EASY, HEALTHY CHANGES

By Susie Black - get free updates of new articles here

(No 2 in a series of 6)

What to expect from this blog series

No matter how many social media posts optimistically tell you that it only takes 21 days to form a habit, it's a wild exaggeration and that too oft-quoted phrase is just setting you up for disappointment. What this series will do is show you where your blind spots with food are and give you quick and easy suggestions to work around them. By understanding your relationship with food better you'll take more responsibility for what goes on your plate and you'll have more confidence in your ability to effectively manage a longer-term weight loss plan.

Rather than the need for weight loss being a constant niggle, scratching at your guilt reflex, it'll be bold and upfront in your mind alongside the knowledge that this time you can implement the long-term change you deserve.

Please feel free to print this page and use it as a guide to help you make achievable change to your eating.

Easy Healthy Changes

This tick sheet provides a list of simple tricks or changes you can make to your current dietary habits. It won't take you long to complete and it might give you a few simple methods to make change. It's all pretty much common sense but it helps to list everything in one place. Print it out if that helps.

There are two ways you can use it:

As a Lead Measure: A lead measure is a plan you make in advance. Tick things you don't yet do and aim to add them to your routine in the future
As a Lag Measure: A lag measure is the summation of the changes you expected to make. Print out a separate sheet and look at it in 2-3 weeks, celebrating the areas of change you have since achieved.

Pitfalls:

It's easy to just congratulate yourself on the good ticks that you're already rocking. Seek out the middle ground to you can test yourself a little over the next month.
Many of us can be too gung-ho when we start a new habit or make a change. Choose the habit changes that can be instigated immediately and work towards the rest in the longer term to prevent burnout and disappointment.

Here are the current nutritionist guidelines for a healthy diet

2-3 portions of protein (1 portion = 1 egg, large handful of beans, salmon fillet, meat/tofu/soy the size of a deck of cards, half that for mild cheese or halloumi (contains rennet) or feta)

2-3 portions dairy (1 portion = yoghurt pot, small glass of milk, matchbox sized cube of cheese)

5-8 portions carbohydrates (1 portion = 1 slice bread, 2-3 egg sized potatoes, large handful dried pasta, small handful rice/cous cous, 3 large tablespoons oats/porridge)

5+ portions fruit and veg - Vary colours, textures, tinned, frozen, fresh, dried - minimum 2 portions fruit, 3 portion veg). 1 portion fresh fruit/veg will usually fit into the palm of your hand; 1 portion dried fruits/nuts is about 1 tablespoon, I portion salad leaves/spinach is about a dessert bowlful.

Plenty of fluids – Small amounts often rather than pints at a time. Guideline setters are currently squabbling about how much and how often but you can’t go wrong with a half glass of water whenever it comes to mind.

Try to eat meals that contain a little of all these food types at once. This will slow down your digestion and help you feel full for longer – makes life easier if you’re busy as you maintain energy levels and don’t need to stop for a quick fix.

Alcohol: 2-3 units per day for women, 3-4 for men. An average 125ml glass of wine (ie 6/bottle) will be around 100 calories and 1.5 units. (A chunk of cheddar half the size of a deck of cards will be about 400 calories. Therefore 1 glass + nibbles can easily add up to 500 calories – 1/7 of a pound of fat.) Take time to savour your wine with friends, make it a treat. Your tolerance will decrease and hopefully you’ll appreciate it more.