weight loss

Its not all about the calories

Today the headlines are about reducing calories in processed and takeaway foods, and encouraging people to choose the lower calorie options.

The report also states that women should not consume more than 2000 calories per day, however everyone is not equal and into todays more sedentary life styles, daily calorie requirement are actual lower for the majority of people.  Height and age also effect the calories required, for example Susan burned 2200 calories last Sunday, but that included a 10k run, compared to Thursday where the only exercise was a 2 mile dog walk and she burned 1600 calories, so without the exercise Susan’s daily calorie requirement would be much lower than the average quoted.  It’s not good to get too worried about daily calories but look at it on a weekly basis as quite often it will all balance out and stop any unhealthy relationships with food.

Every person has an individual daily requirement, your basic metabolic rate (BMR) this is the daily calories that your body requires to stay healthy and not lose weight assuming you didn’t leave your bed all day, however these calories should be nutritious and not empty calories.  Your  individual total calorie requirement will then be based on how active you are in the day, the more active the more calories you will require to stay at your current weight, if you are trying to lose weight lower your calorie requirement by 200/300 calories per day.  Apps such as fitbit or my fitness pal, allow you to calculate your BMR and then track your food intake to allow you to have a rough idea (they will not be scientifically accurate) of your calories in compared to your calorie out, tracking food over the course of a week is a good idea, it makes your more mindful of foods that you are eating and looks at the macro nutrients balance as well. The three macronutrients (Carbohydrates, protein and fat) all have their own specific roles and functions in the body, and all supply us with calories or energy. For this reason, the body requires these nutrients in relatively large amounts to grow, develop and continually thrive. Remember macro means large, though many diets the proportion is out we eat far higher carbohydrates and proteins than required and too little fats. Healthy fats are an essential part of our diets, good fats come from nuts and seeds and their oils and oily fish.

If you rely on processed meals, its important to not just go for the lowest calorie option, in the long run this may not be the best for your health.   For example a ham sandwich on white bread is 275 calories, this is processed meat, giving 42% of your daily sodium, 9% of fibre, 33% of your protein, wheres as a wholemeal chicken sandwich with lettuce is 328 calories per serving, however sodium is 6% of daily requirement, fibre 22% of daily requirement, 60% of daily protein, along side having a portion of salad and benefits of B vitamins in the bread a far better choice.

 

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Christmas Day Food

Nutrition experts reckon that the average food and drink intake on Christmas day could add up to a staggering 6,000 calories!  And whilst it’s true that much of this comes in the form of sugary desserts and snacks (mince pies, Christmas pudding…) and calorie-laden alcoholic drinks, there are also some seriously nutritious aspects too.

Most people eat excess over Christmas, we’ve all got our favourite must haves, if it’s only for a day or two, don’t worry.  I see so many people worrying how they are going to manage their diets. What can they eat to keep their calories down? Stress is just as bad on the body as poor food choices, if you want to have one or two days of less heathy food choices try not to worry, a walk after a meal will help to regulate the blood sugar, alternate your alcoholic drinks with a soft drink – preferably not high sugar fruit juice, water / fruit teas are the best alternative if you are drinking more alcohol/ coffee than usual since both these drinks are dehydrating. On your plate pile it high with veg, or use a smaller plate so you are having smaller amounts but not depriving yourself of any of the tasty treats.

Christmas day in Susan’s house is normally a late breakfast and then the main meal of the day sometime between 2 and 3, with sandwiches on offer at supper for the teenagers who are never full. Traditions play a big part in the Christmas food, but the meat of choice is chosen each year by a different person, so turkey is not a regular option, this year its a game roulade.

The breakfast which we have at every major celebration is eggs benedict – with salmon,  this is a good source of protein to start the day which helps keep you fuller for longer and stops you dipping into that box of chocolates. On Christmas day it is normally served with  a glass of orange juice (with perhaps some added fizz), the vitamin C in the orange juice helps the body absorb the iron.

Staying with tradition, the teenagers like the same starter every Christmas, so it’s prawn cocktail in Susan’s house.  Prawns are even lower in calories and fat than chicken yet with much more protein. As well as being high in protein, prawns contain magnesium, which plays a role in bone development and nerve and muscle function; Zinc, which is good for growing bodies, and selenium, an important antioxidant, add in some shredded lettuce for some extra goodness and wholemeal bread for fibre and B vitamins, quite a balanced starter.

On to the main event, by having roasted parsnips and potatoes, the fat content lowers the GI level and slows down the rate at which they raise blood sugar so while higher in calories, it can be beneficial to eat them roasted and limit your portion of starchy sugary veg.

Parsnips – Parsnips are rich in potassium, manganese, magnesium, zinc, iron, folate and phosphorous. It is also an excellent source of fibre, as well as vitamins B, C, E and K,

Sprouts are a superfood and have many nutritional benefits so pile them on to your plate – This food is low in Saturated Fat and Sodium, and very low in Cholesterol. It is also a good source of Protein, Thiamin, Niacin, Vitamin B6, Pantothenic Acid, Iron, Magnesium, Phosphorus and Potassium, and a very good source of Dietary Fibre, Vitamin C, Vitamin K, Riboflavin, Folate, Copper and Manganese. They also contain powerful glucosinolate phytonutrients, which support the body’s detoxification enzymes, helping to clear potentially carcinogenic substances from the body more quickly.

Broccoli – It is a very good source of dietary fiber, pantothenic acid, vitamin B6, vitamin E, manganese, phosphorus, choline, vitamin B1, vitamin A (in the form of carotenoids), potassium and copper. Broccoli is also a good source of vitamin B1, magnesium, omega-3 fatty acids, protein, zinc, calcium, iron, niacin and selenium.

Cauliflower –  Is an excellent source of vitamin C, vitamin K, folate, pantothenic acid, and vitamin B6. It is a very good source of choline, dietary fibre, omega-3 fatty acids, manganese, phosphorus, and biotin.

Turkey Breast – 

The good: This food is low in Saturated Fat. It is also a good source of Riboflavin and Phosphorus, and a very good source of Protein and Selenium.

The bad: This food is high in Cholesterol, and very high in Sodium.

The dark meat normally has more calories and fat per 100g.

Nut roast – While normally higher in calories than a meat alternative, the calories are beneficial fats and they are packed full of vitamins and minerals. Since nut roasts vary considerably depending on ingredients, there will be good quality roasts with higher % of nuts and some that are more breadcrumb/ loaf than nuts.  A slice of a good quality nut roast will provide protein, good source of Vitamin A, C, E, copper, folate, iron, manganese, phosphorus, riboflavin, selenium and thiamine.

Christmas pudding  – Topped with a dollop of brandy cream, these are not seen as healthy, but if you can find a pudding that is packed with fruit and nuts and less carbohydrate, limit the cream you can gets some benefit from the fruit and fibre in the pudding- lots of dried fruit is not recommended for those with insulin resistance or type 2 diabetes due to the effect on blood sugar so  small portion of pudding only.

Raisins

These can help head off high blood pressure, provide energy-boosting iron and are rich in protective antioxidants.

Sultanas

Like raisins, sultanas are dried grapes and share many of their health benefits including potassium and iron. Sultanas are a source of calcium, magnesium and manganese which strengthen bones and help head off osteoporosis

Currants

With four times the immune-boosting vitamin C of oranges, several studies suggest currants can help combat winter sniffles by inhibiting the flu virus, reducing inflammation in the airways and boosting levels of friendly gut bacteria that strengthen the immune system.

 

 

 

 

 

 

 

 

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TEENAGE CALORIE REQUIREMENTS

I quite often hear people say my teen is always hungry, I have a teen myself who constantly raids the fridge and is still like a bean pole, what people forget is that during their growth spurts especially boys need around 2800 calories per day, if they are very active even more, so they need to eat more than their parents. Unfortunately as you get older you need less calories.

Further information on teenage diet requirements can be found here

 

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Consultations

Poor nutrition has been linked to an increased risk of many diseases, including cancer, heart disease, and diabetes. The human diet requires both macro-nutrients, which are the main source of calories, and micro-nutrients (≈40 essential minerals, vitamins, and other biochemicals), which are required for virtually all metabolic and developmental processes. The leading dietary sources of energy in the Western world are abundant in carbohydrates and fats but deficient in fibre and micro-nutrients (i.e., they are energy-dense and nutrient-poor) A one off consultation at £55 will look at your overall diet and any health issues that you may have to see if these may have a nutritional cause. A detailed report is provided and food plan if required. Consultations may be carried out face to face, via Skype and by e-mail/ post.