3DCLUBS.CO.UK/BENEFITS
SESSION 1 SHEET 1
WHAT IS DIET?
Eat a variety of foods daily - don’t always eat the
same thing
Every day you must eat:
• Protein - for muscle/cell repair, vision and hormones
• Carbohydrates - Energy
• Fruit & Veg - you can never eat enough
• Fats - You do need to eats some fats, avoid adding it to your meals
• Water - drink at least 2 - 4 litres a day
TO KEEP BURNING FAT REMEMBER TO EAT EVERY 3 HOURS.
When you skip meals it encourages fat storing
metabolism to become active.
If you have a balanced diet you should not need
to take supplements, all vital vitamins/minerals are
contained in the food we eat.
Peel all fruit and wash vegetables before
consumption as pesticides and food handling can
affect their nutritional value.
• Tinned fruit is always a good standby
• Keep your store cupboard full of essentials
• Do not shop when you are hungry
• Change your supermarket occasionally - it can
encourage you to eat different foods
Get into the habit of looking at labels - the highest
ingredient is listed first.
“Low fat” or “low calorie” means it should be
50% below the normal product - but watch out
for hidden sugars.
When buying sauces/packaged food, try to ensure
there are less then 4g of fat per 100g of the
product.
• ALL food in excess will be stored as fat.
• ALL food in excess of what the body requires will be
stored as fat.
You must eat to lose weight.
Exercise combined with a healthy diet is the only
way to reduce weight permanently.
Any eating pattern. Make sure you choose the healthy option.
3DCLUBS.CO.UK/BENEFITS
SESSION 1 SHEET 2
EAT WELL PLATE
3DCLUBS.CO.UK/BENEFITS
SESSION 1 SHEET 3
EXERCISE SHEET
• Eggs
• Butter
• Porridge oats
• Kidney beans
• Chocolate
• Processed meat
• Sweet potatoes
• Lean pork
• Pasta
• Asparagus
• Salmon
• Sweets
• Chicken
• Cream
• Wholegrain bread
Place the food types into the correct food category.
Protein Carbohydrates Fats
3DCLUBS.CO.UK/BENEFITS
SESSION 2 SHEET 1
EATING HABITSTick the answer that fits you best
When do you eat?1. Mainly in the evening
2. Only at meal time
3. Because everyone else is
4. Through boredom
How often do you eat between meals?1. Occasionally
2. Often
3. Everyday
With what do you finish your meal?1. Pudding, cheese and biscuits
2. Tinned fruit
3. Fresh fruit
4. Nothing (no desert)
Do you take sugar?1. In tea and coffee
2. Never
3. On cereal
4. With fruit and puddings
How often do you eat chocolate?1. Very rarely
2. Everyday
3. Once a week
4. Two - three times a week
How often do you take exercise?1. Nearly every day
2. Occasionally
3. Hardly ever
4. Two - three times a week
Which best describes your mealtime habits?1. Always finish everything
2. Stop when you have had enough
3. Start with a small portion
4. Always have a second helping
Which would you like best?1. Cheese sandwich
2. Meat and vegetables
3. Pie and chips
How often do you eat fried food?1. Everyday
2. Never
3. Once a week
4. Two or three times a week
How much butter/margarine do you use with bread?1. Thick spreading
2. In moderation
3. Very thin scraping
How often do you eat cakes & pastries?1. Very rarely
2. Everyday
3. Once a week
4. Two - three time a week
How often do you eat crisps?1. Very rarely
2. Everyday
3. Once a week
3DCLUBS.CO.UK/BENEFITS
SESSION 2 SHEET 2
CALORIES AND BMRBMR (Basal Metabolic Rate) can be worked out below.
Equation for men: BMR = 10 x weight(kg) + 6.25 x height (cm) – 5 x age (years) + 5
Equation for women: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161
The BMR that can be worked out above is based
on a person who does no exercise, very little
movement during the day and gets a full 8 hours
sleep at night.
Some useful information about calories.
• 1lb of fat is equal to 3500kcals.
• When walking the average person will burn between 80-140 calories per mile.
• When weight training the average person will burn 60-120 calories in a 45 minute session, but this depends on a number of variables (exercise, weight lifted, reps, sets, speed, intensity, rest breaks)
• In a 1 hour hi-intensity circuit class the average per-son will burn 130-200 calories
• Bodyweight/hi intense workouts can help you to con-tinue to burn calories for up to 24 hours after.
The Harris Benedict Equation is a formula that
uses your BMR and then applies an activity factor
to determine your total daily energy expenditure
(calories). The only factor omitted by the Harris
Benedict Equation is lean body mass. Remember,
leaner bodies need more calories than less leaner
ones. Therefore, this equation will be very accurate
in all but the very muscular (will under-estimate
calorie needs) and the very fat (will over-estimate
calorie needs)
HARRIS BENEDICT FORMULA
• To determine your total daily calorie needs, multi-ply your BMR by the appropriate activity factor, as follows:
• If you are sedentary (little or no exercise): Calorie-Calculation = BMR x 1.2
• If you are lightly active (light exercise/sports 1-3 days/week): Calorie-Calculation = BMR x 1.375
• If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
• If you are very active (hard exercise/sports 6-7 days a week): Calorie-Calculation = BMR x 1.725
• If you are extra active (very hard exercise/sports & physical job or 2x training): Calorie-Calculation = BMR x 1.9
3DCLUBS.CO.UK/BENEFITS
SESSION 2 SHEET 3
FATSAbout a third of the fat the average British person eats comes from dairy products; mostly butter and milk. About a quarter comes in margarine cooking fats and oils, and about a sixth comes from other foods such as crisps, chocolates, biscuits and cakes. People are often confused about the different sorts of fats.
There are two types - saturated fats (saturates)
and unsaturated fats. Unsaturated fats include
a special group called polyunsaturated fats.
The difference is in their chemical structure.
SATURATES
Saturated fats are found as animal fats in meat
(beef, lamb, pork, suet, lard and dripping) and
in dairy products like milk, cheese and butter.
They are also found in some vegetable fat, such
as coconut oil and palm oil and in cakes, biscuits,
chocolate, cooking fats, hard margarines, sauces
and puddings. Sometimes these fats are listed in
the ingredients as hydrogenated vegetable fat/oil.
There are health risks associated with a high intake.
Fat is loaded with calories and too many calories
can lead to obesity. Also, too much saturated fat is
linked with higher risk of heart disease. The more
saturated fat you eat, the more cholesterol you
get in your blood. The cholesterol builds up on
the inside of the arteries, especially in the heart.
Eventually the arteries can become completely
blocked causing a heart attack. Unsaturated
fats do not raise cholesterol in the same way as
saturates and our bodies do need a small amount
of polyunsaturated fats to help make and repair
body cells. So try to cut down on the total amount
of fats you eat and when you do eat fats, they
should be polyunsaturated where possible.
POLYUNSATURATES
Polyunsaturated fats (good fats) are found in
some vegetable oils like sunflower, olive, corn or
syrup oils, in special soft margarines labelled “high
in polyunsaturated”, in nuts and oily fish such as
herring, mackerel and trout. Essential fats can also
be found in avocados, nuts and seeds.
HOW TO EAT LESS FAT• Choose low fat spread or margarines that are high
in polyunsaturates.
• T ry using a low fat yoghurt. Use single rather that double cream, crème fraiche/ fromage frais.
3DCLUBS.CO.UK/BENEFITS
SESSION 2 SHEET 4
CARBOHYDRATESWhen you start to exercise your body will use energy much more rapidly than it does when it is at rest. This energy comes from glycogen stored within the muscles and liver so the need for full energy stores in the body is very important.
WHAT IS CARBOHYDRATE?
Carbohydrate is stored in the body as glycogen
and this is the body’s immediate energy store.
Carbohydrates can be divided into two main
groups; simple carbohydrates (sugars) and
complex carbohydrates (starches). Simple
carbohydrates include glucose, fructose and
sucrose. Complex carbohydrates include rice,
pasta, potatoes and oatmeal.
WHAT ARE CARBOHYDRATES FOR?
A diet that is rich in complex carbohydrates well
ensure high glycogen stores and if you eat a high
carbohydrate diet before your training sessions
your muscles and liver glycogen stores are more
likely to be full. These stores will help you to
continue exercising for longer, and to perform
at your best. If a person’s diet does not contain
enough carbohydrate he or she will start exercising
with low muscle and liver glycogen stores and will
be more likely to fatigue at an earlier stage and to
perform under par.
WHY ARE CARBOHYDRATES SO IMPORTANT?
By the end of an exercise session your muscle
glycogen stores will be lower than when you
started. You have to refuel your body’s glycogen
store after training in order to replace the energy
that you have just used. If you do not do this you
will turn up at your next training session with low
glycogen stores (low energy). So, the best time
to start refuelling is as soon as possible after
exercise. Glycogen is manufactured faster and
more efficiently during the first one or two hours
immediately after exercise so it is a good idea to
consume a high carbohydrate meal directly after
your work out. Throughout the day you should
try to eat ‘little and often’. For example, a high
carbohydrate snack every two to three hours is a
more effective way of refuelling than eating a large
meal three times a day.
EXAMPLES OF CARBOHYDRATE SNACKS
2 oz (50g) of bread (2 slices) and 1 banana
5 rice cakes with banana
8 oz (200g) baked/boiled potatoes
3 oz (75g) dried fruit
2 ½ oz (65g) cereal
3 small bananas
6 plain crackers or crisp breads with 1 tbsp. (20g)
honey/jam
8 rice cakes
3DCLUBS.CO.UK/BENEFITS
SESSION 2 SHEET 5
PROTEINEvery cell in our body contains some protein, whether the cell is part of muscle, bone, skin, lymph or blood. Protein represents about 15% body weight of a human and it is essential for growth, repair, reproduction and for the synthesis of hormones. Growth can only occur if tissues receive the nutrients needed for the synthesis of their protein and other molecules. It is, therefore, important that the body is given an adequate diet.
Protein is made up of a mixture of amino acids
and we must eat the correct combination of amino
acids for protein synthesis. If this is not achieved
body protein content will decrease as protein
degradation increases. Impairment to health and
decrease in strength and endurance are likely to
occur. 8 of the 20 amino acids found in our diet
are classified as ‘’essential” and must be provided
by the food that we eat. The protein content of
different foods is highly variable and care must
be taken to ensure adequate protein intake,
particularly if you are vegetarian or vegan.
THE 8 ESSENTIAL AMINO ACIDS ARE:• Isoleucine
• Leucine
• Lysine
• Methionine
• Phenylalanine
• Threonine
• Tryptophan
• Valine
There are two types of protein source; animal and
vegetable:
1. Animal proteins - meat (including poultry) and meat products, offal, fish and fish products, shell fish, cheese, yoghurt, egg, milk and gelatine.
2. Vegetable proteins - beans, lentils and peas including chick peas, butter beans, baked beans, textured vegetable protein (T.V.P) and other meat alternatives (e.g. quorn) nuts and nut products, bread, potatoes, cereals, rice and pasta.
Animal proteins are a good source of all the
essential amino acids but animal proteins can be
high in fat. Vegetable proteins do not supply all
the essential amino acids and so a combination of
vegetable protein sources is required.
The following is a short list of vegetable proteins
that go together in order to provide all the
essential amino acids:
• Peanut butter sandwich using wholemeal bread
• Muesli and semi skimmed milk
• Baked beans on wholemeal toast
High intake of protein can put extra strain on the
liver and kidneys and also contribute to bone
de-mineralisation. Excess protein is passed out of
the body through urinating. The protein you eat
cannot be stored by the body as protein, therefore
the body requires a new supply daily.
The estimated average requirement for protein for
an adult is between 0.6g and 0.7g per kilo of body
weight per day although some individuals may
need more in specific situations.
3DCLUBS.CO.UK/BENEFITS
SESSION 3 SHEET 1
BALANCED DIET
Which type of milk should you use?a. Ordinary (silver/red top)b. Semi-skimmedc. Evaporatedd. Soya
Which fat would be best used as a spread?a. Butter / hard margarineb. Soft margarinec. Polyunsaturated fatd. Low fat spreade. No spread
How often should you eat sausages/meat pies/burgers?a. 6 times a week or moreb. 3-5 times a weekc. Once or twice a weekd. Very occasionally or never
Which type of cheese would be better to buy?a. Cheddar, cream cheese, Danish blue, stiltonb. Camembert, cheese spread, edamc. Cottage cheese, curd cheesed. A variety of cheeses
How often should you use cream or evaporated milk?a. Everydayb. Several times a weekc. Once per weekd. Less than once per week or never
What should you usually use for cooking and baking?a. A solid fat e.g. lard or butterb. A mixed (or blended) vegetable oilc. A pure vegetable oil e.g. corn or oil
Which method of cooking would be healthier for bacon, chops etc?a. Fryb. Grill with added oil or fatc. Grill without adding fat
How many times per week should you eat a whole packet of nuts?a. 6 times a week or moreb. 3-5 times a weekc. Once or twice a weekd. Very occasionally or never
How many times per week should you eat a whole packet of crisps?a. 6 times a week or moreb. 3-5 times a weekc. Once or twice a weekd. Very occasionally or never
How many times per week should you eat chocolate or sweets?a. 6 times a week or moreb. 3-5 times a weekc. Once or twice a weekd. Very occasionally or never
How many slices of bread, rolls or chappatis should you eat in a typical day?a. 6 or moreb. 3-5c. 1-2d. None
How often should you eat rice or pasta?a. 6 times a week or moreb. 3-5 times a weekc. Once or twice a weekd. Very occasionally or never
How many times per week should you eat cakes or biscuits?a. 6 times a week or moreb. 3-5 times a weekc. Once or twice a weekd. Very occasionally or never
Which is the best type of bread to eat?a. Wholemealb. Brownc. Whited. Mixture of above
How often should you eat breakfast cereal?a. 6 times a week or moreb. 3-5 times a weekc. Once or twice a weekd. Very occasionally or never
How often should you eat boiled, mashed or jacket potatoes?a. 6 times a week or moreb. 3-5 times a weekc. Once or twice a weekd. Very occasionally or never
Adapted from: Eating for a Healthy Heart
Ideal Me Ideal Me
Ideal Me Ideal Me
Ideal Me
Ideal Me
Ideal Me
Ideal Me
Ideal Me
Ideal Me
Ideal Me
Ideal Me
Ideal Me
Ideal Me
Ideal Me
Ideal Me
How well do you balance fatty and starchy foods?
3DCLUBS.CO.UK/BENEFITS
SESSION 3 SHEET 2
SUGARSugar provides you with “empty calories” - these are calories with no other nutrients: no vitamins, no minerals, no fibre, and no protein. In Britain, on average, we buy almost a pound, of packet sugar per person per week. We eat twice as much as that when all the sugars added to processed foods such as sweets, soft drinks, biscuits and cakes are included. There are two main problems associated with eating too much sugar.
Firstly, sugar promotes tooth decay, especially
when you have sugary snacks and drinks
frequently throughout the day.
Secondly, sugar promotes obesity. Adding sugar
to foods makes it more likely that we will eat too
much - partly because our taste buds have been
trained to crave for sugary foods. Sweet foods are
usually low in fibre so they don’t fill you up very
much. Cutting back on sugar is the easiest way to
reduce calorie intake without losing any nutrients.
Watch out for sucrose, glucose, dextrose, fructose
and maltose on the ingredients list of packaged
food. They are all forms of sugar. You’ll find them
in savoury foods, like soups and sauces and cheesy
biscuits. Honey, syrup, raw sugar, brown sugar,
cane sugar and muscovado are other names you
might see. These can cause tooth decay and help
make you fat just as easily as plain white sugar.
HOW TO REDUCE SUGAR INTAKE• Try drinking tea or coffee without sugar. You might
find it easier to cut down a little at a time.
• Choose low calorie soft drinks or un-sweetened fruit juices - dilute fruit juice with water. Avoid juice drinks.
• Buy tinned fruit in natural juices rather than in syrup
• Try halving the sugar in your recipes (except jam and meringues)*
• Avoid breakfast cereals with added sugar
• For snacks try fresh fruit, crispy vegetables, natural yoghurt, roast chick peas or unsalted nuts
• Avoid cakes and biscuits - they contain lots of sugar
* except jam and meringues as these are alternative recipes
3DCLUBS.CO.UK/BENEFITS
SESSION 3 SHEET 3
VEGETARIAN DIETSA vegetarian diet is often considered healthy. However, it can also be loaded with fat - the last thing you want if you’re trying to lose weight. If you’re a vegetarian or are thinking of becoming one, watch out for the following five common pitfalls.
DIET TRAP 1: CHEESE Milk, cheese and yoghurt are great sources of protein,
calcium and vitamin D. However, these foods are often
made with whole milk, which contains fat. Most of this fat
is the saturated kind, which can clog up our arteries and
lead to heart disease. For example, most cheeses contain
seven to nine grams of fat per ounce, and an ounce is
about the size of a thumb.
Solution: Stick to semi skimmed or skimmed milk and
low-fat yoghurt. Choose reduced-fat cheeses and keep
the portions small. Try to restrict the amount to no more
than one or two ounces per meal.
DIET TRAP 2: NUTS Nuts and seeds play a big role in a vegetarian diet
because they are great sources of protein and the fat they
contain is the healthy unsaturated type. Nuts have even
been shown to help prevent heart disease but beware
of eating too many as overeating anything will lead to
weight gain.
Solution: Sprinkle nuts or seeds on top of salads, cooked
vegetables, cereal, or in stir-fries. To avoid eating too
much fat, limit yourself to two tablespoons.
DIET TRAP 3: HIGH-FAT RECIPES Many vegetarian recipes are loaded with fat because they
include ingredients like butter, sour cream and oil. Fat
adds flavour and texture to food but it can also contribute
the majority of calories.
Solution: Limit added fats (margarine, mayonnaise, salad
dressing, sour cream and cream cheese) to no more than
one teaspoon per meal. Try to choose a hearty whole
grain bread and avoid high-fat toppings.
DIET TRAP 4: FAST FOOD Everybody is strapped for time and this is often reflected
in the foods we choose to eat. Crisps, chips, fizzy drinks,
biscuits, chocolate and sweets contribute greatly to the
number of calories in our diet. Vegetarians also need to
be wary of packaged foods, frozen meals and high-fat
snacks.
Solution: Consume mostly natural, unprocessed foods as
you can, and save the fast foods and packaged meals for
occasional treats. Not only will you take in fewer calories,
you’ll also benefit from more vitamins, minerals and fibre.
Nine times out of ten you will enjoy the meal far more
also.
DIET TRAP 5: HIGH-CALORIE JUICE Vegetable and fruit juices provide healthy nutrients, but
they also contain far more calories than you would get
from fresh produce. One apple has about 80 calories, yet
an eight-ounce glass of apple juice contains 120 calories.
Eating fruit or vegetables satisfies our hunger much more
effectively than drinking juice because the fibre in fresh
produce makes us feel full.
Solution: Drink between 2 and 4 litres of water per day
to satisfy your thirst. Eat at least two servings of fruit and
three servings of vegetables every day.
As long as you don’t get caught out with these five traps
you will be able to eat healthily and maintain your weight.
3DCLUBS.CO.UK/BENEFITS
SESSION 3 SHEET 4
GLYCEMIC INDEXGlycemic Index uses a scale of 0 to 100, with higher values given to foods that cause the most rapid rise in blood sugar. Pure glucose serves as a reference point, and is given a Glycemic Index (GI) of 100
Rating Food Rating Food Rating Food
110 Maltose 59 Sucrose 36 Lima beans
100 Glucose 59 Sweet corn 36 Yoghurt
98 51 Bran 34 Pear
97 Parsnips 51 34
92 51 Potato chips 32 Milk, skim
87 Honey 51 29 Kidney beans
80 Potato, instant mashed 50 White spaghetti 29 Lentils
72 While-wheat bread 49 Oatmeal 26
72 White rice 45 Grapes 26
69 White bread 42 Whole-wheat spaghetti 25 Plum
67 40 23 Cherries
66 Brown rice 39 Apple 20 Fructose
64 Raisins 38 Tomato 15 Soya beans
64 Beets 36 13
62 36 Chick peas
Listed below are items which are missing from the glycemic index. Can you put them in the correct place?
Grapefruit
Carrots
Peanuts
Orange
Milk, whole
Shredded wheat
Sweet potato
Potato, russet, baked
Banana
Peach
Ice cream
Green peas
GLY
CE
MIC
IN
DE
X
3DCLUBS.CO.UK/BENEFITS
SESSION 4 SHEET 1
EATING OUTEating out is enjoyable and sociable and provided you choose wisely you can still eat healthily.
Here are some tips to help:• Choose dishes that are not fried or cooked in fat
• Choose jacket potatoes rather than fries
• Avoid rich creamy sauces
• Order salad/vegetables without dressings
• Eat rolls etc, without the butter
• Avoid creamy deserts and cheeses
Here are some tips to help you choose what and where to eat:
RESTAURANT GOOD CHOICES BAD CHOICES
PizzaTomato and vegetable toppings, wholemeal
baseSalami, mince, pepperoni and extra cheese
HamburgerPlain grilled hamburger or flame grilled
chicken
Most burgers, French fries, doughnuts, apple
pie
IndiaChicken tikka, dahl and dry, vegetable curries
plain rice tandori chicken
Meat or chicken dansak, korma or madras,
chappati puri
ChineseChicken, vegetable or prawn chop suey, stir-fry
vegetables plain rice noodles
Duck dishes, sweet and sour pork, fried rice,
prawn crackers
French Grilled meat, poultry or fishCream sauces, buttered vegetables and
pastry dishes
ItalianPasta tomato based sauce, risotto, grilled
chicken or fish. Tortellini
Pasta with cream or butter base sauces,
spaghetti bolognese
Steak Grilled steak, salad and jacket potato, fruitBreaded or fried fish, garlic mushrooms/bread,
scampi and puddings
Mexican Bean burrito, tortillas with beans or vegetablesAnything with chilli-beef filling, tortilla chips.
Anything deep fried
3DCLUBS.CO.UK/BENEFITS
SESSION 4 SHEET 2
HECTIC LIFESTYLESIf you work long, erratic hours you need to prepare your food and plan your exercise sessions well in advance. Here is a checklist of tips to follow:
1. Prepare small regular snacks to take to work with you. Make your own low fat sandwich, pasta meal, salad in a box, muffins or currant buns. Fruit, rice cakes, raisins, pitta bread and cottage cheese are all good to eat
2. Get up ½ an hour earlier in the morning - you could do your exercise then
3. Drink fluid frequently throughout the day e.g. low calorie uncarbonated drinks, water, and diluted fruit juice
4. Get enough rest and relaxation after a ‘heavy’ day
5. When preparing meals, make a larger quantity and keep some in the fridge or the freezer
6. Keep healthy standby items in your food cupboards. You will then have the ingredients to make quick healthy meals. Try to keep tinned tomatoes, tuna, sweetcorn, packets of pasta and baking potatoes
7. Try not to snack on sweets, biscuits or chocolate
8. Try not to skip meals as this will lead to low blood sugar levels, which will make you feel tired and irritable. You will also be more likely to binge/crave unhealthy quick fix snacks
9. Try not to drink to much caffeine (in, for example, coffee and tea) as this can raise your blood pressure temporarily and make you feel “hyper”
10. Try to avoid the temptation to get a ‘take away’ late at night and then ‘crash out’
CONCLUSION
Prepare small nutritious snacks and ‘graze’
throughout the day every 2-3 hours. Never go for
more than 4 hours during the day without food,
and try to do five 30 minute exercise sessions per
week until you can get back to a steady, regular
eating pattern and exercise regime.
3DCLUBS.CO.UK/BENEFITS
SESSION 4 SHEET 3
SALADSSalads can be used to compliment a range of dishes and can easily be a meal on their own; you no longer have to stick with lettuce leaves and tomatoes! There is so much variety to choose from that you could have a different salad every day for a whole month. Here are a few ideas for you to try.
Curried Rice and veg: brown rice, spring onions, mushrooms, red peppers, curry powder and natural
yoghurt
Potato salad: boiled potatoes, mixture of half mayonnaise and half yoghurt, spring onion, parsley
Curried apple coleslaw: white cabbage, celery, apple, radish, spring onion. Dressing - half mayonnaise, and
half yoghurt with lemon juice and curry powder
French bean and mushroom: French beans, mushrooms, French dressing, onion
Cucumber and carrot: cucumber, carrot, sesame seeds with soy sauce and white wine vinegar
Spanish salad: cabbage, red and green pepper, onion, olives, carrots, parsley, French dressing
Sweetcorn salad: sweetcorn, half mayonnaise and half yoghurt, red and green pepper
Cauliflower salad: cauliflower, tomato, cucumber, celery, carrot, peppers with mayonnaise and yoghurt
Pasta and cheese salad: wholemeal pasta, yoghurt, cottage cheese, celery, red and green peppers
Fruit coleslaw: cabbage, carrot, half mayonnaise half yoghurt, apple, orange, grapes
Chick pea salad: chick peas, onion, parsley, tomato dressing
Celery, nuts and sultana: celery, peanuts, sultanas
with mayonnaise and yoghurt
Greek salad: celery, feta cheese, cucumber, tomatoes,
olives, onions
Chinese salad: bean sprouts, red peppers, onion,
sweetcorn, French dressing, parsley
3DCLUBS.CO.UK/BENEFITS
SESSION 5 SHEET 1
VITAMINSVitamins are metabolic catalysts that regulate biochemical reactions within your body. Your body cannot manufacture them, which is why you must obtain them through your diet. To date, 13 vitamins have been discovered, each with a specific function. You need vitamins to function properly but an excess offers no improvement in body function. Vitamins are required in tiny amounts for growth, health and physical well being.
Many people use vitamin supplements but despite
claims to the contrary, if you follow a healthy diet
supplements will not:
• Enhance performance
• Increase strength and endurance
• Prevent injuries or illness
• Provide energy
• Build muscle
Minerals are present in all living cells. They occur
naturally in the soil and water and travel through
the food chain by being absorbed into plants and
water. Vegetables of the same species can differ
in mineral content, depending on the soil in which
they were grown.
Each mineral has its own unique role in the body.
You need some minerals in large amounts: sodium,
potassium, chloride, calcium, phosphorous and
magnesium. Others, such as iron, zinc, selenium
and iodine are needed in smaller amounts. As with
vitamins, you can get the minerals you need if you
eat a variety of wholesome foods. Iron and zinc
can be exceptions to that general rule, particularly
for those who do not eat red meat; the same is
true of calcium for those who abstain from dairy
products.
Vitamin and mineral deficiencies tend to be
related to medical problems so for the average
healthy person when it comes to nourishing the
body, always try to get the vitamins and minerals
you need from the food you eat. Food first! If
for psychological ‘health insurance’ you wish to
supplement your diet, you can take one-a-day
multivitamin tablets.
WHERE ARE VITAMINS FOUND AND WHAT DO THEY DO?
VITAMIN A (RETINOL) PROPERTIES
Good for: • eyesight
• growth
• appetite and taste
Signs of vitamin A deficiency:• night-blindness
Good sources of vitamin A: • liver, fish oil, carrots, green leafy vegetables, egg
yolks, enriched margarine, milk products
Recommended daily amount: 800 micrograms
Excess: vitamin A is a fat-soluble vitamin and so
it is stored for a long time in the human body,
especially in pregnancy. An overdose may be
dangerous.
Destroyed by: fatty acids
VITAMIN B1 (THIAMINE) PROPERTIES
Good for:• nervous system
• digestion
• muscles
• the heart
• alcohol-damaged nervous tissues
Signs of vitamin B1 deficiency:• tingling in fingers and toes
• confusion
• difficulty maintaining balance
• loss of appetite
• exhaustion
• weakened powers of concentration
Good sources of vitamin B1:
3DCLUBS.CO.UK/BENEFITS
SESSION 5 SHEET 1
VITAMINSVITAMIN B2 (RIBOFLAVIN) PROPERTIES
Good for: • growth
• skin
• nails
• hair
• sensitive lips and tongue
• eyesight
• protein, fat and carbohydrate breakdown
Signs of vitamin B2 deficiency:• itching and irritation of the eyes
• itching mucous membranes
• itching lips and skin
Good sources of vitamin B2: • liver, fish oil, carrots, green leafy vegetables, egg
yolks, enriched margarine, milk products, milk, cheese, liver, green leafy vegetables, yeast, fish
Recommended daily amount: 1.6mg
Excess: no danger of poisoning as the vitamin
dissolves in water, so excess is passed from the
body in the urine.
Destroyed by: light (this is why milk-cartons are
better than bottles) and alcohol.
VITAMIN B6 (PYRIDOXINE) PROPERTIES
Good for:• preventing skin conditions
• nerve problems
• helping the body absorb proteins and carbohydrates
Signs of vitamin B6 deficiency:• skin inflammation
Good sources of vitamin B6:• bananas, fish, chicken, whole grains
Recommended daily amount: 2mg. Women taking
the contraceptive pill may need more.
Excess: may cause nerve problems in large doses
but current evidence is conflicting with regard to
the maximum safe dose. Discuss this with your
pharmacist if you are concerned.
Destroyed by: the contraceptive pill, roasted or
boiled food, alcohol and oestrogen (the female
hormone).
VITAMIN B12 (COBALAMIN) PROPERTIES
Good for:• making red blood cells
• the formation of the nerves
Signs of vitamin B12 deficiency:• tiredness due to anaemia
• abnormalities of nervous tissue function
Good sources of vitamin B12:• fish, liver, beef, pork, milk / cheese
Vitamin B12 deficiency can arise in strict vegans
because dietary sources of vitamin B12 are animal
in origin. The other main cause of vitamin B12
deficiency is pernicious anaemia.
Recommended daily amount: 1 microgram
Excess: no danger as the vitamin dissolves in water,
so excess is passed from the body in the urine.
Destroyed by: water, sunlight, alcohol, oestrogen
and sleeping pills.
VITAMIN C (ASCORBIC ACID) PROPERTIES
Good for:• the immune defence system
• protection from viruses and bacteria
• healing wounds
• reducing cholesterol content of the blood
• a natural laxative
• cell lifespan
Signs of vitamin C deficiency:• tiredness
• bleeding gums
• slow-healing wounds
Good sources of vitamin C:• citrus fruits - especially kiwi fruit, berries, tomatoes,
cauliflower, potatoes, green leafy vegetables, peppers
Recommended daily amount: 60mg
3DCLUBS.CO.UK/BENEFITS
SESSION 1 SHEET 1
VITAMINSVITAMIN D PROPERTIES
Good for: • strong bones and teeth
Signs of vitamin D deficiency:• unhealthy teeth
• osteomalacia (causes weakening of bones)
• rickets in children
Good sources of vitamin D: • fish oil, sardines, tuna, herring, salmon, milk and milk
products, sunlight (the action of sunlight on the skin allows our bodies to manufacture vitamin D)
Recommended daily amount: 5 micrograms
Excess: this vitamin is fat-soluble so can
accumulate in the body and overdoses are
dangerous.
Destroyed by: mineral oil
VITAMIN E (TOCOPHEROL) PROPERTIES
Good for:• fighting poisons - vitamin E is a powerful anti-oxidant
Signs of vitamin E deficiency:• weak muscles
• fertility problems
Good sources of vitamin E:• nuts, soya beans, vegetable oil, broccoli, sprouts,
spinach, wholemeal products, eggs
Recommended daily amount: 10mg
Excess: there is a theoretical but slight risk of
overdose, as vitamin E is fat soluble.
Destroyed by: heat, oxygen, frost, iron, chlorine
and mineral oil.
FOLIC ACID PROPERTIES
Good for:• production of red blood cells
• essential during the first three months of pregnancy to prevent birth defects such as spina bifida, cleft palate or hair lip
Signs of vitamin folic acid deficiency:• anaemia, red tongue
• abnormalities of nervous tissue function
Good sources of vitamin folic acid:• carrots, apricots, yeast, pumpkin, liver, avocado, egg
yolks, beans, melon, rye and whole wheat, green leafy vegetables
Recommended daily amount: 200 micrograms,
Pregnant women and women planning a
pregnancy should take a daily supplement of 400
micrograms, continued for the first 12 weeks of
pregnancy.
Excess: no danger of poisoning as it dissolves in
water, so excess is passed from the body in the
urine.
Destroyed by: water, sunlight, oestrogen, heat
These recommendations were made by the government in the 1950s in order to help members of the population avoid being unhealthy rather than to actually maximise their health. These recommendations remain the same so you may therefore need to consume more depending on other aspects of your lifestyle e.g. exercise.
3DCLUBS.CO.UK/BENEFITS
SESSION 5 SHEET 2
UNIT GUIDE
3DCLUBS.CO.UK/BENEFITS
SESSION 6 SHEET 1
FIBREHealthy eating doesn’t mean eating less of everything. Here’s something you can actually eat more of - Fibre
Fibre is the name for a special group of carbohydrates. You get lots of fibre from meals that include beans,
brown rice, wholemeal pasta, vegetables and wholemeal bread. So, many Asian, Chinese, Italian, Spanish
and Greek meals can be very good sources of fibre.
Sometimes people think of starchy foods like bread, pasta and rice as being fattening. These foods
especially wholemeal varieties are rich in fibre and provide half as many calories as fat for a given weight.
They are carbohydrate rich foods. They are only fattening if you eat too much and the body will store the
excess carbohydrates as fat.
HOW TO EAT MORE FIBRE:• Try to eat at least 4 thick slices of bread a day,
preferably wholemeal. Other kinds of bread are also good sources of fibre, especially if they are made from wholemeal flour
• Use wholemeal flour instead of white flour when baking
• Eat breakfast cereals. Go for those with ingredients that are wholegrain (e.g. 100% whole-wheat) and avoid sugar coated varieties
• Try using more peas, lentils and beans. Dried beans, such as red kidney beans are very good sources of fibre but make sure you cook them properly. These are cheap and very nutritious
• Use tinned beans more. Most of the fibre is in their skin, so try different ways of cooking them. Cassava, plantain, sweet potato and yams are good sources of fibre
• Brown rice has more fibre than white and it is tastier too. If you have trouble switching to brown rice, pasta etc try mixing brown and white until your taste buds adjust
• Eat more unsalted nuts and dried fruit (eg apricots). Ideal for snacks or you can add them to your breakfast cereal
• Try to eat at least 5 portions of fruit or vegetables each day. As well as providing fibre, fruit and vegetables provide vitamins and minerals
3DCLUBS.CO.UK/BENEFITS
SESSION 6 SHEET 2
SALTOn average we eat about 10 grams of salt a day. That’s two whole teaspoons full. More than half the salt we eat is added by food manufactures during food processing. Less than a quarter is added either during cooking or at the table and the remaining quarter is naturally present in food.
Everyone needs some salt, but most people don’t actually NEED more than 1 gram a day. As long as you
eat a good variety of food, you’ll get plenty of salt without having to add any extra. Reducing salt will
lessen your taste for it.
For some people, eating too much salt can lead to high blood pressure, which in turn can cause heart
disease and strokes. At the moment there is no way of knowing in advance which people are likely to be
affected by salt in this way.
So, if you want to play safe, cut down on the amount of salt you eat.
• Use less salt in cooking - if possible cut it out altogether
• Flavour your food with lemon juice, herbs, spices or mustard instead of salt
• Try to get out of the habit of adding salt to food at the table
• Cut down on salty snack foods like crisps, salted nuts and other nibbles
• If you buy tinned vegetables, buy the ones marked ‘no added salt’
• Cut down on salted meat and fish such as bacon, gammon, salt beef and salted mackerel
• Use less tinned and packet soups. Try making your own soups instead
• Salt substitutes are better than ordinary salt but most still contain some salt and they don’t help you lose your taste for it. Sea salt does contain traces of minerals, which ordinary salt doesn’t but sea salt is no better than ordinary salt for your blood pressure
3DCLUBS.CO.UK/BENEFITS
SESSION 6 SHEET 3
RECIPE ADAPTATIONSPAGHETTI BOLOGNESE
Mince is usually high in fat, unless an expensive brand (ground beef) is bought - turkey mince is a leaner
alternative.
HOW TO REDUCE FAT1. Place the mince in a dry saucepan over a low heat. Stir all the time, to prevent burning, until it browns
2. Throw away all the fat that melts out from the meat after cooking, or alternatively. Leave the meat in the fridge once cooked so that it solidifies overnight
3. Add onions, vegetables, garlic, tinned tomatoes, herbs and spices. Do not add any earlier, otherwise they will absorb the fat
CALORIE COMPARISONMince without draining the fat = 250 calories
Mince with the fat drained = 180 calories
Increase Fibre - use whole-wheat spaghetti
SHEPHERDS PIE
Reduce Fat - cook the mince as above. Do not add any fat (e.g. margarine) to the mash. Use low fat milk.
Increase Fibre - add cooked red kidney beans or cooked lentils and onion to the mince before cooking in
the oven.
Save 180 calories
LASAGNE
Reduce Fat - cook mince as previously described. Make the cheese sauce as above.
Increase Fibre - use whole-wheat lasagne, add more vegetables to the mince.
Save 180 calories
CHILLI CON CARNE
Reduce Fat - cook mince as above.
Increase Fibre - red kidney beans are high in fibre. Serve with brown rice.
Reduce Salt and Sugar - if using tinned kidney beans, wash them well before adding to the mince.
Save 180 calories
CHEESE SAUCE
Reduce Fat - make the white sauce with low fat milk and no fat (blend milk with flour - not ‘roux’ method).
Add medium fat cheese rather than cheddar.
Reduce Salt - add mustard and black pepper and only a pinch of salt
Save 400 - 600 calories per pint
CUSTARD
3DCLUBS.CO.UK/BENEFITS
SESSION 6 SHEET 4
BODY IMAGEDo you agree or disagree with the following statements? Agree Disagree
1. People don’t pay much attention to fat women/men
2. If people are fat they only have themselves to blame
3. There isn’t the same pressure on men to be slim
4. I’d like to put on weight
5. I’d like to lose weight
6. I feel comfortable about my body
7. Thin people are healthier than fat people
8. Thin people are more successful than fat people
9. I want to be thinner to be more attractive
10. I feel less confident when I feel overweight
11. I think more about food and eating when I’m dieting than when I’m not
12. I feel a failure and weak willed when I lose interest in a diet
3DCLUBS.CO.UK/BENEFITS
SESSION 7 SHEET 1
FEELINGS ABOUT FOODHere are a few discussion points.
Do they sound familiar?
Have you ever felt this way?
My whole life seems to revolve
around food. As soon as I’ve
cooked one meal, I have to
think about the next
“ “
The more effort I put into
cooking a meal, the more
upset I get if my family
don’t eat it
“ “
Now there’s just me, I don’t
bother with a proper meal
- it doesn’t seem worth the
trouble
“ “
If I’ve eaten too much,
I feel guilty and bad about
myself“ “
I eat more if I’m
feeling low“
“
My mum used to ply me with food.
Not eating it was a way of rejecting
her values and establishing my
independence
“ “
I enjoy food but often when I’m
eating a big meal people will
make comments. It seems that
women are not supposed to have
a healthy appetite
“ “
I feel like a proper
parent when I make a
hot, traditional dinner
for the children
“ “
3DCLUBS.CO.UK/BENEFITS
SESSION 7 SHEET 2
SELF CONTROLMany diets fail because they focus on food and not on the eating that makes us fat. Often when the diet is over, our weight starts to creep upwards again. To achieve more permanent weight control we have to develop more sensible eating habits.
Outlined below are a number of techniques for self control that are quite easy to learn and can help you eat as you should. The methods are based on how people learn to change their habits. They are certainly not a magic solution but many people
have found them useful.
1. If you have a momentary lapse from your diet Don’t look at it too negatively. Everyone strays from the diet occasionally. One hiccup won’t affect long term weight loss. The important thing to do is to decide what it is you would like, eat it, enjoy it and don’t feel guilty! If you try to deny a craving it is quite possible that you will end up eating twice as many calories by eating other foods.
2. When and where to eat
• Eat your meals at regular times of day
• Don’t do anything else (e.g. reading, watch TV) while you are eating. The distraction is likely to make you eat more
3. Resisting Temptation
• Work out your danger times, for example- when you are cooking meals, in company, bored, or anxious etc.., so that you can be better prepared to deal with temptation. If you are tempted to nibble while making the family meal, keep a low calorie drink beside you to sip instead. If you need to taste food during its preparation, use a small spoon
• If tempted to eat outside your plan, start an activity which makes it difficult for you to eat at the same time (e.g. wash the floor or go for a walk). This is not foolproof but certainly helps
• Don’t leave food lying about within easy reach. Store all food in the kitchen and put all extra food away
• Don’t buy the wrong sort of foods. Always prepare a shopping list. Don’t go shopping when you are hungry
• If you can, prepare meals at a time when you are not hungry
• Make sure you don’t feel hungry if you are going into a situation where you may be offered poor food choices. Eat a low calorie snack beforehand to reduce temptation and desire
• Food is often used as a reward. Could this reward be some other activity e.g. when the children get on your nerves, is an éclair the only answer, or would a soak in the bath be as good?
3DCLUBS.CO.UK/BENEFITS
SESSION 7 SHEET 3
MOTIVATIONMotivation in the early stages of a weight loss regime is often easy. The pounds come off easily and you are proud of your achievements. Your clothes begin to feel looser and you receive compliments. Your energy levels are high because you’re eating the right food. Your complexion looks better and your hair may regain its shine. You are smug and your confidence is boosted.
You wonder why you have left it so long to lose weight. Why don’t all those over weight people out there do something about it - ITS EASY!!
These are some of the thoughts that go through every successful dieter’s mind to begin with and to a certain degree many of the above points are valid. You do feel and look better and this has worked wonders for your confidence.
The problems arise when the body gets used to less food and learns to be economical with it. Now the body is less inclined to lose weight. This does nothing for continued weight loss of your plans for becoming slimmer.
Motivation will become more difficult and you will need to be armed with practical ideas and
solutions.
1. Firstly, before you change your shape you have to change your mind and your attitude. Tasks that are difficult are by definition not easy to complete. You need to have a strong desire to lose weight, otherwise you are wasting your time even thinking about it.
2. Find a motive - a reason for changing Self esteem is very high on the list of motives to lose weight. Looking in the mirror and liking the progress that you see will be a huge motivator
3. Don’t be hard on yourself. Aim to lose an average of 1lb per week for the first month. You may not do it but maintaining your new weight should also be viewed as success. As long as you are not gaining weight the diet is working. Some weeks you will lose nothing even though you have dieted like a saint. It just means the body is alive and functioning and adjusting to your new regime. Don’t keep on weighing yourself just because you feel thinner. You may get a nasty shock. Wait until your regular fortnightly weigh in, which must be at the same time each time in the same clothes. Don’t move the scales as they change according to position and surface of floor
4. Take up a new hobby or interest. This really does work as it takes your mind off food. Boredom accounts for too many lost causes. Better still if it’s a new exercise regime
5. Do reward yourself on achievement or even better, get someone else to provide the reward - new clothes, hair do etc.
6. Don’t try to change everything at once - it will take over your life and make you miserable. Life goes on and you will want to socialise, so become discreet with your diet and don’t become a dieting bore. Learn the selections and memorise your chosen eating regime so that you can be sensible when eating out with friends
One indulgence won’t ruin the diet; it just proves you are normal. Sometimes the body needs food and it will tell you, sometimes in between meals. You may have to give in to a sweet food item and it’s bound to happen, but do try to keep a bag of fruit with you for that sweet craving. You will still lose weight if you are not 100% loyal to the diet. Do the best you can.
3DCLUBS.CO.UK/BENEFITS
SESSION 7 SHEET 4
FOOD LABELSEXPLAIN THE LABELS
Each pack contains
256 3.1g 4.8g 1.4g 1.1g19%7%7%4%13%
Calories Sugar Fat Saturates Salt These arethe amountsof salt etc.
in theserving
This is thenumber of
calories perserving
This shows the percentage of your GuidelineDaily Amounts in a serving.
of your guideline daily amount
Example from Healthy Living Chicken salad sandwich pack.
3DCLUBS.CO.UK/BENEFITS
SESSION 8 SHEET 1
CONCLUSION
Good luck, happy eating and keep at it. It’s not going to be a quick fix but it will be worth it in the end.
We must conclude our eight session course by emphasising again the aims of these group sessions. They have helped:
• To identify eating habits resulting in weight gain
• To learn self control techniques and apply them when necessary
• To gradually change our eating habits to suit our lifestyles
• To make better informed choices of healthier options
• To make some positive changes in our lives by starting to exercise
If you have made all of these changes, you
will continue to see a gradual weight loss
over the next few weeks. Try not to slip
back into bad habits and focus more on the
following tips to help you to maintain your
new improved eating pattern.
• Weigh yourself no more than once per week
• Beware of fat, sugar and empty calories
• Keep exercising - build up slowly and safely
• Walk tall - good posture makes you look good
• Escape - treat yourself to some space (with a book, in the bath)
• Take care of your skin
• Continue to plan your menus
• Don’t skip meals and always have breakfast.
• Congratulate yourself on the progress you have made
• Have a food treat once per week
Cellulite is Toxified Fatty Deposits. It is caused by: Bad circulation, bad nutrition, stress, age, gravity, blocked bowels and blocked lymphatic drainage.
Plus S-Dace - The five factors that determine good health (Stress, digestion, adsorption, circulation and elimination).
Circulation - Exercise improves circulation, helps blood become oxygenated and clears waste from the body more quickly.
Nutrition - Avoid stimulants e.g. sugar, caffeine, nicotine, which will impair the absorption of vitamins and minerals that keep the body working efficiently. Avoid sugar, fatty foods and refined foods that clog up the system.
Eat more raw foods and drink more water.
Take a multivitamin tablet with iron each day if you are in doubt about getting the right amount of vitamins and minerals.
Stress - Get rid of it - It floods the nervous system with toxins.
Age - You are only as old as you feel - get positive.
Gravity - We become clogged at the base of our bodies because we stand too much. Lie down more often or better still, do a shoulder stand!! Turn everything upside down and upset the gravity problem. Pilates and yoga help to rebalance the body.
Blocked Bowels - Drink more water, eat less refined foods, sugar and junk, eat more fruits, vegetables, fibre and do more exercise.
Blocked Lymph - Drink more water, reduce or cut out tea and coffee and chose a herbal remedy to help cleanse the system.
Extra help - Start each day with hot water with a slice of lemon - it improves the digestion and tones the liver.
Body brush your skin daily - remember the skin is the third kidney of the body - keep it clean and free from dead matter.
3DCLUBS.CO.UK/BENEFITS
SESSION 8 SHEET 2
QUESTIONNAIRE1. What do proteins help to do in the body?
2. How often should we be eating throughout the day?
3. Which food group do we get ‘energy’ from? Fats Carbohydrates or Proteins.
4. True or false, food labels show the ingredients in order of how good for you they are.
5. Wholegrain foods, are they simple or complex carbohydrates
6. How many litres of water should you drink a day?
7. On average, how much exercise should you take part in a week?
8. Unhealthy teeth and a weakening of bones can
be caused by a deficiency in which vitamin?
Vitamin E, Folic Acid or Vitamin D?
9. Name 3 ways to make a spaghetti Bolognese healthier.
10. True or false, white rice has more fibre than brown rice?