2010 is here!

Tips from our nutritionist to lose that unwanted holiday flab!

TIP 1: Eat at least 5 servings of fruits and vegetables per day

Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants.
They fill up your stomach fast so you feel full earlier. They are also low in calories and help to keep your calorie count low.

TIP 2 Do not skip meals

Eating small frequent meals help to balance your calorie intake throughout the

day and also keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day.

TIP 3 Watch the portion sizes

One serving of pasta means 1/2 cup of cooked pasta. However, most restaurants serve a pasta dish with 4 servings of pasta!!! You do not need to finish and clean off the plate every time. You can simply ask to take home the leftovers.

TIP 4 Go for wholesome fresh foods

If possible, purchase fresh foods and avoid package (processed) and convenient foods such as fast food.
Packaged and convenient foods are often higher in sodium and fat content. Many people we speak to are amazed that they can easily lose weight by packing a homecooked lunch to work instead of eating out.

TIP 5: Don't be overly-restrictive (allow yourself a treat occasionally)

Everyone has his or her favourite treats. Simply allow yourself a little indulgence, ut watch out for the frequency and the quantity. Having a small treat once in a while can be rewarding to your weight loss experience. Cutting too much of your favourite treats usually lead to an early relapse.

TIP 6: Read Food Labels

A product labelled with a fat-free claim does not mean that it is low in calories. Similarly a product labelled as low-sugar or low-carb does not mean it is low in fat or calories. Always read the nutrition label on the packaging. If there is more than 3g fat/ 100g then it is not a low-fat product.

TIP 7: Watch for the sugary drinks

Juices, soda, cream & sugar in your coffee or tea all add up. Opt for drinking at least 8 glasses of water a day. In addition to providing hydration to your body,  it will also help you feel full.

TIP 8: Keep a food journal

Keeping a food journal helps you pin point your eating pattern and will enable you to easily modify it. If possible, have your Dietician review your journal.

TIP 9: Exercise!

Most authorities recommend 30 - 60 minutes of physical activity a day to stay healthy. Also try adding weight-bearing exercises at least 2 times a week. This will help burn some of the unwanted calories.

(Compliments of Dr Kylee Montgomerie, nutritionist and homeopath)

FOR AN APPOINTMENT WITH KYLEE, A NUTRITION TALK TO YOUR COMPANY, OR INFORMATION ABOUT THE SERVICES SHE OFFERS, CALL LINDA: 011 728 2466,
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