Following the Eatwell plate will give you the best possible eating plan for good health. It’s more about what you can eat than what you can’t. In fact, nothing is banned. It gives you the flexibility to choose the foods you enjoy and include things like chocolate, crisps and cakes now and then. Even the odd glass of wine or a beer is fine.
When watching your weight, you also have to plan the amounts of food you eat. It’s not just the quality, the quantity matters too. Everyone is different but as a rule, most people will lose weight if they eat or drink between 1,500 and 1,800 calories (kcal) a day.
Remember, this is not a crash diet. Weight loss should be slow and steady. Women tend to need fewer calories than men, so if you’re female, choose 1,500 calories (kcal). If you’re male, choose 1,800 calories (kcal).
One person’s idea of a normal portion is often quite different from someone else’s. If you’re having a larger amount, it could be a double or triple portion, so it would count as two or three. Five portions a day from the fruit and vegetable group is a minimum and you can aim for 6, 7, 8 or even more. They are low in calories and full of goodness. Any vegetables are fine, as are most fruits.
Nothing should be banned in a weight loss plan, but foods from the ‘high-fat/high-sugar foods and alcohol’ group provide a lot of calories with little else. Think of these as foods to be enjoyed occasionally, rather than as everyday necessities. Although there is a limit to the amount of foods in this group you can have each day, you could save this up over the week if you prefer – having none on one day and more on another. Many people find they eat differently at weekends or when eating out, so this way you can keep your indulgences ‘up your sleeve’ for those times when you really need them.