RATING: 7 out of 10

User's comments:
"I am desperately trying to lose weight. This is my chicken salad for lunch – grilled chicken pieces, lettuce, cucumber, tomato, pepperdews, sweet corn and creamy salad dressing."

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Expert's comments:
Well, you certainly are on the right track to making healthy food choices.

Remember that in order to achieve and maintain weight loss, dietary changes have to be combined with physical activity. So, put your tackies on and get moving!

The verdict:
I’m thrilled to see your variety of vegetables. The lettuce, cucumber and tomato are good sources of amongst others, B vitamins, folic acid and vitamin C. Try to include 2-3 fruits throughout the day.

You are lacking starch in your meal. Carbohydrates (starches) are the body’s first and most important source of fuel for everyday living and during exercise. A low carbohydrate diet will result in a general lack of energy and fatigue over the long run as well as a lack of concentration and irritability.

It is also associated with water loss (initial weight loss) and muscle protein breakdown as the body will first seek energy from its protein stores, not fat stores, when insufficient energy is obtained from food (also occurs when meals are missed or during starvation).

Ultimately, there will be very little fat loss. Your body is able to utilise carbohydrates very efficiently, particularly when you are active, and will only store it as fat if consumed in excess.

Ideally, fibre-rich carbohydrates (wholegrain cereals and breads, pasta, rice, potatoes, sweet potatoes, legumes and pulses, fruit and vegetables) combined with moderate protein and low-fat foods should make up every meal to ensure sustained energy and gradual increases in blood glucose. It will also provide the best building blocks for building and maintaining muscle.

Sweet corn is a starchy vegetable, but make sure that your portion is sufficient (½ - 1 cup; the size of your fist or a tennis ball).

Be careful of the salad dressing. Opt for low-fat options like the Royco Lite salad dressing range or olive oil and vinegar and use very little at a time (3-4 teaspoons).

Very importantly, you need to eat regularly and never miss a meal. Eat three balanced meals with 2-3 healthy snacks in between meals. Aim to drink 1½-2 litres of water every day.

Suggestions:
Here are a few ideas for healthy snacks:

• Fresh fruit, dried fruit
• Fruit salad (low-fat / fat-free yoghurt and mixed seeds can be added)
• Dried fruit rolls, sticks and bars, fruit dainties
• 1 small banana, carrot, date & nut or bran muffin (size of your fist or a tennis ball)
• 175 ml yoghurt and 300 ml drinking yoghurt (low-fat / fat-free)
• Nuts, peanuts and raisins, dried fruit and nut mix (1 handful)
• Seed and cereal bars, cereal snacks
• A slice of wholegrain bread, with peanut butter and/or honey.
• Rice cakes, Cornthins, Provitas, digestive biscuits (possible low-fat toppings: low-fat cottage cheese, Bovril, Marmite, avocado pear, fish paste, jam, thinly spread peanut butter)
• Vegetable bites e.g. tomato wedges, cucumber or carrot sticks, celery sticks, baby tomatoes
• Popcorn (made with minimal oil)
• Biltong (no-fat and lean options such as ostrich, game meat or lean beef)

Good luck!
 

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