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Ezine - April 2006
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Weight Loss Tips - What
to Eat
By Fiona Gordon
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What to Eat
• Limit yourself to no more than two servings of red meat
per week.
• Make sure that no more than a quarter of your calories
come from fat.
• Cook your own meals at home and avoid eating at
restaurants as much as possible.
• Eat six to eleven servings of complex carbohydrates
(fruits and whole grain breads, pasta and cereals), but
avoid white flour when possible.
• Don't go crazy on the protein. Too much doesn't add
muscle, contrary to popular belief. It just turns to fat.
• Boycott mayonnaise and butter (or margarine). Get them out
of your refrigerator. Learn to live without them.
• Don't be afraid to try low or reduced fat versions of your
favourite foods. You may actually like them better when you
don't feel guilty eating them.
• Stay away from energy bars, which imply that they will
transform you into a fit person. Most of them are loaded
with calories.
• Make your own smoothies. Those made commercially usually
contain fattening syrups, but your home-made smoothies
(without the gunk) are very healthy.
• Use all the garlic, oregano, etc. that you want. Eating
healthy doesn't mean you can't pack your food with flavour.
• Pack a sandwich made with whole-grain bread for lunch.
Breads with high fibre make you feel fuller than white
bread.
• Get at least 25 grams of fibre every day. Not only does it
ward off disease, but it actually blocks the absorption of
calories.
• Don't be fooled by "fat free" labels. Many of these foods
contain a lot of sugar, which eventually turns into fat
anyway.
• Don't fall into the "it's okay to eat chicken" trap. The
Crispy Chicken and Filet o' Fish sandwiches at McDonalds
each contain more than twice the fat of a McDonald's
hamburger. If you need whipped cream, whip up chilled
evaporated skim milk - your creation will contain only half
a gram of fat per cup.
• Use extra water in hot cereals to reduce the amount of
milk and butter you use.
• Use seasoned rice vinegar on salads and veggies. It tastes
similar to oil and vinegar, but is fat-free and has very few
calories.
• Cook rice in a mixture of half water, half fruit juice to
give it subtle flavor without butter and salt.
• Use freshly ground nutmeg or another seasoning instead of
salt.
• Substitute pureed tofu for two thirds of the butter in
cake and cookie recipes. This will cut out 43 grams of
saturated fat.
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| Fiona Gordon is a Business Manager and
National Educator for Vincent Davianny in Australia and New
Zealand. Fiona has many years experience in the beauty
industry, as an owner of salons, and with international
training and experience. She brings to our industry a wealth
of resources on health and wellbeing, and also on salon
management. Fiona can be contacted at
www.vincentdavianny.com.au |
