Jane Michell of Jane Plan, one of the UK’s leading diet delivery companies, shares her advice
1. Use fat where it’s worth it
Certain foods don’t need added oil. Dry roast vine tomatoes with no olive oil and when cooking spinach, ‘just show it the pan’ so the leaves remain intact and there’s no need to add oil, saving the calories to indulge elsewhere.
2. Don’t be an ‘anti-fattist’, just eat the right ones
Avocado is the hottest fruit of 2015, with all the right fats it compliments so many dishes and is beautiful for breakfast.
3. Listen to your body
When cooking a meal, follow your instinct when it comes to adding extras like salt. Your senses are more trustworthy than you think – what is your body telling you? You shouldn’t eat more than 6g of salt a day, so look at what you are adding into your food, taste your dish as you cook and trust your senses. Too much salt ruins good food, too little and the dish will be bland.
4. Everything in moderation
Whether it’s salt, fat, meat, tasty treats or even a little bit of chocolate! Balance is the key to success. Follow the 80/20 rule – eat well, in moderation, at least 80% of the time then the rest of the time, a little of what you fancy won’t do any harm, as long as it really is just a little!
5. Portion sizes are key
The Jane Plan way is combining calorie control and portion control to lose and/or maintain weight. Most if us eat healthily, but we’re often eating too much. Have a look at how much you are really eating. As a nation, our portion control is out of control.
6. Don’t get caught up in fads
It’s all too easy to hope the latest fad will curtail your expanding waistline – but it won’t. Stick to a healthy balanced diet, full of fresh fruits vegetables, protein and carbohydrates. It’s the only route to lifelong healthy living.
7. It’s OK to go half fat
Half fat doesn’t necessarily mean half the taste. For example, crème fraîche has little difference in taste in the half fat alternative and is a way to save calories while still enjoying a creamier dish. But watch out for half fat versions that contain sugar! They are to be avoided.
8. Spice it up
Spicy foods have been linked to suppressing your appetite, so add fresh chilli or dried chilli flakes to your food. Another top tip for suppressing appetite is a teaspoon of vinegar. How about a few sips of vinegar before every meal?!
9. Herbs and seasoning add subtle flavours
A squeeze of lime, a handful of fresh herbs or a dash of high quality oil are the best way to season a dish – there’s no need to add sugar and it means you can go easy on the salt!
10. You really are what you eat
Food fuels and feeds your body and your brain, so keep your food as close to it’s natural source as possible.