In my experience with people attempting to lose weight many of them are ‘fat phobic’ meaning they avoid eating fats in any shape or form. The problems that are associated with this are:-
My favourite packed lunch for the winter is just to carry a very large flask of soup to work every day. You need some or preferably all of the following in it;
- Protein – either a fish/meat or vegetarian source such as beans or lentils
- A slow release carbohydrate e.g. brown basmati rice, barley, etc
- Loads of vegetables in a spectrum of colours
You don’t need to use more than one or two vegetables at a time but you could also pile in six if you wanted. If you use butternut squash or sweet potato that covers any carbohydrate needs.
So often I hear about people being ‘fat phobic’ just because fat contains more than twice the calories of carbohydrates. So many people cut back on this so important food group solely based on the fact of it’s calorie content rather than the fact that it can be really good for us and it’s essential to make a healthy body.
In my opinion the British eatwell plate should not contain foods high in fat and/or sugar. By any standard these may not be healthy and no-one should be mislead into thinking that they are ok!
Yes, we all know that people will eat ice cream, chocolate and possibly biscuits but to suggest that they should be part of a healthy plate seems absurd.
Personally, I prefer the American option from the Harvard School of Public Health which changes the foods high in sugar and fat to a section for oils.
A while ago I heard more talk on the media about dietary change being the first approach to tackling mental health problems. What we eat (and drink) affects us both on a mental and physical level. We need a good diet to feed our brain and the rest of our body.
It’s not so much particular meals that are at fault for being high in fats or calories – it’s more about the quantity or the way something is cooked. If you want to have fish and chips why not make your own? I had some delicious salmon out one day which had a pumpkin seed and breadcrumb topping. It was well seasoned and delicious. Serve that with two vegetables and a few matchstick style chips.
Another option could be to buy a really fat piece of white fish from the local fishmonger and chop the fish into large fish finger sized portions. You can then crumb it with your own home made crumbs – you don’t need many just enough to sprinkle on top. You can also add parmesan cheese for additional flavour. Serve this with a few sweet potato wedges, spiced up (if you like spicy!). Chop the potato into wedges and brush on flavoured oil – it can be spicy or herby/garlicky or you can use toasted sesame oil if you like that flavour. They cook really quickly in a hot oven (approx 12-15mins). Serve that alongside a big salad to fill you up.
Another easy lunchtime option is to make a pitta pizza or if you prefer you could make it with a wholemeal chappati. The recipe is below;
Wholemeal pitta bread
Tomato puree or pasatta
Whole baby tomatoes
Parmesan shavings – 30g
Also chopped onion, peppers, olives, sliced mushrooms (add all or some of), chopped meat e.g. ham, fish e.g. anchovies, tuna.
Spread tomato onto pitta. Mix together chopped baby tomatoes, fresh basil and seasonings- put on top if pitta. Add other vegetables of choice and parmesan shavings and pop into a warm oven for 5 mins or until hot.
All easy to do and Delicious….!
The weather has turned quite cool and it seems like time to get these pots of soup on the go? Soup is so good for you as its adding so many nutrients whilst contributing to the ‘7 a day’ portions of fruit and vegetables needed for health.
Here are a few low calorie soup options which will fill you and warm you through the chilly Autumn and Winter days.
It’s not so much particular meals that are at fault for being high in fats or calories – it’s more about the quantity or the way something is cooked. If you want to have fish and chips why not make your own? I had some delicious salmon with a pumpkin seed and breadcrumb crumb topping. It was well seasoned and delicious and served with two vegetables and a few matchstick style chips.
Nutrients & Metabolic Rate
For all the folks out there who want to lose weight Vitamin E is the main vitamin responsible for increasing metabolic rate and iodine, a mineral is essential for the thyroid gland to function well affects metabolic rate.
So what foods are high in Vitamin E?
Fat has gained a name for being a “baddie” in our diets. This is basically because it contains 9 calories per gram compared to carbs and protein at roughly 4 per gram. Omitting fat in favour of eating extra carbohydrate is a really bad idea though. Funnily enough, within our body, these excess carbohydrates eaten also turn into fat!
Why do we need this fat? Continue reading Why Low and No fat Diets are Dangerous to Health