The most popular New Year’s resolutions include drinking less alcohol, getting fit and eating healthier food … Fortunately these three resolutions lead on to one of the most popular resolutions….losing weight. For this reason, let me explain how to make these into sensible goals…
Drink less alcohol
The government’s guidelines on sensible drinking advise no more than 21 units per week for a man (and a max of 3-4units of alcohol per day) and no more than 14 units per weel for women (thats a max of 2-3units per day). So what does this equal in terms of alcoholic drinks?
One unit; 1 pub measure of spirit,
1 small bottle of alcopop,
half pint of 4% lager/beer or cider
A small glass of wine
Remember: To lose 1stone by this time next year you need to eat and/or drink just 135 calories less per day. That’s equivalent to approximately a gin and tonic, rum and coke, a large glass of wine, half a pint of cider or lager.
The government’s guidelines on physical activity suggest at least 30 minutes of exercise at least 5 days a week. These guidelines are a minimum: some exercise is better than none but more is better than some! You can count shorter bouts of activity towards reaching these goals e.g. 3×10minutes of brisk walking. Also, with moderate activity you should be able to hold a conversation so for extra support and encouragement, exercise with a family member or a friend.
Remember: To lose 1 stone in 6 months, you need to eat and/or drink 135 calories less per day and burn 135 calories extra per day. So by drinking less alcohol and doing more physical activity, you will be much closer to your overall goal.
One of the easiest ways to improve your overall health and diet is to add some colour to your plate! But why do you need to base your diet on fruits and vegetables? There are so many reasons….to provide vitamins and minerals to keep our body running at its best,
water to keep us hydrated, fibre to help maintain digestive health, potassium to help maintain healthy blood pressure,
magnesium which is necessary for healthy bones, muscles and for healthy blood pressure, folate to help the body form healthy red blood cells and phytochemicals which reduce the risk of heart disease and certain cancers.
Every day we are bombarded with conflicting information! However, eating healthier doesn’t have to be confusing…. Dietitians are the only healthcare professionals that are qualified to assess, diagnose and treat diet and nutrition problems. So for consistent advice that is based on the most up-to-date scientific evidence, make an appointment with a Dietitian at the dublin nutrition centre today!