nosh magazine (issue 5) - Page 3

nosh magazine FOUR ALTERNATIVES TO CALORIE TRACKING When it comes to weight management, calorie counting may not be as effective as you think. Doralise Halepis and Wholefood Dietitian Larina Robinson explain. he theory behind calorie counting seems to make sense: record the energy content of a food and aim for a certain number each day. Simple? Yes. Effective? No. T Aside from the fact that you’re more likely to have a mental breakdown from all number crunching before you start to see results, have you considered where you’ve pulled the number from, which you’re aiming for, in the first place? An online calculator certainly won’t be taking into account your individual nutrition needs. Similarly, a friend mentioning some new “1,200 calorie weight loss rule” is equally ridiculous and could even place your health in serious harm if it results in your body not receiving sufficient nutrition. If you find that adhering to guidelines is the best way for you to keep your health in check, then try following one of these more sensible approaches. 1. Include two serves of veg in each meal By adding some spinach or mushrooms to your morning eggs, an extra helping of salad at lunchtime, or some zucchini and pumpkin into your mid-week pasta meal, you’ll not only find that there is less room for everything else, but you can be assured that your body is receiving a healthy intake of essential vitamins and minerals. 2. Think about your macronutrients Macronutrients are the essential nutrients that our body LARINA ROBINSON, WHOLEFOOD DIETITIAN Learn more about Larina at: website | profile With a Bachelor of Nutrition and Dietetics (Hons) from the University of Newcastle, Larina is the founder of The Body Dietetics. Larina is a wholefood dietitian who strongly believes in individualised healthy eating. synthesises for energy. They include protein, fats and carbohydrates. For our body to function appropriately, a mix of these nutrients is needed every day, so take it back to basics. An average meal should include: • a serve of protein, such as chicken breast, a couple of eggs or a serving of lentils • a good fat source like avocado or a handful of nuts • a wholegrain carb such as a wholewheat wrap, quinoa or brown rice. 3. Give your kitchen an opening and closing time If you couldn’t access your kitchen after dinner, imagine how many unnecessary pre and post-bedtime fridge raids could be avoided! Make a note on the fridge of when the kitchen is to be used for cooking and eating, and encourage all family members to stick to it. You may just find that a mealtime routine is enough to satisfy any hunger cravings. 4. Give yourself a break Whether it’s that mid-week birthday cake in the office or those social beverages on a Saturday night, it is perfectly fine to indulge now and then. Allow yourself two days a week to treat yourself without thinking twice. As for the other five days, try and stay on track to keep it as nutritious as possible so you can satisfy your DORALISE HALEPIS Learn more about Doralise at: profile Doralise is a food and nutrition student at Deakin University. She holds special interest in food intolerances and health promotion. 3