Weight Management

Successful weight management means a long-term commitment to a healthy lifestyle focused on eating healthy foods and keeping physically active in a way that is sustainable and enjoyable.

• Choose a variety of foods including plenty of breads, cereals, fruit and vegetables; moderate amounts of low fat dairy foods and lean meats or alternatives; and small amounts of polyunsaturatedor mono-unsaturated fats and oils.
• 'Hunger' is the best guide - eat when you feel hungry and stop when you are full. Be aware of eating when you are bored or eating out of habit, rather than when you are hungry. Keep a food diary to find out when this may be happening.
• Some foods should be eaten occasionally rather than everyday. These include many takeaway foods (especially those that are deep fried). Pies, chocolate, sweets, pastries, biscuits, cakes and chips. It is OK to enjoy these foods once in a while.
• Aim for at least 60 minutes or more of moderate intensity physical activity on most, if not all, days of the week for weight loss. 30 minutes of walking and 30 minutes of lifestyle activities should be the aim.
• Choose a variety of foods. Aim for at least 20 different food items or ingredients daily. It has been shown that food variety has a direct correlation with nutritional value.

Try these delicious meal ideas to help get you started or try the 7 day plan below:

Breakfast

• Wholegrain cereal topped with low fat milk and fresh, canned or dried fruit.
• Wholegrain muffin spread with apricot fruit spread and topped with banana.
• Fruit smoothie made from fresh or canned fruit, low fat milk and yoghurt.

Lunch

• Wholegrain salad sandwich, roll or wrap with lean meat or canned fish in spring water followed by a
• tub of low fat yoghurt.
• Creamed corn, tuna and asparagus wrapped in mountain bread served with salad.
• Baked potato topped with cottage cheese, fresh herbs and salad and a piece of fresh fruit.

Dinner

• Stir-fry made with lean beef or skinless chicken breast and lots of vegetables, served with rice or
• noodles.
•  Pasty made with grated vegetable and lean mince meat wrapped in filo pastry basted with low fat
• milk.
• Lasagne sheets layered with spinach, ricotta cheese, lentils, canned tomatoes and a combination of
• other vegetables, top with tomato based pasta sauce and low fat mozzarella cheese.

An Accredited Practising Dietitian can provide expert dietary advice on weight management, which is tailored to individual needs.

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