Tag: cut calories

Nutrition and Calorie Tips

‘Healthy’ Muesli vs ‘Unhealthy’ Cocoa Pops!

Dr Nancy P

‘I have a really healthy breakfast…’ Often people will tell me they start the day off really well, with a ‘healthy’ breakfast… of muesli (or some similar ‘healthy’ cereal). Those same people would probably scoff at those starting their day with a bowl of cocoa pops. Given the choice most people would assume the muesli is the better option but is it really?

A 30g portion of a standard supermarket fruit and nut muesli comes in at 154 cals and almost 8g sugar – but who actually has 30g? A more normal serving would be closer to 100g in which case you’re really racking up the calories and sugar.

In contrast the cocoa pops are only 115 cals and 5.2g sugar for a 30g portion.

When it comes to fat loss it’s the calories that matter – create a calorie deficit and you will lose fat/weight. So in this scenario you’d be better off with the cocoa pops. Now there are some additional benefits to the muesli – increased fibre, and a little extra protein and fat which will help keep you a little fuller, but the differences are not as large as you think. Most cereals are fortified with vitamins and minerals anyway so you’re not missing out on as much as you think with the cocoa pops.

Now personally, despite being a massive chocolate fiend, I am not a fan of cocoa pops at brekkie – but not because I think they’re that much worse than muesli – rather I just don’t want sweet chocolates cereal at that time in the morning lol!

However if you love cocoa pops and you enjoy a bowl for brekkie then go for it! If you love the muesli then have it! But if you’re eating muesli because you think it’s healthier then you’re better off not bothering. As long as you’re having a balanced diet you’ll get plenty of nutrients in throughout the day so if you love cocoa pops enjoy them! 🥣 😋

Whichever you choose – read the labels, check the calories and be mindful of your portion size but most importantly enjoy it!

Xx

Nutrition and Calorie Tips

‘Healthy’ day of snacks vs ‘I’ve blown my diet’

Dr Nancy P

It’s amazing how we categorise our food choices in to good and bad. 😇😈

Having a day where you snack on a fruit smoothie, some dried fruit and a handful of nuts leaves you feeling virtuous, on track and having had a great, healthy day! Whilst if you’d had a doughnut, Mars bar and a couple of chocolate digestives you’d likely be feeling guilty, like you’d ruined your diet and were off the wagon totally right?

Now obviously in terms of nutritional value the dried fruit, smoothie and nuts are arguably a better choice – some good fats, a little protein and lots of vitamins and minerals. But they are also high in sugar – and yes it’s fruit sugars, but frankly that makes very little difference to how your body uses and processes them – sugar is sugar!

In contrast the ‘bad’ snacks are high in fat and sugar and lower in vitamins, minerals and good fats and protein. And I know someone will point out they’re more ‘processed’ but honestly that makes very little difference – everything we is processed and that smoothie is just as processed as the doughnut.

So if your goal is to increase the nutrients in your diet and to eat more ‘healthily’ then yes the fruit and nuts are the way to go. But if you’re goal is weight or fat loss then you really need to stop and consider the calorie differences.

That day of ‘good’ snacks is well over 50 percent of most people’s daily calorie requirement. The ‘bad’ snacks are almost 500 cals less….

So if you were trying to lose weight then maybe the ‘bad’ snacks are actually not so bad…. and you certainly haven’t ‘blown’ your diet. In fact you can probably still have a balanced couple of meals (to get all those other nutrients in) and finish the day within your calories.

No food is inherently good or bad… they’re just food. They have different nutritional profiles and different caloric values and all are fine as part of a balanced diet 🤗

Enjoy! Xx

Tuesday Tip

Tuesday Tip: Calorie Cuts

Dr Nancy P

Tuesday Tip: Calorie Cuts ✂️

When you’re trying to lose weight it’s all about being in a calorie deficit so finding ways to cut calories easily without leaving you hungry is the key. There are a few easy cuts you can make that you’ll barely notice.

# 1 Non-stick Pan

Cooking with oils can add hundreds of calories to a meal without really contributing much to the taste. So invest a a good non-stick pan and some light 1 cal oil sprays and you can cut those cals without even noticing.

# 2 Skip the condiments

Often we don’t even consider the calories in the sauces and dressings we have with our meals. Avoid these sneaky calories but skipping them or going for smaller amounts, or swapping for a lower calorie version. Things like balsamic vinegar, mustard and salsa are great options that are lower calorie but pack a punch.

# 3 Reduce liquid calories

We often forget the calories we drink but they can really add up – all the milk in coffees/teas, soft drinks, smoothies, and booze. Try swapping milky coffees for Americanos, teas for herbal tea, soft drinks for diet versions, and lower calorie alcoholic drinks (e.g. slimline gin and tonic instead of beer)

# 4 Fill up

Opt for more filling foods whenever possible whilst still being mindful of calories. Foods higher in fibre and protein will keep you fuller for longer (but read the labels and check the cals). A recent study found foods such as potatoes, fish, oats, apples and oranges, wholewheat pasta, beef, beans, grapes, popcorn and wholemeal bread kept participants fuller for longer so consider including these in your meals.

# 5 Alternatives

Find alternatives for the foods you like that taste good but have less calories. Swapping your normal ice cream for low calorie ice creams (like halo top) is one way, or swapping your dessert/snack to strawberries and 0% Greek yoghurt is another great way. If you’re a savoury fan opt for things like popchips instead of crisps, and low fat cheese for a savoury snack (e.g. lite mini babybel)

Happy Tuesday 🤗

Xx

Tuesday Tip

Tuesday Tip: Easy calorie cuts

Dr Nancy P

Tuesday Tip: Easy calorie cuts 🍽

Trying to lose some fat? Cutting just 100 – 200 calories a day can help you drop those pounds. Here are some easy ways to cut a few calories.

# Ditch the soft drinks

Switch to water, calorie free squash or zero calorie soft drinks – cutting just one soft drink a day at roughly 140 cals is over 50,000 cals over the year!

# Go naked

Not you, your burger, sandwich etc. Ditch the bread and do yourself a favour by cutting about 150 cals. Have an open sandwich instead or a salad, or use portobello mushrooms for burger buns etc.

# Drink before you eat

Have a big glass of water before you eat. Studies have shown this results in a 13% reduction in calorie intake.

# Switch to cauliflower rice

There is nothing wrong with rice or any other ‘carbs’ so I’m not suggesting you cut them completely but a switch to cauliflower rice now and then is an easy switch to reduce cals. It’s tasty too and will save you approx 160 cals.

# Go black

Try ditching the milk in your coffee or tea – or at least switch to skimmed milk or a low cal non dairy alternative (e.g oat milk). We forget all the extra calories from those dashes of milk in our coffee and they can soon add up!

# Be careful with condiments

Lots of condiments are calorie heavy – mayonnaise and sugary things like ketchup and bbq sauce can easily add in sneaky extra cals. Mustard on the other hand has almost no cals, so try making the swap or go for vinegar, salt and pepper to spice things up.

# Chew the cud

Taking longer over your food helps the body realise it’s fuller sooner, which tends to reduce over eating and means fewer calories are consumed. Studies have shown that individuals reduced their calorie intake by an average of 88 – 100 calories when eating slower. That may not sound much but over a year that can add up to over 95,000 cals! Try to take at least 20 mins over your meals.

Try these tips and see how you get on!

Happy Tuesday 🤗

Xx