Video: Fermented Tomato Ketchup
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Get the recipeRecently the issue of new portion size guidelines has hit the headlines. The idea is to achieve a better understanding of portions in order to tackle obesity. But is it really the best approach or should we be taking a step back and simplifying things. Here I explain my thoughts.
New guidelines on portion sizes have been released by the British Nutrition Foundation this week in an attempt to get people to eat less in order to manage the obesity epidemic that’s currently gripping the nation.
It’s been estimated that we eat around 200-300 calories too much, on average, each day and by managing our portions we could help to reduce this. The guidelines involve using our hands or simple utensils in order to measure portions of different foods and then keep track of the number of portions of those food groups across the course of the day.
Some examples of the portion sizes include:
Then, from each food group, it’s suggested we eat:
When it comes to portion sizes, it’s definitely something we should be considering. Gradually over the years, the sizes of crockery and ultimately our portion sizes have increased quite dramatically and this may have something to do with our expanding waistlines and all the health issues which are associated with being overweight or obese. So, if we can have a rough understanding of the portions we should be aiming for, this can certainly be helpful.
However, this is only part of the issue; there are other problems too such as our intake of fat, sugar and processed foods, plus our lack of nutrient-rich, fresh foods and our sedentary lifestyles.
Now, back to the issue at hand. Let me explain my thoughts when it comes to managing portion size, in light of the new guidelines:
Number 1, regardless of what’s on your plate, if you’re keen to make a conscious change to your diet this New Year, my advice is to consider how you eat. In the busy world we live in (where electronic devices are often central to everything), we often eat quickly, on the go, or in front of a screen without giving it much thought. These practices are actually thought to be detrimental and could be affecting our weight.
When we eat slowly, we chew better. This means we get the most from our food (in terms of nutritive value but also enjoyment!), but we’re also much more likely to feel satisfied before it’s too late and we’ve eaten too much.
Being relaxed whilst we eat is also important. Whilst our parasympathetic nervous system is more dominant (our ‘rest and digest’ mode), funnily enough, as the name suggests, this means our digestion will be more efficient. This can help protect against unwanted symptoms or discomfort that can often crop up soon after eating.
Whilst it’s useful to think about how much food you’re consuming; (great mountains of anything isn’t going to be good!) and so the new guidelines can act as a good starting point, I do believe we should have more emphasis on what we are eating rather than how much. Some potential flaws to consider when it comes to the new guidelines are as follows:
Although the list isn’t exhaustive of course, it perhaps doesn’t set the best example. Protein, dietary fibre and sources of healthy fats are vital for helping to keep us feeling fuller for longer and if we pick the right size, portion size should come more naturally.
Whilst January is the time many of us want to make positive changes to our diet and lifestyle, fad diets or more extreme measures often aren’t the way to go. If we have to measure, weight and tally up the calories of every food or drink item we have in a day, this could soon become tiresome and we’re much more likely to fall off the bandwagon – I’m sure many of us can vouch for that!
Small changes can make a big difference to how you look and feel. By eating slower you will start to identify sooner when you’re starting to feel full and therefore when it’s time to stop eating. So, why not try this out?
Did you know that thirst can also be confused with hunger in many cases? Aim to drink at least 1.5l of water throughout the day and see if it helps to reduce the urge to overeat or snack.
Finally, if you struggle to cook fresh why not start small and just try to cook a different meal at least once a week until you get more used to it. Cooking new meals 3 times a day might be a bit much to get your head around initially.
Sufficient planning is one of the best kept secrets when it comes to weight loss. Plan your meals, list all the fresh ingredients you’ll need, head to the shops and be determined not to deviate! This way you’ll be less likely to pick up convenient extras, which can easily scupper your new found healthy eating regime.
Ultimately we need to listen to our bodies. Unfortunately starvation diets don’t work and if we deny ourselves proper food, skip meals or swap in too many alternatives that aren’t satisfying, eventually your body will resist in one way or another and you will be much more likely to revert back and end up worse off.
Eat sensibly when you’re hungry, feel the benefits of moving more and aim to eat more like our ancestors rather than too many things out of a pack!
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Ready to try something new? Watch Emma's recipe video for a delicious Fermented Tomato Ketchup!
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