CHIP Bites

Now is the time to make changes, eat healthier and exercise more. Eating healthier and exercising is not just about losing weight - it will make you feel good and give you much more energy.

You will have heard the saying

Breakfast like a King
Lunch like a Prince
Dine like a Pauper

BREAKFAST LIKE A KING

Is the most important meal of the day, don’t miss breakfast. Eating breakfast helps to fight of mid morning hunger pangs. This is not an excuse to have a fry up but opt for healthier options. Here are a few suggestions.

CEREAL

1 tea cupful of fibre rich breakfast cereal such as Shredded Wheat, Weetabix, bran flakes with semi or skimmed milk (you can add a chopped banana if you wish)
1 slice of wholegrain bread/with low fat spread/marmalade or jam
Tea /coffee with semi or skimmed milk.

OR

BEANS ON TOAST
½ a grapefruit or small glass of unsweetened fruit juice
1 slice of wholegrain bread with low fat spread
4oz baked beans
Tea /coffee with semi or skimmed milk

OR

SCRAMBLED EGGS
1 scrambled egg with
2 slices of wholegrain toast with low fat spread
Tea /coffee with semi or skimmed milk

OR

FRUIT START
1 small carton of natural yoghurt
Chopped banana or other fresh fruit
1 glass of unsweetened fruit Juice
1 slice of wholegrain toast with low fat spread
Tea/coffee with semi or skimmed milk

Don’t skip a meal - food is an important part of a healthy diet

If you are short of time or are running late have a piece of fruit, try not to have a breakfast bar as many of these bars have hidden sugars although they are advertised as being a healthy alternative to breakfast. Excess calories will eventually form body fat and lead to an increase in weight.

Try to drink plenty of water, on average we should all drink 2 litres every day. However if you do any exercise, this should increase to about 3 litres per day.

ENERGY BOOSTING SNACKS
Low – fat sugar free yoghurt
Piece of fruit eg apple/banana
Slice of wholegrain toast with peanut butter or low fat spread
Rice crackers

LUNCH LIKE A PRINCE

The following are a few suggestions for a healthy tasty lunch

TUNA SALAD

4oz tinned tuna in brine
Salad of your choice
Eg lettuce, tomato, cucumber, watercress.
2 slices of wholemeal bread with a scraping of butter
Piece of fruit
Tea/coffee/ sugar free fruit juice /water.

As an alternative replace the tuna with any of the following:-

2oz cheddar cheese
5oz cottage cheese
3oz grilled lean bacon (remove fat )
You can also have a baked potato and choose one of the above as a filling
Serve with a green salad.

CHEESE AND LEEK BAKED POTATO

As leeks are at their best just now why not try the following filling:-
2 large baked potatoes
1 1/2 oz low fat cheddar cheese
1 leek
1 x80grm packet of low fat cream cheese
Pepper

Pre heat oven to gas mark 4 350°F (180°)

Chop leek, wash under running water to wash away any trapped dirt
Scoop out centres of potatoes and place in a large bowl with the cream cheese and mix well
Add pepper and add half of the chopped leeks. Mash together and fill the potato halves. Scatter remaining leeks and grated cheddar cheese on top. Place in oven for 20mins.

CHICKEN NOODLE SOUP

1 large chicken breast
1 chicken stock cube
1 onion
3 carrots
3 - 4 spring onions
Small packet noodles

Slice chicken breast into strips and place in pan
Add approx. 2pts of cold water
Add stock cube
Dice onions, grate the carrots and add to pan. Simmer for 20-30mins
Break noodles in to pan mix and simmer for 5 mins
Slice spring onions and add to pan
Serve warm with crusty bread

SALT
Try to cut down on salt, do not add salt while cooking and again at the table
Adults should eat less than 6g salt per day that’s approx 1 teaspoon for a whole day
Babies should never be given salt
Check the hidden salt which is added to food before you buy
What is a lot, if you check the labels?
1.25g salt per 100g is a lot
0.25g salt per 100g is a little
Labels can be very confusing
If a packet / tin of food weighs 400g and the label reads salt = 1.25g per 100g then you would have to multiply by 4 to get the full content of salt. This would mean the complete packet / tin of food contains 5g of salt which is almost a full day’s limit.

TIPS
Substitute biscuits and cakes with a piece of fruit
Remember to eat a minimum of five pieces of fruit or vegetables each day
Drink a minimum of eight glasses of water daily
Often we confuse hunger with thirst so although you might feel hungry taking a drink of water could fill that gap
Eat smaller portions
Discard your chip pan/frying pan
Be more active