Making wholesome and nutritious food choices for most of your meals and snacks, as well as being conscious of portion sizes can have a profound effect on weight, well being and long term health. All too often we are bombarded with confusing and complex messages about diets and nutrition products.
So what is the ultimate diet, one that is achievable and is supported by science? The secret is to keep it simple, you don’t need a lot of fancy or exotic ingredients. Fill your fridge with vegetables, lean meat, eggs and lower fat dairy, and your cupboards with wholesome starchy food and tinned fish, tomatoes, nuts, seeds etc.
What does the Ultimate Meal look like?
- 1/2 plate: salad/vegetables/fruit
- 1/4 plate protein: chicken, pork, beef, fish, beans, lentils
- 1/4 plate starchy food: potatoes, rice, pasta, quinoa, cous cous, wholemeal bread
- healthy fats: olive oil, flaxseed oil, nuts, seeds, avocados
The ‘real life’ Ultimate Diet Plan
Breakfast:
- handful porridge oats, water, milk (cow’s/almond/rice), berries/raisins
Homemade muesli
- 1 wholemeal toast, little bit of butter, 2 boiled/poached/dry fried eggs
- Natural yoghurt & fruit, 1 toast
- Homemade muesli
- Summer oats
- Smoothie: 200ml milk, spoon of plain yoghurt, banana/berries, honey
- 2 Weetabix, milk, banana
Example meals:
- Spaghetti bolognaise: 1/4 plate wholewheat spaghetti, add extra veg to bolognaise (grated carrot, extra tin tomatoes). Serve with side salad or Deidre’s coleslaw
- Healthy Shepherd’s Pie
- Fiery noodles with chicken or salmon
- Meatballs in tomato sauce with extra veg & pasta
- Wholegrain rice, salmon, carrots & broccoli, sprinkled with reduced salt soy sauce
- Wholemeal pitta, tuna mixed with natural yoghurt/light mayo, chopped pepper, spring onion & lettuce
- 1 wholemeal toast, little bit of butter, 2 boiled/poached/dry fried eggs
- bowl of salad leaves, grated carrot, peas, sunflower & pumpkin seeds, chopped up chicken or flaked salmon
wholemeal bread, tuna with light mayo & yoghurt, carrot, spring onion, pepper
- Super food salad with some chicken/fish
- Lentil & tomato soup
Snacks (hunger often confused with thirst, so first have a glass water/cup of tea or coffee):
- Apple & handful almonds
- Rice cake or oatcake with peanut butter/quark & small dollop of pesto/homemade chocolate spread
- Homemade flapjack
- Total yogurt & strawberries
- Humous and carrot sticks
- Glass of milk and banana/raisins
- Skinny latte & apple
Tips:
- stick to 1 portion of meals, if still hungry fill up up more veg/fruit
- avoid creamy sauces, choose tomato/vegetable based ones
- be aware that oils (yes, even olive oil) has 100kcal per tablespoon. Use but don’t over do it. If eating out, ask for dressing on the side.
- Be aware that sugary drinks (including pure fruit juice) can add significant calories to your diet. Go for water, tea, coffee, herbal teas, diluted cordial, or diet drinks instead.
- Drink a large glass of water before a meal
- Don’t put pot of food on table, serve up in kitchen to avoid picking at extras
- By all means have ice cream, but not everyday and just a few scoops, not half the tub. Same goes for biscuits, crisps, chocolate, wine, beer etc. Not everyday and control the amounts.
- Be aware that ‘light’, ‘lite’ or reduced fat doesn’t mean low in fat, just that it is 25% lower than full fat version.
- Use natural yoghurt instead of mayonnaise, or mix half yoghurt with half reduced fat mayo
- If you are at work with limited access to appropriate food choices, bring your own food from home.
- more tips
I hope some of these ideas may be of use to you. If it all seems a bit too much, just pick one or two ideas each week. Gradual changes that become habit are more likely to be of long term benefit than making massive changes that can be overwhelming.
sarahdietitian.com 