by Clarissa Hartley

A vibrant range of nutritious foods—fruits, vegetables, grains, proteins, and healthy fats—radiating from a well-balanced plate, showcasing the way to wholesome, healthy living.

A Life Full of Colours: Fruit, Vegetables, and Salads

Loaded with fibre and water, fruits, vegetables, and salads lead the charge in reining in your waistline. These nutrient powerhouses promo health by supplying ample phytochemicals and antioxidants, known to alleviate chronic inflammation—an underlying factor associated with weight gain.
When it comes to eating these health delights, there’s no upper limit. Aim to paint half your plate with a rainbow of fruits and vegetables to indulge in their rich nutrient profiles. But remember, potatoes don’t count!

Long-Lasting Energy: Wholegrain, Starchy Carbohydrates

Whole grains like wholemeal and rye breads, breakfast cereals, barley, quinoa, whole wheat pasta are your best bet for that sustained energy rush. Enriched with fibre, B vitamins, and magnesium, they keep your energy levels humming and your nervous system healthy.
To calibrate the right portion size, aim to fill about a quarter of your plate, or approximately the size of your clenched fist, with these hearty carbs.

A Helping Hand: Protein

Your beloved protein sources like poultry, fish, eggs, red meat, pulses, tofu, and Quorn are not only delicious but also waistline-friendly and satiating. Almost a quarter of the calories you consume from proteins are utilised during digestion, keeping your satiety levels high, and potential weight gain low.
Keep your protein proportion balanced by ensuring it fills up the final quarter of your plate—roughly equivalent to two palm-sized servings daily.

Beyond Bones: Dairy

Dairy products, while essential for healthy bones and teeth, may also play a vital role in controlling abdominal fat. Moreover, dairy rich in iodine ensures your thyroid gland functions smoothly, keeping your metabolic rate in check.
Go for a couple of portions a day – a glass of milk, a small pot of yogurt, or a matchbox-sized cheese chunk. If you’re choosing to be dairy-free, remember to consume your daily dose of calcium from alternatives like fortified soya or almond milk.

A Balance of Good: Healthy Fats

Contrary to public opinion, certain fats provide an array of benefits for heart, skin, and brain health. Sources like olive oil, vegetable oils, nuts, and avocados pack healthy unsaturated fats, essential fatty acids, and fat-soluble vitamin E.
For healthy fats, think moderation—just a tablespoon of oil (or a handful of nuts or seeds) can do wonders to your diet.

Essential weight loss tips:

• Develop intuitive eating habits: Understand your body’s hunger cues better and prevent overeating.
• Pause during meals: Assess your level of fullness and decide if it’s time to stop.
• Maintain regular eating schedules: Prevent yourself from reaching extreme levels of hunger that can lead to overeating.
• Make peace with food: Unhealthy food restrictions may lead to cravings, bingeing, and guilt.
• Face your emotions without using food: Food is not the solution to emotional distress.
• The quest for perfection is unnecessary: An occasional indulgence in your favourite cheat meal is okay.

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