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Arthur L. 邀請您參加排程的 Zoom 會議。
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You may have heard of the term ‘carbohydrate counting’. This is when you learn to count the amount of carbohydrate in foods. It’s often used in type 1 diabetes where individuals then match their insulin to their carbohydrate intake. However, there is some evidence to support carbohydrate counting in reducing type 2 diabetes risk to improve the knowledge of how much carbohydrate is being consumed at meals and snacks to assist in lowering or adjusting quantities and thus significantly improving blood glucose levels.
Your coach will have guided you to look at this module to explore the concept of counting the carbohydrate in your food. So let's get started... here are the 3 key aspects to counting carbohydrate:
Step 1 – Identify carbohydrates in food
Step 2 - Count the carbohydrate in food
Four possible options:
Handy measures Reading food labels Weighing food Visual aids Step 3 – What am I aiming for?
Meals: 30-50g carbohydrate Snacks: 10-15g carbohydrate
In order to reduce rises in blood glucose throughout the day, it’s important to look at the kind of snacks that are eaten between meals.
There is mixed evidence for snacking. Some evidence suggests that avoiding snacks helps to reduce your overall daily calorie intake. Other evidence supports eating small, healthy snacks to stop overeating at mealtimes.
If you don’t tend to snack between meals, there is no evidence that you should start. However, if you do typically snack, now is a good time to look at what you are snacking on. This is not only from a calorie perspective if you are trying to lose weight, but also from a carbohydrate perspective to help daily blood glucose levels and overall HbA1c.
As a general rule, try to not exceed greater than 15g carbohydrate between meals. Here are some ideas below.
word Snacks
Carbohydrate-free snacks 30g unsalted nuts – cashews, peanuts, pistachios, almonds, walnuts etc.
20g pumpkin seeds, sunflower seeds, mixed seeds Edamame beans Vegetable kebab skewers Handful of olives Vegetable sticks Boiled egg or scrambled egg (no milk) Sugar-free jelly pot Babybel 20-30g hard cheese Snacks of 10-15g carbohydrate Dairy 200ml glass of milk 125g pot of yoghurt Fruit 1 piece of fruit – choose a small to medium-sized apple, orange, small banana, pear, nectarine, or kiwi 1 handful of berries, such as around 20 blueberries or 8-10 medium strawberries 2 small fruits, such as satsumas, plums, fresh apricots ½ grapefruit A small handful of chopped pineapple, mango or melon 1 small box of raisins (15g) Other Read the food label for less than 15g of ‘total carbohydrate’ 1-2 Ryvita, oatcakes or rice cakes 1 small bag of baked crisps – Wotsits, Quavers, Popchips 20-30g plain popcorn
The T plate model is a widely-used method to help people get to grips with appropriate portion sizes. It is a useful guide for those looking to reduce their risk of diabetes, manage their diabetes, reduce their weight, or simply if they want to eat healthily. The principle of this model, is to split your plate or dish into sections, so firstly split the plate in half, then split one of those halves into half again meaning that your plate is split into one half and two quarters. Please note this is different to the EatWell plate, which focuses on the whole day of food, this focuses on portions at your meal time.
For one quarter of the plate, this is filled with starchy carbohydrates, e.g. rice, pasta, potatoes, grains, bread roll etc. Use what you have learnt about glycaemic index and fibre to help you to inform your choices. Keeping carbohydrates to one quarter of your plate can help you to manage your calorie intake and also having a sensible amount of carbohydrates will mean we don’t see a big rise in blood glucose after your meal. This advice is still relevant if you are following a low carbohydrate diet too.
The other quarter should be filled with lean protein, e.g. meat, fish, eggs, beans, lentils, soya or other vegetarian alternatives. Protein is an important part of this plate as it helps us to feel full so can help to manage hunger.
image of knife and carrotThe remaining half should be filled with salad or vegetables. These foods provide us with vitamins, minerals, antioxidants and are high in fibre and can help to fill us up too. They have minimal effect on blood glucose levels and are low in calories so are a great tool for weight management too. The other consideration is additional fats or sauces. Try where possible to cook with only a small amount of fat, if you require it, and try to use low-calorie dressings. This, again, is a useful tool for weight management. image of knife and fork
What about dishes that I can’t lay out on a plate?
Not all dishes will be laid out on a plate, but you can still apply the same principles to these dishes. Think about the components of the dish and try to divide them in the same amounts, so around one quarter being carbohydrates, one quarter protein and half to be vegetables or salad.
What if I find this too difficult?
This is the ideal plate model that we want to work towards, but if you feel that this is far from your current portions, have a think about where you are now and what could be realistic for you to make improvements. For example, if your plate now is half carbohydrates and half protein, could you move towards a model of 1/3 carbohydrates, 1/3 protein and 1/3 veg/salad? If you’re unsure, discuss with your coach what may be an appropriate portion distribution for you right now.
For a fun way to get familiar with the different food groups and nutrients, To help gather awareness of the categorisation of foods, have a go look at this game.
When it comes to carbohydrate management, there are two aspects to consider: quantity of carbohydrate and quality. When we talk about quality, we are talking about glycaemic index. Before we go into detail about what glycaemic index (GI) is, we must outline that the quantity of carbohydrate has the biggest effect on blood glucose, but managing the quality of carbohydrates can help to fine-tune your carbohydrate management.
You may have heard this term before, but what exactly does it mean? When you eat food or have a drink that contains carbohydrates – for example, a sugary drink or a starchy food such as bread or pasta - your blood glucose level will rise. Glycaemic index (GI) is a measure of how quickly this happens.
A food or drink with a low glycaemic index is digested slowly by the body and results in a slow and gradual rise in your blood glucose level. A food or drink with a high glycaemic index is digested quickly by the body and results in a quick, sharp rise in your blood glucose level. Each carbohydrate food has a GI ranking of between 0 and 100, with pure glucose being 100 as a reference standard. Low GI foods are considered to have a GI of 55 or below, and this group includes most fruit and vegetables, dairy, unsweetened milk, nuts, pulses and some whole grains. Research has shown that choosing more low-GI foods can help to manage long-term blood glucose (HbA1c) as well as our blood glucose levels after eating.
Whilst glycaemic index can tell you how your food and drink may affect your blood glucose levels, there are a few points to consider:
What else are you eating?
Adding sugar will increase the overall glycaemic index of your food, for example adding jam or honey to your breakfast. On the other hand, adding protein, fat or fibre can decrease it – opt for a sprinkle of seeds or a handful of berries.
Are all low GI foods healthy?
No! A good example of this is chocolate – it has a low GI because of its high fat content, which slows down the rise in your blood sugar level. Likewise, not all high GI foods are unhealthy.
Aim for at least 5 portions of fruit and vegetables a day. Vary the colour and variety to get maximum nutritional benefit. Limit juices to one small glass per day and dried fruit to one tablespoon - they have a high level of sugar.
Choose wholegrain carbohydrates where possible, and limit carbohydrates to one-third of your daily food intake.
You’ll learn more about carbohydrates in the next lesson.
Eat 2 to 3 different portions of protein a day, such as meat, fish, beans, lentils, chickpeas, pulses and nuts. If you eat fish, try to eat at least 2 portions a week, including one oily fish like salmon or mackerel.
If you eat meat, try to eat lean meats such as chicken or turkey.
Avoid processed meat such as bacon and sausages. They are high in salt and fat, which can increase blood pressure and your risk of heart disease.
Aim for 2 to 3 servings of dairy a day, such as milk, unsweetened yoghurt and small portions of cheese. You can also replace these foods with unsweetened non-dairy alternatives. Remember, dairy foods can be high in fat, so try to pick low-fat options.
Eat a variety of colourful foods every day. It's important to eat a balance of each of the food groups to give your body all the nutrients it needs to thrive. icon image of fork in a piece of food
Drink plenty of water: 8 to 10 glasses each day. Water is an essential nutrient for life and plays an important role in the digestion, absorption and transportation of nutrients around the body. Try to drink water regardless of your thirst levels, as you are often in need of water before you actually feel thirsty.
Limit free sugar (including added sugar, and fruit juice sugars) to less than 30 grams per day. Sugary foods are usually low in other nutrients and don’t help with feeling full. They can affect your blood glucose levels. Checking the sugar content on food labels, and replacing sugary drinks with sugar-free drinks, is a good start.
Limit salt. Salt is often high in processed foods and too much salt has been associated with high blood pressure, strokes, heart disease and kidney failure. If you’re used to flavouring your food with salt, try using vinegar, lemon, lime, spices, herbs and pepper instead.
The 5:2 Diet is a popular variation of intermittent fasting. The idea is that on two days of the week you significantly decrease your calorie intake, whilst on the other five days of the week you eat well and healthily but with fewer restrictions.
How does it work? There are a number of methods you can use when following the 5:2 Diet but our recommendation is to be guided by calories. The rules vary slightly for men and women.
For women: on two days of the week you will consume 500 calories per day. For men: on two days of the week you will consume 600 calories per day. The two “fasting” days can change each week as long as you have two fasting days in each seven. The “fasting” days can be consecutive or can be apart. You can choose how the “fasting” days fit best into your schedule each week.
Is this the right diet for me? When it comes to the 5:2 approach, your first reaction will normally tell you whether you feel you would be able to manage such a dietary intervention. It can be wise to trust your first instinct as to whether you feel this dietary pattern is the right one for you.
If the idea of a very low-calorie diet on two days of the week sounds acceptable to you, then this is a good sign.
If you struggle with hunger and are frequently hungry then this diet might not be appropriate for you. If you can go for longer without food without your hunger being affected, then this diet could work for you.
If you take certain medications for diabetes, e.g. glimepiride, gliclazide and insulin, you would need to speak to your diabetes nurse or GP to discuss whether this dietary intervention is appropriate for you as the “fasting” days may increase your risk of hypoglycaemia (low blood glucose levels).
Top Tips Plan ahead: Try to choose your two “fasting” days ahead of time to allow you sufficient time to plan your schedule. Also take time to think about your meals and snacks for the week, especially on your “fasting days”. Gentle exercise is advised on the “fasting” days, vigorous exercise should be avoided. Don’t over-consume on your non-fasting days, or your hard work can be easily undone. Pay attention to calories on your “fasting” days as this will help you guide your choices. Soups and salads are good choices for low-calorie meals Low calorie snacks include a portion of fruit, vegetable snacks e.g. cherry tomatoes, peppers, carrots or celery, low-calorie yoghurt, reduced-fat cheese triangle or babybel, 10 olives (not in oil), 1 rich tea biscuit, flavoured or unflavoured rice cake, small bag of low-calorie popcorn. What happens when I reach my goal weight? When you reach your goal weight, you can reduce your restrictions. You may move to seven days of healthy eating with an occasional treat or some people prefer to continue forward with a 6:1 approach, so reducing calories on just one day of the week.
Remember to keep active as this will help you to keep your weight off in the long-term.11111111111111111111111
A low-fat diet means reducing the total amount of fat you eat. When considering the three main nutrients in our diet - fats, carbohydrates and proteins - fats contain more than double the amount of calories per gram than the other nutrients. Since fat is so high in calories, following a low-fat diet can result in weight loss for many individuals or it can help improve your heart health if, for example, you have high cholesterol or blood pressure. This diet only tends to work if you have a high-fat diet currently, as if you already follow a low-fat diet, you may not see much of a change.
Changes to make when following a low fat diet include:
Swapping from saturated fats (the ‘bad fats’) to poly- and mono-unsaturated fats (the ‘good fats’). You can do this by:
Reducing the amount of butters, spreads and oils you use Use fry-light as an alternative to oil for cooking Reducing intake of high fat foods such as cheese, nuts, biscuits and fatty meats Don’t fry foods in oil or butter – dry fry or choose another cooking method that doesn’t involve using fats Reduce intake of takeaways
What is a partial meal replacement plan?
The partial meal replacement plan is a combination of meal replacement products and food.
Meal replacement products are calorie-controlled, pre-prepared, specially formulated foods usually in the format of a liquid or a bar. On a partial meal replacement plan, you replace 2 meals a day with a meal replacement shake, bar or soup.
Most commonly, you will have a meal replacement at breakfast and at lunch and end the day with a healthy, balanced and portion-controlled dinner. You can have your food-based meal for breakfast or lunch if you prefer.
How does partial meal replacement work? Meal replacement products are used to assist with weight loss. They contain protein, carbohydrates, fat and fibre. They are also fortified with the vitamins and minerals you would get from a nutritionally balanced meal.
We recommend replacing 2 meals with a meal replacement. This contributes approximately 400 calories to your daily calorie intake, as each meal replacement is about 200 calories. On average, you will aim to consume 1200 calories a day. Your coach will help adjust your calorie goals as you progress through the programme.
Your food-based meals will be portion-controlled, and they will follow the T plate model. You’ll learn more about the T plate model in a later lesson. For now, here’s a brief breakdown.
Your T plate The aim is to portion your plate into sections.
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Half of your plate is for non-starchy vegetables, such as: Salad, broccoli, cauliflower, cucumber, carrots, mushrooms, peppers, tomatoes One-quarter of your plate is for a lean source of protein, such as 100g chicken, 2 eggs, 150g tofu or 130g fish One-quarter of your plate is for your portion of starchy carbohydrates, such as 1 to 2 slices of bread, 1 medium-sized potato, 100g cooked rice, 100g cooked pasta The meal should be low in fat. Your fat portion should not be bigger than the size of your thumb. You can learn more about food portioning in ‘Portion sizes and snacking’. Snacking while on a partial meal replacement plan You can eat around 200 calories in snacks a day. You can divide this however you’d like to, say, with one 200kcal snack or 2 x 100kcal snacks a day.
Is a partial meal replacement plan right for you? What are your first impressions of this diet plan? Let’s say you were to start next week, once you have everything you need. How do you feel? If you feel ready to try this method, speak to your coach to create an action plan.
If you struggle to get 3 regular meals throughout the day, or you don’t have enough time to cook, this diet may work well for you.
If you struggle with hunger, the meal replacements are high in protein, so it will help keep you feeling fuller for longer.
You and your coach can agree for how long you will follow the plan. Typically, this is between 1 and 3 months, but it may be longer in some cases.
Diabetes considerations If you take certain medications for diabetes, such as sulphonylureas (for example, Gliclazide or Glimepiride) insulin, or any other medication with a hypo risk, you may be at higher risk of hypoglycaemia. You must continue to monitor your blood glucose closely when following this plan. We also recommend that you discuss your medication dosage with your diabetes nurse or GP before you start this approach.
Where can you buy meal replacements? Firstly, make sure that the meal replacement products you buy state that they can be used as a meal replacement. Other health and fitness shakes or bars won’t contain enough nutrients or nutrient variety.
If you’re concerned about allergies or any other dietary requirements, please talk to your coach, who will point you in the right direction. Be sure to look at individual product information.
Can you follow this plan on a budget? Absolutely. A range of meal replacement products are available to suit different budgets.
You may find that more expensive meal replacement products come in a wider range of flavours and formats, including soups or bars.
You can also purchase ready-made meal replacement shakes, but these tend to be more expensive than powder-based meal replacements that you make at home.
When do you stop following a partial meal replacement plan? You and your Oviva coach will agree for how long you will follow a partial meal replacement plan.
When you decide to stop, you should start by reducing 2 meal replacements a day to 1. You should continue to eat well-balanced meals and snacks that support your weight loss goals.
You and your Oviva coach will agree for how long you will follow this stage of your plan. You might have 1 meal replacement a day for 1-4 weeks before you move away completely from meal replacement products and back onto well-balanced meals.
If you gain weight during this stage, don’t panic. You can always start following the partial meal replacement plan again for a short time to help get back on track and come back to only eating well-balanced meals when you feel ready again.
Once you get back to eating regular meals, try to include food you enjoy in moderation. Studies have shown that restricting food that you enjoy can lead to overeating. This is why we encourage sticking to your healthy eating choices 80% of the time, allowing 20% of your diet to be less rigid once you have completed your meal replacement plan.
Staying active on a partial meal replacement plan Being active during your meal replacement plan will help support your weight loss. You’ll learn more about this in a later lesson.
Activity does not have to be going to the gym or going for a run. For now, think about what kind of light activity you enjoy doing.
Do you enjoy walking in nature? Maybe you enjoy gardening and could start a new gardening project? Consider adding more of what you enjoy to your daily routine.
You can discuss your activity options with your coach.
Meal replacement products Be sure to check the labels for any allergy info and dietary restrictions.
Brand Products Cost Where to buy Supermarket own meal replacement products Meal replacement shakes (Strawberry, Vanilla, Chocolate, Banana). Meal replacement bars (Raspberry & White Chocolate; Chocolate Crunch) Example: 10 x 29g sachets for £4.00. 4 x 60g bars for £4.00 Tesco, Sainsburys, ASDA Slimfast Slimfast powder tin 438g =12 servings (Banana, Summer Strawberry, Chocolate). Slimfast meal replacement bar Chocolate Orange 1 tin (12 servings) = £7.25. 4 x 60g bars for £6.99 Superdrug, Amazon, Tesco, Sainsburys and other supermarkets Optifast Optifast shake (Coffee, Strawberry, Vanilla, Chocolate). Optifast bars (Chocolate, Cereal, Berry, Cappuccino) 8 x 55g sachets for £19.00. 6 x 65g bars for £17.00 https://www.optifast.co.uk/ Exante Exante meal replacement shake (Coconut latte; Cinnamon swirl; Mocha Frappe; Mango & Passion fruit; Chocolate; Strawberry, Banana; Vanilla). Exante meal replacement bars (Salted caramel; Banana bread; Chocolate Fudge; Strawberry Jam & Yoghurt) 7 x 52g sachets for £11.83. 7 x 60g bars for £17.50 https://www.exantediet.com/ Remember to follow the instructions on preparing the products. Some powders need to be mixed with water, others with milk.
Meal replacement tips 1: Plan ahead Choose which meals you would like to swap with a meal replacement product. If you have trouble deciding, think about which meals you struggle to plan for.
If you think 2 meal replacements a day is too much, you could always start with 1. Once you feel ready and if you and your coach think you could benefit from it, you can increase your meal replacements to 2 a day.
2: Swap your highest calorie meal Swapping your highest calorie meal for a meal replacement product will give you a greater calorie deficit compared to replacing a lower calorie meal and help to increase your weight loss.
3: Select suitable snacks Low-calorie snack ideas include:
a portion of fruit cherry tomatoes sliced bell pepper, carrots or celery low-calorie yoghurt a small portion of reduced-fat cheese 10 olives (not in oil) 1 rich tea biscuit flavoured or unflavoured rice cake small bag of low-calorie popcorn A small handful of unsalted nuts 4: Look after your bowel Bloating, changes in bowel habits and flatulence (wind) can be side effects when you begin to use meal replacements.
We encourage you to drink at least 1.5 to 2 litres of water every day to help with these symptoms. Discuss with your coach how you can improve your bowel function. You may be advised to increase dietary fibre or take a fibre supplement.
5: Consider your nutrient balance If your food-based meals are well-balanced, you don’t need to supplement with a multivitamin. You will get plenty of nutrients from fruits, vegetables and other foods.
Your coach may let you know if you need to consider taking multivitamins. If you have any concerns, please speak to them for a personalised recommendation.
The daily reference intake of carbohydrates for adults wishing to maintain their weight is 260g per day.
A low-carbohydrate diet includes under 130g of carbohydrate a day. To put this into context, one slice of bread contains around 20g of carbohydrate.
For the best results on a low-carbohydrate diet, we recommend that you aim for around 80 to 100g of carbohydrate a day on most days, allowing up to 130g on days when a lower intake is more challenging. This will offer good results and is also sustainable.
How do you follow a low-carbohydrate diet? You can use one of the following methods to follow this diet:
Method 1: carbohydrate counting Similar to calorie counting, this method involves counting or estimating your daily carbohydrate intake from the food and drinks you consume. You can do this by looking at food labels, using hand measurements, using photos of carbohydrate portions or using an app like the Oviva app to track your intake.
Method 2: carbohydrate principles Have 1 to 2 meals a day free from carbohydrates. For meals that include carbohydrates, limit the carbohydrate portion to a quarter of your dish using the T plate method. You’ll learn more about hand measurements and the T plate method later in Lesson 14: Portion Sizes.
Tips to reduce your carbohydrate intake Have 1 slice of bread instead of 2 Choose sugar-free drinks Choose low-sugar, low-carbohydrate snacks such as nuts, low-carbohydrate fruits such as berries, boiled egg, small amount of cheese, vegetable sticks, half an avocado, celery sticks with a thin spreading of peanut butter Eat more protein foods, as protein helps you feel full. Protein foods include beans, lentils, nuts, seeds, tofu, cheese, eggs, fish and meat Include high-fibre foods in your diet, such as wholegrains, nuts, seeds, fruit, vegetables, pulses Don’t cut out carbohydrates completely, as they’re your body’s main source of energy. Including some carbohydrates keeps the diet sustainable and nutritious and helps you include the fibre that your body needs.
Benefits of a low-carbohydrate diet Weight loss A low-carbohydrate diet has shown to be an effective method to achieve weight loss for some people.
Improves blood glucose levels A low-carbohydrate diet can also improve blood glucose levels if you have diabetes. The carbohydrate you eat breaks down into glucose in the body, which raises your blood glucose levels. Reducing the amount of carbohydrates in your diet can help you control your blood glucose.
Risks of a low-carbohydrate diet Hypoglycaemia, low blood glucose If you take medication that could cause low blood glucose, known as hypoglycaemia, including insulin or sulphonylureas (such as glimepiride and gliclazide), a low-carbohydrate diet may increase your risk of hypoglycaemia.
If you take a hypo risk medication and want to follow a low-carbohydrate diet, we suggest that you speak to your GP or diabetes nurse to ensure your medication prescription is appropriate. If you’re unsure whether or not you’re at risk of having low blood sugar, please check with your coach, GP or diabetes nurse.
Constipation Some people may find that they become more constipated when following a low-carbohydrate diet. You can prevent and help constipation by staying hydrated with plenty of sugar-free fluid and increasing the amount of fibre in your diet. Good sources of fibre include:
vegetables fruit nuts seeds wholegrains pulses such as beans and lentils
Once you know roughly how many calories you are having, try using the amounts below as a general guide to help you stay on track.
Women
Based on an average of 1,400kcal per day:
breakfast: 280kcal lunch: 420kcal dinner: 420kcal snacks and drinks: 280kcal
Men
Based on an average of 1,900kcal per day:
breakfast: 380kcal lunch: 570kcal dinner: 570kcal snacks and drinks: 380kcal
Remember
When having your meals, try to include:
at least 5 portions of fruit and veg each day – a portion is 80g, though a combination of smaller amounts counts too
at least 2 portions of fish each week (if you eat it), one of which is oily – a portion is 140g
Find out more about healthy eating when trying to lose weight.
You can set goals to help you make healthier choices, work towards controlling your blood glucose levels, and become more active. To successfully achieve your goals, it’s important that you set manageable and realistic goals that you can adapt if needed.
The SMART goal setting method is a way to set goals that are specific, measurable, achievable, relevant and have a precise timeline that you can work towards.
Infographic SMART goals English
Let’s consider the goal of ‘getting active’... You want to do 30 minutes of walking every day by the end of the month. You could set shorter-term SMART goals to help you get there.
You could start by walking 15 minutes a day, 3 days a week for the first 2 weeks, building up to your bigger goal over the next 4 weeks.
Spend some time thinking about potential problems that could get in the way of achieving your goals, and how you could overcome them.
Do you have comfortable walking shoes? Have you scheduled time in your day for your walk? Can you think of situations that could pop up that could interfere with your walk? Try to outline exactly how and when you can achieve your goal.
Now, take a few moments to think about something you want to achieve. Write down your goal, and then, spend some time turning it into a SMART goal that you can work on over the next few weeks or months.
Work through this checklist… Is your goal specific? Is it clear and precise? Is your goal measurable? How are you going to know if you’ve achieved your goal? Is your goal attainable? Is it realistic with all the other priorities in your life? Is your goal relevant to your bigger goal? Does it help you get closer to weight loss? Is your goal time-based? Have you given yourself a clear time-frame? As your life, obstacles and methods change over time, so should your goals. Be sure to adopt a flexible approach to your SMART goal setting and change your goals whenever you need to, or whenever you notice yourself struggling to achieve them. Your coach can support you with this.
Examples of goals you might set could be
Reducing portion size of your evening meal Eating more vegetables and fruit Reducing carbohydrate or sugar intake Cutting down or changing your takeaways Work with your coach to ensure your goals are SMART and will make a difference to your health.
This is a traditional weight management method. If you are trying to lose weight by setting SMART goals, you can expect to lose 1-2lb per week, depending on your current weight and the goals you set. If you prefer more rigid rules, you can consider some of these other options
The best way to do this depends on other factors such as your weight, other health conditions, and activity levels. Speak to your coach before you make any changes.
If your BMI is less than 18.5:
Food/Drink Add to Calories Full fat milk Breakfast cereals, make up a milky drink, a glass with main meals 250ml glass of full fat milk = 165kcal, 8g of protein Full fat butter Potatoes, vegetables, bread products e.g. toast 1 teaspoon = 50kcal, 1 tablespoon = 110kcal Double cream Fresh, frozen or canned fruit and veg 1 teaspoon = 25kcal, 1 tablespoon = 74kcal Dried milk powder Make some 'fortified milk' by adding 4 tablespoons of dried milk powder to 1 pint of milk and use it as suggested above e.g. in milky drinks 2 tablespoon dried milk powder = 50kcal, 200ml glass of fortified milk = 175kcal Mayonnaise Main meals, baked potatoes, sandwiches, sauces 1 teaspoon = 15kcal, 1 tablespoon = 45kcal Cheese (grated or sliced) Pasta, omelette, over vegetables, eggs, beans, potatoes, on toast or crackers, or alone as a snack 1 matchbox size of cheese (30g) = 125kcal Peanut butter Toast, stir into porridge, fortified drinks 1 tablespoon = 100kcal Almonds, nuts or seeds (milled or whole) Sprinkle milled seeds over cereals and salads, add to yoghurts, cereals, porridge, soups 7 almonds = 100kcal, 1 small handful of peanuts/cashews = 100kcal, 2 tablespoons of milled flaxseed = 80kcal Olive oil Drizzle over salads and pasta dishes, cook foods in olive oil, add to vegetables or sauces 1 tablespoon = 100kcal 2. Nourishing drinks are a simple way to add extra calories and protein to your diet. Using fortified milk as the base ingredient is one great way to do this:
1 pint (568mls) of full fat milk 4 tablespoons (50g/2oz) of dried milk powder e.g. Marvel®, Nido® or supermarket’s own brand Add a small amount of milk to the milk powder and mix to a paste. Gradually stir in the remaining milk. Per pint = 580kcal, 38g protein; 2tbs = approx. 50kcal. Once made, keep refrigerated and use like regular milk on cereal, in tea or coffee, soups, as a drink on its own or try some of the ideas below:
Iced or Warm Milky Coffee/Tea: 200ml fortified milk + Instant coffee granules/teabag + 1 tablespoon double cream Simple Milkshake: 200ml fortified milk + milkshake powder (check the sugar content with your health coach before consuming) + a scoop of natural yoghurt Nutty Banana Delight: 200ml fortified milk + puréed banana/fruit (80g) + a dessert spoon of peanut butter (or natural yoghurt if you don’t like peanut butter). Each will provide 300-400kcal Have nourishing drinks in between your meals, not in place of them. Choose full-fat products rather than ‘low-fat’ or ‘skimmed’ varieties, as these provide more calories. Use milk or dairy-free milk alternatives as base ingredients in your drinks rather than water. Try having a variety of drinks with different flavours. 3. Snacks are great to add in between meals, especially if you are struggling with appetite.
100kcal Fruit, for example, 1 small banana 1 small handful of peanuts or other nuts 1 small pot of full fat/creamy yoghurt 1 medium slice of cheese 2 tablespoons of hummus 1 small bag of baked crisps 200 to 300kcal Boiled egg, mayonnaise, salt and pepper to taste Hummus with small wholegrain bread roll Two crackers with one match box size of cheddar cheese or cream cheese 1 slice of wholegrain toast and peanut butter 2 boiled eggs Pot of full fat creamy yoghurt with fruit. Handful of nuts with a glass of full fat milk. 4. Oral nutrition supplements (ONS) can help if you're still struggling to consume extra calories or gain weight. In some cases, these can be prescribed by your GP, but you can also buy over the counter products. These should be consumed in between meals. Speak to your coach about this if it’s something you would like to consider.