reach your target weight and stay there!