The rather ironic thing about modern life is that as technology advances and as we get busier, we actually need less food.
How can that be? A number of factors make this harsh reality the case.
First and foremost, the less we move and the more time we spend in front of a computer, the fewer calories we burn. Second, the greater the number of modern appliances we use, or the more help we employ to do our gardening, cleaning and ironing, the fewer calories we burn. Finally, as we get older, we generally lose muscle mass over time and as such need fewer calories.
Yet the way we are eating, via larger portion sizes and regular snacking, means we are eating more calories than ever. So if your clothes are a little snug maybe it is time to do a portion review with your diet.
Coffee
A large milk-based coffee such as a latte or flat white contains as many calories as a snack and in some cases a small meal. Cut back on your coffee calories by ordering a three-quarter or piccolo-sized coffee for just 40-60 calories a serve.
Bread
Those extra-large slices that barely fit into the toaster, or thick Turkish slices, are significantly larger than traditional sandwich loaf slices and their calorie loads match. Large slices can contain double the calories and carbohydrates of the sandwich slices of the 1970s and '80s. Seek out small slices of bread or divide a large sandwich over two meals.
Cheese
Cheese is a nutrient-dense food but as anyone who has demolished an entire round of brie or a packet of haloumi will know it is also exceptionally easy to overeat. As a rule of thumb, one serve a day of high-fat yellow or rich cheese such as brie or haloumi, with a serving size of two slices, a matchbox or 30-40 grams will help control your fat and calorie intake.
Oil
Yes, the right type of oil can be good for you but using the Jamie Oliver pour on your salads and in cooking can still lead to a calorie blow-out. Measure your oil portions and aim for one to two tablespoons in total each day. Spray varieties may appear to be a good way to control portion sizes, but lack the nutritional benefits of fresh, good-quality oil.
Meat/ chicken/ oily fish such as salmon
Nutrient-rich proteins including meat and chicken offer much nutritionally but can take the place of extra salad and vegetables on plates if we are not careful. As a general rule of thumb, a palm-size portion or 70-100 grams cooked is a good guide for lunch while a hand-size or 150-200 grams cooked is reasonable for evening meals.
Fish
White fish and low-fat tinned tuna is lower in calories than meat, chicken and oily fish and as such can be enjoyed in larger portions. This equates to 200-250 gram serves for main meals. Excessive consumption of tuna can lead to high mercury intake over time so make sure you choose it just two to three times a week and alternate it with different types of seafood.
Grains – rice, pasta, quinoa
Often these carb-rich foods take the place of salad and vegetables on the plate, leaving us with a fuel overload, especially at night. The amount of carbohydrate you need will depend on your age and activity levels but as a general rule of thumb, just half to one cup cooked is all we need, especially if weight control is the goal.
Vegetables/salad
The easiest dietary change we can make is to bump up the vegetable content of the diet. Simply aiming for two to three cups of salad and/or vegetables at both lunch and dinner is the easiest way to cut calories, bump up the nutrient content of your diet and lose weight.
Chocolate
Two to three squares can be a nutrient-rich addition to the diet, just not the entire block. Choose dark where possible and if you have trouble controlling yourself, buy it only in portion-controlled packs.
Sauces
Whether it is mayonnaise, tomato sauce, soy sauce or dressing, sauces add extra calories. Limit sauce to just one tablespoon.
