Understanding food

We hear the phrase 'a balanced diet' all the time. But what does it mean? And what is the right portion size?

Fiber is the basis of a good diet

Changing long-term eating habits is the key to a successful diet that achieves sustained weight loss. To lose weight, people need to change their eating habits to enjoy a low-fat, fiber-rich, calorie-controlled diet. Insoluble fiber is a key part of any successful long-term eating plan, as it helps to keep bowels healthy and stop constipation. Foods rich in this sort of fiber are also more bulky, helping people to feel full and, therefore, less likely to eat too much.

It is easy to get a balanced diet. Here is what you need to eat:

• At least five portions of fruit and vegetables each day. These can be fresh, frozen, canned, dried or a glass of juice
• Starchy foods such as pasta, rice, potatoes, cereals and legumes (beans, peas and lentils). these should make up about a third of your diet
• Lean meat, without the fat and any skin
• Fish, at least twice a week – you can eat up to four portions of oily fish a week, such as mackerel, sardines and trout
• Try to drink at least 6–8 cups of water a day or more if you exercise

What is a portion?
One portion of fruit or vegetables equals any of these:

• 1 apple, banana or orange
• 2 plums or other fruit of a similar size
• 1 grapefruit or avocado
• 3 heaped tablespoons of vegetables (raw, cooked, frozen or tinned)
• 3 heaped tablespoons of fruit salad (fresh, stewed or tinned in fruit juice)
• 1 heaped tablespoon of dried fruit (such as raisins or apricots)
• 1 handful of grapes, cherries or berries
• 1 dessert bowl of salad
• 1 glass (6 oz) of fruit juice (however much you drink, fruit juice counts as a maximum of 1 portion a day).

Appesat™ can help you to re-train your appetite. Click here to start your Appesat™ plan which includes advice on how to take Appesat™, and gradually introduce more fiber into your diet.

Salt

Too much salt increases your risk of high blood pressure, and possibly, heart disease and stroke. The food you buy will list the salt (sodium) content. Avoid eating more than 6g of salt a day.

Fat

We all need fat in our diet. Fat helps your body absorb certain vitamins, it's a good source of energy and also of the 'essential fatty acids' that the body is incapable of making itself. According to current guidelines, fat should make up no more than one third of the energy (or calories) in your diet.

Cutting back on fat
Here are a few simple ways you can cut back on the amount of fat in your food:

• remove visible fat off meat – choose lean cuts
• grill, bake or steam rather than fry or roast
• if you have something high in fat then make sure the rest of the meal is low fat
• always read food labels and compare fat contents with alternatives
• measure the oil you use for cooking rather than pouring it straight in – oil sprays are useful

Take care to eat the right fats

Good (unsaturated) fats can be a healthy choice, as they can actually reduce cholesterol levels and provide us with essential fatty acids. They are found in:

• Oily fish
• Avocados
• Nuts and seeds
• Sunflower, rapeseed and olive oil, and spreads
• Vegetable oils

Bad (saturated, trans or hydrogenated) fats can increase the amount of cholesterol in the blood, which increases the chance of developing heart disease. Bad fats are found in:

• Processed meat products, sausages
• Hard cheese
• Butter and lard
• Pastry
• Cakes and biscuits
• Cream and sour cream
• Coconut oil, coconut cream or palm oil

Join the portion police

As well as choosing healthier options, it's also important to avoid eating too much. When you are at home, you can check the food label for the recommended serving size.
As a basic guide:

• divide your plate in half and fill one side with vegetables or salad
• divide the remaining half in two; fill one section with protein rich food (meat, fish etc) and the other with carbohydrate rich food (potatoes, rice etc)
• if you are eating a dish that has lots of different things combined, such as spaghetti bolognaise, then fill half your plate with this and the other half with vegetables or salad
• consider using smaller plates to try and reduce your portion sizes.

Eating out

When you are eating out, it is harder to control your portion size. However, why not try the following:

• avoid too much bread or appetizers before your meal arrives
• share a starter or dessert with a friend
• order vegetables, or a salad with your meal, or as a starter
• in Chinese restaurants, avoid ordering too many different dishes. Ask the waiter or waitress how many dishes they would recommend
• wait until you have eaten your main course before you order a dessert – you never know, you might already be full
• if there is a dessert on the menu you really enjoy, skip the appetizer, or order two appetizer and no main course
• if you want a healthy dessert, go for fresh fruit salad or sorbet
• taking Appesat™ before meals can help you want to eat less food.