Posts Tagged ‘calories’

Tips for Eating Less Fat

Monday, August 29th, 2011

Eating too much fat increases amongst other things your risk of heart disease and encourages weight gain.

Research has shown that our diet generally contains too much fatty food and that we can all benefit from eating less fat.

Instead of getting our energy from starchy foods (carbohydrates) like bread and potatoes, we rely too much on foods that are high in animal fats such as red meat, butter and cheese.

 

Tips for reducing fat intake:

  • Choose lean meat. Trim all visible fat from meat and poultry prior to cooking.
  • Choose low fat milk; choose semi-skimmed or skimmed milks.
  • Choose low fat yoghurts.
  • Choose low fat spread.
  • Fry very occasionally using olive, sunflower or rapeseed oil. Choose grilling or baking instead.
  • Beware of the hidden fats in biscuits, cakes, chocolate, pastry and savoury snacks. Always read your food labels.
  • Fill up on fruit and vegetables.
  • Look out for low fat snacks, low fat yoghurt and fruit.
  • Use oven chips rather than fried.

The Truth About Crash Diets

Monday, August 15th, 2011

If you are overweight, you probably know that you need to change, but a crash diet is never a good idea.

The simple fact is that you may be able to maintain a crash diet for a short period, however there is a significant likelihood that you will soon regain the weight, returning to your pre-crash diet weight.

Here are some of the reasons why crash diets don’t work -
The body reacts to the severe reduction in calories by reducing its metabolic rate.

In simple terms, the body reduces the amount of energy required for normal functioning when it is starved of food. This slows down the rate at which calories are ‘burned up’ meaning that if you significantly reduce your food intake, your body simply burns fewer calories.

When more energy is required by your body for metabolic and other functions, (these are the basic functions of your body, breathing etc). The body will simply burn muscle tissue, rather than fat.

Research shows that most people who embark upon a very low calorie diet may lose weight rapidly, but fail to sustain the weight loss over the medium-long term.

Instead you should aim You to set realistic targets to avoid failure and achieve successful weight loss.

How to Maintain your Energy Levels

Monday, July 4th, 2011

The best way to eat if you want to banish tiredness is to have a healthy, balanced diet that contains foods from four main food groups in the right proportions.

The four food groups are:

  • potatoes, bread, rice, pasta and other starchy foods
  • fruit and vegetables
  • milk and dairy foods
  • meat, fish, eggs, beans and other non-dairy sources of protein

  1. Eat at regular intervals.
  2. Start the day well with breakfast.
  3. Aim for 5 a day with fruit and vegetables.
  4. Say no to sugar.
  5. Watch your intake of alcohol.
  6. Eat enough for your activity level.

Summer Berries

Monday, June 6th, 2011

Berries are some of the most healthy foods, and summer is the season of the berry. Besides being delicious, berries are low in fat and calories, but high in fibre, vitamins, minerals, and antioxidants, these not only contribute to overall health, but may even help prevent cancer and heart disease. They are more affordable in summer, being in season and thanks to the freezer, we can have the advantages of berries year-round.

 

Ideas for Serving Berries

Most berries like strawberries, blueberries and raspberries are sweet enough to be served just as they are; however, here are some more ideas:

  • Add strawberry slices to a bowl of whole grain cereal
  • Sprinkle blueberries on a salad
  • Stir fresh raspberries into yoghurt
  • Combine frozen berries with bananas and low-fat milk to make a smoothie

Quitting Smoking and Nutrition

Monday, May 9th, 2011

Benefits of Quitting Smoking

Quitting smoking may well be the single most important thing you can do to improve your health, your body feels these benefits almost immediately.

  • After 20 minutes your blood pressure and pulse return to normal.
  • After 24 hours your lungs start to clear.
  • After 2 days your body is nicotine-free and your sense of taste and smell improve.
  • After 3 days you can breathe more easily, and your energy increases.
  • After 2 to 12 weeks, your circulation improves.
  • After 3 to 9 months coughs, wheezing and breathing improves.
  • After 1 year your heart attack risk is half that of a smoker.
  • After 10 years your lung cancer risk is half that of a smoker.

Irish Cancer Society (2011)

Will I Gain Weight if I Quit Smoking?

Not everyone gains weight when they stop smoking. You can control your weight while you quit smoking by making healthy eating and physical activity a part of your life. Although you might gain a few pounds, don’t forget that you have quit smoking and taken a big step toward a healthier life.

How to Reduce Weight Gain After Quitting Smoking

Get regular moderate intensity physical activity. Regular physical activity may help you avoid large weight gains when you quit smoking. It may help you look and feel good, and fit into your clothes better. You will likely find that you can breathe easier during physical activity after you quit smoking. Try to get 30 minutes or more of moderate-intensity physical activity on most days of the week, preferably every day.

Diet Advice After Quitting Smoking

Having more high fat, sugary snacks and alcoholic drinks may lead to large weight gains when you quit smoking. The ideas below may help you make healthy eating and drinking choices as you quit smoking. 

  • Do not go too long without eating. Being very hungry can lead to less healthy food choices.
  • Eat enough at meal times to satisfy you.
  • Choose healthy snacks, such as fresh fruit or canned fruit in juice (not syrup), unsalted popcorn or fat-free yoghurt, when you are hungry between meals.
  • Do not deny yourself an occasional treat.

Easter Eggs

Monday, April 25th, 2011

Easter time is here again and our thoughts turn to eggs. Here is some information on eggs of the healthier variety.

Eggs are a good source of protein and contain vitamins and minerals. They are also easy to prepare.

How many eggs?

There is no recommended limit on how many eggs people should eat. Eggs are a good choice as part of a healthy balanced diet. However, remember that it is important to eat a variety of foods each week to get the wide range of nutrients we need.

 

Eggs are a good source of:

  • protein
  • vitamin D
  • vitamin A
  • vitamin B2
  • iodine

 

Eggs can make a really healthy meal. Why not try one of these for your breakfast, lunch or evening meal:

  • Spanish omelettes served with steamed vegetables or a salad.
  • Poached or scrambled eggs and baked beans served on wholegrain toast.
  • Boiled eggs chopped into a summer salad.

 

Fried eggs are higher in fat than boiled, poached or scrambled eggs, but there is nothing wrong with having them occasionally. If you do want a fried egg, use oil that is high in unsaturated fat such as sunflower oil.

 

Eggs and cholesterol

Eggs contain cholesterol and high cholesterol levels in our blood increases our risk of heart disease.

However, the cholesterol we get from our food – and this includes eggs – has less effect on the amount of cholesterol in our blood than the amount of saturated fat we eat. So, if you are eating a balanced diet you only need to cut down on eggs if you have been told to do so by your GP or dietitian. If your GP has told you to watch your cholesterol levels, your priority should be cutting down on saturated fats.

Fibre in your Diet

Monday, February 14th, 2011

Fibre is found in foods which originate from plants, such as cereals, grains, seeds, pulses, fruit and vegetables. To increase the amount of fibre you eat, you need to have more of these types of food as part of your diet.

There are two types of fibre: soluble and insoluble.  Most foods contain a mixture of both.

It is a good idea to try to eat more fibre because most people in Ireland don’t have enough fibre in their diets. Insoluble fibre helps prevent constipation, and soluble fibre may help to reduce the amount of cholesterol in the blood.

Wholegrain varieties of starchy foods, such as wholemeal bread, wholegrain breakfast cereals, brown rice and wholegrain pasta, are particularly good sources of insoluble fibre.

Brussels sprouts, potatoes, cabbage, and carrots are all good sources of fibre, and so are beans and pulses, such as red kidney beans, baked beans, broad beans, butter beans, green beans, chickpeas, green lentils and black-eyed beans. Dried fruit – such as figs, apricots, prunes and dates – are also a good choice. Or try eating pears, apples, cranberries, avocados, pomegranates and blackberries.

When you have plenty of fibre in your diet, you need to make sure that you drink plenty of fluids – at least six to eight glasses a day. It is especially important to have plenty of water if you are constipated because fluids will help to keep things moving! If you get constipated a lot, talk to your GP.

Thai Beef and Mixed Pepper Stir-fry

Monday, January 31st, 2011

Ingredients:

500g lean beef fillet

1 tablespoon sesame oil

1 garlic clove, finely chopped

1 lemon grass stalk, finely shredded

2.5cm piece of fresh root ginger, peeled and finely chopped

1 red pepper, cored, deseeded and thickly sliced

1 green pepper, cored, deseeded and thickly sliced

1 onion, thickly sliced

2 tablespoons lime juice

Freshly ground black pepper

Method:

  1. Cut the beef into long thin strips.
  2. Heat the oil in a wok or a large frying pan over a high heat. Add the garlic and stir-fry for 1 minute. Add the beef and stir-fry for 2-3 minutes until lightly coloured. Stir in the lemon grass and ginger and remove the pan from the heat. Remove the beef from the pan and set aside.
  3. Add the peppers and onion to the pan and stir-fry for 2-3 minutes until the onions are just turning golden brown and are slightly softened.
  4. Return the beef to the pan, stir in the lime juice ansd season to taste with pepper. Serve with boiled noodles or rice.

Calories per serving – 255,     Serves – 4,     Preparation time – 20 minutes,     Cooking time – 10 minutes

TOP TIPS FOR HEALTHY EATING

Monday, May 31st, 2010

  • HEALTHY HEARTEat enough calories but not too many. Maintain a balance between your calorie intake and calorie expenditure—that is, don’t eat more food than your body uses. The average recommended daily allowance is 2,000 calories, but this depends on your age, sex, height, weight, and physical activity.

 

  • Eat a wide variety of foods. Healthy eating is an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don’t normally eat.

 

  • Keep portions moderate, especially high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants.

 

  • Eat plenty of fruits, vegetables, grains, and legumes. Foods high in complex carbohydrates, fibre, vitamins, and minerals, low in fat, and free of cholesterol. Try to get fresh, local produce.

 

  • Drink more water. Our bodies are about 75% water. It is a vital part of a healthy diet. Water helps flush our systems, especially the kidneys and bladder, of waste products and toxins.

 

  • Limit sugary foods, salt and refined-grain products.      

 

  • Don’t be the food police. You can enjoy your favourite sweets and fried foods in moderation, as long as they are an occasional part of your overall healthy diet. Food is a great source of pleasure, and pleasure is good for the heart – even if those cakes and biscuits are not!

 

  • Get moving. A healthy diet improves your energy and feelings of well-being while reducing your risk of many diseases. Adding regular exercise will make any healthy eating plan work even better.

 

  • One step at a time. Establishing new food habits is much easier if you focus on and take action on one food group or food fact at a time.