Eat smart, shop smart, cook smart

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Published on Monday, 10 July 2006

There is a lot of, often contradictory, information out there about diets and healthy eating. For example, considering the Glycemic Index (GI) of a food can be useful in helping maintain consistent energy levels throughout the day (unfortunately this concept can be complicated).

 It is far better to keep to the simple 3-point plan ¬ñ dealing with each in turn ¬ñ to help a patient learn healthy eating habits. (e.g. if a patient is eating 6 pieces of toast each morning - changing to 6 slices of granary toast will not help, but reducing it to 2 slices will).

Few tips to help you Eat Smart:

• Try not to eat on the run (have regular meal times)
• Drink a glass of water before starting a meal, this will help you feel full
• Start meals with a low fat soup and/or salad to fill you up
• Watch your portion sizes ¬ñ use a smaller plate
• Avoid second portions ¬ñ it takes time for your brain to recognise your stomach is full
• Eat slowly and take time to enjoy your meals
• Clear the table after meals to avoid picking at leftovers

Few tips to help you Shop Smart:

• Learn to read food labels ¬ñ choose foods that have no more than 3 ¬ñ 5grams of fat per 100 grams of product
• Use a shopping list, and don¬ít buy anything not on the list
• Try not to shop when you are hungry
• Buy low-fat alternatives, i.e. skimmed milk & lower fat cheeses
• If eating margarine or butter ¬ñ scrape it on thinly (use sparingly)
• Fill your shopping trolley with plenty of vegetables, fruit, grains (pasta, rice), breads & cereals

Few tips to help you Cook Smart:

• Cut all visible fat off meat and remove skin from poultry before cooking
• Use less cooking oil by using non-stick cookware
• Bake, grill, steam, microwave or stir-fry ¬ñ try not to fry
• Use fewer creamy dressings or sauces ¬ñ look for low-fat or oil-free dressings
• Don¬ít prepare more than you need