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Eat the food you love and stay healthy
The idea of “going on a diet” or sticking to a strict routine can make the strongest wills crumble.
Crumble? … Did someone say crumble?
If we deny ourselves of the food that we most enjoy, the mere mention of the word can trigger cravings and resisting temptation can be difficult and let’s face it, it’s never fun.
So, can we eat crumble and still stay on track with our goals? The simple answer is yes! Let’s think about how we could make the humble fruit crumble a whole lot more nourishing.
Choose in-season fruits for the best flavour and try not to add sugar. If you’re looking for a little added sweetness, add a small amount of dried fruit to the mix instead of sugar. As well as adding flavour, dried fruit will boost the fibre content. (Remember, brown sugar/syrups and honey are still sources of added sugar).
Swap out the flour in your crumble mix with oats. Oats are high in fibre and are a source of starchy carbohydrate. They help to create a yummy texture and will keep you feeling fuller for longer. You could even add a handful of chopped nuts for added crunch, healthy fat, protein and fibre.
Portion control. It’s normal to treat yourself occasionally but be mindful about how much you put on your plate.
Struggling to adapt a normal recipe?
Adapting your favourite recipes may just be the biggest tool in your toolkit when it comes to improving the quality of the foods you eat. Here’s a step-by-step guide to adapting ANY recipe.
Think Fibre. Higher fibre meals will keep you feeling fuller for longer, reduce the glycaemic index of your meal (i.e. how quickly carbohydrates break down into sugar), lower your risk of heart disease, stroke, type 2 diabetes and improve your gut health. Get more fibre into your meals and snacks by:
- Choosing wholegrain carbohydrates like wholegrain pasta/rice/bread, barley, oats and quinoa.
- Adding more fruit and vegetables into your meals and snacks and trying where possible to keep the skin on.
- Cooking more often with beans and pulses.
- Include a portion of nuts and seeds daily
Cook with less fat. A good guide is to use 1 teaspoon of oil per serving, so if you know what you’re cooking serves 4, only use a maximum of 4 teaspoons of oil when cooking. More top tips include:
- When cooking with fat choose heart healthy fats like olive oil or rapeseed oil more often.
- Use an oil spray to help reduce the quantity you use overall.
- When possible, try cooking without added fats. Adding water, stock, tomatoes or even using a non-stick pan can help.
- Remember to trim the visible fat from meat before cooking.
Consider how much sugar and salt you add when cooking. Sugar and salt add flavour, but eaten in excess, can contribute to tooth decay, weight gain or hypertension.
- Try to cook without adding sugar. If you want to add natural sweetness to a sweet/ savoury dish, try adding dried fruits, softened onions, root vegetables or tomato puree.
- Reduce the amount of salt you cook with, remember the recommended maximum intake is 6g per day for adults, this is roughly 1 teaspoon. You don’t have to sacrifice flavour, cook with flavourful ingredients and season your dishes with herbs, spices, lemon or vinegar.
If you’re trying to lose weight or are trying to reduce your fat intake. Choose low to zero-fat dairy products, like skimmed milk, low-fat cheese, and fat-free yoghurt. Swap your ice-cream for a frozen yoghurt and be mindful of your portion sizes.
Portions. When planning your meals or choosing a new recipe, think – will this meal match the portion plate? (Half a plate of vegetables or salad, one quarter protein and one quarter carbohydrates.) If not, adapt the recipe to boost the vegetable content or add in a source of protein for example.
The key to staying healthy whilst eating the foods you enjoy is balance. It’s what you do every day that matters most, not what you do occasionally. Try to keep these tips in mind when cooking or planning meals. Create new lasting habits that will help make your everyday meals more exciting and nourishing.