Getting started with calories - Salford Royal NHS Foundation Trust

Transcription

University Teaching Trust
Getting started
with calories
Community Weight
Management Team
© G15060502W. Design Services, Salford Royal NHS Foundation Trust, All Rights Reserved 2015.
Document for issue as handout. Unique Identifier: CS40(15). Review date: June 2017.
Getting the most from your calorie allowance
l You have been given a daily
calorie allowance. If you
eat around this number of
calories every day you will
lose weight
l You can ‘spend’ your calories
how you like. You choose
which foods you want to eat
and no foods are ‘banned’.
But if you choose healthier
foods that are lower in fat and
sugar, you will be able to eat
a larger amount of food for
the same number of calories.
This will help you feel fuller
for longer and make losing
weight seem much easier.
Choosing healthier options
will also provide your body
with all the nutrition it needs
to work properly
l Try to spread your calories
evenly throughout the day.
Don’t go for more than four
or five hours without eating
anything, even if it’s only a
small snack, such as fruit or
a yoghurt. This will stop you
from getting too hungry and
making poor choices. It will
1
also keep your body nourished
with a regular source of
energy and nutrients
l Don’t try to speed up your
weight loss by eating less than
your allowance. If you eat too
little you will get very hungry
and you will be more likely
to make unhealthy choices
later. Eating too little can also
encourage your body to hold
on to its fat stores - exactly
what you don’t want! It can
also cause your metabolism
to slow down making it more
likely that you will regain any
weight that you lose
l You can ’save’ your calories
for a special event. For
example, if you have a
celebration coming up, you
can eat 200 to 300 fewer
calories for a few days before
or a few days after, allowing
you to eat slightly more on
the day. You shouldn’t save
any more than 300 calories
per day though, or you risk
eating too little for good
health and steady weight loss.
Conversions
Also, this ‘budgeting’ should
only be done short-term, for
example, over a week. You
can’t start saving calories
now for Christmas!
1oz = 28 grams
1tsp = 1 level teaspoon = 5ml
1Tbsp = 1 level tablespoon = 15ml
l With a little practice,
counting calories can be a
very flexible way to help you
lose weight. If you have any
questions that aren’t covered
in this booklet, please feel
free to ask one of your
healthcare team for advice
Your calorie allowance
to lose weight is:
3tsp = 1Tbsp
1 cup = 8 fl oz = 240ml
1 pint = 2 cups = 16 fl oz = 568ml
Using a ‘food diary’ to
help you lose weight
Your ‘food’ diary’ is a very
useful tool for successful
weight loss:
l It lets you see exactly where
your calories are going
l It shows up any areas
where you could be making
healthier choices
l It can help with motivation you might think twice before
eating that chocolate cake if
you know that you have to
write it down
l It provides a record of your
progress
© G15060502W. Design Services, Salford Royal NHS Foundation Trust,
All Rights Reserved 2015. Document for issue as handout.
Unique Identifier: CS40(15). Review date: June 2017.
2
General healthy eating guidelines
Why count calories?
If you are currently gaining
weight it indicates that you
are consuming more calories
than your body requires. This is
easily done, if you consume just
100 calories per day more than
your body needs, over a year
this would mean a weight gain
of around 10lb (5kg).
When you are trying to lose
weight it is useful to have an
understanding of the amount
of calories in the food and
drink you consume. To lose 1lb
of body weight in a week you
need to reduce your calories
by around 500-600 calories per
day. This can be done by food
alone or a combination of food
and exercise. Other ways to
achieve this include:
lReduce portion sizes
lChoosing low fat / sugar
options
lReduce the frequency of
certain foods e.g high fat /
sugar snacks
3
Give as much detail as
possible?
Be specific about the type of
food (e.g. white / brown / rye
bread) or the way it was cooked
(e.g. boiled / fried / poached
egg). Notice whether salads
are served with a dressing, or
if sandwiches contain butter or
mayonnaise etc.
Include portion sizes too: either
record the weight from the
packet or try to judge using
houselhold measures, such as
one teaspoon, one cup, one
handful.
Review your diary
At the end of each day or each
week, take a few minutes
to review your diary and see
where you have made good
choices and where you might be
able to make improvements.
l Eat three meals a day,
including breakfast. If you
want a snack, try to make
healthy choices rather
than resort to high-fat and
sugary snacks (see the snack
suggestions on page 14 for
ideas). You will feel fuller for
longer and have more energy
l Spread your meals and snacks
evenly over the time you are
awake - don’t go too long
without eating anything. You
are more likely to make poor
choices if you are very hungry
l Switching to lower-fat or
sugar-free versions of your
favourite foods and drinks is
an easy way to save lots of
calories. Choose lean meats
and low-fat dairy foods
l Try to drink six to eight glasses
of water a day. Drink alcohol
in moderation. Aim to have
at least two or three alcoholfree days a week
l Following the plate model
(page 5) will help control
your portion sizes and ensure
that your meals are balanced
l Aim for at least five servings
of fruit and vegetables a day,
and try to eat a range of
colours (purple, red, orange,
yellow, green, white).
Different colours mean
different nutrients
l If you use pre-packed or ready
meals try to choose ones with
less than 5% fat, which means
less than 5g fat per 100g. The
exception is oily fish, such as
salmon or mackerel, which
you should try to include once
or twice a week
4
Balanced Meals: The Plate Model
/4 PLATE =
1
Protein source
Meat, poultry, fish, eggs,
cheese, yoghurt, milk,
beans, lentils, chick peas,
nuts, soya, quorn, tofu
Vegtables and salad
Fruit
The majority of vegetables and
salad are so low in calories that
it is not really worth counting
them, although you should still
write them down in your ‘Food
Diary’ to help you keep track
of how many servings you are
eating.
One portion of fresh fruit
is around the size of your
cupped hand and contains
approximately 50-60 kcals, e.g.
/2 PLATE =
Vegetables, salad
or fruit
Following the plate model will help
you to control your portion sizes and
ensure that your meals are balanced
5
/4 PLATE =
1
Starchy foods
Bread, potatoes, pasta,
rice, breakfast cereal,
cous cous, chapattis,
noodles, yams, crackers,
crispbread, plantain
›a whole grapefruit;
›2 kiwi fruits, 1/2 large banana,
3 small plums, 2 satsumas or
tangerines; 10-12 grapes;
Bread, rice, potatoes,
pasta and other starchy
foods
1
›a medium sized apple, pear,
orange, nectarine, or peach;
›8oz/224g strawberries or
raspberries;
All bread, rice, pasta and other
grains (e.g. barley, couscous,
bulgur, millet) contain around
100 kcals per 1oz/28g dried
weight. Wholegrain and white
grains have about the same
number of calories.
›3oz/84g blueberries;
›8oz/224g melon;
›5oz/140g pineapple or cherries ;
› 1/2 mango or papaya
Food
Amount
Calories (kcas)
Potatoes
per 1oz/28g / 1 egg size potato
20
Baked potato, with skin
7oz/200g raw weight / size of your fist
150
Sweet potatoes
per 1oz/28g
25
6
Meat, fish, eggs, beans and other non-dairy protein
Milk and dairy foods
Food
Amount
Calories (kcas)
Food
Amount
Calories (kcas)
Skinless Chicken breast
per 5oz/140g raw weight
160
Hard cheeses e.g. cheddar / cheshire
per 1oz/28g
120
Lean Rump steak
35
Edam
per 1oz/28g
95
Rump steak
250
per 1oz/28g
90
Pork or Lamb chop
70
Soft cheeses e.g. brie, camembert,
goat’s cheese, mozzarella
Lean mince (beef, pork)
50
Cream cheese
Luncheon meats
per 1oz/28g
90
Back bacon
per rasher, raw
85
Regular, per 1oz/28g
Light
Extra-light
125
60
35
Cottage cheese
per 1oz/28g
30
Corned beef
per 1oz/28g
61
Milk
Pork sausage, grilled
per average sausage
160
Cod, Haddock, Plaice
120
Full-fat, 1 pint/585ml
Semi-skimmed
Skimmed
385
270
195
Sole
140
Yoghurt
Halibut
180
Regular, per 150g pot
Low-fat, per 150g pot
140
90
Salmon
150
Fromage frais
Regular, per 200g pot
Low-fat, per 200g pot
225
100
Trout, Tuna
120
Mackerel
180
Sardines
140
Shrimp / Prawns
140
Eggs
Small
Medium
Large
70
80
95
Dried beans
per 1oz/28g dry weight
Lentils, split peas
Nuts, most types, salted
7
Seasoning and flavourings
Food
Amount
Calories (kcas)
Herbs and spices (fresh and dried),
mustard, vinegar
Unlimited
0
Sugar and honey
per teaspoon
20
Sweetners
0
100
Fat-free dressings
0
per 1oz/28g dry weight
95
Full-fat butter and margarines
per teaspoon
46
per 1oz/28g
180-200
Oils (including olive oil)
per teaspoon
40
Low-fat spreads
per teaspoon
15
8
Easy meal suggestions to get you started
300 kcal breakfasts
300 kcal lunches
l Smoothie made from 25ml
skimmed milk; 1 small banana,
100g fresh or frozen berries, 2
tsp honey and 1 tsp wheatgerm
(optional)
l 1 slice wholemeal toast with 1 tsp
low-fat spread and 1 large boiled
or poached egg. Plus a 60g pot
diet fromage frais or 1 serving of
fruit
low-fat spread and 1 Tbsp peanut
butter. A 60g pot diet fromage
frais and 1 serving of fruit
l 2 slices wholemeal toast or 2
toasted crumpets, with 2 tsp lowfat spread. Plus 1 serving fruit or a
60g pot diet fromage frais
low-fat spread and 220g / half a
large tin baked beans
l 1 slice grilled lean back bacon,
1 large poached or boiled egg,
grilled or microwaved mushrooms
and tomatoes, 1 slice wholemeal
toast with 1 tsp low-fat spread
l 40g All Bran / Branflakes /
Cornflakes / Special K / Porridge
Oats etc. with 200ml skimmed milk
and 1 serving of fruit
Want more?
Add one or more of the
following for an extra
50 kcals each:
l28g wholegrain / high
fibre cereal
l2 grilled turkey rashers
l150ml unsweetened
fruit juice or 1 serving
of fruit
l60g baked beans
9
l Ready-made meal or sandwich
(under 300 kcals and aim for less
than 5% fat) with unlimited salad
or vegetables
l 1 can soup (under 200 kcals per can
and 5% fat) with 1 slice wholemeal
bread and 1 serving of fruit
l 1 wholemeal pitta bread filled
with green salad leaves, cherry
tomatoes, cucumber, sliced onion,
5 black olives, 28g diced feta
cheese, fat-free salad dressing to
taste. Plus 1 serving of fruit
l 100g can pink salmon in brine,
drained and mixed with salad
leaves, sliced peppers, cucumber,
tomatoes, and spring onions,
tossed in a fat-free dressing. Plus
6 pieces melba toast or 1 small
bread roll. Plus 1 serving of fruit
l 275g (raw weight) jacket potato,
cooked and served with 2 Tbsp
low-calorie coleslaw and 50g
wafer-thin ham and unlimited
salad
Want more?
Add one or more of the following
for an extra 50 kcals each:
lIncrease portion of rice or
pasta by 15g (uncooked
weight)
l1 serving fruit
l30g ready-to-eat apricots or
prunes
l1 slice wholemeal bread
l1 large banana
l1 yoghurt (less than 100 kcals)
10
400 kcal lunches
400 kcal main meals
l Ready-made meal or sandwich
(under 400 kcals and aim for less
than 5% fat) with unlimited salad
or vegetables
l 125g tin sardines or mackerel in
tomato sauce or brine with 2 slices
wholemeal toast and unlimited
salad
l 2 grilled low-fat sausages with
120g low-fat oven chips and 4
Tbsp of baked beans. Unlimited
vegetables
l 275g (raw weight) jacket potato,
cooked and served with 220g /
half a large tine of baked beans.
Plus unlimited salad or vegetables
and 1 serving of fresh fruit
l 60g (raw weight) rice (150g
cooked weight) or pasta (120g
cooked weight) cooked and
cooled. Mix with chopped
unlimied salad and 1 Tbsp low-fat
mayonnaise mixed with 1 Tbsp
natural, fat-free yoghurt or fat-free
dressing. Add 50g wafer-thin ham
or 3 Tbsp tinned mixed bean salad.
Plus 1 serving of fruit
l 1 pack boil-in-the-bag cod steak
in parsley sauce, 150g boiled
new potatoes, and unlimited
vegetables. Plus, 1 low-fat
chocolate mousse and 180g
sandwiches or raspberries (fresh,
frozen or tinned in juice)
l 2 slices wholemeal bread or 1
bagel, pitta bread or bread roll
with 2 tsp low-fat spread and any
one of the following:
›100g prawns plus 1 Tbsp low-fat
mayonnaise
›100g wafer-thin ham, turkey
or chicken with mustard and
unlimited salad
›60g tuna or salmon with 1 Tbsp
low-fat mayonnaise
›28g low-fat cheddar cheese and
unlimited salad
›56g low-fat soft cheese and
unlimied salad
Plus 1 serving of fruit and a 60g
pot diet fruit fromage frais
11
l Cook 60g (dry weight) pasta or
spaghetti and mix with 1 Tbsp
pesto. Sprinkle with 1 Tbsp
parmesan cheese and serve with
unlimited vegetables or salad.
Plus, 1 serving of fruit
l 150g roast chicken (no skin) with
100g boiled potatoes fat-free
gravy (vegetable water thickened
with gravy granules), and unlimied
vegetables. Plus 1 scoop low-fat
ice cream or a low-fat dessert
(under 100 kcals)
l Beat together 2 eggs and 2 Tbsp
skimmed milk. Dry fry chopped
mushrooms then pour in the egg
mixture. When nearly cooked, add
30g half-fat cheddar cheese. Serve
with unlimied salad and 1 slice
wholemeal bread
l Portion of vetagble curry (see
recipe on page 14) with boiled
rice (60g raw weight, 150g cooked
weight). Follow with half a can
low-fat rice pudding
12
500 kcal main meals
l 125g lean steak, grilled or a
quarter-pounder veggie burger.
Serve with a 200g jacket potato, 1
tsp low-fat spread, 100g peas and
unlimited vegetables or salad with
2 tsp low-fat mayonnaise. Plus 1
low-fat yoghurt
l Serve one of the 300 kcal recipes
(beef stew, page 15, Cheesy Baked
Cod, page 18) with a 200g (raw
weight) jacket potato. Plus a
60g pot diet fromage frais with a
portion of sugar-free jelly or half
a 200g tin of fruit in juice and 1
scoop of low-fat ice cream
Want more?
Add one or more of the following
l60g boiled new potatoes
lExtra rice / pasta (see lunches)
l1 serving fruit
lExtra 60g poultry, 40g red
meat, or 90g fish
l175ml glass wine or 1/2 pint
lager
13
Under 50 kcal snacks
100 kcal snacks
l Serve one of the 400 kcal recipes
(Rosemary and Lemon Chicken,
page 16, Turkey Stir Fry, page 17),
with unlimited salad or vegetables.
Plus a serving of calorie-free jelly
and either a 60g pot diet fruit
fromage frais or a serving of fruit
or a pot of ready-made, low-fat
custard
l Sugar-free jelly
l 55g ready-to-eat apricots or prunes
l Sugar-free ice pops
l 1 large banana
50 kcal snacks
l 115g low-fat flavoured cottage
cheese
l 1 packet of sugar-free mints
l 10 unsalted almonds
l 1 serving fruit (see page 5)
l 1 toasted crumpet with 1 tsp lowfat spread
l Marinate 150g salmon steak in 1
Tbsp sweet chilli sauce or Teriyaki
sauce. Grill and serve with 30g
(dry weight) rice or couscous or
120g new potatoes and unlimited
salad or vegetables
l 250ml bowl vegetable soup (see
recipe on page 14)
l 1 rye crispbread with a low-fat
cheese triangle
l 2 crispbreads with low-fat
hoummous
l 1 small low-fat cereal bar
l 8 carrot sticks with 30g salsa dip
l 1 treat size / fun size chocolate bar
l 3 celery sticks with 60g low-fat
cottage cheese
l 1 2-finger Kit kat
l 1 sachet of low-cal soup
l 1 medium slice malt loaf with lowfat spread
l Low-cal hot chocolate drink
l 50g strawberries or raspberries
plus 2 Tbsp 0% fat Greek yoghurt
l 2 morning coffee biscuits
14
Recipes
Vegetable Soup (50 kcals per serving)
Beef Stew (serves 4, 300 kcals per serving)
Wash, peel and chop a range of vegetables you like (e.g. potatoes, carrots,
swede, celery and leek) and place in a pan with enough water to cover. Add a
400g tin chopped tomatoes and bring to the boil. Simmer until vegetables
are cooked, adjust the seasoning and either blend or keep chunky to your
personal preference.
Pre-heat oven to 170°C / 325°F / gas mark 3. Chop 2 onions, 3 celery sticks, 2
leeks, 2 medium carrots, 2 medium parsnips, and 2 medium potatoes into
large chunks. Spray a non-stick pan with cooking spray and add 500g lean
braising steak, cubed. Cook until the meat is sealed and browned. Transfer to
a casserole dish and add 450ml beef stock, vegetables, and 1 tsp mixed herbs.
Cook for 21/2-3 hours in the oven.
Vegetable Curry (serves 4, 100 kcals per serving)
You can use any vegetables in this curry - these are just suggestions.
Peel and chop 1 large onion, 1 tsp garlic, 1 tsp ginger, 450g butternut
squash / pumpkin. Chop 1 medium courgette, 1 medium red pepper, and
1 small cauliflower. Mist a large non-stick saucepan with cooking spray, add
all the vegetables and cook for 2-3 minutes. Add 2 Tbsp curry powder and
stir well, then pour in the contents of 2 x 400g tins chopped tomatoes and
3
/4 pint vegetable stock. Cover and simmer for 40-50 minutes or until the
vegetables are tender.
When the meat is tender, adjust the seasoning and serve. Note, you can also
cook this stew in a slow cooker for 6-7 hours. You can add any combination of
vegetables you like.
Add a large handful of chopped coriander leaves,
season to taste and serve with rice, pitta bread or couscous.
15
16
Rosemary and Lemon Chicken (serves 4, 410 kcals per serving)
Turkey Stir Fry (serves 1, 410 calories)
Peel 950g potatoes, cut into wedges and pre-boil for 2-3 minutes. Drain. Preheat the oven to 220°C / 425°F / gas mark 7. Put 8 medium, skinless chicken
thighs, 2 onions, cut into wedges, and the potatoes into the bottom of a
roasting tin.
Thinly slice 3 spring onions, 1/2 pepper (any colour), 1 carrot, 2 celery sticks,
and 125g mushrooms. Cook 40g medium egg noodles according to the
package directions. Meanwhile, heat 2 tsp stir-fry oil or vegetable oil in a
non-stick wok or large non-stick frying pan, add 100g turkey, cut into strips,
and stir-fry for 3-5 minutes. Add the vegetables, 1 clove garlic, crushed, a
generous pinch of Chinese 5 spice powder, 2 tsp soy sauce and 2 tsp of
sweet chilli sauce. Cook for 3-4 minutes, adding a little water if needed. Drain
the noodles and add them to the pan, mix and serve. Note, you can use any
vegetables you like for this recipe.
Pour over 2 Tbsp of olive oil, 6 cloves of garlic, sliced (or 3 tsp chopped garlic),
and 2 tsp dried rosemary or mixed herbs. Cut 2 unwaxed lemons into
wedges, squeeze over the chicken then add the wedges to the dish. Cover and
cook for 30 minutes.
Uncover and turn the chicken. Cook, uncovered for a further 15-20 minutes
until browned and cooked through.
17
18
Alcohol and drinks
Cheesy Baked Cod (serves 2, 290 kcals per serving)
Pre-heat the oven to 180°C / 350°F / gas mark 4. Arrange 2 x 150g skinned,
boneless cod fillets side by side in a shallow ovenproof dish.
Slice 2 tomatoes and chop 4 spring onions and arrange on top of the fish.
Add a pinch of mixed herbs and 65g grated, half-fat cheddar cheese to 125g
low-fat plain fromage frais, then spoon over the fish and sprinkle a further
10g grated, half-fat cheddar cheese over the top.
Bake for 25-30 minutes, until golden. Note, you can use any white fish for this
recipe.
Drinks can contain a lot of
calories, usually from sugar.
A can of cola has 140 calories
and 7 tsp of sugar but no
nutrients. Swapping a can of
cola for a glass of water every
day would be enough to lose
14lb or a stone over a year.
200ml glass of fruit juice 80 calories
284ml/half pint skimmed milk 90 calories
Semi skimmed 130 calories
Full fat 190 calories
200 ml Cordial with water 40 calories
Water or sugar free cordial 0 calories
200ml smoothie 100-150 calories
Average/ medium full fat cappuccino
200 calories
Average/medium skinny cappuccino
100 calories
Average black coffee with skimmed milk
25 calories
Pint of lager/ bitter 180 calories
25ml spirits( gin, vodka, Bacardi, brandy)
55 calories
Vodka and diet coke 55 calories
250 ml white/red/ wine 170 calories
Vodka and coke 125ml white/red wine 85 calories
275 ml bottle of Alcopop 200-250 calories
Alcohol in small amounts can
have slight health benefits
but too much can be harmful
to your weight loss and
overall health.
It is also an appetite
stimulant and can lead to you
feeling hungrier and eating
unplanned snacks / meals.
Try to use a low calorie mixer
with your alcohol to make it
last longer e.g.
19
Calories in drinks
155 calories
20
Recipe websites which include nutritional content
Notes
http://www.tescorealfood.com/recipes/inspiration/
healthy-recipes.html
www.allrecipes.co.uk
(look under ‘healthy’ or ‘low fat’)
http://www.goodtoknow.co.uk/recipes/healthy-eating
http://www.deliciousmagazine.co.uk/recipes
(look under ‘healthy’ or ‘low fat’)
www.weightlossresources.co.uk
(sign up for large recipe database)
21
22
© G15060502W. Design Services
Salford Royal NHS Foundation Trust
All Rights Reserved 2015
This document MUST NOT be photocopied
University Teaching Trust
Information Leaflet Control Policy:
Unique Identifier: CS 40 (15)
Review Date: June 2017
For further information on this leaflet, it’s references and sources
used, please contact 0161 206 6002
If you need this interpreting please telephone
Copies of this information are
available in other languages
and formats upon request.
In accordance with the
Equality Act we will make
‘reasonable adjustments’
to enable individuals with
disabilities, to access this
treatment / service.
Email: [email protected]
Salford Royal operates a smoke-free policy.
For advice on stopping smoking contact the Hospital Specialist Stop Smoking Service
on 0161 206 1779
Salford Royal NHS Foundation Trust
Stott Lane, Salford,
Manchester,
M6 8HD
If you would
like to become a
Foundation Trust
Member please visit:
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as to how this document
could be improved in the
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Getting started with calories - Salford Royal NHS Foundation Trust

Transcription

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