Patient information
Weight
Reducing Guide
i
Golden Jubilee National Hospital
Agamemnon Street
Clydebank, G81 4DY
(: 0141 951 5000
www.nhsgoldenjubilee.co.uk
Important information for all
dietary patients.
Reviewed: September 2016
Next review: September 2017
Version 4
About this booklet
The purpose of this booklet is to tell you about how to reduce weight
and the importance of a healthy balanced diet.
Before you start
All food provides energy in the form of calories. In order to lose
weight, you have to take in fewer calories than you are using in your
daily activities. If you are able, try to increase the amount of energy
you use up by being more active. Physical activity is important in
weight loss and weight maintenance as it helps to maintain your
muscle mass. Activities include swimming, brisk walking and cycling.
Important equation
Change in body weight = energy in – energy out
(food)
(activity)
The energy (calories) in food and drinks are the only contributors to
the ‘energy in’ side of the equation.
If your energy in is 500 calories less than your energy out every day
you will lose 0.5kg/1lb per week.
How much energy do nutrients provide?
one gram carbohydrate
one gram protein
one gram fat one gram alcohol
2
= four calories
= four calories
= nine calories
= seven calories
Weight reducing guide
To reduce your weight, aim to reduce your intake of fat, sugar and
alcohol. These changes are good for your overall health and should
be for life. Have a realistic goal for weight loss – a 10% reduction is a
good target to begin with.
A healthy, balanced eating pattern
When trying to lose weight, you may need to change the types of
foods you are eating and modify your portions to have a healthy
balanced diet.
A healthy diet includes choices from the five food groups in the
correct balance as represented in the plate model below.
Eatwell Guide
Check the label on
packaged foods
Use the Eatwell Guide to help you get a balance of healthier and more sustainable food.
It shows how much of what you eat overall should come from each food group.
Each serving (150g) contains
Energy
1046kJ
250kcal
13%
Fat
Saturates Sugars
3.0g 1.3g
LOW
LOW
4%
7%
Salt
34g 0.9g
HIGH
38% 15%
of an adult’s reference intake
Typical values (as sold) per 100g: 697kJ/ 167kcal
of
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Eat at
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Whole
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Bagels
Whole
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Porridge
Limit fruit juice
and/or smoothies
to a total of
150ml a day.
Rice
Lentils
Tuna
Plain
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Beans
lower
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and
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Chick
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Spaghetti
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in small amounts
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Per day
Source: Public Health England in association with the Welsh government, Food Standards Scotland and the Food Standards Agency in Northern Ireland
2000kcal
Oil & spreads
Choose unsaturated oils
and use in small amounts
2500kcal = ALL FOOD + ALL DRINKS
© Crown copyright 2016
Picture reproduced from Health Education Authority.
Weight reducing guide
3
Bread, cereals and potatoes
Starchy foods are low in fat and provide energy in your diet. They
are filling, so you will be more satisfied with your meals, especially if
you choose high fibre varieties.
A portion of starchy food includes:
•
•
•
•
•
•
•
one slice of bread – all types;
half a bread roll;
one medium sized potato or two small potatoes;
two tablespoons of rice;
three tablespoons of pasta;
three tablespoons cereal or one wheat biscuit; and
two to three crispbreads.
You can have _____ portions at each meal.
Some starchy foods will be high in calories, as they have fats and/or
sugar added.
Foods to be careful with include:
• garlic bread, croissants, sweet or savory pastries;
• crisps, chips and roast potatoes; and
• fried rice, pasta with cream sauces.
4
Weight reducing guide
Meat, fish and alternatives
These foods can provide you with protein and essential vitamins and
minerals. However, some varieties will be high in fat, so choose lean
cuts/lower fat options whenever possible.
It is recommended that you have two portions/day.
A portion is:
•
•
•
•
•
•
75–100g/ 3–4oz lean meat/chicken;
100–150g/ 4–6oz white fish;
75–100g /3–4oz oily fish;
one–two egg(s);
25g/1oz cheese; and
100–150g/4–6oz pulses (beans, lentils, dhal).
To reduce your intake of fat trim meat of all visible fat and remove
skin from chicken. Use low fat cooking methods – stew, casserole,
stir-fry, microwave, roast or grill.
High fat foods include:
• sausages, burgers, streaky bacon and fatty cuts of meat;
• meat pies, sausage rolls, quiche; and
• fish in batter, fish/eggs with mayonnaise.
Weight reducing guide
5
Dairy products
Dairy products are an important source of calcium which helps
protect your bones. Try to choose low fat varieties to limit your
calorie intake while ensuring adequate calcium.
Recommendation is two – three portions per day.
A portion is:
•
•
•
•
1/3 pint milk – skimmed or semi-skimmed;
125g/5oz pot of low fat/diet yoghurt;
25g/ 1oz cheese – reduced fat available; and
a tub of cottage cheese.
Cheese should be eaten as an alternative to meat, egg or chicken
at a meal – if eaten regularly as a snack, it will increase your fat
calorie intake.
High fat foods include:
• cheese based quiche, cheese / cream sauces; and
• greek yoghurt, cream, full fat milk puddings.
6
Weight reducing guide
Fruit and vegetables
Fruits and vegetables are low in calories and rich in vitamins. You
can therefore have foods from this group in large quantities to make
your meals more satisfying.
Have at least five portions per day.
What is a portion?
•
•
•
•
•
•
•
one medium sized fruit e.g. apple, orange, banana, pear;
¼ - ½ large fruit e.g. pineapple, melon;
two to three small fruits e.g. satsuma, plum;
cup of grapes, strawberries, tinned fruit in natural juice;
a small glass of fruit juice;
two heaped tablespoons of vegetables; and
small side salad.
You can include fresh, frozen or tinned varieties in your diet.
Suggestions on how to increase your intake – add fruit to cereals;
chopped fruit, peppers and sweetcorn to salads, add extra
vegetables to stews and casseroles and/or have fruit or chopped
vegetables (carrot/celery) for a snack.
High fat foods include:
• deep fried vegetables/fruit in batter, vegetables in cream; and
• cheese sauces, coleslaw, fruit with cream.
Weight reducing guide
7
Fats and sugars
These foods are high in calories and, if eaten regularly, can
prevent you from losing weight. You may not need to avoid these
completely, just reduce the frequency and quantity you eat.
Hints to reduce your intake:
• Avoid sugar in hot drinks – try a sweetener instead.
• Have diet soft drinks or water instead of sugary drinks.
• Cut down on cakes, biscuits, chocolates and sweets – if hungry
try fruit or a plain biscuit.
• For pudding have yoghurt and fruit – (fresh, tinned or stewed).
• Use smaller amounts of margarine/butter on bread and do not
add to potatoes/vegetables.
• Try to avoid fried foods – if you need oil for the recipe, use a
vegetable oil i.e. olive and limit to one teaspoon per person.
• Instead of meat pies made with pastry have potato based dishes
i.e. cottage pie.
• Unsalted popcorn or dried fruit can be taken as an alternative to
crisps and nuts.
Daily fat allowance is three to four servings per day where a serving
is:
•
•
•
•
•
8
one teaspoon margarine/butter;
one teaspoon oil/mayonnaise;
one teaspoon cream;
two teaspoon reduced fat spread; and
two teaspoon reduced calorie dressing/salad cream.
Weight reducing guide
Alcohol
Alcohol is a source of calories in our diet. Depending on how much
you drink, you may wish to reduce your intake to help with the
weight loss.
Keep your alcohol intake within a safe limit, the maximum you
should drink per week is 14 units for both men and women.
What is a unit?
• one small glass (125mls) wine;
• half a pint of normal strength beer or lager; and
• a single measure of spirit i.e. whisky.
Hints to reduce calories:
• If thirsty, have a sugar free drink or water to quench your thirst
and then you can drink alcoholic drinks at a slower pace.
• Use diet drinks for mixers.
• At home use a measure; pouring directly from the bottle can
result in double/triple measures.
• Alcohol free days.
Weight reducing guide
9
Suggested meal plan
Breakfast
• Cereal and/or toast
• Milk or yoghurt
• Fruit or fruit juice
Lunch
•
•
•
•
•
Vegetable soup
Lean meat, cheese, egg, fish or beans
Bread, potatoes, rice or pasta
Vegetables or salad
Fruit and/or yoghurt
Evening meal
•
•
•
•
10
Lean meat, fish, egg, cheese or vegetarian alternative
Bread, potatoes, rice or pasta
Vegetables or salad
Fruit and/or yoghurt
Weight reducing guide
Monitoring weight loss
Present weight:
_________
First goal
_________
Second goal
_________
Target weight
_________
Date
Weight
Date
Weight reducing guide
Weight
11
(: 0141 951 5513
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