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Healthy Fat guide
Looking back, looking forward……crikey!
Since embarking on my career as an independent dietitian 16 months ago, it has been a slow and frustrating journey. Seeing my clients, 5am starts, 11pm finishes, with looking after the three children and a household in between. A logistical ‘challenge/nightmare’!
“How hard can it be to fill a one morning clinic each week”? Coming from the NHS, I thought this would be a cinch, where waiting lists to see the team of hospital dietitians are months long. Out in the real world of freelancing, it is a very different story.
It takes a long time to build a dietetic business. It isn’t like physiotherapy, for example, where clients return for numerous appointments. I gauge how well I am doing by clients not having to return to see me. I know I won’t make my millions this way, but when you love what you do and see the results of your work, life is pretty good.
It is a wonderful thing to see the difference in people’s lives. In the last week, a lovely lady who I saw a month ago, for digestive issues that her GP was unable to help her with (sadly, most doctors have zero training in nutrition but plenty of training in issuing prescriptions) stopped me while shopping in Kingston to give me a kiss and a hug. I’m not comfortable with blowing my own trumpet, but I want to let people know that it’s not all doom and gloom when the medics say “sorry, we can only treat you with drugs, and if the drugs don’t work, there is nothing more we can do”. Also this week, an email from a mum of an 8 year old boy with worrying behavioural issues and not a solid poo in his life. Again, unfortunately for years his GP was unable to help:
“I can’t believe what a difference I have seen in a such a short space of time! His appetite has improved greatly and he does seem to be much calmer! I have also noticed a change in his poo………….. I know we have a long way to go but I just wanted to say thank you as I have seen an improvement already! He is having school meals so that is a bit out of my control but whereas he never used to touch it he is definately trying foods now.”
So slowly, slowly, I have gone from one client a month, to 4-5 a week. There have been times when I was on the verge of 
giving up and getting a ‘proper’ job, but it is my patients/clients that inspire me to persist, work hard and change things for them for the better.
It’s a wonderful thing to love what you do, and now I’m able to pass on this passion to the next generation. Two weeks ago I started a new part time lecturing post at St Mary’s University, teaching Clinical and Sports Nutrition to undergraduates and Masters students. Crikey! A massive thank you to my parents who have eased the childcare logistics while I settle in. My first lecture is next Friday. Yikes! But I’m not ditching my clinic clients. No way. That work is too important to let it go.
Dressing Up – 5 ways to add oomph to veg
A good dressing can transform a plate of salad or vegetables in to something quite spectacular. We all know that we should eat more veg as they have been shown beyond doubt that they are very, very good for us. Why vegetables are fab:
- Add amazing colours and textures to your plate
- Prevention of chronic health conditions (heart, diabetes, strokes, obesity, cancer)
- Low in calories, you can eat LOADS
- Fibre prevents constipation
- Encourage the good bacteria in your gut
- Vitamins & minerals are needed by your body’s millions of metabolic processes
- There is a huge variety so you never need to get bored
- Vegetables can taste really good…………….
If you feel that veg can get a little dull, or need some extra oomph, here are 5 very simple dressings to turn a plate of the good stuff in to something pleasurable and delicious.
A big benefit of adding a dressing is that the oil helps with the absorption of vitamins. Vitamins A, D, E and K are fat soluble, therefore need fat for our bodies to absorb them. As for most things in life, don’t over do it with the dressing, use it to complement the salad or veg rather than drowning your plate in it. 
You don’t need any special equipment. Inspired by Jamie Oliver, I use an old jam jar……just put all the ingredients in the jar and shake well.
Extra virgin olive oils are a bit like wine as they can vary dramatically in taste, depending upon the type and quality of the fruit that is pressed, the time of harvest, the weather during the growing season, and the region from which the olives were produced. If you are feeling adventurous and budget allows, experiment! If you find the taste of extra virgin oil too strong, you can use olive oil instead. I prefer a ‘tangy’ dressing, so usually add more vinegar/lemon juice.
Classic 1 teaspoon of Dijon mustard 2 tablespoons of white or red wine vinegar
6 tablespoons of extra virgin olive oil pinch of salt, pepper
Lemon 6 tablespoons extra virgin olive oil juice of 1 lemon
pinch of salt, pepper
Balsamic 6 tablespoons extra virgin olive oil 2 tablespoons balsamic vinegar Pinch of salt, pepper
Creamy 6 tablespoons natural yogurt
2 tablespoons white wine vinegar 1 tablespoon extra virgin olive oil pinch of salt, pepper
Thai 4 tablespoons lime juice 3 tablespoons olive oil 2 tablespoons toasted sesame oil 1 tablespoon soy sauce
1 teaspoon sugar 1 tablespoon fresh ginger, finely grated/finely chopped 1/2 clove garlic, crushed/finely chopped
5 reasons Mums can’t lose the weight
The Ultimate Diet Plan
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 