Category: Nutrition and Calorie Tips

Nutrition and Calorie Tips

The healthy smoothie deception…

Dr Nancy P

The healthy smoothie deception…. 🥤

You’d probably consider grabbing a bottle of some fruit based smoothie as a healthy option. It may be something you’d grab to go with your sandwich at lunch etc. It seems perfectly reasonable and it’s marketed as 2 of your 5 portions of fruit and veg a day.

On the other hand if I suggested you grab a punnet of strawberries, one and a half apples, a quarter of an orange, a handful of black currants, a bunch of grapes and two bananas to go with your sandwich you’d probably think I’d gone mad! However that’s exactly what you’re doing when you grab a bottle of fruit smoothie.

It would actually be pretty hard to eat that quantity of fruit alongside your lunch without feeling very full, yet we can easily guzzle down 390 cals of smoothie? The fruit itself is virtually the same amount of calories – so what’s the difference?

The difference is bulk, mainly from fibre. The fibre you get in whole fruit is what makes it almost impossible to eat the same quantity of fruit as is in the smoothie. The smoothie strips almost all that fibre out so all you’re getting is sugar and the micronutrients.

There’s nothing wrong with having the smoothie if you want it, and have the calories for it in your day, but I think it is worth stopping and considering the quantity of fruit it compares to. And perhaps if you want something healthy to go with your lunch grabbing a punnet of strawberries instead? 🤗xx

Nutrition and Calorie Tips

‘Let them eat cheese!’ 🧀

Dr Nancy P

‘Let them eat cheese!’ 🧀

We’re often told that high protein is a better option when it comes to snacking. Brands capitalise on this by marketing their products based on their protein content. There is evidence that higher protein can help with weight management – but only because it helps to make you feel fuller, which thereby makes you less likely to consume more calories later. The end result is hopefully that you stick to your calories and are able to maintain or lose weight. Total calories are however the most important factor.

This is a great example of that marketing. The protein balls are delicious and do make a great snack if you’re wanting something sweet – but they actually only have 7g protein for 170 cals. The light babybels on the other hand give you a whopping 10g of protein for only 84 cals! And fat too to keep you full!

So if you’re partial to a bit of cheese, fancy something savoury or are really focusing on higher protein snacks then the babybel is definitely a better option. If you fancy something sweeter then go for the protein balls but just be aware they’re not as high protein! Both make great snack options – just read the labels and then make your choice!

🤗xx

Nutrition and Calorie Tips

The totally nuts protein marketing myth!

Dr Nancy P

The totally nuts protein marketing myth! 🥜

It seems to be the thing at the moment to market snacks as being high protein. This is presumably based on the idea that increased protein can help weight loss (it actually only does this by increasing your feeling of fullness meaning you are less likely to eat more later, thereby keeping your calorie intake lower). This is a great example of a high protein snack…. which is in fact not that high protein. These protein nuts have only 11g protein for 299 cals, which is not really ‘high’. They’ll be priced higher because they’re marketed this way. In contrast a serving of just normal nuts actually contains more protein (13.1g ) for only 4 calories more…

The protein nuts are double the price of the normal nuts… so if you’re choosing them because you like the taste then go for it, but if you’re choosing them because you think they’re a better source of protein then save your pennies, ignore the hype and buy some normal nuts!

Enjoy 🥜 xx

Nutrition and Calorie Tips

‘I’m being good and having a weight watchers dessert….’

Dr Nancy P

‘I’m being good and having a weight watchers dessert….’

Most people would assume that the weight watchers (or other weight loss brand foods) are automatically a more virtuous choice of dessert. Whilst the Gu chocolate dessert would be considered ‘bad’.

In reality they’re almost the same in terms of overall calories and the weight watchers one is much higher in sugar, and lower in fat (making it less likely to fill you up). So in reality you could have either as your dessert and it makes little difference to your overall calories.

So don’t automatically assume these weight loss branded foods are always the better option. Sometimes they’re the same or worse than other brands. And they’re often pricier! If you enjoy them then definitely have them, but if you’re only having them because you think they’re ‘good’ then think again.

Read the labels and look at the calories and then make sure choice. If you’re trying to lose weight then go for the lowest calorie option, that you actually want to eat!

🤗xx

Nutrition and Calorie Tips

Downsize your weekend treats!

Dr Nancy P

Many of us do this – we’re spot on with our calories all week, with a sustainable calorie deficit and then come the weekend we over eat and blow the whole week’s deficit in one go. Many people don’t even realise the extent to which they’re doing this – they feel like they’ve been really ‘good’ all week and yeah they had a few treats at the weekend but they don’t understand why they’re not seeing results.

I understand – it’s the weekend, a chance to relax with family and friends. You buy yourself a bottle of wine, some crisps and chocolate to munch on while watching a movie etc. But very quickly you can rack up thousands of extra calories without even noticing.

I’m not suggesting that you cut out the weekend treats but maybe just consider going for smaller packs of those treats. If you buy the larger sized packs the chances are you’ll eat them all (I know I do!) because you’ve been ‘good all week so you feel you deserve them, because they taste good and because you’re in ‘relax mode’ so you’re less likely to go and weigh out an individual portion.

So maybe consider buying the smaller options. By simply swapping for smaller pack sizes you can save over 2,500 calories! If you buy these in advance, when your will power is stronger, you’ll be set up for an on track, but still enjoyable weekend! And those results will start to show!

🤗 xx