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fitness A diet that isn’t a diet at all WHEN most people hear the word ‘diet’ they think of fads and hard work that gets you nowhere, but the best diet to follow isn’t a diet at all, it’s simply healthy eating. While we all know that healthy eating is no secret, it is actually amazing to learn that you don’t have to give up all the things that you love to eat, ultimately it comes down to slightly better choices in ingredients, portion control and ‘yeah’ you will have to at least cut back on the amount of chocolate, potato chips and fats that you consume. This all might sound daunting, but it is actually quite simple to get into a regime and figure out just what works for you. And really, that’s what a ‘no diet, diet’ is all about; discovering just what works for you. The first thing you need to do is come up with a weekly meal plan. You can still have your steak, spaghetti, chicken schnitzel and pies; all you need to do is make a few minor modifications. Instead of breadcrumbs, egg and milk to crumb the chicken use a low-fat greek yoghurt and dried polenta. And instead of a 500g steak, control the portions and cut it in half and add some mashed peas and salad to go alongside it. When it comes to the pie you might be surprised at how delicious a turkey, leek and thyme pie is and just how easy it is to
make, and the best part of all is, it is healthier than the steak pies you buy from the bakery. Secondly, you need to make sure you’re eating breakfast, a mid morning snack, lunch, an afternoon snack and end your day with dinner. Snacks can be anything from grapes, strawberries, apples, bananas and crackers with tomato, avocado and cheese, to a whole range of other ‘go’ foods, and even though it may seem like you’re actually eating more, you’re correcting your body’s metabolism, which will help to burn energy more efficiently. After a week or two on your meal plan you will notice the kilos starting to shed, and all without exercising.
Page 24 – The Adviser. Australia No. 1:1272 Wednesday, 14th October, 2015
Go, Slow and Whoa foods HEALTHY eating is as easy as knowing the right foods to eat and just how much of them are ‘ok’ to eat. The following lists will give you an idea of foods that you can ‘go’ all out on, which you need to ‘slow’ down on and ‘whoa’ foods that you should only have occasionally.
Go...
Go foods can be enjoyed in unlimited portions as snacks or added to your meals as side dishes. • Blueberries • Lemon • Passionfruit • Strawberries • Asparagus • Broccoli • Carrot • Cauliflower • Celery • Cucumber • Eggplant • Garlic • Leek • Lettuce • Onion • Pumpkin • Spinach • Tomato • Black tea • Black Coffee
Slow...
Slow foods are nutritious and a great healthy option if you’re feeling peckish. • 1 cup of chopped fruit • 2 cups of carrot and celery sticks with 2tbs of hummus • 1/4 cup of mixed nuts • 2 corn cakes with 2tbs of low-fat ricotta and sliced tomato • 1 slice of fruit toast with 1 tsp of peanut butter • Small skim milk coffee • 2 Vita-Weat crackers with ¼ of an avocado and sliced tomato • 1 cup of skim milk and 1 tbs of Milo
Whoa...
Choose these snacks only when you really need them and try not to have them more than twice a week. • 200ml glass of wine • 1 row of milk or white chocolate • 25g Milky Way • 1 Tim Tam • 1 Paddle Pop ice-cream • 1 cup of Bulla 97 percent fat-free frozen yoghurt • 1 small muffin