practical tips to save time, money and reduce food waste>
Qualified Dietitians are experts in food and nutrition. There degree and training is based on studying health, nutrition, diseases e.g. diabetes or Coeliac, food allergies, food intollerances and nutrient drug interactions in great detail and they have to complete long, supervised hospital placements in order to put their knowledge into practice. The advice they offer is based on evidence which has been thoroughly researched. Unlike, some other food professionals a degree in dietetics cannot be brought over the internet.
Do you think bigger portions are better value for money?
Bigger portions = more calories = weight gain = disease, so eat less and move. Bigger portions are not good value for money because they cost you more in terms of your long term health!
If you live alone consider freezing fresh food, to save time and money
Grate hard cheeses and pop them into the freezer and use for baking or hot foods e.g. omlette, toasted sandwiches, pie toppings, on baked potatoes
Freeze bread for toasting or tunr into breadcrumbs to use for pie toppings
Cook meals or lunches in batches and freeze them into smaller containers
Use a spatula to scrape out all the mixture from the bowl when baking, to reduce food waste
Plant based protein sources
Proteins within the body break down into amino acids that help the body grow and repair. Our hair, skin and muscle are all made from the protein we eat. Animal sources and three plant sources soy protein, quinoa and quorn contain all the essential amino acids required for good health and are therefore, said to be a ‘complete protein’. Other plant sources lack one or more of the essential amino acids and are not a complete protein source however, eating a variety of plant based proteins each day gives you all the essential amino acids you need. The average man needs approx. 55g of protein per day and the average woman requires approx. 45g protein per day or 0.75g of protein per kilo of body weight.
Meat free protein sources include; Pulses 8g of protein per 3 tablespoon serving, Soya beans 8g of protein per 100g serving of Tofu, Quinoa 8g of protein per 185g per serving or 5 tablespoons when cooked, Nuts 8g protein per 30g serving, Seeds 7g protein per 30g serving, Quorn 11g protein per 100g serving, Eggs 14g protein per two medium eggs, Dairy 8g protein per 30g cheese, Cereals and grains 3g protein per slice of wholemeal bread, fish 25g protein per 140g serving of baked fish.
Reducing calorie intake when eating out
– Eat before you go to a social gathering or buffet
– Avoid drinking fluids with your meals because this will make you feel full quicker and hungry shortly afterwards
-Opt for boiled rice instead of fried rice
-Choose tomato based sauces rather than creamy or butter ones
-Ask for bread without fat e.g. Naan breads without butter or opt for a on buttered chapatti instead
-Choose grilled or baked chicken, meat or fish dishes
– Drink plenty of water in between your alcoholic drinks, add low calorie mixers e.g. soda water, tonic water, diet soft drinks to your alcoholic drinks
– Remember alcohol is a stimulant
– If having a dessert, halve the calories by sharing it (Choose fruit desserts, rice puddings, fruit cakes or reduced fat desserts, instead of cream filled cakes or chocolate)