Two of the main areas where improvements can be made to your eating strategy are by swapping low fibre foods for higher fibre ones and high fat foods for lower fat versions. Here are some examples:
- Swap white bread with granary or wholemeal bread
- Swap processed cereals such as Cornflakes, Coco Pops or Rice Krispies for porridge or muesli
- Swap Cheddar cheese for Laughing Cow or Dairylea Light
- Swap regular sausages for chicken or Quorn versions
A note on…
Porridge – Many people have had bad porridge experiences in the past and so tend to avoid it. This makes sense as porridge cooked in water and served plain has little appeal. However it can easily be a delicious, cheap and sustaining brekkie:
- Put a couple of pudding spoons of oats with a pinch of salt into a pan and cover with a cup of water and a splash of milk
- If possible leave them to soak (perhaps while you have a shower)
- Put them on a low heat to cook slowly (perhaps while you get dressed). You may need to add more water if they get very thick but this depends on your preference
- Serve with a second splash of milk and a teaspoon of sugar or a handful of raisins
(Salt and sugar are fine if taken in moderation!)
Dried apricots – they are full of fibre and also provide vitamin C, anti-oxidants, calcium and iron. They are very handy too as you can leave them to soak in water overnight and they will rehydrate back to normal apricots which make a nice addition to yoghurt for breakfast.
Potatoes – potatoes are often labelled as ‘baddies’ in the food world but are in fact a very good carbohydrate choice if eaten steamed with their skins on. In fact, weight for weight you get more potatoes for a given amount of calories than you do if you choose rice or pasta. Three average sized new potatoes cut into halves gives you a surprising amount of spud on your plate but with only around 150 calories.
We hoped you enjoyed the ‘food choices’ guide. Next week we will move onto looking at planning your new eating strategy so stay tuned!
Jacqueline Bretherton (BSc, MSc, R.Nutr) and Nutritionist at the Centre for Sport