Public Health Agency - You are what you eat
Investing in your health and wellbeing
You are what you eat
Eating well and moving more are the two most important things we can do to help maintain a healthy weight; yet we are eating more high fat, processed foods, are generally less active and are spending more of our time in sedentary activities. This makes it very easy to gain weight. Eating only an extra 100 calories each day over one year adds an extra 10lb. Losing weight has very important health benefits.
Even a modest weight loss of 5–10kg (approximately 1–1½ stones) can help reduce many of the health consequences of carrying excess weight, but even stopping further weight gain will be helpful. Research shows that the best way to lose weight and keep it off is to do it gradually (approximately 0.5–1kg or 1–2lb/week) by making small, long-term changes to what we eat and being more active every day. Now that the days are longer and warmer, it’s an ideal time to give our eating patterns an overhaul and try to move more.
Why not look at what you eat to see what changes you could make to watch your weight – and improve your health and sense of wellbeing.
Try some of the suggestions below:
· eat regularly – aim for three meals a day –
· breakfast, lunch and dinner; research shows that
· people who eat breakfast are less likely to be
· overweight than those who don’t;
· eat meals slowly and enjoy them;
· Plan your meals in advance and don’t shop for
· food when you are hungry;
· make a list and stick to it – you’ll save money and
· avoid impulse ready-to-eat purchases that are
· often high in fat and sugar;
· super size your vegetables and fruit; aim to
· have five or more portions a day of a variety of
· vegetables, salads and fruits;
· watch out for hidden and unnecessary fats – grill foods instead of frying, and if you do fry, try to use less oil or use spray oil;
· find odd jobs to do between meals to avoid nibbling, or go for a walk;
· alcohol is high in calories, so try to drink less – or opt for water, fruit juice or sugar-free soft drinks;
· downsize high-calorie food and drinks and limit fast food. Go easy on cakes, biscuits and sugary drinks. Just by swapping a can of sweetened fizzy drink for a diet drink or mineral water, we save 138 kcals;
· keep within a range of weights - if you notice you’ve put on 3 or 4 pounds, try to get it off again before it becomes permanent;
· finally, make gradual changes to your diet and lifestyle that you can really stick to and think long term, not quick fix.Remember you probably put the extra weight on over several months, or even years, so don’t expect it to come off overnight! For more information and suggestions for eating well, including an on-line self-assessment quiz and a range of low cost, easily prepared recipes, visit
www.enjoyhealthyeating.info
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