RATING: 5 out of 10

User's comments:
This is what my typical lunch box consists of:

• 3 bananas and 3 apples

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Is this lunch sufficient or is there something else I need to add to make sure I get all the nutrients I need?

Expert's comments:
Thank you for the description of your lunch. Apologies for the late reply!

Firstly, I would like to congratulate you on your weight loss. Making the transition from canteen to fresh food is often a difficult one.

I am unfortunately unable to comment on what you eat for the rest of the day, which would give me a better indication of your overall daily nutrient intake. So, apart from looking at your fruit lunch box, I will be commenting on appropriate daily food consumption requirements for your overall health.

Eating six fruits a day is certainly going to provide you with various vitamins, minerals and fibre, and very little fat. Bananas are high in potassium, which is a vital mineral for muscle and nerve function and also helps to regulate blood pressure. Bananas are healthy, more filling than most other fruits and conveniently wrapped, making them one of nature’s ideal snacks!

Apples are a good source of vitamin C. Depending on the variety, they are relatively low in kilojoules and contain high proportions of fructose, which is sweeter than sucrose (cane sugar). Fructose is metabolised slower, helping to control blood sugar levels. Apples are also an ideal snack – easy to carry, filling, juicy and refreshing.

Something that concerns me about your lunch is the lack of variety in terms of both food choice as well as provision of important nutrients to provide balanced nutrition. Over the long term, I am not sure how sustainable this will be and whether it is practical in providing you with the tools to cope with different scenarios from day to day, e.g. eating out at a restaurant, going on holiday, visiting people.

Do you eat only fruit for lunch on the weekends as well? Ideally, you need to make sure that your eating plan is practical, consistent and balanced to fit in with a well-managed lifestyle. This will ensure that the incredible weight loss which you have achieved is maintained.

So how do we achieve the balance of nutrition? When we digest food, carbohydrate provides your body’s first source of energy, followed by protein and then fat (your brain functions on glucose obtained from carbohydrates first and foremost, proteins and then fats). A meal should thus aim to provide a balance of these macronutrients in order to achieve consistent blood glucose levels, sustained energy levels and satiety.

When achieving weight loss, it is important to ensure that you are losing fat mass and not muscle mass and water. The combination of exercise (4-5 times a week for 45-60 minutes) and correct food (fibre-rich carbohydrates, moderate low fat protein, small amounts of healthy fats, fruit and vegetables) will help achieve this.

Here are some guidelines for achieving balance:

Enjoy a variety of foods
There are no ‘good’ or ‘bad’ foods. Every food has its place, just in varying quantities. For example, wholegrains, fruits and vegetables can be eaten in more liberal amounts while sweets, chips and deserts should be consumed in small amounts only occasionally.

Don’t miss a meal
Eat approximately 5 times a day, i.e. 3 meals plus 1-2 healthy snacks in between.

Always start the day with a good sustaining breakfast, e.g. wholewheat, low-GI toast with low-fat cheese, wholegrain cereal or porridge with low-fat milk, or fresh fruit and low-fat yoghurt.

Make starchy foods the basis of most meals
These should be fibre-rich or have a low glycaemic index (GI), i.e. slow-release options.

Eat plenty of vegetables and fruit every day

• Aim for ‘5-A-DAY’, e.g. at least 3-5 vegetables and 2-3 fruit daily.
• Variety in colour is key to ensuring a full compliment of vitamins and minerals.

Eat legumes regularly

• Fresh/ canned/ dry beans, peas, lentils and soya.
• Eat at least twice a week.

Chicken, fish, meat, milk or eggs can be eaten daily

• Choose lean meat options, skinless chicken, low-fat or fat-free dairy.
• Eat fish 1-2 times a week and red meat no more than 3 times a week.

Eat fats sparingly

• Aim for monounsaturated and polyunsaturated fats obtained from plant sources (avocado pear, olives, olive oil, canola oil, nuts and seeds).
• Limit saturated and trans fats from animal sources (full-fat dairy, fatty meat, coconut milk, butter) and processed foods (chips, pies, pastries, margarines).
• Practice low-fat cooking methods – grill, bake, boil, poach, microwave, roast, braai.

Use salt sparingly

• Add a little salt either in the kitchen when cooking or salt at the table.
• Limit processed foods.

Use food and drinks containing sugar sparingly

• Avoid eating these on their own. Rather eat them as part of a meal or snack.

Be active

• Aim to exercise 4-5 times a week for 45-60 minutes a day. If you are unable to fit it into one session, divide it up throughout the day, e.g. 3 sessions of 15 minutes.
• Be more active with every day activities, e.g. take the stairs instead of the lift, park further from the shop entrance, do household chores, do gardening etc.

Drink lots of clean, safe water

• Aim for 1,5 litres a day (this will be more if you are exercising).

If you drink alcohol, drink sensibly and in moderation.

Ultimately, it is achieving an appropriate weight through optimal health that should be paramount and the driving force to keep you in a healthy and balanced lifestyle routine.

Good luck and keep it up!
 

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