Weight Reducing Guide

Transcription

1 Patient information Weight Reducing Guide i Important information for all patients. Golden Jubilee National Hospital Agamemnon Street Clydebank, G81 4DY (: Reviewed: July 2015 Next review: July 2016 Version 3

2 About this booklet The purpose of this booklet is to tell you about how to reduce weight and the importance of a healthy balanced diet. Before you start All food provides energy in the form of calories. In order to lose weight, you have to take in fewer calories than you are using in your daily activities. If you are able, try to increase the amount of energy you use up by being more active. Physical activity is important in weight loss and weight maintenance as it helps to maintain your muscle mass. Activities include swimming, brisk walking and cycling. Important equation Change in body weight = energy in energy out (food) (activity) The energy (calories) in food and drinks are the only contributors to the energy in side of the equation. If your energy in is 500 calories less than your energy out every day you will lose 0.5kg/1lb per week. How much energy do nutrients provide? one gram carbohydrate one gram protein one gram fat one gram alcohol = four calories = four calories = nine calories = seven calories 2

3 To reduce your weight, aim to reduce your intake of fat, sugar and alcohol. These changes are good for your overall health and should be for life. Have a realistic goal for weight loss a 10% reduction is a good target to begin with. A healthy, balanced eating pattern When trying to lose weight, you may need to change the types of foods you are eating and modify your portions to have a healthy balanced diet. A healthy diet includes choices from the five food groups in the correct balance as represented in the plate model below. Picture reproduced from Health Education Authority. 3

4 Bread, cereals and potatoes Starchy foods are low in fat and provide energy in your diet. They are filling, so you will be more satisfied with your meals, especially if you choose high fibre varieties. A portion of starchy food includes: one slice of bread all types; half a bread roll; one medium sized potato or two small potatoes; two tablespoons of rice; three tablespoons of pasta; three tablespoons cereal or one wheat biscuit; and two to three crispbreads. You can have portions at each meal. Some starchy foods will be high in calories, as they have fats and/or sugar added. Foods to be careful with include: garlic bread, croissants, sweet or savory pastries; crisps, chips and roast potatoes; and fried rice, pasta with cream sauces. 4

5 Meat, fish and alternatives These foods can provide you with protein and essential vitamins and minerals. However, some varieties will be high in fat, so choose lean cuts/lower fat options whenever possible. It is recommended that you have two portions/day. A portion is: g/ 3 4oz lean meat/chicken; g/ 4 6oz white fish; g /3 4oz oily fish; one two egg(s); 25g/1oz cheese; and g/4 6oz pulses (beans, lentils, dhal). To reduce your intake of fat trim meat of all visible fat and remove skin from chicken. Use low fat cooking methods stew, casserole, stir-fry, microwave, roast or grill. High fat foods include: sausages, burgers, streaky bacon and fatty cuts of meat; meat pies, sausage rolls, quiche; and fish in batter, fish/eggs with mayonnaise. 5

6 Dairy products Dairy products are an important source of calcium which helps protect your bones. Try to choose low fat varieties to limit your calorie intake while ensuring adequate calcium. Recommendation is two three portions per day. A portion is: 1/3 pint milk skimmed or semi-skimmed; 125g/5oz pot of low fat/diet yoghurt; 25g/ 1oz cheese reduced fat available; and a tub of cottage cheese. Cheese should be eaten as an alternative to meat, egg or chicken at a meal if eaten regularly as a snack, it will increase your fat calorie intake. High fat foods include: cheese based quiche, cheese / cream sauces; and greek yoghurt, cream, full fat milk puddings. 6

7 Fruit and vegetables Fruits and vegetables are low in calories and rich in vitamins. You can therefore have foods from this group in large quantities to make your meals more satisfying. Have at least five portions per day. What is a portion? one medium sized fruit e.g. apple, orange, banana, pear; ¼ - ½ large fruit e.g. pineapple, melon; two to three small fruits e.g. satsuma, plum; cup of grapes, strawberries, tinned fruit in natural juice; a small glass of fruit juice; two heaped tablespoons of vegetables; and small side salad. You can include fresh, frozen or tinned varieties in your diet. Suggestions on how to increase your intake add fruit to cereals; chopped fruit, peppers and sweetcorn to salads, add extra vegetables to stews and casseroles and/or have fruit or chopped vegetables (carrot/celery) for a snack. High fat foods include: deep fried vegetables/fruit in batter, vegetables in cream; and cheese sauces, coleslaw, fruit with cream. 7

8 Fats and sugars These foods are high in calories and, if eaten regularly, can prevent you from losing weight. You may not need to avoid these completely, just reduce the frequency and quantity you eat. Hints to reduce your intake: Avoid sugar in hot drinks try a sweetener instead. Have diet soft drinks or water instead of sugary drinks. Cut down on cakes, biscuits, chocolates and sweets if hungry try fruit or a plain biscuit. For pudding have yoghurt and fruit (fresh, tinned or stewed). Use smaller amounts of margarine/butter on bread and do not add to potatoes/vegetables. Try to avoid fried foods if you need oil for the recipe, use a vegetable oil i.e. olive and limit to one teaspoon per person. Instead of meat pies made with pastry have potato based dishes i.e. cottage pie. Unsalted popcorn or dried fruit can be taken as an alternative to crisps and nuts. Daily fat allowance is three to four servings per day where a serving is: one teaspoon margarine/butter; one teaspoon oil/mayonnaise; one teaspoon cream; two teaspoon reduced fat spread; and two teaspoon reduced calorie dressing/salad cream. 8

9 Alcohol Alcohol is a source of calories in our diet. Depending on how much you drink, you may wish to reduce your intake to help with the weight loss. Keep your alcohol intake within a safe limit, the maximum you should drink per week is 21 units for men and 14 units for women. What is a unit? one small glass (125mls) wine; half a pint of normal strength beer or lager; and a single measure of spirit i.e. whisky. Hints to reduce calories: If thirsty, have a sugar free drink or water to quench your thirst and then you can drink alcoholic drinks at a slower pace. Use diet drinks for mixers. At home use a measure; pouring directly from the bottle can result in double/triple measures. Alcohol free days. 9

10 Suggested meal plan Breakfast Cereal and/or toast Milk or yoghurt Fruit or fruit juice Lunch Vegetable soup Lean meat, cheese, egg, fish or beans Bread, potatoes, rice or pasta Vegetables or salad Fruit and/or yoghurt Evening meal Lean meat, fish, egg, cheese or vegetarian alternative Bread, potatoes, rice or pasta Vegetables or salad Fruit and/or yoghurt 10

11 Monitoring weight loss Present weight: First goal Second goal Target weight Date Weight Date Weight 11

12 (: Please call the above number if you require this publication in an alternative format Golden Jubilee National Hospital Charity Number: SC D01