session 1 sheet 1 what is diet?€¦ · calories and bmr bmr (basal metabolic rate) can be worked...

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SESSION 1 SHEET 1

WHAT IS DIET?

Eat a variety of foods daily - don’t always eat the

same thing

Every day you must eat:

• Protein - for muscle/cell repair, vision and hormones

• Carbohydrates - Energy

• Fruit & Veg - you can never eat enough

• Fats - You do need to eats some fats, avoid adding it to your meals

• Water - drink at least 2 - 4 litres a day

TO KEEP BURNING FAT REMEMBER TO EAT EVERY 3 HOURS.

When you skip meals it encourages fat storing

metabolism to become active.

If you have a balanced diet you should not need

to take supplements, all vital vitamins/minerals are

contained in the food we eat.

Peel all fruit and wash vegetables before

consumption as pesticides and food handling can

affect their nutritional value.

• Tinned fruit is always a good standby

• Keep your store cupboard full of essentials

• Do not shop when you are hungry

• Change your supermarket occasionally - it can

encourage you to eat different foods

Get into the habit of looking at labels - the highest

ingredient is listed first.

“Low fat” or “low calorie” means it should be

50% below the normal product - but watch out

for hidden sugars.

When buying sauces/packaged food, try to ensure

there are less then 4g of fat per 100g of the

product.

• ALL food in excess will be stored as fat.

• ALL food in excess of what the body requires will be

stored as fat.

You must eat to lose weight.

Exercise combined with a healthy diet is the only

way to reduce weight permanently.

Any eating pattern. Make sure you choose the healthy option.


SESSION 1 SHEET 2

EAT WELL PLATE


SESSION 1 SHEET 3

EXERCISE SHEET

• Eggs

• Butter

• Porridge oats

• Kidney beans

• Chocolate

• Processed meat

• Sweet potatoes

• Lean pork

• Pasta

• Asparagus

• Salmon

• Sweets

• Chicken

• Cream

• Wholegrain bread

Place the food types into the correct food category.

Protein Carbohydrates Fats


SESSION 2 SHEET 1

EATING HABITSTick the answer that fits you best

When do you eat?1. Mainly in the evening

2. Only at meal time

3. Because everyone else is

4. Through boredom

How often do you eat between meals?1. Occasionally

2. Often

3. Everyday

With what do you finish your meal?1. Pudding, cheese and biscuits

2. Tinned fruit

3. Fresh fruit

4. Nothing (no desert)

Do you take sugar?1. In tea and coffee

2. Never

3. On cereal

4. With fruit and puddings

How often do you eat chocolate?1. Very rarely

2. Everyday

3. Once a week

4. Two - three times a week

How often do you take exercise?1. Nearly every day

2. Occasionally

3. Hardly ever

4. Two - three times a week

Which best describes your mealtime habits?1. Always finish everything

2. Stop when you have had enough

3. Start with a small portion

4. Always have a second helping

Which would you like best?1. Cheese sandwich

2. Meat and vegetables

3. Pie and chips

How often do you eat fried food?1. Everyday

2. Never

3. Once a week

4. Two or three times a week

How much butter/margarine do you use with bread?1. Thick spreading

2. In moderation

3. Very thin scraping

How often do you eat cakes & pastries?1. Very rarely

2. Everyday

3. Once a week

4. Two - three time a week

How often do you eat crisps?1. Very rarely

2. Everyday

3. Once a week


SESSION 2 SHEET 2

CALORIES AND BMRBMR (Basal Metabolic Rate) can be worked out below.

Equation for men: BMR = 10 x weight(kg) + 6.25 x height (cm) – 5 x age (years) + 5

Equation for women: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161

The BMR that can be worked out above is based

on a person who does no exercise, very little

movement during the day and gets a full 8 hours

sleep at night.

Some useful information about calories.

• 1lb of fat is equal to 3500kcals.

• When walking the average person will burn between 80-140 calories per mile.

• When weight training the average person will burn 60-120 calories in a 45 minute session, but this depends on a number of variables (exercise, weight lifted, reps, sets, speed, intensity, rest breaks)

• In a 1 hour hi-intensity circuit class the average per-son will burn 130-200 calories

• Bodyweight/hi intense workouts can help you to con-tinue to burn calories for up to 24 hours after.

The Harris Benedict Equation is a formula that

uses your BMR and then applies an activity factor

to determine your total daily energy expenditure

(calories). The only factor omitted by the Harris

Benedict Equation is lean body mass. Remember,

leaner bodies need more calories than less leaner

ones. Therefore, this equation will be very accurate

in all but the very muscular (will under-estimate

calorie needs) and the very fat (will over-estimate

calorie needs)

HARRIS BENEDICT FORMULA

• To determine your total daily calorie needs, multi-ply your BMR by the appropriate activity factor, as follows:

• If you are sedentary (little or no exercise): Calorie-Calculation = BMR x 1.2

• If you are lightly active (light exercise/sports 1-3 days/week): Calorie-Calculation = BMR x 1.375

• If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55

• If you are very active (hard exercise/sports 6-7 days a week): Calorie-Calculation = BMR x 1.725

• If you are extra active (very hard exercise/sports & physical job or 2x training): Calorie-Calculation = BMR x 1.9


SESSION 2 SHEET 3

FATSAbout a third of the fat the average British person eats comes from dairy products; mostly butter and milk. About a quarter comes in margarine cooking fats and oils, and about a sixth comes from other foods such as crisps, chocolates, biscuits and cakes. People are often confused about the different sorts of fats.

There are two types - saturated fats (saturates)

and unsaturated fats. Unsaturated fats include

a special group called polyunsaturated fats.

The difference is in their chemical structure.

SATURATES

Saturated fats are found as animal fats in meat

(beef, lamb, pork, suet, lard and dripping) and

in dairy products like milk, cheese and butter.

They are also found in some vegetable fat, such

as coconut oil and palm oil and in cakes, biscuits,

chocolate, cooking fats, hard margarines, sauces

and puddings. Sometimes these fats are listed in

the ingredients as hydrogenated vegetable fat/oil.

There are health risks associated with a high intake.

Fat is loaded with calories and too many calories

can lead to obesity. Also, too much saturated fat is

linked with higher risk of heart disease. The more

saturated fat you eat, the more cholesterol you

get in your blood. The cholesterol builds up on

the inside of the arteries, especially in the heart.

Eventually the arteries can become completely

blocked causing a heart attack. Unsaturated

fats do not raise cholesterol in the same way as

saturates and our bodies do need a small amount

of polyunsaturated fats to help make and repair

body cells. So try to cut down on the total amount

of fats you eat and when you do eat fats, they

should be polyunsaturated where possible.

POLYUNSATURATES

Polyunsaturated fats (good fats) are found in

some vegetable oils like sunflower, olive, corn or

syrup oils, in special soft margarines labelled “high

in polyunsaturated”, in nuts and oily fish such as

herring, mackerel and trout. Essential fats can also

be found in avocados, nuts and seeds.

HOW TO EAT LESS FAT• Choose low fat spread or margarines that are high

in polyunsaturates.

• T ry using a low fat yoghurt. Use single rather that double cream, crème fraiche/ fromage frais.


SESSION 2 SHEET 4

CARBOHYDRATESWhen you start to exercise your body will use energy much more rapidly than it does when it is at rest. This energy comes from glycogen stored within the muscles and liver so the need for full energy stores in the body is very important.

WHAT IS CARBOHYDRATE?

Carbohydrate is stored in the body as glycogen

and this is the body’s immediate energy store.

Carbohydrates can be divided into two main

groups; simple carbohydrates (sugars) and

complex carbohydrates (starches). Simple

carbohydrates include glucose, fructose and

sucrose. Complex carbohydrates include rice,

pasta, potatoes and oatmeal.

WHAT ARE CARBOHYDRATES FOR?

A diet that is rich in complex carbohydrates well

ensure high glycogen stores and if you eat a high

carbohydrate diet before your training sessions

your muscles and liver glycogen stores are more

likely to be full. These stores will help you to

continue exercising for longer, and to perform

at your best. If a person’s diet does not contain

enough carbohydrate he or she will start exercising

with low muscle and liver glycogen stores and will

be more likely to fatigue at an earlier stage and to

perform under par.

WHY ARE CARBOHYDRATES SO IMPORTANT?

By the end of an exercise session your muscle

glycogen stores will be lower than when you

started. You have to refuel your body’s glycogen

store after training in order to replace the energy

that you have just used. If you do not do this you

will turn up at your next training session with low

glycogen stores (low energy). So, the best time

to start refuelling is as soon as possible after

exercise. Glycogen is manufactured faster and

more efficiently during the first one or two hours

immediately after exercise so it is a good idea to

consume a high carbohydrate meal directly after

your work out. Throughout the day you should

try to eat ‘little and often’. For example, a high

carbohydrate snack every two to three hours is a

more effective way of refuelling than eating a large

meal three times a day.

EXAMPLES OF CARBOHYDRATE SNACKS

2 oz (50g) of bread (2 slices) and 1 banana

5 rice cakes with banana

8 oz (200g) baked/boiled potatoes

3 oz (75g) dried fruit

2 ½ oz (65g) cereal

3 small bananas

6 plain crackers or crisp breads with 1 tbsp. (20g)

honey/jam

8 rice cakes


SESSION 2 SHEET 5

PROTEINEvery cell in our body contains some protein, whether the cell is part of muscle, bone, skin, lymph or blood. Protein represents about 15% body weight of a human and it is essential for growth, repair, reproduction and for the synthesis of hormones. Growth can only occur if tissues receive the nutrients needed for the synthesis of their protein and other molecules. It is, therefore, important that the body is given an adequate diet.

Protein is made up of a mixture of amino acids

and we must eat the correct combination of amino

acids for protein synthesis. If this is not achieved

body protein content will decrease as protein

degradation increases. Impairment to health and

decrease in strength and endurance are likely to

occur. 8 of the 20 amino acids found in our diet

are classified as ‘’essential” and must be provided

by the food that we eat. The protein content of

different foods is highly variable and care must

be taken to ensure adequate protein intake,

particularly if you are vegetarian or vegan.

THE 8 ESSENTIAL AMINO ACIDS ARE:• Isoleucine

• Leucine

• Lysine

• Methionine

• Phenylalanine

• Threonine

• Tryptophan

• Valine

There are two types of protein source; animal and

vegetable:

1. Animal proteins - meat (including poultry) and meat products, offal, fish and fish products, shell fish, cheese, yoghurt, egg, milk and gelatine.

2. Vegetable proteins - beans, lentils and peas including chick peas, butter beans, baked beans, textured vegetable protein (T.V.P) and other meat alternatives (e.g. quorn) nuts and nut products, bread, potatoes, cereals, rice and pasta.

Animal proteins are a good source of all the

essential amino acids but animal proteins can be

high in fat. Vegetable proteins do not supply all

the essential amino acids and so a combination of

vegetable protein sources is required.

The following is a short list of vegetable proteins

that go together in order to provide all the

essential amino acids:

• Peanut butter sandwich using wholemeal bread

• Muesli and semi skimmed milk

• Baked beans on wholemeal toast

High intake of protein can put extra strain on the

liver and kidneys and also contribute to bone

de-mineralisation. Excess protein is passed out of

the body through urinating. The protein you eat

cannot be stored by the body as protein, therefore

the body requires a new supply daily.

The estimated average requirement for protein for

an adult is between 0.6g and 0.7g per kilo of body

weight per day although some individuals may

need more in specific situations.


SESSION 3 SHEET 1

BALANCED DIET

Which type of milk should you use?a. Ordinary (silver/red top)b. Semi-skimmedc. Evaporatedd. Soya

Which fat would be best used as a spread?a. Butter / hard margarineb. Soft margarinec. Polyunsaturated fatd. Low fat spreade. No spread

How often should you eat sausages/meat pies/burgers?a. 6 times a week or moreb. 3-5 times a weekc. Once or twice a weekd. Very occasionally or never

Which type of cheese would be better to buy?a. Cheddar, cream cheese, Danish blue, stiltonb. Camembert, cheese spread, edamc. Cottage cheese, curd cheesed. A variety of cheeses

How often should you use cream or evaporated milk?a. Everydayb. Several times a weekc. Once per weekd. Less than once per week or never

What should you usually use for cooking and baking?a. A solid fat e.g. lard or butterb. A mixed (or blended) vegetable oilc. A pure vegetable oil e.g. corn or oil

Which method of cooking would be healthier for bacon, chops etc?a. Fryb. Grill with added oil or fatc. Grill without adding fat

How many times per week should you eat a whole packet of nuts?a. 6 times a week or moreb. 3-5 times a weekc. Once or twice a weekd. Very occasionally or never

How many times per week should you eat a whole packet of crisps?a. 6 times a week or moreb. 3-5 times a weekc. Once or twice a weekd. Very occasionally or never

How many times per week should you eat chocolate or sweets?a. 6 times a week or moreb. 3-5 times a weekc. Once or twice a weekd. Very occasionally or never

How many slices of bread, rolls or chappatis should you eat in a typical day?a. 6 or moreb. 3-5c. 1-2d. None

How often should you eat rice or pasta?a. 6 times a week or moreb. 3-5 times a weekc. Once or twice a weekd. Very occasionally or never

How many times per week should you eat cakes or biscuits?a. 6 times a week or moreb. 3-5 times a weekc. Once or twice a weekd. Very occasionally or never

Which is the best type of bread to eat?a. Wholemealb. Brownc. Whited. Mixture of above

How often should you eat breakfast cereal?a. 6 times a week or moreb. 3-5 times a weekc. Once or twice a weekd. Very occasionally or never

How often should you eat boiled, mashed or jacket potatoes?a. 6 times a week or moreb. 3-5 times a weekc. Once or twice a weekd. Very occasionally or never

Adapted from: Eating for a Healthy Heart

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How well do you balance fatty and starchy foods?


SESSION 3 SHEET 2

SUGARSugar provides you with “empty calories” - these are calories with no other nutrients: no vitamins, no minerals, no fibre, and no protein. In Britain, on average, we buy almost a pound, of packet sugar per person per week. We eat twice as much as that when all the sugars added to processed foods such as sweets, soft drinks, biscuits and cakes are included. There are two main problems associated with eating too much sugar.

Firstly, sugar promotes tooth decay, especially

when you have sugary snacks and drinks

frequently throughout the day.

Secondly, sugar promotes obesity. Adding sugar

to foods makes it more likely that we will eat too

much - partly because our taste buds have been

trained to crave for sugary foods. Sweet foods are

usually low in fibre so they don’t fill you up very

much. Cutting back on sugar is the easiest way to

reduce calorie intake without losing any nutrients.

Watch out for sucrose, glucose, dextrose, fructose

and maltose on the ingredients list of packaged

food. They are all forms of sugar. You’ll find them

in savoury foods, like soups and sauces and cheesy

biscuits. Honey, syrup, raw sugar, brown sugar,

cane sugar and muscovado are other names you

might see. These can cause tooth decay and help

make you fat just as easily as plain white sugar.

HOW TO REDUCE SUGAR INTAKE• Try drinking tea or coffee without sugar. You might

find it easier to cut down a little at a time.

• Choose low calorie soft drinks or un-sweetened fruit juices - dilute fruit juice with water. Avoid juice drinks.

• Buy tinned fruit in natural juices rather than in syrup

• Try halving the sugar in your recipes (except jam and meringues)*

• Avoid breakfast cereals with added sugar

• For snacks try fresh fruit, crispy vegetables, natural yoghurt, roast chick peas or unsalted nuts

• Avoid cakes and biscuits - they contain lots of sugar

* except jam and meringues as these are alternative recipes


SESSION 3 SHEET 3

VEGETARIAN DIETSA vegetarian diet is often considered healthy. However, it can also be loaded with fat - the last thing you want if you’re trying to lose weight. If you’re a vegetarian or are thinking of becoming one, watch out for the following five common pitfalls.

DIET TRAP 1: CHEESE Milk, cheese and yoghurt are great sources of protein,

calcium and vitamin D. However, these foods are often

made with whole milk, which contains fat. Most of this fat

is the saturated kind, which can clog up our arteries and

lead to heart disease. For example, most cheeses contain

seven to nine grams of fat per ounce, and an ounce is

about the size of a thumb.

Solution: Stick to semi skimmed or skimmed milk and

low-fat yoghurt. Choose reduced-fat cheeses and keep

the portions small. Try to restrict the amount to no more

than one or two ounces per meal.

DIET TRAP 2: NUTS Nuts and seeds play a big role in a vegetarian diet

because they are great sources of protein and the fat they

contain is the healthy unsaturated type. Nuts have even

been shown to help prevent heart disease but beware

of eating too many as overeating anything will lead to

weight gain.

Solution: Sprinkle nuts or seeds on top of salads, cooked

vegetables, cereal, or in stir-fries. To avoid eating too

much fat, limit yourself to two tablespoons.

DIET TRAP 3: HIGH-FAT RECIPES Many vegetarian recipes are loaded with fat because they

include ingredients like butter, sour cream and oil. Fat

adds flavour and texture to food but it can also contribute

the majority of calories.

Solution: Limit added fats (margarine, mayonnaise, salad

dressing, sour cream and cream cheese) to no more than

one teaspoon per meal. Try to choose a hearty whole

grain bread and avoid high-fat toppings.

DIET TRAP 4: FAST FOOD Everybody is strapped for time and this is often reflected

in the foods we choose to eat. Crisps, chips, fizzy drinks,

biscuits, chocolate and sweets contribute greatly to the

number of calories in our diet. Vegetarians also need to

be wary of packaged foods, frozen meals and high-fat

snacks.

Solution: Consume mostly natural, unprocessed foods as

you can, and save the fast foods and packaged meals for

occasional treats. Not only will you take in fewer calories,

you’ll also benefit from more vitamins, minerals and fibre.

Nine times out of ten you will enjoy the meal far more

also.

DIET TRAP 5: HIGH-CALORIE JUICE Vegetable and fruit juices provide healthy nutrients, but

they also contain far more calories than you would get

from fresh produce. One apple has about 80 calories, yet

an eight-ounce glass of apple juice contains 120 calories.

Eating fruit or vegetables satisfies our hunger much more

effectively than drinking juice because the fibre in fresh

produce makes us feel full.

Solution: Drink between 2 and 4 litres of water per day

to satisfy your thirst. Eat at least two servings of fruit and

three servings of vegetables every day.

As long as you don’t get caught out with these five traps

you will be able to eat healthily and maintain your weight.


SESSION 3 SHEET 4

GLYCEMIC INDEXGlycemic Index uses a scale of 0 to 100, with higher values given to foods that cause the most rapid rise in blood sugar. Pure glucose serves as a reference point, and is given a Glycemic Index (GI) of 100

Rating Food Rating Food Rating Food

110 Maltose 59 Sucrose 36 Lima beans

100 Glucose 59 Sweet corn 36 Yoghurt

98 51 Bran 34 Pear

97 Parsnips 51 34

92 51 Potato chips 32 Milk, skim

87 Honey 51 29 Kidney beans

80 Potato, instant mashed 50 White spaghetti 29 Lentils

72 While-wheat bread 49 Oatmeal 26

72 White rice 45 Grapes 26

69 White bread 42 Whole-wheat spaghetti 25 Plum

67 40 23 Cherries

66 Brown rice 39 Apple 20 Fructose

64 Raisins 38 Tomato 15 Soya beans

64 Beets 36 13

62 36 Chick peas

Listed below are items which are missing from the glycemic index. Can you put them in the correct place?

Grapefruit

Carrots

Peanuts

Orange

Milk, whole

Shredded wheat

Sweet potato

Potato, russet, baked

Banana

Peach

Ice cream

Green peas

GLY

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MIC

IN

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X


SESSION 4 SHEET 1

EATING OUTEating out is enjoyable and sociable and provided you choose wisely you can still eat healthily.

Here are some tips to help:• Choose dishes that are not fried or cooked in fat

• Choose jacket potatoes rather than fries

• Avoid rich creamy sauces

• Order salad/vegetables without dressings

• Eat rolls etc, without the butter

• Avoid creamy deserts and cheeses

Here are some tips to help you choose what and where to eat:

RESTAURANT GOOD CHOICES BAD CHOICES

PizzaTomato and vegetable toppings, wholemeal

baseSalami, mince, pepperoni and extra cheese

HamburgerPlain grilled hamburger or flame grilled

chicken

Most burgers, French fries, doughnuts, apple

pie

IndiaChicken tikka, dahl and dry, vegetable curries

plain rice tandori chicken

Meat or chicken dansak, korma or madras,

chappati puri

ChineseChicken, vegetable or prawn chop suey, stir-fry

vegetables plain rice noodles

Duck dishes, sweet and sour pork, fried rice,

prawn crackers

French Grilled meat, poultry or fishCream sauces, buttered vegetables and

pastry dishes

ItalianPasta tomato based sauce, risotto, grilled

chicken or fish. Tortellini

Pasta with cream or butter base sauces,

spaghetti bolognese

Steak Grilled steak, salad and jacket potato, fruitBreaded or fried fish, garlic mushrooms/bread,

scampi and puddings

Mexican Bean burrito, tortillas with beans or vegetablesAnything with chilli-beef filling, tortilla chips.

Anything deep fried


SESSION 4 SHEET 2

HECTIC LIFESTYLESIf you work long, erratic hours you need to prepare your food and plan your exercise sessions well in advance. Here is a checklist of tips to follow:

1. Prepare small regular snacks to take to work with you. Make your own low fat sandwich, pasta meal, salad in a box, muffins or currant buns. Fruit, rice cakes, raisins, pitta bread and cottage cheese are all good to eat

2. Get up ½ an hour earlier in the morning - you could do your exercise then

3. Drink fluid frequently throughout the day e.g. low calorie uncarbonated drinks, water, and diluted fruit juice

4. Get enough rest and relaxation after a ‘heavy’ day

5. When preparing meals, make a larger quantity and keep some in the fridge or the freezer

6. Keep healthy standby items in your food cupboards. You will then have the ingredients to make quick healthy meals. Try to keep tinned tomatoes, tuna, sweetcorn, packets of pasta and baking potatoes

7. Try not to snack on sweets, biscuits or chocolate

8. Try not to skip meals as this will lead to low blood sugar levels, which will make you feel tired and irritable. You will also be more likely to binge/crave unhealthy quick fix snacks

9. Try not to drink to much caffeine (in, for example, coffee and tea) as this can raise your blood pressure temporarily and make you feel “hyper”

10. Try to avoid the temptation to get a ‘take away’ late at night and then ‘crash out’

CONCLUSION

Prepare small nutritious snacks and ‘graze’

throughout the day every 2-3 hours. Never go for

more than 4 hours during the day without food,

and try to do five 30 minute exercise sessions per

week until you can get back to a steady, regular

eating pattern and exercise regime.


SESSION 4 SHEET 3

SALADSSalads can be used to compliment a range of dishes and can easily be a meal on their own; you no longer have to stick with lettuce leaves and tomatoes! There is so much variety to choose from that you could have a different salad every day for a whole month. Here are a few ideas for you to try.

Curried Rice and veg: brown rice, spring onions, mushrooms, red peppers, curry powder and natural

yoghurt

Potato salad: boiled potatoes, mixture of half mayonnaise and half yoghurt, spring onion, parsley

Curried apple coleslaw: white cabbage, celery, apple, radish, spring onion. Dressing - half mayonnaise, and

half yoghurt with lemon juice and curry powder

French bean and mushroom: French beans, mushrooms, French dressing, onion

Cucumber and carrot: cucumber, carrot, sesame seeds with soy sauce and white wine vinegar

Spanish salad: cabbage, red and green pepper, onion, olives, carrots, parsley, French dressing

Sweetcorn salad: sweetcorn, half mayonnaise and half yoghurt, red and green pepper

Cauliflower salad: cauliflower, tomato, cucumber, celery, carrot, peppers with mayonnaise and yoghurt

Pasta and cheese salad: wholemeal pasta, yoghurt, cottage cheese, celery, red and green peppers

Fruit coleslaw: cabbage, carrot, half mayonnaise half yoghurt, apple, orange, grapes

Chick pea salad: chick peas, onion, parsley, tomato dressing

Celery, nuts and sultana: celery, peanuts, sultanas

with mayonnaise and yoghurt

Greek salad: celery, feta cheese, cucumber, tomatoes,

olives, onions

Chinese salad: bean sprouts, red peppers, onion,

sweetcorn, French dressing, parsley


SESSION 5 SHEET 1

VITAMINSVitamins are metabolic catalysts that regulate biochemical reactions within your body. Your body cannot manufacture them, which is why you must obtain them through your diet. To date, 13 vitamins have been discovered, each with a specific function. You need vitamins to function properly but an excess offers no improvement in body function. Vitamins are required in tiny amounts for growth, health and physical well being.

Many people use vitamin supplements but despite

claims to the contrary, if you follow a healthy diet

supplements will not:

• Enhance performance

• Increase strength and endurance

• Prevent injuries or illness

• Provide energy

• Build muscle

Minerals are present in all living cells. They occur

naturally in the soil and water and travel through

the food chain by being absorbed into plants and

water. Vegetables of the same species can differ

in mineral content, depending on the soil in which

they were grown.

Each mineral has its own unique role in the body.

You need some minerals in large amounts: sodium,

potassium, chloride, calcium, phosphorous and

magnesium. Others, such as iron, zinc, selenium

and iodine are needed in smaller amounts. As with

vitamins, you can get the minerals you need if you

eat a variety of wholesome foods. Iron and zinc

can be exceptions to that general rule, particularly

for those who do not eat red meat; the same is

true of calcium for those who abstain from dairy

products.

Vitamin and mineral deficiencies tend to be

related to medical problems so for the average

healthy person when it comes to nourishing the

body, always try to get the vitamins and minerals

you need from the food you eat. Food first! If

for psychological ‘health insurance’ you wish to

supplement your diet, you can take one-a-day

multivitamin tablets.

WHERE ARE VITAMINS FOUND AND WHAT DO THEY DO?

VITAMIN A (RETINOL) PROPERTIES

Good for: • eyesight

• growth

• appetite and taste

Signs of vitamin A deficiency:• night-blindness

Good sources of vitamin A: • liver, fish oil, carrots, green leafy vegetables, egg

yolks, enriched margarine, milk products

Recommended daily amount: 800 micrograms

Excess: vitamin A is a fat-soluble vitamin and so

it is stored for a long time in the human body,

especially in pregnancy. An overdose may be

dangerous.

Destroyed by: fatty acids

VITAMIN B1 (THIAMINE) PROPERTIES

Good for:• nervous system

• digestion

• muscles

• the heart

• alcohol-damaged nervous tissues

Signs of vitamin B1 deficiency:• tingling in fingers and toes

• confusion

• difficulty maintaining balance

• loss of appetite

• exhaustion

• weakened powers of concentration

Good sources of vitamin B1:


SESSION 5 SHEET 1

VITAMINSVITAMIN B2 (RIBOFLAVIN) PROPERTIES

Good for: • growth

• skin

• nails

• hair

• sensitive lips and tongue

• eyesight

• protein, fat and carbohydrate breakdown

Signs of vitamin B2 deficiency:• itching and irritation of the eyes

• itching mucous membranes

• itching lips and skin

Good sources of vitamin B2: • liver, fish oil, carrots, green leafy vegetables, egg

yolks, enriched margarine, milk products, milk, cheese, liver, green leafy vegetables, yeast, fish

Recommended daily amount: 1.6mg

Excess: no danger of poisoning as the vitamin

dissolves in water, so excess is passed from the

body in the urine.

Destroyed by: light (this is why milk-cartons are

better than bottles) and alcohol.

VITAMIN B6 (PYRIDOXINE) PROPERTIES

Good for:• preventing skin conditions

• nerve problems

• helping the body absorb proteins and carbohydrates

Signs of vitamin B6 deficiency:• skin inflammation

Good sources of vitamin B6:• bananas, fish, chicken, whole grains

Recommended daily amount: 2mg. Women taking

the contraceptive pill may need more.

Excess: may cause nerve problems in large doses

but current evidence is conflicting with regard to

the maximum safe dose. Discuss this with your

pharmacist if you are concerned.

Destroyed by: the contraceptive pill, roasted or

boiled food, alcohol and oestrogen (the female

hormone).

VITAMIN B12 (COBALAMIN) PROPERTIES

Good for:• making red blood cells

• the formation of the nerves

Signs of vitamin B12 deficiency:• tiredness due to anaemia

• abnormalities of nervous tissue function

Good sources of vitamin B12:• fish, liver, beef, pork, milk / cheese

Vitamin B12 deficiency can arise in strict vegans

because dietary sources of vitamin B12 are animal

in origin. The other main cause of vitamin B12

deficiency is pernicious anaemia.

Recommended daily amount: 1 microgram

Excess: no danger as the vitamin dissolves in water,

so excess is passed from the body in the urine.

Destroyed by: water, sunlight, alcohol, oestrogen

and sleeping pills.

VITAMIN C (ASCORBIC ACID) PROPERTIES

Good for:• the immune defence system

• protection from viruses and bacteria

• healing wounds

• reducing cholesterol content of the blood

• a natural laxative

• cell lifespan

Signs of vitamin C deficiency:• tiredness

• bleeding gums

• slow-healing wounds

Good sources of vitamin C:• citrus fruits - especially kiwi fruit, berries, tomatoes,

cauliflower, potatoes, green leafy vegetables, peppers

Recommended daily amount: 60mg


SESSION 1 SHEET 1

VITAMINSVITAMIN D PROPERTIES

Good for: • strong bones and teeth

Signs of vitamin D deficiency:• unhealthy teeth

• osteomalacia (causes weakening of bones)

• rickets in children

Good sources of vitamin D: • fish oil, sardines, tuna, herring, salmon, milk and milk

products, sunlight (the action of sunlight on the skin allows our bodies to manufacture vitamin D)

Recommended daily amount: 5 micrograms

Excess: this vitamin is fat-soluble so can

accumulate in the body and overdoses are

dangerous.

Destroyed by: mineral oil

VITAMIN E (TOCOPHEROL) PROPERTIES

Good for:• fighting poisons - vitamin E is a powerful anti-oxidant

Signs of vitamin E deficiency:• weak muscles

• fertility problems

Good sources of vitamin E:• nuts, soya beans, vegetable oil, broccoli, sprouts,

spinach, wholemeal products, eggs

Recommended daily amount: 10mg

Excess: there is a theoretical but slight risk of

overdose, as vitamin E is fat soluble.

Destroyed by: heat, oxygen, frost, iron, chlorine

and mineral oil.

FOLIC ACID PROPERTIES

Good for:• production of red blood cells

• essential during the first three months of pregnancy to prevent birth defects such as spina bifida, cleft palate or hair lip

Signs of vitamin folic acid deficiency:• anaemia, red tongue

• abnormalities of nervous tissue function

Good sources of vitamin folic acid:• carrots, apricots, yeast, pumpkin, liver, avocado, egg

yolks, beans, melon, rye and whole wheat, green leafy vegetables

Recommended daily amount: 200 micrograms,

Pregnant women and women planning a

pregnancy should take a daily supplement of 400

micrograms, continued for the first 12 weeks of

pregnancy.

Excess: no danger of poisoning as it dissolves in

water, so excess is passed from the body in the

urine.

Destroyed by: water, sunlight, oestrogen, heat

These recommendations were made by the government in the 1950s in order to help members of the population avoid being unhealthy rather than to actually maximise their health. These recommendations remain the same so you may therefore need to consume more depending on other aspects of your lifestyle e.g. exercise.


SESSION 5 SHEET 2

UNIT GUIDE


SESSION 6 SHEET 1

FIBREHealthy eating doesn’t mean eating less of everything. Here’s something you can actually eat more of - Fibre

Fibre is the name for a special group of carbohydrates. You get lots of fibre from meals that include beans,

brown rice, wholemeal pasta, vegetables and wholemeal bread. So, many Asian, Chinese, Italian, Spanish

and Greek meals can be very good sources of fibre.

Sometimes people think of starchy foods like bread, pasta and rice as being fattening. These foods

especially wholemeal varieties are rich in fibre and provide half as many calories as fat for a given weight.

They are carbohydrate rich foods. They are only fattening if you eat too much and the body will store the

excess carbohydrates as fat.

HOW TO EAT MORE FIBRE:• Try to eat at least 4 thick slices of bread a day,

preferably wholemeal. Other kinds of bread are also good sources of fibre, especially if they are made from wholemeal flour

• Use wholemeal flour instead of white flour when baking

• Eat breakfast cereals. Go for those with ingredients that are wholegrain (e.g. 100% whole-wheat) and avoid sugar coated varieties

• Try using more peas, lentils and beans. Dried beans, such as red kidney beans are very good sources of fibre but make sure you cook them properly. These are cheap and very nutritious

• Use tinned beans more. Most of the fibre is in their skin, so try different ways of cooking them. Cassava, plantain, sweet potato and yams are good sources of fibre

• Brown rice has more fibre than white and it is tastier too. If you have trouble switching to brown rice, pasta etc try mixing brown and white until your taste buds adjust

• Eat more unsalted nuts and dried fruit (eg apricots). Ideal for snacks or you can add them to your breakfast cereal

• Try to eat at least 5 portions of fruit or vegetables each day. As well as providing fibre, fruit and vegetables provide vitamins and minerals


SESSION 6 SHEET 2

SALTOn average we eat about 10 grams of salt a day. That’s two whole teaspoons full. More than half the salt we eat is added by food manufactures during food processing. Less than a quarter is added either during cooking or at the table and the remaining quarter is naturally present in food.

Everyone needs some salt, but most people don’t actually NEED more than 1 gram a day. As long as you

eat a good variety of food, you’ll get plenty of salt without having to add any extra. Reducing salt will

lessen your taste for it.

For some people, eating too much salt can lead to high blood pressure, which in turn can cause heart

disease and strokes. At the moment there is no way of knowing in advance which people are likely to be

affected by salt in this way.

So, if you want to play safe, cut down on the amount of salt you eat.

• Use less salt in cooking - if possible cut it out altogether

• Flavour your food with lemon juice, herbs, spices or mustard instead of salt

• Try to get out of the habit of adding salt to food at the table

• Cut down on salty snack foods like crisps, salted nuts and other nibbles

• If you buy tinned vegetables, buy the ones marked ‘no added salt’

• Cut down on salted meat and fish such as bacon, gammon, salt beef and salted mackerel

• Use less tinned and packet soups. Try making your own soups instead

• Salt substitutes are better than ordinary salt but most still contain some salt and they don’t help you lose your taste for it. Sea salt does contain traces of minerals, which ordinary salt doesn’t but sea salt is no better than ordinary salt for your blood pressure


SESSION 6 SHEET 3

RECIPE ADAPTATIONSPAGHETTI BOLOGNESE

Mince is usually high in fat, unless an expensive brand (ground beef) is bought - turkey mince is a leaner

alternative.

HOW TO REDUCE FAT1. Place the mince in a dry saucepan over a low heat. Stir all the time, to prevent burning, until it browns

2. Throw away all the fat that melts out from the meat after cooking, or alternatively. Leave the meat in the fridge once cooked so that it solidifies overnight

3. Add onions, vegetables, garlic, tinned tomatoes, herbs and spices. Do not add any earlier, otherwise they will absorb the fat

CALORIE COMPARISONMince without draining the fat = 250 calories

Mince with the fat drained = 180 calories

Increase Fibre - use whole-wheat spaghetti

SHEPHERDS PIE

Reduce Fat - cook the mince as above. Do not add any fat (e.g. margarine) to the mash. Use low fat milk.

Increase Fibre - add cooked red kidney beans or cooked lentils and onion to the mince before cooking in

the oven.

Save 180 calories

LASAGNE

Reduce Fat - cook mince as previously described. Make the cheese sauce as above.

Increase Fibre - use whole-wheat lasagne, add more vegetables to the mince.

Save 180 calories

CHILLI CON CARNE

Reduce Fat - cook mince as above.

Increase Fibre - red kidney beans are high in fibre. Serve with brown rice.

Reduce Salt and Sugar - if using tinned kidney beans, wash them well before adding to the mince.

Save 180 calories

CHEESE SAUCE

Reduce Fat - make the white sauce with low fat milk and no fat (blend milk with flour - not ‘roux’ method).

Add medium fat cheese rather than cheddar.

Reduce Salt - add mustard and black pepper and only a pinch of salt

Save 400 - 600 calories per pint

CUSTARD


SESSION 6 SHEET 4

BODY IMAGEDo you agree or disagree with the following statements? Agree Disagree

1. People don’t pay much attention to fat women/men

2. If people are fat they only have themselves to blame

3. There isn’t the same pressure on men to be slim

4. I’d like to put on weight

5. I’d like to lose weight

6. I feel comfortable about my body

7. Thin people are healthier than fat people

8. Thin people are more successful than fat people

9. I want to be thinner to be more attractive

10. I feel less confident when I feel overweight

11. I think more about food and eating when I’m dieting than when I’m not

12. I feel a failure and weak willed when I lose interest in a diet


SESSION 7 SHEET 1

FEELINGS ABOUT FOODHere are a few discussion points.

Do they sound familiar?

Have you ever felt this way?

My whole life seems to revolve

around food. As soon as I’ve

cooked one meal, I have to

think about the next

“ “

The more effort I put into

cooking a meal, the more

upset I get if my family

don’t eat it

“ “

Now there’s just me, I don’t

bother with a proper meal

- it doesn’t seem worth the

trouble

“ “

If I’ve eaten too much,

I feel guilty and bad about

myself“ “

I eat more if I’m

feeling low“

“

My mum used to ply me with food.

Not eating it was a way of rejecting

her values and establishing my

independence

“ “

I enjoy food but often when I’m

eating a big meal people will

make comments. It seems that

women are not supposed to have

a healthy appetite

“ “

I feel like a proper

parent when I make a

hot, traditional dinner

for the children

“ “


SESSION 7 SHEET 2

SELF CONTROLMany diets fail because they focus on food and not on the eating that makes us fat. Often when the diet is over, our weight starts to creep upwards again. To achieve more permanent weight control we have to develop more sensible eating habits.

Outlined below are a number of techniques for self control that are quite easy to learn and can help you eat as you should. The methods are based on how people learn to change their habits. They are certainly not a magic solution but many people

have found them useful.

1. If you have a momentary lapse from your diet Don’t look at it too negatively. Everyone strays from the diet occasionally. One hiccup won’t affect long term weight loss. The important thing to do is to decide what it is you would like, eat it, enjoy it and don’t feel guilty! If you try to deny a craving it is quite possible that you will end up eating twice as many calories by eating other foods.

2. When and where to eat

• Eat your meals at regular times of day

• Don’t do anything else (e.g. reading, watch TV) while you are eating. The distraction is likely to make you eat more

3. Resisting Temptation

• Work out your danger times, for example- when you are cooking meals, in company, bored, or anxious etc.., so that you can be better prepared to deal with temptation. If you are tempted to nibble while making the family meal, keep a low calorie drink beside you to sip instead. If you need to taste food during its preparation, use a small spoon

• If tempted to eat outside your plan, start an activity which makes it difficult for you to eat at the same time (e.g. wash the floor or go for a walk). This is not foolproof but certainly helps

• Don’t leave food lying about within easy reach. Store all food in the kitchen and put all extra food away

• Don’t buy the wrong sort of foods. Always prepare a shopping list. Don’t go shopping when you are hungry

• If you can, prepare meals at a time when you are not hungry

• Make sure you don’t feel hungry if you are going into a situation where you may be offered poor food choices. Eat a low calorie snack beforehand to reduce temptation and desire

• Food is often used as a reward. Could this reward be some other activity e.g. when the children get on your nerves, is an éclair the only answer, or would a soak in the bath be as good?


SESSION 7 SHEET 3

MOTIVATIONMotivation in the early stages of a weight loss regime is often easy. The pounds come off easily and you are proud of your achievements. Your clothes begin to feel looser and you receive compliments. Your energy levels are high because you’re eating the right food. Your complexion looks better and your hair may regain its shine. You are smug and your confidence is boosted.

You wonder why you have left it so long to lose weight. Why don’t all those over weight people out there do something about it - ITS EASY!!

These are some of the thoughts that go through every successful dieter’s mind to begin with and to a certain degree many of the above points are valid. You do feel and look better and this has worked wonders for your confidence.

The problems arise when the body gets used to less food and learns to be economical with it. Now the body is less inclined to lose weight. This does nothing for continued weight loss of your plans for becoming slimmer.

Motivation will become more difficult and you will need to be armed with practical ideas and

solutions.

1. Firstly, before you change your shape you have to change your mind and your attitude. Tasks that are difficult are by definition not easy to complete. You need to have a strong desire to lose weight, otherwise you are wasting your time even thinking about it.

2. Find a motive - a reason for changing Self esteem is very high on the list of motives to lose weight. Looking in the mirror and liking the progress that you see will be a huge motivator

3. Don’t be hard on yourself. Aim to lose an average of 1lb per week for the first month. You may not do it but maintaining your new weight should also be viewed as success. As long as you are not gaining weight the diet is working. Some weeks you will lose nothing even though you have dieted like a saint. It just means the body is alive and functioning and adjusting to your new regime. Don’t keep on weighing yourself just because you feel thinner. You may get a nasty shock. Wait until your regular fortnightly weigh in, which must be at the same time each time in the same clothes. Don’t move the scales as they change according to position and surface of floor

4. Take up a new hobby or interest. This really does work as it takes your mind off food. Boredom accounts for too many lost causes. Better still if it’s a new exercise regime

5. Do reward yourself on achievement or even better, get someone else to provide the reward - new clothes, hair do etc.

6. Don’t try to change everything at once - it will take over your life and make you miserable. Life goes on and you will want to socialise, so become discreet with your diet and don’t become a dieting bore. Learn the selections and memorise your chosen eating regime so that you can be sensible when eating out with friends

One indulgence won’t ruin the diet; it just proves you are normal. Sometimes the body needs food and it will tell you, sometimes in between meals. You may have to give in to a sweet food item and it’s bound to happen, but do try to keep a bag of fruit with you for that sweet craving. You will still lose weight if you are not 100% loyal to the diet. Do the best you can.


SESSION 7 SHEET 4

FOOD LABELSEXPLAIN THE LABELS

Each pack contains

256 3.1g 4.8g 1.4g 1.1g19%7%7%4%13%

Calories Sugar Fat Saturates Salt These arethe amountsof salt etc.

in theserving

This is thenumber of

calories perserving

This shows the percentage of your GuidelineDaily Amounts in a serving.

of your guideline daily amount

Example from Healthy Living Chicken salad sandwich pack.


SESSION 8 SHEET 1

CONCLUSION

Good luck, happy eating and keep at it. It’s not going to be a quick fix but it will be worth it in the end.

We must conclude our eight session course by emphasising again the aims of these group sessions. They have helped:

• To identify eating habits resulting in weight gain

• To learn self control techniques and apply them when necessary

• To gradually change our eating habits to suit our lifestyles

• To make better informed choices of healthier options

• To make some positive changes in our lives by starting to exercise

If you have made all of these changes, you

will continue to see a gradual weight loss

over the next few weeks. Try not to slip

back into bad habits and focus more on the

following tips to help you to maintain your

new improved eating pattern.

• Weigh yourself no more than once per week

• Beware of fat, sugar and empty calories

• Keep exercising - build up slowly and safely

• Walk tall - good posture makes you look good

• Escape - treat yourself to some space (with a book, in the bath)

• Take care of your skin

• Continue to plan your menus

• Don’t skip meals and always have breakfast.

• Congratulate yourself on the progress you have made

• Have a food treat once per week

Cellulite is Toxified Fatty Deposits. It is caused by: Bad circulation, bad nutrition, stress, age, gravity, blocked bowels and blocked lymphatic drainage.

Plus S-Dace - The five factors that determine good health (Stress, digestion, adsorption, circulation and elimination).

Circulation - Exercise improves circulation, helps blood become oxygenated and clears waste from the body more quickly.

Nutrition - Avoid stimulants e.g. sugar, caffeine, nicotine, which will impair the absorption of vitamins and minerals that keep the body working efficiently. Avoid sugar, fatty foods and refined foods that clog up the system.

Eat more raw foods and drink more water.

Take a multivitamin tablet with iron each day if you are in doubt about getting the right amount of vitamins and minerals.

Stress - Get rid of it - It floods the nervous system with toxins.

Age - You are only as old as you feel - get positive.

Gravity - We become clogged at the base of our bodies because we stand too much. Lie down more often or better still, do a shoulder stand!! Turn everything upside down and upset the gravity problem. Pilates and yoga help to rebalance the body.

Blocked Bowels - Drink more water, eat less refined foods, sugar and junk, eat more fruits, vegetables, fibre and do more exercise.

Blocked Lymph - Drink more water, reduce or cut out tea and coffee and chose a herbal remedy to help cleanse the system.

Extra help - Start each day with hot water with a slice of lemon - it improves the digestion and tones the liver.

Body brush your skin daily - remember the skin is the third kidney of the body - keep it clean and free from dead matter.


SESSION 8 SHEET 2

QUESTIONNAIRE1. What do proteins help to do in the body?

2. How often should we be eating throughout the day?

3. Which food group do we get ‘energy’ from? Fats Carbohydrates or Proteins.

4. True or false, food labels show the ingredients in order of how good for you they are.

5. Wholegrain foods, are they simple or complex carbohydrates

6. How many litres of water should you drink a day?

7. On average, how much exercise should you take part in a week?

8. Unhealthy teeth and a weakening of bones can

be caused by a deficiency in which vitamin?

Vitamin E, Folic Acid or Vitamin D?

9. Name 3 ways to make a spaghetti Bolognese healthier.

10. True or false, white rice has more fibre than brown rice?

session 1 sheet 1 what is diet?€¦ · calories and bmr bmr (basal metabolic rate) can be worked...

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