- NUTRITIONAL WELLNESS
- KNOW YOUR SERVING
- BODY SMART
- MEAL PLANNING
- TIPS & TRICKS
- UNDERSTANDING FOOD LABELS
Eating a balanced and low-calorie diet is possible without dieting. The South African Food based dietry Guidelines show you what is important when you are making your food choices. Nothing is forbidden – portion sizes and the right choices are what matters. As a basic guide: The bigger the food segment, the more frequently you can make choices from this segment. Our tip: Download the guidelines, print it out and hang it up in the kitchen
The trick with water
When dieting it is important to drink water – ideally 2 to 3 litres a day or more. Drink water or mineral water, e.g. Nestlé PURE LIFE – this quenches your thirst without adding any extra inches on the hips. Water contains no calories. Fruit and herbal tea and fruit and vegetable juice spritzers are also good options.
- You will automatically think about whether you are really hungry and want to eat something.
- You will fill up your stomach and your meal portions will naturally become smaller.
- You will remind yourself of your good intention to “lose weight”.
This will make you feel full
Foods which will fill you up more quickly include grains & potatoes, in addition to vegetables & fruit They contain fibre, fill your stomach and make you feel full for longer. Focus particularly on the low-calorie food group vegetables & fruit – as often as you can. Food scientists and medical professionals recommend eating at least two portions of fruit and three portions of vegetables a day – raw, lightly cooked or as a juice. Vegetables and fruit can be included in any meal and are also ideal as a snack between meals. You can eat plenty of potatoes, bread, cereals, pasta and rice – mainly whole wheat – with every meal, but no more than three times a day.
This is a good way to motivate yourself.
Strong willpower and concrete realistic goals will help you to achieve your target weight. Set yourself a target to wear last year’s beach outfit in a month’s time. It is important that you don’t set your targets too high, otherwise you will quickly become frustrated and your motivation will be badly affected. 0.5 to 1 kilo a week is realistic and achievable.
How to cut down
Milk, dairy products and cheese provide high-quality protein, among other things, and calcium for strong bones. Eat around 2-3 portions a day, ideally low-fat. You can cut back with meat products. You should eat a maximum of 2-3 portions of meat per week, no more than 2-3 portions of sausages (together approx. 300-600g) and eggs, including bread and other baked products, three times a week. We also recommend eating saltwater fish once or twice a week. When buying spreads and cooking fat, look for high-quality plant margarine and oil, sunflower oil. Our bodies need the vital fatty acids in these foods to produce hormones, for example, and to develop cell walls. Two tablespoons a day are enough to provide the required nutrients. It’s also fine to enjoy sweet and salty treats from time to time without feeling guilty. You can consciously integrate sweet and salty food into your diet – but watch the portion sizes.