When there are so many diets to choose from and so much advice to be taken on the subject it can be hard to work out which will work best for you and your body.  And so we all know that the most fundamental rule to lose weight, which forms the foundation of all diet plans, is simply that we must eat less food and so consume less calories.  So while you can pat yourself on the back for steering clear of biscuits, pizza and cake and eating only the very healthiest selection of wholemeal pasta, vegetables and lean meat, the fact remains that if you are eating too much of those good foods, you can still be consuming too many calories!

Whether you are simply continuing a healthy eating plan which incorporates all food types or just starting out on a weight loss plan and dramatically altering your eating habits, being aware of your portion sizes makes it much easier for you to lose weight in a healthy and nutritionally balanced way, and is the key to steady and maintained weight loss.

But in a world where everywhere we turn, food has become “super sized” it is easy to lose sight of what a healthy portion of food is.  In fact research has shown that the average portion size has increased by as much as 5 times in the last 30 years.  And because over time we have come to expect larger meals and see them as the standard, it is easy to feel deprived if we eat less. So how can we work out just how much we should be eating?

There are things that you can do to help your portion control. We have all heard about Liz Hurley’s habit of using a child size plate as her own version of the diet plate!  She claims that it tricks her brain into thinking she has eaten more food. And while this might at first seem odd, it actually backs up the findings of a recent study showing that when we are served larger portions we will continue to eat long after our body tells us we are full.  Whereas when we are served smaller portions of the same food we will feel just as satisfied.

Diet plate from SlimmingSolutions

A lot of people find it most challenging to control the amount of food they eat when they are eating out.  While “small” options for take away coffees or soft drinks can seem tiny in comparison to the larger sizes available, they are actually more than adequate to satisfy your thirst or caffeine craving.  Do not be tempted by them because they seem to represent better value for money – the small saving is not enough to justify the extra calories you will be consuming!

When eating in a restaurant or any other situation where you have absolutely no portion control, do not feel that you have to finish every scrap of food on your plate. Learn to listen to your body and recognise when you are full, and stop there!  While you begin to re-train your brain into recognising this feeling and re-program your stomach to expect smaller meals, there are other ways to help you control your portion sizes.

Drink water or herbal tea to help combat any initial desire to eat larger meals – remember that it is only out of habit, your body’s expectation for its usual larger portions and not a real hunger.

Using tools like a smaller plate or a portion control plate, such as the diet plate, can help you stick to controlled portions simply and without having to use guesswork or have the inconvenience of weighing out food.

One of the benefits of using the diet plate is that it uses very clear guidelines on the surface of the plate to illustrate how much of each food group should be on your plate – a more sophisticated version of Liz Hurley’s method.  In this way you can eat things like carbs, which we all know can be extremely calorific when eaten in large quantities, without worrying that you have blown your diet.  And statistics show that when we don’t exclude certain foods from our diet we are far more likely to maintain our figure in the long term.

Steak

A study published in The American Journal of Clinical Nutrition showed that a woman’s diet that included red meat lost more weight than if eating the matching calories but little beef. One reason being the protein in a lean cut of steak helps you keep muscle mass during weight loss. Muscle burns more calories than fat, meaning you will discard more stubborn bulge.

Eggs

This popular breakfast ingredient can shave off inches from all over. Studies from the Louisiana State University at Baton Rouge found that women who ate a low-calorie diet consisting of an egg with toast and jelly every morning lost twice as many pounds as the women that ate only a bagel with the same amount of calories but no eggs. This shows, egg protein is singularly satisfying, making it less likely to eat throughout the day.

Lentils

These beans can assist with banishing belly bloat and cut down your belt size. Packed full of protein and soluble fiber, lentils can balance blood sugar levels and hinder insulin spikes that cause your body to invent excess fat, primarily in the abdominal area.

Pomegranates

The fruit is low in calories and gets top marks for taste and nutritional content. All thanks to a healthy dose of folate, fiber and disease-deterring antioxidants.

Chilies

Some like it hot, and that’s a good thing. Eating spicy food will boost your metabolism, all thanks to a compound in chilies called capsaicin; this helps the body maintain burning extra calories for 20 minutes after you eat them. One bonus is that it is outright painful to gorge on a plate of chilies, making you eat slower. This will then allow your brain sufficient time to register that you are full which will stop you from overeating.

Quinoa

Eating quinoa offers a simple way to ward off the munchies. The grain is teeming with fiber (2.6 grams per 1/2 cup) and protein to keep you humming and hunger-free for hours.

Parmesan

Women who had one serving of whole milk or cheese daily were less likely to gain weight over time, a study in The American Journal of Clinical Nutrition finds. Dieters who ate lowfat varieties of dairy did not experience the same benefit. Why? Whole dairy may contain more conjugated linoleic acid, which could assist in the fat-burning department. And since Parmesan is so flavorful, you only need a few sprinkles to gain maximum flavor without compromising its pound-shedding power.

Your 20’s can be a disorganized whirlwind of working hard, playing even harder and lack time to look after yourself properly. Staying late at work when you’re building your career and the usual drunken nights out with your friends don’t leave a lot of time to prepare a healthy and balanced dish for a lot of us.

In your 30s, you have to deal with various commitments – such as taking your career to the next level or starting a family – so again, eating the right foods for your age might not be the focus point in your mind.

In your 40s, you have to acknowledge the aspect of what you can do to brace your body for the future – there’s wrinkles to be kept at bay and bones to be strengthened, so your diet should take a different focus altogether.

Luckily for you, we have done the hard work for you and assembled an effortless guide on how to eat right for your ‘decade’. Hopefully these will help you stay healthy whatever your age, whatever you’re up to!

For your chaotic 20s:

When in your 20s, eating healthily can be far-fetched priority on your long list of things to do. According to The National Diet and Nutrition Survey, a high percentage of women in this age band failed to meet the suggested daily intake of several key nutrients, including calcium, folic acid and iron. Only 4% of women aged 19-24 meet the 5-a-day target for fruit and veg.

Many ‘twenty-somethings’ get into bad habits of neglecting breakfast, which means they miss out on a key opening to up their fibre intake. A low fibre intake can result in an increase the risk of bowel disease later in life.

Because our bones are still growing up to our late 20s, it’s also really important to squeeze in calcium at this stage to reduce the risk of developing osteoporosis as an adult.

People in their 20’s also have a tendency to eat lots of salty and sweet foods (our dual Doritos and chocolate addiction come to mind) which can in turn lead to increased blood pressure and put you at risk of developing heart disease later in life.

Eat right for your age:

Up your intake of:

• Fibre: The best way of doing this is just to make time for breakfast everyday. A great start to the day is fortified wholegrain cereal with semi skimmed milk and a glass of fruit juice. This combo doesn’t take long to prepare and will provide you with a high dose of fibre and several key vitamins to make you feel ready for whatever the day brings!
• Calcium: To get your required amount of calcium, you need to eat 3 servings from the dairy group each day (1 serving = 200ml milk e.g. 1 small pot yogurt or 30g of cheese). If you don’t eat dairy products, get your calcium by drinking drinks such as Tropicana calcium-enriched Orange Juice.

Lower your intake of:

• Salt: Check nutritional content on the back of the pack before you buy ready meals or sandwiches – aim for a main meal should be no more than 2.5g salt (and no more than 6g a day).
• Sugar: Although there is no universally agreed recommendation for each individual’s daily sugar intake, the World Health Organisation and the Food Standards Agency say that no more than 200-250 calories (or 10%) should come from processed sugar, including sugar found in fruit juice. One bowl of cereal may contain a quarter of your daily sugar allowance and a single can of Coca-Cola contains eight teaspoons of sugar – so keep an eye on the amount of treats you have!
• Microwave meals: The two baddies above make a regular appearance in microwave meals (75% of salt in our diet is provided by microwave meals and processed foods) so even though they are convenient, try not to rely on them – they are quick fixes and definitely no investment in your health.
• Alcohol: try not to jump on the bandwagon too frequently, your recommended daily allowance is 2-3 units, so make sure you alternate your drinks with a glass of water and eat before you go out.

Busy bee 30s:

When you’re in your 30s you need to start investing in your body’s future and easing up a bit on some of the bad habits you may have picked up in your hectic 20’s. A diet rich in antioxidants will help protect against problems such as Alzheimers, heart disease, certain types of cancer and cataracts.

If you’re thinking about starting a family, your diet will be most important. For example, folic acid is especially important for women planning to become pregnant, because it helps to prevent against threatening diseases such as spina bifida which can cause paralysis.

Eat right for your age:

Up your intake of:

• Exercise: In your 30s it’s easy to still take your good health for granted, and exercise is often a case of “tomorrow” rather than today! But as we grow older, good nutrition and regular exercise should become even more important – now is the time to invest in your future good health. Obviously exercising will also help you look great and feel fabulous!
• Antioxidants: Fruit and vegetables are the best source of antioxidants – don’t give yourself any excuse to miss your 5-a-day minimum. For maximum benefit, vary the fruit and veg that you choose.
• Folic Acid: Sources of folate include oranges, dark green leafy vegetables and fortified breakfast cereals (these often also include iron).

Lower your intake of:

• Caffeine: Swap your morning coffee for a healthy cup of decaffeinated tea, packed with antioxidants. Research suggests decaffeinated green tea can lower the risk of cancer and heart disease and may also boost your metabolism.

WOMEN IN YOUR 40s PLUS…

Trustingly you will have already put in the foundation for a healthy middle age by eating well and exercising regularly during your 20s and 30s! But this is still not the time to get slack with your good habits! Even those skinny minnies can find it harder to shift weight when they reach their 40s, and excess weight can increase the risk of health problems like osteoarthritis, heart disease and diabetes.

By delaying fixing the problem will just make things worse and will make exercise that bit harder – the sooner you tackle any excess weight the better!

One in four women in their 40s have low iron stores, which can cause them to feel tired for no reason, so it’s vital that you up your iron intake if you want to enjoy an active life.

There is some good news for 40+ ladies though: alcohol (in moderation) can help to keep the heart healthy, hurrah! Don’t exceed safe guidelines though, particularly with home-poured measures. We know from experience that these can way exceed professional measures, without you even realising!

Eat right for your age:

Up your intake of:

• Exercise: Yep, still important now, just as it was when you were younger! After the age of 40, the metabolic rate (the speed at which the body burns calories) drops. However, the drop is very slight – the main cause of the dreaded “middle-aged spread” is lack of exercise. So there’s no excuse!
• Iron: The best sources of iron are liver and lean red meat, so try to get at least two portions of red meat twice a week. Huge portions aren’t necessary – about 100g is enough. If you’re veggie or vegan, eat lots of green leafy veg and choose a fortified breakfast cereal instead.      

Lower your intake of:

• Calories: As your metabolism slows down, you don’t need to give your body the same amount of fuel, because it doesn’t use up nutrients in the way it once did. If you carry on eating like you did in your 20s, your body will store too much, mostly as fat!

We are continually told that chocolate makes us fat, but these chocaholic celebs such as Roxanne Pallett, Kate Garraway and Keira Knightley, are living proof that you can gorge, and still have a svelte figure. So to help you revel in choccy treats, we’ve improvised a special diet that permits you to eat it with every meal, and lose weight at the same time. If you stick to the 1,250 calorie-a-day plan for three weeks, you could lose up to half a stone. From the following you just have to choose 1 breakfast, 1 lunch and 1 dinner each day, and grant yourself an extra 300ml of skimmed milks to have in drinks.

Breakfasts

• 1 slice of wholegrain toast topped with 1 tbsp chocolate nut spread. 1 small sliced banana  and a handful of blueberries.
• 7 tbsp of Coco Pops with skimmed milk, plus 1 small banana and 1 kiwi.
• 1 apple and 1 small glass of fresh orange juice, 1 small bowl of Chocolate Ready Brek made with skimmed milk.
• 2 tbsp of unsweetened muesli with strawberries, 1 tbsp chocolate chips and skimmed milk.
• 1 bowl of fresh fruit salad with 1 pot of low-fat natural yoghurt, 1 Nestle Fitnesse Chocolate Bars.
• A mug of hot chocolate made from 3 headed teaspoons of drinking chocolate and skimmed milk.
• 1 slice of cantaloupe melon with 1 kiwi and a handful each of strawberries and blueberries.
• 1 scrambled egg with two grilled tomatoes and a large serving of button mushrooms, cooked in low cal spray oil. Plus 1 Sainsbury’s Chocolate Chip Brioche Roll.

Lunches

• 1 wholemeal pita bread with half a tub tzatziki (Greek yoghurt) and vegetable crudités, plus 1 Kiwi and 1 Curly Wurly.
• 1 toasted wholegrain bagel with 2tbsp low-fat soft cheese and sliced tomato. Plus 1 kiwi and 1 Cadburys chocolate mini roll.
• 2 slices of wholegrain bread filled with a handful of prawns, 2 tsp reduced low calorie mayo and salad, 1 Walnut Whip.
• Large salad with 1 small can of tune in water. Plus 1 slice cantaloupe melon and 1 Fry’s Turkish Delight.
• 1 jacket potato with ½ jar of salsa and salad. Plus a bowl of raspberries, 1 Tunnocks Milk Chocolate Tea Cake.
• Large salad with half a ball of reduced fat mozzarella and half a small avocado. Plus a bowl of strawberries and 1 orange, 1 small pot chocolate mousse.
• Omelet cooked in low cal spray oil, made from 2 eggs, 1tbsp skimmed milk, 2 slices lean ham, 1 tomato and 3 tbsp grated reduced-fat cheddar served with salad. 1 small nestle Milky Bar.

Dinners

• Veggie fajitas made using 2tsp sunflower oil, chopped vegetables and Cajun seasoning. Serve with two flour tortillas, 1 tbsp each of salsa, low fat crème fraiche and reduced-fat grated cheddar cheese and salad. 5 Cadburys mini eggs.
• Prawn kebabs made by mixing a small pack of tiger prawns with 1tsp each of honey, olive oil and lemon juice, then pushing the prawns onto skewers and grilling until cooked through. Serve with 8 tbsp of cooked brown rice and salad. 1 Malteasers Hot Chocolate Malt Drink.
• Roast vegetable salad, made with three slices of aubergine, 1 sliced courgette, half a pepper and a handful of cherry tomatoes roasted in 1 tsp olive oil and topped with half a small ball of reduced-fat mozzarella grilled. Serve with a 10cm piece of granary baguette and salad. 1 small box of smarties.
• 1 grilled cod fillet with a jacket potato, 1 tbsp of low fat crème fraiche and steamed veg. 1 Sainsburys Chocolate Crepe.
• Spaghetti Bolognese made from 100g extra-lean minced beef, button mushrooms and half a jar of low-fat tomato sauce. Serve with 1 small portion of wholemeal spaghetti, 1 tbsp parmesan and salad. 2 milk chocolate fingers.
• Chicken stir-fry made using low-cal spray oil, 1 skinless chicken breast, Chinese five-spice powder, half a small bag of stir-fry vegetables and 1 tbsp reduced-salt soy sauce. Serve with 1 layer of cooked whole-wheat noodles. 2 finger kit-kat.
• 1 grilled small lean rump steak served with 1 grilled tomato, 1 large serving of button mushrooms, cooked in low-calorie spray oil and salad. 1 crunchie.

We all love chocolate and some need to have it everyday. Kiddies chocolate bars will give you the satisfaction of getting your chocolate fix, but try not to snack on them all day.

Health

When you begin looking for the best diet plan to bring you to your goal weight, you will likely come across some pretty wild ideas and suggestions.  From fad diets to high protein diet meal plans and virtually everything in between.

This article is going to focus on the pros and cons of high protein diet meal plans.  These types  of diet generally recommend that the dieter increase the protein intake daily to between 30-40%  of the overall calorie intake.  This diet regimens and meal plans are designed to be the total opposite of what most people consider to be a good diet.

There are several spinoffs of these types of diets but they all have the same basis on calorie intake from proteins.  Many people consider high protein diets to also be low carb diets aswell.  Some of the foods you will have to cut out or limit on these diet plans are:

*Pastas                                                                                                                                                                                        *Sugars                                                                                                                                                        *Potatoes                                                                                                                                                       *Cereal                                                                                                                                                      *Bread

Low carb high protein diets work because instead of relying on the carbs that have been consumed to burn the calories it works on actually burning the fat because of the lower carb intake.  Recently people are realizing that this dietary modifications are beneficial and do not cause the harm it once thought to. 

The Good to High Protein Diet Meal Plans

• You will feel full quicker and the feeling of satisfaction with the amount of food you ate will last longer.
• You can still eat the foods that are high in protein without being penalized, like many other diets.
• You can eat low carb veggies for example, Brocolli and tomatoes.

The Bad to High Protein Diet Meal Plans

• Some of these diets will require you to limit your carb intake drastically which can be unhealthy.
• Cutting back on some of the fibre rich foods that also have carbs can limit the amount of fibre you are getting daily.
• Be cautious when choosing your high protein diet because many of the plans will suggest you consume a larger than healthy amount of fats daily.  This has the potential to elevate the risks for some cancers and high blood pressure.

Here is a sample meal plan for a diet high in protein: 

Breakfast     *Steak and your choice of egg                                                                                                                                                                *Coffee or tea (one cup, no milk)

Lunch                                                                                                                                                                                                              *Pita pocket loaded with tuna salad                                                                                                                                                            *Almonds (keep it on the smaller serving size)

Dinner                                                                                                                                                                                                                  *Broccoli and caulifower mixture with broiled salmon                                                                                                                                                                *Glass of seltzer water

A little something extra to tie you over                                                                                                                                                            *Scoops of peanut butter                                                                                                                                                                    *mixed nuts

As you can see just because you have decided to use a high protein diet meal plan to help you lose weight it doesn’t mean you have to have flavourless food.  Although your options will be limited you can still eat a variety of healthy foods that will surely satisfy your hunger needs.

I’m usually a stickler for counting calories and trying to follow a calorie controlled diet but, recently have let things go.

I simply can’t resist Ice-Cream in the warmer weather but I almost fainted yesterday when I saw how many extra calories I was consuming with every bowl of luxury ice-cream I’d been tucking into.

My solution was to find a lower calorie alternative.

Emma – Slimming Solutions Staff

Luxury Ice Creams V Sorbet Alternatives

I’ve also compiled a list of “Celebs” favourite ice-cream flavours.

The Jonas Brothers:

Kevin - Rocky Road

Joe – Chocolate Marshmellow

Nick – Cotton Candy

Jackie Chan – Chocolate

Elvis Presley – Peach

George W Bush – Pralines and Cream Ice Cream

Jake Gyllenhaal – Chunky Monkey

Natalie Portman – Carvel Ice Cream Cake

Ice-cream contains carbohydrates – slimmingsolutions.co.uk is a stockist of Carb Blockers that work by neutralising the starch (and therefore calories) in carbohydrate rich foods.

I’ve just returned from my summer holiday in Italy and managed not to put on one ounce despite all the tempting Pizzas and gorgeous Italian Ice-Cream on offer. What did I do? Before I jumped on the plane I compiled a list of ice lollies under 100 calories so I could indulge in 1 (or 3) each day! As for the Pizza - I always ordered a large salad, and shared the Pizza with my friend and made sure I took my Carb Blockers before each meal!

Here is my list of lollies for all to also indulge in:

1. Mini Milk (Strawberry or Vanilla)                  1 Lolly (24g)  -  31 kcal
2. Ribena Blackcurrent                                      1 Lolly (55ml)  -  43 kcal
3. Rocket                                                              1 Lolly  -  44 kcal
4. Bassett’s Refreshers                                    1 Lolly (40ml)  -  47 kcal
5. Rowntrees Fruit Pastilles                              1 Lolly (65ml)  -  58 kcal
6. Walls Twister                                                    1 Lolly (80g)  -  76 kcal
7. Walls Solero Orange                                       1 Lolly (96ml)  -  77 kcal
8. Nestle Fab                                                          1 Lolly (57g)  -  82 kcal
9. Tropical Fruit Starburst                                    1 Lolly (93ml)  -  94 kcal
10. Orange Calypso                                                1 Lolly – 100 kcal

Acai Berries

These are fairly new, popping up in different smoothies and teas.  Bruno explains, “Its called a berry, but it doesn’t belong  to the same family, botanically speaking”.  This pseudo-berry is different because it seems to have “monounsaturated fatty acids, which are good for you”.  Acai berries also have been shown to have anti-inflammatory properties, but don’t toss your ibuprofen just yet – it’s probably still your most effective bet for pain relief.

Cranberries

When you think of cranberry juice, urianry-tract infections probably come to mind. In addition to antioxidants this oungent berry has been shown to be very effective in promoting a healthy urinary-tract. ”It prevents E.coli [the bacteria that causes most urinary-tract infections] from attaching to tract”, says Bruno. So when you can drink cranberry juice or take a supplement you shouldn’t have to worry about that annoying little infection.

Raspberries

These tasty berries are packed with fibre and antioxidants, and their leaves provide additional value.  Red-raspberry leaf has been used in herbal medicine for a long time. “It has been used to help women strenghten the uterus during pregnancy and to help prevent miscarriage”, explains Bruno. So if you’re pregnant or planning on getting preganant, speak to your doctor about adding some raspberry tea to your diet.

Blueberries

Due to it’s dark colour, this juicy berry has the greatest amount of natural antioxidants and therefore has been linked to preventing different cancers. But it’s not just blueberries that do the trick.  “Antioxidants in general help to prevent oxidation, which is what damages various cells”, explains Bruno “its fairly well established that when you increase your antioxidant intake you can reduce your risk for certain types of cancer as well as heart disease”.

Goji Berries

In Asia, they have been used for ages to treat a wide array of ailments including skin rashes, poor vision and diabetes.  “Research suggests that they seem to have some advocacy in lowering both blood pressure and cholesterol levels”, Bruno explains.  “They have some very nice cardivascular properties”.  Although you won’t see this berry in the produce or aisle or in the freezer section, it’s commonly found as a supplement and in various teas.

Strawberries

Jennifer Garner introduced this sweet treat to her daughter Violet.  In addition to having fibre and antioxidants, strawberries are rich in lycopene. ”They’ve been shown to be beneficial in preventing breast cancer, colon cancer and prostate cancer. They’ve also proven to be really effective in helping to promote cardivascular health”, according to Bruno. Diets rich in Lycopene can reduce the risk of heart disease and other cardivascular ailments.

Bilberries

These are European blueberries.  Although you may not see them in your supermarket, they are available as supplements. Bilberries are recommended for people with poor vision. “There have been studies showing that they are protective against macular degeneration”, says Bruno. WW2 pilots used to swear by this berry, saying it helped thier night vision, and now science backs it up. If you’re having trouble seeing at night, ask your doctor about this supplement.

Berry Smoothie                                                                                                                                      1 cup strawberries

1 cup raspberries

1 cup blueberries

1 banana

1 1/2 cups of skim milk

11/2 cups of vanilla frozen yoghurt

1 cup crushed ice

Blend all ingredients together until smooth.

Garnish with a strawberry, serves 4.

Credit: Closer Magazine

According to New Magazine many celebs have credited eating a diet of fresh, natural food for keeping them in shape.  Fitness buddies Madonna, 49, and Gwyneth Paltrow, 35 have followed fresh food diets in a bid to maximise their nutrient intake and keep them looking young.  But as fresh food rapidly loses its goodness once it’s been picked or killed, is it really worth the extra cost and inconvenience? Alex Shalet, a nutritional therapist at health shop chain the NutriCentre, says fresh is best for your diet – but only if the food is really fresh.  “Unless you buy fruit and veg within one or two days of it being picked, fresh could be the worst option,” he says.  “In comparison some canned and frozen produce is better for you, and today’s hectic modern world it’s not always possible to source the best fresh foods so it may be a case of picking and mixing.”  Here looks at the advantages and disadvantages of fresh, canned and frozen food, to help you decide what’s best for your body.

Fresh food

We’re forever being told of the virtues of fresh food, so you’d think it was better for you than canned or frozen, right? Not necessarily. Fruit and vegetables, for example, start losing nutrients as soon as they are picked. By the time they work their way onto supermarket shelves, then sit around in your fridge, the nutrient content could have been reduced as much as 75 per cent. “Some fruit and veg is flown in from other countries or stored in ships,” says Alex. “It isn’t subjected to as much preservation as canned or frozen food, but it does taste better.” Despite the gloom, he believes fresh is still best, as long as it is really fresh. And that’s exactly how fans of the raw food diet – such as Demi Moore, 45, – have been said to work their eating plans. “Some of the box schemes, where you can get local, seasonal, organic produce delivered to your door, are very good.” Says Alex. Or better still, you could grow your own produce. Alex’s bottom line is that all food, including meat and fish is better fresh. But he admits “We live hectic lifestyles and we work long hours, so it’s not always possible to find the freshest food we can.

Canned Food

Channel Hayes, 20, is a big fan of tinned tomatoes, which she uses to make tomato soup. And she’ll be pleased to know that buying the canned variety over fresh could be great for her skin. “Plant-based antioxidants are great for your health, and they are undamaged by the canning processed which can involve high levels of heat says Alex. “Also, if you heat tomatoes, you actually liberate the Lycopene in them, making it easier for your body to absorb. Lycopene, an antioxidant, helps your skin by protecting you form UV radiation.” Tinned fish may seem like a convenient way to eat seafood, but it lacks the essential omega-3 fatty acids needed for good heart and brain health. “if you freeze fish it will affect the taste but not the omega-3 content.” Says Alex. “Canned fish like tuna or salmon isn’t high in omega-3 because of the heating process involved. Canned fish is still ok, but as it also tends to come in salt, oil or brine, it may not be great for your diet.” In fact, many tinned foods are mixed with salt or sugar to preserve them and add taste. “Excess sugar has been linked to many different diseases, particularly heart disease, obesity and diabetes,” says Alex. “It rots your teeth, too. Salt is linked to blood pressure issues. People consume way too much salt in the form of Sodium Chloride and not enough potassium, the opposing mineral. They balance each other out – fruit and veg is high on potassium.” Because canned food has usually been heated at a high temperature to kill off bacteria nutrients can often be destroyed. Also, the plastic coatings on the inside of cans have been linked to cancer and male fertility problems, as they contain compounds which mimic the female hormone, oestrogen. On the upside, canned food is convenient and cheap, plus it lasts for ages. What’s more, pulses like kidney beans and chick peas are difficult to prepare if you don’t buy them in a can as you have to soak them overnight. “Plus, you’d eat pulses mainly for their protein and fibre and canning shouldn’t alter these.” Says Alex. He advises taking a good multi-vitamin supplement to ensure you get all the nutrients you need. “My argument is no matter how good your diet is, you do have an increased requirement for certain nutrients that you may not be getting, if you buy a supplement you know what level of vitamins and minerals your getting.”

Frozen Foods

As the face of frozen food supermarket Iceland. Kerry Katona, 27, will be pleased to know that frozen food can be better than fresh. “Frozen veg is frozen within hours of picking and you can’t compete with that.” Says Alex. “If you’re not worried about flavour then frozen is very good. Personally, I do buy a lot of my food frozen. It is nutritionally better than most fresh foods as nutrients are locked in when they’re frozen. When frozen foods have been compared to fresh in studies, they have fared better.  Plus, it’s cheaper and more convenient.” Alex’s only concern is that freezing can damage the enzymes in foods that fans of raw food diets rave about. Theses enzymes are said to help improve your digestion which, in turn can help guard against food sensitivities. “Also, if you have frozen food that you need to defrost, like berries, the ice crystals break down and take some of the berries with them. There ‘s a potential to lose some nutrient content.” As for meat and fish, Alex says it is a matter of taste rather than nutritional content. “I tend to buy fresh, organic meat, because you know where it has come from, it’s more natural and its in tune with how we should be eating.

Credit: New Magazine

As stated on Closeronline, as the start of summer is ever drawing closer (isn’t the weather glorious!) It’s time to make a fresh start! Have you ever considered ditching meat in favour of a tasty veggie diet? Closer online believe more people should take the time to discover the possibilities and benefits of vegetarian cooking. It’s not all lettuce leaves and carrot sticks you know!

A Vegetarian Diet

From tasty morsels for sharing at barbecues and picnics, through to every day meals for friends and families, or cheap meals under a fiver – vegetarian food has something for everyone! In the meantime, brush up on your nutrient know-how with myth busting facts about a balanced vegetarian diet…

Iron

• Research has shown that vegetarians are no more prone to iron-deficiency than meat-eaters.
• Even those who dont eat meat get a whopping 86% of their iron from vegetarian sources.
• Iron is found in leafy green vegetables, pulses, wholemeal bread, dried fruit and pumpkin seeds.

Muscle building protein

• We need eight different types of amino acid – the building blocks of protein. Most veggie sources don’t include all eight but don’t worry – your body keeps a pool of the amino acids it needs. So just eat a variety of different high protein food throughout the week.
• Good protein sources are pulses (beans, lentils, peas and chickpeas), nuts, seeds, grains, dairy products and eggs.

Vitamins

• Find Vitamin A in carrots and spinach, peppers, watercress, and apricots.
• Find Vitamin B12 in eggs, dairy products and fortified plant foods, breakfast cereals, and herbal soft drinks.
• Catch up with your Vitamin D intake in dairy products. It’s also produced by the action of sunlight on the skin!

Freshen up your ingredients

Liven up your dishes and try out some different ingredients!

Aacado and Artichokes – dive into new fruit and veg! Avacado is great mashed with chips, used in veggie sushi or made into guacamole. Artichokes are fabulous on pizzas, in risottos and tossed into salads! There’s no end of possibilites.

Tofu: As well as having a high protein content, tofu also contains calcium, iron and vitamins B1, B2 and B3. Tofu can be marinated, stir-fried, deep-fried, sauteed, cubed and oven roasted with herbs. Once cooked and flavoured it can be added to salads or casseroles.

Spinach: Fresh, tinned or frozen it’s all good stuff. A good source of iron. Throw it into curries, salads or pasta dishes.

Lentils: A cheap tasty ingredient, ignore the past jibes lentils have suffered and used in dhal, put lentils in salads, green lentils in lasagna and soups.

Veggie Mince: Veggie alternatives to mince, sausages and burgers are well established in the market place, and are usually made from tofu, soya, pea or wheat protein  or mycoprotein. Use in a traditional shepherds pie, chilli or BBQ.

Chick peas: Tinned varieties are convenient and quick. They soak up herbs and spices beautifully – making a speedy nutritious curry or main ingredient in houmous with lemon and garlic.

Herbs and Spices: Stock up your cupboard with lovely herbs and spices – cumin, pepper, coriander, cinnamon, paprika, basil and sage will all add another dimension to your cooking!