5 eat-right tips

1. Fat is not a no-no

Fats are a necessary component of many systems in our body. The two main fats in the blood are triglyceride and cholesterol. They attach themselves to proteins, called lipoproteins, so that they can travel through the bloodstream. Cholesterol carried by low-density lipoprotein (LDL) increases the risk of heart disease, but cholesterol carried by high-density lipoprotein (HDL) lowers the risk.

Saturated fat and trans fats are ‘bad fats’ that tend to raise LDL, while research suggests that ‘good fats’ raise HDL. A fat-free diet deprives your body of the good guys that protect you against heart disease, diabetes and some forms of cancer.

Fat also stimulates feelings of satiety and satisfaction, so deprivation leads to grumpiness and bingeing. Many fat-free foods contain high levels of sugar to make them more satisfying, so check the labels. Sometimes the regular option (in moderation) is better that the fat-free one!

TIP: Your total fat intake should be less than 25–35% of your total calories per day. Reduce saturated fats (mostly from animal sources – dairy products and meat – and coconut and coconut oil) and trans fats (convenience foods, pies, fries, biscuits, cakes and white bread).

2. Not the Devil's avocado

Avos are high in monounsaturated fatty acids (good fats), vitamin E, B, fibre and potassium. A study found that people with a moderately high level of cholesterol experienced a significant decrease in their total and LDL cholesterol and an 11% increase in healthy HDL cholesterol after they followed a diet that included avo.

Bananas are also an excellent source of potassium, vitamin B6 and soluble fibre. Potassium-rich foods lower blood pressure and soluble fibre helps to lower cholesterol and improves the functioning of intestines. Bananas also contain tryptophan which is used by the brain to make serotonin, the feel-good hormone.

TIP: Instead of cutting these out, eat them in moderation: avo = 190kJ; 1 medium-sized banana = 440kJ. For a complete meal, add avo to fat-free cottage cheese and eat with Ryvita.

3. To Atkins or not to Atkins

Yes, if you want to lose weight you need to control your portions of carbs, but leaving them out entirely is not a good idea. They provide energy and make you feel satisfied after a meal, so if you cut them out you’ll eventually feel exhausted and unhappy.

Cut out refined, over-processed starches that are filled with empty calories and are sky-high on the Glycaemic Index. Instead of white bread, eat wholewheat Provita or rye crackers, and instead of white pasta, choose wholewheat. One portion carbohydrate (the equivalent of two Ryvita or three Provita) = 336kJ.

TIP: What about popcorn and rice cakes? These are high in fast absorbable carbs, which play havoc with insulin. The plain, air-popped popcorn is a lesser evil, but who eats popcorn without salt, flavourant or butter (that comes with extra calories, sodium and additives)? Enjoy popcorn as a treat, but stick to unrefined carbs.

4. Don't ban those forbidden foods

Ice cream, pizza, cake, biscuits, chocolate...the list is endless. But who wants to fee deprived? The key is to know you daily kilojoule limit, be mindful of what you eat and enjoy a treat in moderation.  If you absolutely have to have pizza, share it with a friend and pair it with a salad.  If you are craving ice cream, buy a single scoop and enjoy every last bit of it. If you eat sensibly most of the time, an occasional treat won’t see you banished to diet purgatory.

TIP It seems like hard work, but keeping a food diary to track what you eat for one month can help. By being conscious of the KJ value of your food for a while, you’ll be better able to judge the value of your food in future. For assistance with kJ values, use The New Complete Kilojoule Carbohydrate & Fat Counter South African Edition (Struik).

5. Snacking by night

One of the main reasons for overeating at night is skipping meals during the day. Overcompensating with too many kilojoules after sundown can lead to unwanted weight gain. But your body needs to feel satiated, so to make up for feeling deprived you’re going to eat and, because you’re really hungry, there’s no stopping you from devouring the entire packet of biscuits.

TIP: Not all dieticians agree on whether dinner should be your smallest or main meal. Take the cue from how you feel. If you battle to sleep, eat more kilojoules at lunchtime, followed by a light snack and then a smaller meal at night. But stay away from the high-calorie snacks.