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Healthy Eating Plan
Healthy Eating Plan
Weight gain
You may be one of those people who has always
been big and battled with your weight on and off
for years. Or, you may have been steadily gaining
weight over the years. Many people are less active
as they get older because of family commitments,
long working hours and other pressures. Leisure
time is often spent in front of the television or
computer, which doesn’t help. Whichever is true,
you’re not alone. Over half of all adults in the UK are
now overweight. So well done for choosing to do
something for your health. And remember, just
preventing any further weight gain is a very valuable
and worthwhile goal in itself.
V
I
You may prefer to start off with changes to what Another tip is to try not to base your success on
you eat, and think about physical activity later. It’s weight alone. Instead, focus on the changes you are
up to you. For physical activity to greatly reduce the making to your eating and physical activity. Base
risk of heart disease you need to aim for 30 minutes your goals on these and reward yourself when you
of moderate activity a day, at least five times a achieve them. We explain more about goals and
week. Moderate activity is any activity that leaves rewards on page 30.
So try to eat:
● plenty of fruit and vegetables
● plenty of bread, rice, potatoes, pasta and
other starchy foods – choose wholegrain
varieties whenever you can
● some milk and dairy foods
some meat, fish, eggs, beans and other
●
Following the Eatwell plate
non-dairy sources of protein
will give you the best
● just a small amount of foods and drinks high
in fat and/or sugar. possible eating plan
for good health.
The Eatwell plate appears courtesy of the Food Standards Agency. © Crown copyright material is
reproduced with the permission of the Controller of HMSO and Queen’s Printer for Scotland.
Your weight loss plan – Daily portions based on the Eatwell plate
Food group 1,500 calories (kcal) 1,800 calories (kcal) Your plan
Fruit and 7 or more portions 8 or more portions
vegetables
A word of caution
We encourage you to eat lots of foods from the fruit Fruit juice and smoothies are nourishing
and vegetables group. However, there are just a few but quite concentrated in calories. Keep to only one
exceptions: portion of unsweetened fruit juice or pure fruit
smoothie – a small glass – a day. Avoid sugary
Avocado pears are high in monounsaturated squash or fruit juice drinks which have added sugar.
fats and high in calories. Have as a salad garnish
only once a week at the most and half an avocado Tinned fruit and vegetables can be
only occasionally as a special treat. included in your 5-a-day but make sure fruit is in
natural juice, and vegetables are in water without
Dried fruits are quite concentrated in natural sugar or salt added where possible.
sugar so have only one portion of these a day.
Salad – mixed green, eg, lettuce, cucumber, onion, pepper One dessert bowl
Whole fresh fruits, eg, apple, pear, orange, banana, peach One fruit
Small fruits, eg, grapes, berries, cherries, lychees, cherry One handful
tomatoes
Tinned fruit in natural juice, eg, peaches, pineapple, Three heaped tablespoons
raspberries, pears
Dried fruit, eg, raisins (maximum one portion per day) One heaped tablespoon
Fruit juice (maximum one per day) One small glass or small carton (150ml)
Weetabix One
Crackers Three
Crispbreads Four
Crumpet/pikelet One
Milk (semi-skimmed or better still, skimmed) One medium glass, 200ml (1/3 pint)
Yoghurt, plain or flavoured, low-fat and low-sugar One small pot, 150g (5oz)
Cheese – preferably lower-fat varieties (Brie, Camembert, One matchbox size, 30g (1oz)
Edam, reduced-fat cheddar, smoked Austrian)
Cream cheese – reduced-fat or low-fat varieties The size of two small matchboxes, 80g (3oz)
Eggs Two
Baked beans in tomato sauce One small tin (200g) or half a large tin (400g)
(low-sugar and low-salt if possible)
Beans, eg, red kidney beans, butter beans, chick peas Four tablespoons, cooked
Spreading fats and oils (and dressings and sauces) Have 3 portions a day.
Oil (unsaturated oils, eg, olive, rapeseed, sunflower, corn) One teaspoon
Gravy or white sauce made with fat and flour base (roux) One tablespoon
Gravy or white sauce (made with cornflour, no fat added) Four tablespoons
10 – 99kcal
100 – 199kcal
200+ kcal
If the foods you like aren’t on the list, use the nutritional information on the packets to work out how much is
suitable for your plan.
Breakfast Amount
Bran flakes 6 tablespoons 2
Semi-skimmed milk 200 ml (1/3 pint) 1
Small fruit juice 1
Cup of tea, milk no sugar
Mid morning
Coffee, milk no sugar
Apple 1
Lunch
Tuna salad sandwich:
2 slices of bread 2
low-fat spread 2 teaspoons 1
tinned tuna 140g 1
mixed salad filling bowl 1
Mineral water
Slice of malt loaf 35g 1
Mid Afternoon
Pot of tea, milk no sugar
Large glass of water
Dinner
Rice (boiled) 4 large tablespoons 2
Small chicken breast (no skin) 1
Sauce made with olive oil,
onions, tomato and 1 1
mushrooms
Carrots 1
Broccoli 1
Peaches in natural juice 1
Double cream 2 teaspoons 1
Glass of wine 150ml 100kcal
Milk in tea/coffee
200 ml (1/3 pint) 1
throughout day
Total 7 7 2 2 3 100kcal
1,500kcal 1,800kcal
Total fat per day 57 grams 68 grams
Saturated fat per day 15 grams 20 grams
Getting moving and you don’t need a gym or any special kit other
Exercise and activity can make a real difference to than sensible shoes for it! People have found that
your weight loss, as well as your state of mind. Being taking the stairs instead of the lift (up as well as
more active will help use up more calories as well as down), walking to the shops, cycling to work, digging
keeping your mind off food! It doesn’t have to mean the garden or playing outdoors with the children
going to classes or taking up jogging. It’s more about can make quite a difference.
finding something which suits you – and which is
If more structured exercise appeals to you – such as
safe and enjoyable. Aim to increase your activity
swimming, the gym or exercise classes – find out if
levels gradually. Start by aiming for up to half an hour
your local leisure centre runs sessions for people like
of moderate activity a day on at least five days of the
you at a time which suits you. Remember that for
week. Then build this up gradually to help with your
weight loss and heart health you need to get slightly
weight loss.
breathless (but still able to talk) and a little hot and
You can build activity into your everyday life with a sweaty for the exercise to be worthwhile. If you have
bit of thought and determination. Walking is any health problems, check with your doctor before
particularly good because it doesn’t cost anything starting a physical activity programme.
The list below shows some simple actions which Understanding patterns
people have found helpful.Tick those which you Plan for the times of day when you know you are
already do. more likely to want to eat. For example, save some
bread or cereal to have at 10pm if you know
Do nothing else while eating (Don’t waste the evenings are a danger time for you.
calories – taste and enjoy them.)
Eat at regular times. Real hunger?
Before you eat, check that you’re really hungry (in
Eat sitting down. your stomach) rather than just eating at a certain
Pause during meals and put your knife and time or occasion out of habit.
fork down between mouthfuls.
Feelings
Aim to be the last to finish. Be aware of how your feelings affect what you want
Shop on a full stomach. to eat. For example, do you eat more when you’re
feeling angry, upset, lonely or bored? Noticing a
Write a shopping list and stick to it.
pattern can help you plan how to cope.
Keep healthy snacks easily to hand (eg, fresh
fruit in a bowl, chopped salad or vegetables Triggers
in the fridge). Be aware of triggers which are likely to lead you to
overeat. For example, being at home alone,
Clean your teeth after a meal or when you
watching a cookery programme on TV, driving past
get the urge to overeat.
a fast food restaurant, preparing a snack for your
Serve your meal straight onto a plate and children or grandchildren or just certain times of
remove serving dishes from the table so the day. Planning ahead may help you cope.
you’re less tempted to eat too much.
Events
Wait at least five minutes after finishing your
Plan ahead for special occasions when you know
meal before deciding whether to have
you’ll be tempted. For example, eat a little less
second helpings.
during the week when you’re going to a party at
Practise refusing offers to overeat. Learn to the weekend, so you can indulge in a special dessert.
say ‘No thank you’, politely but firmly and
convincingly.
Clear away any leftovers quickly after
the meal.
Features of the Atkins diet What it means Why this can be a problem
High in protein The kidneys have to work extra This protein burden may damage
hard to break down protein in the the kidneys, especially in people
body. who, unknowingly, have
kidneys that are not working as
well as they could. There may also
be a risk of kidney stones.
Low in carbohydrate, This means restricting the very Restricting foods such as fruit and
high in fat foods we should eat ‘plenty of’, vegetables and wholegrain
such as bread, potatoes, rice, pasta cereals – which we know are
and certain types of fruits and associated with preventing
vegetables. coronary heart disease and
diabetes – is cause for concern.
Butter and cream can be eaten Having too much butter and
freely. cream can affect blood
cholesterol levels, especially in the
weight maintenance phase.
Would it help to become a vegetarian? faint, so it is difficult to sustain it for long. It also
A diet based heavily on vegetables, fruit, cereals and means the body is unlikely to be adequately
grains is a very healthy way to eat. But a vegetarian nourished because such a small food intake can’t
diet is not automatically a weight loss plan. It can be provide enough vitamins and minerals for good
quite high in calories because butter, oil, cheese health. Secondly, losing weight quickly involves
and pastries tend to be popular with vegetarians. losing essential water and muscle as well as fat. So,
Fried vegetable dishes such as vegetable samosas, although the scales may show you’ve lost some
spring rolls and cheese and onion pasties are all weight, your body has not lost much fat! Thirdly, your
high in calories. metabolic rate slows down and it becomes even
harder to lose weight. Gradual weight loss really is
If you don’t eat meat, make sure you choose some the safest and most effective way to lose weight.
healthy alternatives from the ‘Meat, fish, eggs, beans
and other non-dairy sources of protein’ group, such Support
as eggs, nuts, beans, peas and lentils. These foods Many people like the idea of getting some
are essential for the iron they provide. Iron helps support with their weight loss plan, from
carry oxygen around the body. Vegans, however, someone they know well, like a friend, relative or
have to be especially careful not to become colleague or by going to a group. If you know
‘deficient’ in important minerals and vitamins such someone else who wants to lose weight, you
as calcium, iron and vitamin B12. could ask them to be your ‘buddy’. You can then
help keep track of each other’s progress and
Isn’t quick weight loss more rewarding?
offer support when things aren’t going so well.
Many people want to lose weight quickly in just a
At the British Heart Foundation we believe this
few weeks, ready for a special event or a holiday.
could really make a difference to your chances
Unfortunately our body rebels against this kind of
of success.
crash dieting in a number of ways. First, eating so
little means feeling hungry, listless and sometimes
Goals Achievements
Week Date Weight Behaviours/
activities
Rewards Weight Behaviours/
activities
10
11
12
To keep to a healthy weight, or to prevent weight There are also some websites where you can get
gain, keep following the rules of the Eatwell plate as more help and information:
we’ve described throughout this booklet.You may www.bdaweightwise.com
find that it becomes easier over time and that filling www.weightconcern.org.uk
up on foods from the main four food groups leaves www.units.nhs.uk
you with less space for the high-calorie ‘fatty and
sugary foods’. Think of yourself as someone who isn’t
a big eater and practise saying ‘No’ when people
offer you bigger portions or second helpings.
Remind yourself how good it feels to have reached
some of your goals. If your weight goes up a bit,
don’t despair. We’re all human.You may well be able
to learn something from your lapse. By reassessing
things, making a few small changes, and getting
support, you will start to lose a few pounds again.