1.Eat a healthy breakfast! It kicks start your metabolism and you are less likely to snack mid morning and less likely to eat past the point of fullness at lunch. Eating porridge every morning has other health benefits. It boosts energy, helps to lower cholesterol( as part of a low-fat diet), and may help prevent heart disease and other cancers, helps control blood sugars and aids digestion.
2.Eat cereal for breakfast (hot or cold). Breakfast cereals such as whole grain cereals (oat or wheat based cereals) are lower in calories and higher in vitamins and minerals than other breakfast foods. A typical breakfast demi- baguette contains 1,335 calories and 66g of fat – EIGHT times the calories and 33 times the fat value of a breakfast of porridge oats and a serving of orange juice.
3. Choose porridge and a glass of freshly squeezed orange juice Instead of a latte and a croissant and save 140 kcal and 14g fat. Or if you insist on having morning coffee, swap your cappuccino or latte for an Americano and save 100 kcal. As porridge is 100% whole grain, one bowl provides two of the three servings of whole grains recommended for health. Diets rich in whole grain can help prevent heart disease.
4. Drink plenty of water; people often mistake thirst for hunger. The recommended daily amount is two litres and more when exercising.
5. Choose an apple instead of a muffin and save 265 kcal and 14g fat. Or go for a pear instead of a ring doughnut and be 200 kcal better off.
6. Eat more low energy dense foods like fruit and vegetables – leave the fruit bowl on the kitchen table and finish every meal with a piece of fruit.
7. Half fill your plate with steamed or salad vegetables at your main meal. These foods are filling but have very few calories.
8. Avoid distractions at mealtimes. Eating while reading the newspaper or watching the television can blunt satiety cues and results in higher calorie intakes.
9. Don’t snack while watching the television (or at the cinema) as this leads to passive over consumption of calories. Look but don’t eat.
10. Watch the size of your portions! Food portion sizes grow year by year, even though people actually need less energy due to a shift towards sedentary lifestyles. The Americans have dubbed it ” portion distortion”
Source; Nuala Collins, Leading independent nutritionist, www. flahavans.ie/health-and-nutrition