Minimise processed foods 

Choose whole, minimally processed foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats. These foods are nutrient-dense and generally lower in calories.   

Portion Control: 

Be mindful of portion sizes to avoid overeating. Use smaller plates, bowls, and utensils to help control portions and wait at least 10 minutes before going back for a second helping.   

Include Lean Proteins:  

Always include some protein in your meal as protein helps keep you feeling full and satisfied, which can aid in weight loss. Include sources of lean protein such as chicken, turkey, fish, egg, beans, lentils, tofu, and low-fat dairy products. 

Load Up on Vegetables:  

Vegetables as they are low in calories and high in fibre, providing essential nutrients while helping you feel full. Aim to fill half your plate with colourful vegetables. 

Choose Whole Grains:  

Carbs like potatoes, bread, rice or pasta should make up no more than a third of your meal – and try to have wholegrain versions where you can.  Whole grains provide more fibre, which supports digestive health and helps control hunger. 

Healthy Fats:  

Go for olive, sunflower and rapeseed oil, which have unsaturated fats.  Other healthy fats are avocados, nuts, seeds.  These fats can contribute to satiety and provide essential fatty acids.  Choose lower-fat spreads and only eat them in small amounts. 

Dairy – Keep it light and low: 

Aim to pick lower-fat versions for milk, cheese and yoghurts.  Try to avoid yoghurts with fruit corners or added sugars.   

Fish – try to include this twice a week 

If you eat fish, try to have 2 portions a week. At least 1 portion should be oily fish like sardines, salmon or mackerel. 

Limit Added Sugars:  

Minimize the consumption of foods and drinks high in added sugars, as they can contribute to excess calorie intake.  Think about swapping this to no added sugar varieties where possible.  Aim to reduce the amount of fizzy pop you drink too.  Choose whole fruits for natural sweetness. 

Stay Hydrated:  

Drink 6 to 8 cups of fluid a day. Water, tea, coffee, and low-fat milk all count.  Sometimes, our bodies can mistake thirst for hunger. Staying hydrated is vital to support overall well-being. 

Mindful Eating:  

Pay attention to what you’re eating, savour the flavours, and eat without distractions. Eating mindfully can help you recognise when you’re full and prevent overeating. 

Plan and Prep:  

Plan your meals in advance and prepare healthy ingredients to have on hand. This can help you make better food choices and avoid relying on less nutritious options when you’re hungry. 

Limit Processed Foods:  

Minimise the intake of highly processed foods, as they often contain added sugars, unhealthy fats, and fewer nutrients. Choose whole foods whenever possible. 

Lastly, move your body: 

Regular physical activity is crucial for weight loss and overall health. Combine a balanced diet with regular exercise for the best results. 

Developed by Twané Walker – Registered dietitian