Only eat fatty and sugary foods once you have had a balanced meal so are feeling fairly full.
• Ask yourself why you want to eat this food – see Chapter 2 for some help.
• Make sure you know how many calories and grams of fat a portion contains. If it fits in your plan, then stick to the one item.
• Measure or weigh everything.
More on Fats
When you are on the diet you will be focusing on a total number of grams of fat you can eat. However, it is also important to consider what sort of fats you are eating.
Fat is found in many foods, and we tend to classify them into those that are said to be saturated and those that are unsaturated.
Put very simply, saturated fats increase your blood cholesterol levels, which can lead to your arteries becoming blocked. This increases your risk of developing heart disease. Saturated fats are found mostly in animal foods such as butter, ghee, lard, cream, cheese and meat, though certain plant foods such as coconut are also high in saturates.
Unsaturated fats can have a beneficial effect on your blood cholesterol and don’t increase your risk of heart disease. There are many different types of unsaturated fats, from monounsaturates, which are found in olive and rapeseed oils and spreads made from them, to polyunsaturates, which are found in sunflower, nut, seed and fish oils. Omega-3 fatty acids are part of the group of polyunsaturates and are known to be beneficial for heart health as well as having other important health benefits.
Hydrogenated fats (or trans fats) are made when liquid oils are made into solid fats. Trans fats have been found to have a damaging effect on the body. In the UK, food manufacturers have removed almost all hydrogenated fats from foods, and foods must be labelled if they contain them.
Fluids
Having plenty of water in the diet is essential for your metabolism, not just to stop you feeling thirsty. Aim to drink at least 1.5 to 2 litres of water a day (this is about 6–8 glasses). You may include low-calorie flavoured drinks or fruit or herb teas in this. If you drink a lot of tea and coffee you should drink plenty of water as well, as tea and coffee are both slightly diuretic (cause you to excrete more water). Beware of the calories found in juices, smoothies and coffees such as lattes and cappuccinos.
Lastly – A Note on Salt
A healthy diet needn’t contain added salt unless you are very active or have been told to do so by your doctor. Having a diet high in salt increases your risk of high blood pressure and stroke, and by cutting down on salt you are protecting yourself. We should all be aiming to have no more than 6g of salt per day.
Many foods have salt added during manufacture or processing. Ham, bacon, salami and other cured meats are all high in salt, as are smoked fish, hard cheeses, pickles, chutneys, olives, soups and sauces, crisps and savoury snacks. Even foods that don’t taste salty include some, such as bread, breakfast cereals and many baked goods.
The recipes in this book do not contain added salt, and if stock is used it is a reduced-salt variety. Each recipe includes the amount of salt per portion so you can monitor your salt intake. If you do like to add salt to food, add it at the table so not all the family has to have it, and always taste food before adding it. Try to cut down gradually – you can add a little bit less each time and will not notice the difference.
Your Diet Goal
In Chapter 1 you read about how to set your fat and calorie targets, so by now you will have chosen the targets that fit you best.
| Amount of calories you can eat per day | Maximum amount of fat allowed per meal | Maximum amount of fat allowed per snack |
| 1200 | 12g | 3g |
| 1400 | 15g | 3g |
| 1600 | 17g | 3g |
| 1800 | 19g | 3g |
Planning Your Meals
Based on the healthy, balanced diet model described previously, you can choose whether:
• to follow the suggested meal plans in the book (Chapter 3)
• to use the recipes in Chapter 4 to make up your own daily menus
• to buy ready-made foods that fit your targets with ideas from chapters 6 and 9.
You may of course do a combination of these depending on your circumstances and mood. Whatever you do, write a daily food diary.
The table below is a guide to help you plan your meals. It shows the recommended amount of calories (kcal) and fat for each meal occasion, including one or more snacks.
Your Meal Blueprints
These blueprints provide the basics to help you plan healthy meals.
Breakfast Blueprint
1. A piece of fruit or some vegetables or a glass (250ml maximum) of unsweetened fruit juice or smoothie
2. A starchy food such as bread, rolls or crackers, ideally wholemeal or granary, or a bowl of breakfast cereal, muesli or porridge
3. A low-fat, preferably unsaturated spread to accompany the starchy foods, and/or a teaspoon of jam or marmalade
4. A measured amount of skimmed or semi-skimmed milk to have with your cereal and morning drink
5. A glass of water
6. You may also be able to include some other foods depending on which programme you are following
Have a look at Chapter 9 for fat and calorie guidance.
• A boiled or poached egg or grilled fat-trimmed back bacon with grilled tomato
• A slice or two of lean ham
• A small portion of cheese
• A few almonds or walnuts to add to your cereal
• A low-fat yogurt or probiotic drink
Midday Meal Blueprint
