10 Healthy Tips To Losing Weight

If you control your food intake you can lose weight in a sustained and controlled way. Ideally, you should aim to 'gradually' lose 1-2 lbs (1-1.5kgs) per week by eating a well balanced diet you should attain and remain in good health.

10 Healthy Tips To Losing Weight

Healthy Casseroles

1. Eat less food that are high in energy and low in food value, e.g. alcohol, biscuits, cakes, chocolates, cordials, ice creams, pastries, potatoes chips, snack foods and soft drinks.

2. Never skip meals. If possible eat small meals frequently.

3. Use low fat products instead of full cream varieties.

4. Trim all visible fat from meat. Remove the skin from chicken. Eat more fish

5. Grill or steam food. "DO NOT FRY".

6. Avoid crumbed or battered food.

7. Cut down on butter, margarine and avoid gravies, dressings and sauces containing fat.

8. Use herbs and spices to add flavor to your food instead of fats.

9. Make soups, casseroles and stews a day ahead. Allow to stand overnight and skim any fat from surface.

10. Keep nutritious low calories snacks .e.g. carrot, celery sticks, dips ready in refrigerator, ready for snacking. "DO NOT" have tempting treats in your home ...

What you eat can and does make a difference to how you feel and to your energy levels. You could describe energy as the fuel on which our bodies run. Our bodies create energy by breaking down carbohydrate, fat and to a lesser extent protein.

Carbohydrates can be divided into two categories ...

Complex carbohydrates which include starches (found in foods such as breads, potato, pasta, rice and pulse).

Simple carbohydrates which include the sugars (found in foods such as honey, sugar and confectionery).

Foods rich in complex carbohydrates contain other useful nutrients and thus you should eat more of these foods than those rich in simple carbohydrates.

Eat plenty foods with main source of carbohydrates, e.g. rice, pasta, other grains, breads and cereals, potatoes, peas, sweet corn, parsnip, carrots, pulses (dried beans, peas and lentils), fruit, milk and yogurt.

Always remember to eat the following in moderation ...

Sugar, glucose, honey, jams, marmalade, syrup, confectionery, cakes, muffins, biscuits, topping, flavorings, soft drinks and cordials ...

The recommended intake of carbohydrate for everyone is 55-60%

• Carbohydrate 55-60%

• Protein 25-30 %

• Fats 12-15%

Avoid saturated fats, e.g. butter - unsaturated fat e.g. oils and margarines have the same kilojoules (calories) value.

Use mono - unsaturated e.g. olive oil or polyunsaturated oils and margarines when needed.

Dairy Products [http://www.mrscoolcook.com/saturated-fats]

By choosing low fat, fat free or skim milk dairy products you get all the nutritional value and minimize your fat intake!!!

Eat Protein

Protein is a substance from which our body tissues, muscles, skin, hair and blood cells are made. Hormones, enzymes and antibodies are also created from protein.

Protein in your food is broken down and creates amino acids. Which you need every day from food containing protein.

Animal Proteins

• Lean red and white meat, poultry (skin removed) and fish

• Low fat dairy products

• Eggs

• Plant protein

• Cereal, rice, corn, wheat, rye, oats, barley

• Pulses, dried beans, peas and lentils

• Nuts and seeds

Dietary Fiber [http://www.mrscoolcook.com/healthy-eating] is great for those trying to lose weight. Eat plenty of high-fiber foods.

Good sources of dietary fiber are ...

# Fruit especially if eaten with skin on e.g. apples and pears.

# All vegetables preferably unpeeled but washed well.

# Nuts e.g. almonds and pecans

# Pulses such as dried beans, peas and lentils

# Wholegrain cereals e.g. brown rice, whole meal pasta, corn, oats, wholegrain breads and breakfast cereals.

Substituting refined cereal products e.g. white rice, white bread and rice bubbles and replacing with the wholegrain products will make a real different on your waist line. Just a few changes to the way you eat can dramatically change your quality of life Live Longer, Live Healthier ... Live Stronger!!!

10 Healthy Tips To Losing Weight

Healthy Eating [http://www.mrscoolcook.com] At Mrs Cool Cook.com we endeavor to provide you with the choice of healthy eating that satisfies the taste buds, boosts your energy levels and contributes to leaving you looking and feeling on top of the 'world'. Lest we forget that daily exercise is part of the equation and the more one eats and the more rubbish one consumes the more intense the exercise required ...