It doesn't have to be this way, with some small, simple changes to daily eating habits. No "crash" diet needed. Day by day, these changes will soon enable you to say "Bye-Bye Baby Belly". Here are a few top tips; put them into practice today and feel the difference. Expect others to notice too!
No more than 30% of your total daily food intake should come from fats and these should be healthy (not saturated) fats wherever possible. Healthy fats fill you up and add vitality.
Tips for reduced and healthy fat intake:-
1. Replace full-fat milk with skimmed, semi-skimmed or better still, soya milk
2. Use monounsaturated margarine spreads and do so sparingly
3. If you're using a low-fat mayonnaise in a sandwich, don't use margarine as well
4. Don't fry. Instead, steam, grill or poach. If you must fry, use olive oil in small quantities
5. Avoid take-aways. Make your own easy pizzas, using a pre-made base and healthy toppings. Kids love adding their own toppings!
6. Cut off surplus fat from meat and poultry. Always eat your protein lean
7. Always remove the skin from poultry - that's where most of the fat is
8. Use Quorn or other soya substitutes for meat, whenever you can. Soya is 40% protein and very low in fat (around 3%). It tastes great too!
9. Limit your consumption of hard and full fat cheese. Edam is a tasty lower-fat option
10. Eat 3-5 portions of oily fish a week - salmon and mackerel are ideal.
Portion Sizes
It's easy to eat more than you really need (careful with the childrens' leftovers!). The chances are you won't feel any fuller and will simply put on extra weight. As a guide, your plate should compromise one-half vegetables, one-quarter protein and one-quarter carbohydrates.
A healthy single helping could consist of:
- cooked rice, couscous or pasta (fist-sized portion)
- meat, fish or poultry (palm-sized portion)
- raw vegetables 125g or 4oz
- cooked vegetables 60-70g (2-3oz)
Eat fruit in single portions such as a banana, apple, orange or pear. Alternatively, try a handful of strawberries and cherries grapes, three plums, or four apricots.
Don't combine fruit with other foods as these will make it harder to digest.
