Dieticians Advice
Christine Baker is a State Registered Dietician with over 25 years experience and a Masters Degree in Analytical Biology. She has presented at many national and international conferences, and provided nutrition / dietetic teaching and training sessions to students, nurses and doctors. Additionally, she is a Practising Specialist Dietician in Diet and Asthma and is a qualified teacher of Home Economics. Here she provides some invaluable advice and information.
Eating Well & Being the Right Weight For Your Height
Eating well and being the right weight for your height can make a significant difference to your health and, contrary to what a lot of people think, is not expensive and is certainly not dull! Before you start your slimming plan find out what is the right weight for your height and build, then plan your weight loss accordingly.
There are a great variety of foods from which to choose; after all eating is one of life's pleasures. For variety, foods should be chosen from each of the five different groups, to make up our three basic meals each day - Breakfast, Midday Meal and Evening Meal. This ensures that all the nutrients i.e. protein, vitamins, etc. that the body needs to function properly, are provided.
Use The Diet Plate ® for serving your main meal of the day and follow the same principles for your other two meals of the day. This will help you get the balance of foods right.
For more information on the correct weight for your height, please see our Body Mass Index section.
More on Food Groups
As previously mentioned there are five main food groups that form part of our everyday diets, which are as follows:
Group 1 - Starchy Carbohydrates
These include Bread, Chapattis, Breakfast Cereals, Pasta, Noodles, Rice, Potatoes, Sweet Potatoes, Maize, Millet, Cornmeal, Plantain, Green Bananas, Beans and Lentils. Starchy foods should form the main part of every meal, as they provide energy, vitamins, minerals and fibre, but not too much fat or sugar.
Group 2 - Fruit & Vegetables
These include Fresh, Frozen and Tinned Fruit and Vegetables, Salads and Fruit Juice. Five portions of fruit and vegetables each day will provide important vitamins, minerals and fibre for the body. They add lots of flavour and freshness to the diet with very few calories.
Group 3 - Milk & Dairy Products
These include Milk, Cheese, Cream, Yoghurt and Fromage Frais. Milk and dairy products contain calcium, protein, B vitamins and fat. They are high in calories but lower fat versions are available for those who need to watch their weight or reduce fat intake in their diet for other reasons.
Group 4 – Proteins (Meat, Fish & Alternatives)
These include Meat and Meat Products such as Beef, Lamb, Pork, Poultry, Fish, Eggs, Beans, Lentils, Nuts and Textured Vegetable Protein. These foods need only be included in two meals each day. They should not be eaten in large amounts. In order to maintain a healthy weight 4oz Meat, 5oz Chicken and 6oz Fish is required. Along with protein, they provide the body with vitamins and minerals. Again those needing to keep an eye on their weight or who want to reduce the fat content in their diet should go easy on the fatty meats and trim off any excess fat. A simple way to measure this food group is in the protein section of The Diet Plate.
Group 5 - Fats, Oils & Sugars
Fats and Oils include Butter, Margarine, Oils, Mayonnaise, Salad Dressings and Fried Foods. Sugars include Sugar, Syrup, Treacle, Jam, Marmalade, Honey, Biscuits, Cakes, Puddings, Chocolate, Ice Cream, Sweet Drinks and Sweets. Fats provide vitamins and energy, but should only be eaten in very small amounts each day. Whilst sugar provides energy it does not provide any nutrients and so should also be eaten in very small amounts and not every day. Fatty / Sugary foods are best not eaten too often but enjoyed as occasional treats instead, remembering to practise "Portion Control".
Eating these in the correct proportions as part of your daily meal plan can help control and lose weight, whilst at the same time providing the correct nutrients, vitamins, minerals and energy for your body to function properly.
By using The Diet Plate, measuring and managing the right amounts is as easy as 1,2,3.
No more need to weigh your portions - just put them on the plate.
For futher information from Christine Baker SRD Msc, please CLICK HERE to e-mail her.
