heaLTh | nutrition
BE SMART
WITH YOUR
BOOzEMeeting friends for drinks?
Switch wine or bubbly
for spirits with light or
sugar-free mixers. A 150ml
glass of dry white wine can
contain around 500kJ,
but a single gin and light
tonic only contains around
390kJ per glass.t r ick you rselF
witH tHese tiPs
✱ get more sLeeP
Aim for seven to nine hours of sleep every
night. There’s increasing evidence that lack
of sleep can trigger hunger hormones, and
you may reach for food to compensate.✱ take PiCtures of your meaLs
Photo evidence seems to make people
think more carefully about what they put
on their plates. So Instagram away!✱ use a fruity air freshener
Fruity aromas prior to dinner may
curb your appetite for unhealthier food
choices, research at the University of
Burgundy in France found.✱ go for the burn
Adding 1g of red chilli to a meal may help
reduce your craving for sweet and salty
treats according to a US study.✱ brush your teeth after
you’ve finished eating
you’ll be less likely to eat or drink anything
else when your mouth feels minty fresh.✱ don’t dweLL on eating Less
Just pile more veg on your plate at every
meal. If you make half of your meal veggies,
then the rest of your diet starts to fall into
place automatically.✱ get fidgety
Fidgeting burns up to 1 400kJ extra
a day. Make an effort to increase the
kilojoules you burn without exercise. Shift
positions, tap those fingers and toes, walk
when you’re on the phone and be the
person in the office who makes tea!✱ try skiPPing
Japanese researchers found those who
skipped with a rope had a stronger
temporary suppression of hunger than
cyclists, which may be due to jumping up
and down causing more gastric disturbance.The sunshine vitamin keeps bones
strong and taking a 10-microgram daily
supplement is recommended. And
doing so could help your waistline, too- researchers from the University of
Minnesota found that the higher the
level of vitamin D overweight men
and women had in their blood before
starting a low-kilojoule eating plan, the
more weight and belly fat they lost.gET ENOUgH vITAMIN D
WORK
YOU R
SNACKS
If you’re hungry between
meals, a small protein-
based snack can fill you
more effectively than
sugary or starchy food. Try
100g cooked prawns with
1 tbsp of sweet chilli sauce,
or 75g cooked chicken
breast slices (490 and
520kJ respectively).
SAT ISF Y YOU R
SWEET TOOTHswap a bowl of dessert for one
large square of dark chocolate- it still feels like a treat, but
you’ll be making big waistline
savings. For example, there’s
1 000kJ in a 150g serving of
trifle and just 56kJ in 10g of
70% cocoa chocolate.
BR INg BACK
THE POTATOESProvided you have them without oil,
potatoes can be very filling. Australian
research looked at the satiation qualities
of 38 different foods and found boiled
potatoes came in at the top spot, beating
wholegrain bread and brown rice.MEASURE OUT YOUR OIL
give up the generous glug of oil over your ingredients, and rather measure it
with a spoon. there are around 560kJ per 15ml tablespoon – try not to use
more than this for a stir-fry for two or a single portion of salad dressing.