My Weight Matters Week one: Eating well
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The health benefits of weight loss Losing weight can improve your health in many ways:
Reduction in blood pressure
Reduction in cholesterol (lipids)
Reduce your risk of obesity-related cancers
Reduce your risk of developing type 2 diabetes
Improve your life expectancy
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Safe and healthy weight loss A safe and reasonable weekly weight loss is 0.5-1 kg (1-2 lbs). Losing too much weight quickly isn’t good for health and may lead to a quick regain of your loss.
Lose weight fast? If a diet is claiming that you can lose weight more rapidly, it is worth remembering that a normal person can only metabolise (burn off) around 1-2lbs of fat per week. If you lose more than this it may be a loss of lean tissue and fuid. We only want you to lose fat. When you stop a crash diet your body attempts to go back to its previous weight by making you really hungry. This is why people may do well initially on a crash diet, but when it stops they put the weight back on - plus some.
Waist measurement A helpful way to check your progress is to measure your waist. Excess weight stored around your stomach is the greatest risk to health. More information about waist measurements: essexwellbeingservice.co.uk/myweightmatters
How motivated are you? Losing weight can be hard because it may mean changing comfortable but unhelpful habits. What does this mean for you?
Are you ready to face the challenge? essexwellbeingservice.co.uk/myweightmatters
Use the food diary on the back page to record what you eat and drink. It’s known to be helpful when on a weight loss programme.
Foundation 1: Eating regularly Regular eating is the first foundation on which all other healthy eating habits are built. If you do not already have a regular pattern of eating, we recommend that this is your first goal. A regular eating pattern is one where you eat at similar times each day. This will help you ensure that you don’t become over-hungry.
Whether you like to eat 3 or 5 times a day, the important thing is to stick to a pattern and try to eat at roughly the same time each day. Regular eating can help you to deal with overeating and help you stop eating at the end of your meal. It can also help you to have more consistent energy levels. • If you have not followed a regular pattern of eating for sometime, it may take some planning and effort. • Healthy snacks can be built in, but try to ensure snack times are around the same times each day. • Once you have decided on a pattern that fits in with your lifestyle - stick to it Establishing a regular eating pattern is the essential first step to help you get away from the overeating and dieting vicious cycle.
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Breakfast Don’t be tempted to skip breakfast; it really is the most important meal of the day. It kick-starts your metabolism and helps you get through to lunch without resorting to unplanned, unhealthy snacks. Research shows that people who eat breakfast are less likely to be overweight than those who skip breakfast. Even if you don’t feel hungry, try something small such as yoghurt or a piece of fruit.
Here are some ideas for breakfast… • Breakfast cereal with skimmed or semi-skimmed milk, try a wholegrain variety • Wholegrain or wholemeal toast with your favourite spread or topping. Try peanut butter, light soft cheese and sliced banana, baked beans, or yeast extract • Fruit smoothie made with banana, yoghurt and a splash of milk • Plain porridge or instant oats (add yourr own chopped fruit) • Chopped fruit with natural low fat yoghurt hurt • Toast with scrambled or poached eggs
Healthy breakfasts (for people who hate breakfast): essexwellbeingservice.co.uk/ myweightmatters
Foundation 2: Eating a healthy balance of food This is the 2nd foundation to successful weight loss. The Eatwell Guide shows the different types of foods and drinks we should consume, and in what proportions, to have a healthy diet.
The Eatwell Guide is about: 1 Aiming to eat the recommended balance of foods (the right amount from each food group) 2 Choosing healthy options within each food group
Aim to drink
6-8 cups of fluid a day
For a healthy balance of foods try to: • Eat at least 5 portions of a variety of fruit and vegetables every day • Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates; choosing wholegrain versions where possible
You can use the Eatwell Guide to help you make healthier choices whenever you are: Deciding what to eat • Cooking at home • Out shopping for groceries • Eating out in a restaurant, café or canteen
• Have some dairy or dairy alternatives (such as soya drinks); choosing lower fat and lower sugar options • Eat some beans, pulses, fish, eggs, meat and other proteins (including 2 portions of fish every week, one of which should be oily) • Choose unsaturated oils and spreads and eat in small amounts • Drink 6-8 cups/glasses of fluid a day • If consuming foods and drinks high in fat, salt or sugar, have these less often and in small amounts
• Choosing food on the go
More about the Eatwell plate: essexwellbeingservice.co.uk/ myweightmatters
Eight tips for healthy eating: essexwellbeingservice.co.uk/ myweightmatters
essexwellbeingservice.co.uk/myweightmatters
The Eatwell Guide
Eatwel
Check the label on packaged foods
Use the Eatwell Guide to help you get a bala It shows how much of what you eat overall s
Each serving (150g) contains Energy 1046kJ 250kcal
13%
Fat
Saturates Sugars
3.0g 1.3g LOW
LOW
4%
7%
Salt
34g 0.9g HIGH
ay ery d v e s able t e veg
MED
38% 15%
of an adult’s reference intake Typical values (as sold) per 100g: 697kJ/ 167kcal
d
Fr
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ta n
Raisins
Chopped t omatoe s
Eat at leas t5
po rtio ns
of a
Choose foods lower in fat, salt and sugars
d an t i u f fr o l es y ab ir et t ge va ve
Frozen peas
Len
Tuna
Plain s
Beans lower salt and s ugar
Chick peas
Crisps Sauce
Eat less often and in small amounts
Be an
s, p Ea ulse t s, fis so more h, eg u gs, mea red rced beans t and ot a and fish nd pu l p s es, 2 portion proc er we s ek esse d mea, one of which is o t
Source: Public Health England in association with the Welsh Government, Food Standards Scotland and the Food Standards Agency in Northern Ireland
l Guide
ance of healthier and more sustainable food. should come from each food group. Choos e wh oleg rain or h Pota toes igh , br er ead fib re , ri ce ve ,p rsi as on ta s a
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ot
Limit fruit juice and/or smoothies to a total of 150ml a day.
and salt fat,
Whole grain l cerea
Water, lower fat milk, sugar-free drinks including tea and coffee all count.
ed s dd drate ohy sa arb les yc ith rch ta rs he
nd
Potatoes
6-8 a day
Cous Cous
sugar
Bagels Whole wheat pasta
Porridge Rice
tils
Spaghetti
L o w f at s o f t ch e es e
n Leaince m
ther proteins
of sustainably oily. Eat less
Semi skimmed
milk
Veg O il
Soya drink
Lower fatad spre Plain Low fat y o g hu r t
es ativ n r e alt and and Dairy r fat
we tions se lo Choo ugar op s lower
Per day
2000kcal
Oil & spreads
Choose unsaturated oils and use in small amounts
2500kcal = ALL FOOD + ALL DRINKS © Crown copyright 2016
FOOD GROUP
WHAT’S INCLUDED?
FRUIT AND VEGETABLES
All fruit and vegetables including fresh, frozen, canned, dried and juiced varieties. Potatoes do not count as they are considered a starchy carbohydrate food.
• • • •
• rice • potatoes • breakfast cereals, oats • pasta, noodles • maize, cornmeal, • couscous, bulgur
polenta millet, spelt wheat, pearl barley yams and plantains
POTATOES, BREAD, RICE, PASTA AND STARCHY CARBOHYDRATES
• bread, including: soda bread, rye bread, pitta, flour tortilla, baguettes, chapatti, bagels
DAIRY AND ALTERNATIVES
Milk, cheese, yoghurt, fromage frais, quark, cream cheese. This also includes non-dairy alternatives to these foods. Butters and creams are not included in this group as they are high in saturated fat and so they fit into the ‘foods to eat less often and in small amounts’ section.
BEANS, PULSES, FISH, EGGS, MEAT AND OTHER PROTEINS
• meat, poultry and game, including: lamb, beef, pork, chicken, bacon, sausages, burgers
• shellfish (fresh, frozen or canned), including: prawns, mussels, crab, squid, oysters
• white fish (fresh, frozen or canned), including: haddock, plaice, pollock, coley, cod, tuna
• nuts
• oily fish (fresh, frozen or canned), including: mackerel, sardines, trout, salmon, whitebait
• eggs • beans and other pulses, including: lentils, chickpeas, baked beans, kidney beans, butter beans • vegetarian meat alternatives eg tofu, mycoprotein
OILS AND SPREADS
Unsaturated oils including vegetable oil, rapeseed oil, olive oil and sunflower oil. Soft spreads made from unsaturated oils. Butters are not included in this section as these are high in saturated fat and are included in the ‘foods to eat less often and in small amounts’ section.
FOODS TO EAT LESS OFTEN AND IN SMALL AMOUNTS
• • • • •
cakes biscuits chocolate sweets puddings
• • • • •
pastries ice cream jam honey crisps
• • • •
sauces butter cream mayonnaise
HOW MUCH?
TIPS
Eat plenty of fruit and vegetables. Aim for at least 5 portions of a variety of fruit and vegetables every day.
Try to eat as many different types of fruit and vegetables as possible. Avoid adding sauces/dressing high in fat, salt or sugar to your fruit and veg e.g. chocolate sauce on banana or honey/ butter glaze on your parsnips.
Remember that a portion of dried fruit is 30g and should be kept to mealtimes. Limit fruit juice and smoothies to a combined total of 150ml which counts as 1 of your 5 A Day. There is evidence to suggest that people who eat lots of fruit and veg are less likely to develop chronic diseases such as coronary heartdisease and some types of cancer.
Bulk out your meals with vegetables such as grated carrot, mushrooms or peppers for an extra portion of your 5 A Day which will make your meal spread further. Remember to keep fruit in your bag as a convenient and healthy snack and frozen vegetables in your freezer so you don’t run out.
Eat plenty of starchy carbohydrates including potatoes, bread, rice and pasta. Choose wholegrain varieties, or keep the skins on potatoes, for more fibre, vitamins and minerals.
Base your meals around starchy carbohydrates. Check the labels and choose the products lowest in fat, salt and sugar.
Eat some dairy or dairy alternatives. Choose lower fat options when possible. For products like yoghurt, check the label and go for ones lower in fat and sugar.
Try swapping to 1% fat milk as opposed to whole or semiskimmed milk. Cheese is high in saturated fat, so try buying reduced fat cheese. Alternatively grate it instead of slicing it to avoid using more than you need. Try to use low fat plain yoghurt as opposed to cream, crème fraiche or mayonnaise.
Eat some beans, pulses, fish, eggs, meat and other proteins. Eat at least 2 portions (2 x 140g) of fish each week, one of which is oily. Limit processed meats such as sausages, bacon and cured meats.
When you’re cooking and serving these foods, try not to add extra fat or oil.
If you eat more than 90g per day of red or processed meats, try to reduce the amount to no more than 70g per day.
Watch out for meat and fish products in pastry, batter or breadcrumbs as these can be high in fat and/or salt. Remember that an 80g portion of beans or pulses cancount as 1 of your 5 A Day!
Use these products sparingly as they are high in fat. Cutting down on these types of foods could help to control your weight as they are high in calories.
Choose lower fat spreads where possible and use sparingly. Check the label and choose oils high in unsaturated fat and low in saturated fat. Oils expand when heated and so heating oil in the pan before you use it will make it go further so you don’t need to use as much.
These foods are not required as part of a healthy, balanced diet. If included, they should only be consumed infrequently and in small amounts.
Use lower fat spread instead of butter. Swap cakes and biscuits for a slice of malt loaf or a teacake with low fat spread. If you add sugar to your food or drinks, gradually reduce the amount you add until your taste buds adapt and you can cut it out altogether. Alternatively try using a calorie-free sweetener instead.
Most of us need to cut down on the amount of high fat, salt and sugar foods we eat and drink.
If you are having chips, go for oven chips lower in fat and salt. If you are serving starchy foods, try to avoid adding too much fat (eg oil or butter on roast potatoes) or sauces (creamy pasta) as these contain lots of calories
When you’re buying meat, ask your butcher for a lean cut or compare the labels on different products and choose the one lower in saturated fat.
Foundation 3: Goal setting The key to losing weight is changing unhealthy habits to healthier ones. It is important not to try to change too much at once. People who set too many goals or make them too difficult, may simply give up. That’s why we ask you to set just 1 or 2 small, achievable goals each week. As you are changing long term habits you will need to focus your efforts and practice the change until it becomes something which you do naturally. Over the course of the 12 weeks on this programme you will be amazed at how these small goals have changed your lifestyle.
SMART goal setting Goals help you change unhealthy habits to healthier ones. You should set small, achievable goals each week throughout the programme.
S
Specific Not a vague intention but something that you can ‘pin yourself down to’.
M
Measurable
A
Achievable
R
Relevant
T
Time-specific
This means that you can assess how far you have come towards achieving your goal.
Set a realistic goal, aiming for small, specific steps.
This means setting a goal that means something to you.
Set yourself a realistic time frame for your goal. One week usually works well.
Examples of vague intentions translated to SMART goals: 1. Vague: “I’m going to start swimming.” SMART: “I will go swimming after work every Wednesday and I will review my progress in 1 month’s time.” 2. Vague: “I’m not going to eat any more fat.” SMART: “I’ll switch to low fat spread in the sandwich I take to work and if I succeed for the next two weeks, I’ll switch to reduced fat mayonnaise as well.”
3. Vague: “I’m going to eat more fruit and vegetables.” SMART: “I’ll eat 2 vegetables each day with my evening meal and if I succeed for 1 week, I will eat 2 pieces of fruit each day too.”
When thinking about setting goals some people prefer to simplify it to: 1. What will you do? 2. When will you do it? 3. How much? 4. How often? 5. How long for?
Is your goal realistic? Can you imagine yourself doing it? It is important throughout the programme to keep a record of your goals so that you can see your progress and achievements.
Rewards You should plan a reward for each SMART goal you are successful in completing. A reward is an incentive to work on your goal and can make it more likely that you will achieve it. Your reward cannot be food or drink. Here are a few ideas:
• Head massage
• Bubble bath
• Full body massage
• Bunch of flowers or a plant
• Haircut
• Listen to a podcast
• Night out dancing
• New outfit
• A healthy recipe book
• New pair of slimmer jeans
• A session with a personal trainer
• New book or magazine
• A day off work
• Coin jar - add £1 for every pound lost or create your own reward system. The growing collection of money will be a visual reminder of what you’ve accomplished and get you motivated to add to it
• A healthy cooking class
• Trip to the cinema/art gallery etc.
• New swimming costume
• New exercise gear
• New fashion accessory
• Pedicure
• New cosmetics
• Do some gardening
• Time to yourself
• A star on your calendar or diary
• A day out with a friend
• Manicure
• A spa day • New running shoes • New hair accessories
Foundation 4: Keeping a food diary The final foundation is monitoring what you eat and drink. Research shows that people who monitor and record what they eat and drink in a food diary are more successful in losing weight.
Complete a food diary for the next 7 days entering everything you eat and drink. For this first week you do not need to work out the number of portions – just enter a tick in the correct food group for the food or drink you have (use the eatwell guide for guidance). It is important that you are honest with yourself and record everything. This will help you to get an accurate picture of what you are eating and when. There is an example diary to show you how to fill it in. You can print a food diary or use the online diary.
Use the food diary on the back page to record what you eat and drink. It’s known to be helpful when on a weight loss programme.
Composite foods Not all foods fit into one food group. Simply tick the main food groups that make up the dish.
Example: Cottage pie You would place a tick in the following: Starchy foods (potato) Beans, pulses, fish, eggs, meat and other proteins (minced beef) Other foods and drinks high in fat, salt or sugars (gravy)
Example: Prawn mayonnaise sandwich You would place a tick in the following: Starchy foods (bread) Beans, pulses, fish, eggs, meat and other proteins (prawns)
Some ideas to help remind you to fill in your food diary: • Set a reminder on your phone to do your food diary or write it in your personal calendar/diary • Put your diary on the fridge so you can see it at the start of the day • Leave it on the kitchen table or in a place you will see it throughout the day • Take photos of everything you eat and drink throughout the day, then transfer the details to your diary later • Write down everything you eat and drink in a notebook and transfer it all over to your food diary later • Write down everything you eat and drink on your mobile phone, either on a notepad app or a draft text message and transfer to your diary later
Other foods and drinks high in fat, salt or sugars (mayonnaise)
Set a reminder on y our phone to do your food diary
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Food diary - example Day:
Date:
Time
7.30am
Food/drink
Potatoes, bread, rice, pasta and other starchy carbs
Fruit and vegetables
Beans, pulses, fish, eggs, meat and other proteins
Strawberry yoghurt (low fat/low sugar)
Dairy and alternatives
Oil and spreads
Other foods and drinks high in fat, salt or sugars
Coffee (black) 2 Weetabix with milk and 3 dried apricots 11.00am
1.00pm
Tea (with milk)
Malt loaf (1 slice)
Tuna sandwich (2 slices of wholemeal bread) 1/2 tin of tuna
Reduced fat spread (2 tsp)
Reduced fat mayonnaise (2 tsp)
Apple
3.00pm
Tea (with milk)
5.00pm
Banana
7.00pm
4 new potatoes (egg size)
3 slices cooked chicken
Peas (approx 3 tbsp)
Broccoli (approx 3 tablespoons)
Fruit salad in natural juice (approx 6 tbsp)
Use the food diary on the back page to record what you eat and drink. It’s known to be helpful when on a weight loss programme. spare page?
essexwellbeingservice.co.uk/myweightmatters
Week one summary This week you have focused on laying down the 4 foundations for successful weight loss: 1. Sticking to a regular eating pattern (including having breakfast) 2. Eating a healthy balance of foods 3. Setting small achievable goals 4. Monitoring what you eat and drink
Week one action check-list Monitor what you eat and drink using a food diary
Set yourself 1 or 2 goals Choose goals to improve: • The balance of foods you eat (look at the Eatwell Guide) and/or • The choices you make within each food group and/or • Your eating pattern (Eating regularly including eating breakfast) Remember to pick a goal that is relevant to you that you can see yourself doing. Record these in your goal log.
essexwellbeingservice.co.uk/myweightmatters
Prefer to record your weight online? Track your weight, set goals, and stay motivated with the AmaraHealth™ app
Food diary Day:
Time
Date:
Food/drink
Potatoes, bread, rice, pasta and other starchy carbs
7 (Women) 8 (Men)
Fruit and vegetables
Beans, pulses, fish, eggs, meat and other proteins
Dairy and alternatives
Oil and spreads
Other foods and drinks high in fat, salt or sugars
At least 5
2
3
2
1 max
TOTAL number of portions: Recommended number of portions:
Initiative funded by
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