Eat Well for Life and Lose Weight
Your aim should be to lose weight steadily and safely. A weight loss of 1-2lbs/1kg a week is
sufficient. It is better to make small changes to your eating habits that you can maintain on a
long term basis.
Tips for sensible weight loss
- Try to eat regular meals, avoid sugary and fatty snacks between meals - have fruit instead!
- Try to eat less fatty foods.
- Try to eat less sugary foods.
- Include more high fibre foods.
- Eat plenty of fruit and vegetables - at least 5 portions a day.
- Check portion sizes; 3-4oz meat, 1-2oz cheese is an average portion size.
- Try to plan your meals and shop for suitable foods.
- Try to cook foods by methods other than frying. Grill, casserole, microwave, bake.
- Avoid deep fat frying. Stir fry using only a very small amount of oil.
- Use lower fat products e.g. skimmed or semi skimmed milk, low fat spreads, choose lower fat
cheese eg cottage, Edam, half fat Cheddar, low fat diet yoghurt.
- Cut down on foods which contain a lot of fat eg. pastry, crisps chips, nuts, cream, ice
cream, salad dressings and mayonnaise.
- Trim fat from meat and remove skin from chicken. Avoid fatty meats eg sausages, burgers,
streaky bacon.
- Remember that all fats, including oils, are high in Calories.
- Try to give up sugar in tea and coffee or use sweeteners.
- Choose diet/sugar free soft drinks and squash.
- Try to cut down on sugary foods eg cakes, biscuits, sweets, chocolates.
- An occasional scone, bun, teacake, fruit loaf is a healthier choice.
- Use different varieties of bread which are high in fibre eg wholemeal, granary.
- Eat plenty of fruit and vegetables - at least 5 portions a day.
- Choose high fibre breakfast cereals eg Bran Flakes, Weetabix, porridge.
- Eat more pulses eg peas, beans, lentils.
- Try wholewheat pasta and brown rice.
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