5 top tips for weight loss

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

weight loss
I have previously published an article on the Nutritionist Resource website all about how to lose weight and keep it off.

Did you know that in England over 61% of adults are overweight or obese? If you’d like to get healthier and fitter why not try my simple tips to help with your weight-loss efforts.

Tip #1

Keep a food diary, many of us forget about the food we eat in the car, the latte we drink on the way to work or the children’s leftovers.  Why not download and print my example of a food diary so you can keep an accurate record and start to make some changes

Tip #2

tofu-eggAlways eat breakfast – even if it is just yoghurt (dairy or non dairy) with some blueberries or strawberries and a tablespoon of raw oats.  This provides you with protein and vitamins that will fuel you until lunchtime, as well as counting towards one of your 5 a-day

Or delicious scrambled eggs or tofu eggs for those who have more time for a relaxed breakfast.  Protein is a great for making you feel nice and full and both tofu and eggs are packed with protein and a range of 18 vitamins and minerals.


Tip #3

Mindful eating


Be mindful, research has shown that not paying attention to our food makes us more prone to snacking later. So put down that phone, tablet, laptop and enjoy what you are eating; How does it look, taste, smell?



Tip #4

IMG_2782Practice portion control.  Did you know crisps use to be sold in 25g bags, now it ranges from 30g to 150g (for the large sharing bags). In Briton we polish off six billion packets of crisps a year or almost 100 packets per person, so over our lifetime that’s lots of extra calories!

A recommended portion size of your favourite breakfast cereal is usually 30g.  Have you ever weighed out how much you eat.  Try this morning, you may be surprised just how much that is

Tip #5

IMG_3011If chocolate is your thing,  before you pop a piece in your mouth imagine what it smells like, think about the rich, deep chocolatey taste, how will it feel as it melts and coats your mouth.  Then pop that piece in.   Doing that simply exercise will make you eat less


Do you have a favourite weight loss tip that you could share?

The rise and rise of Diabetes!

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

imagesThe rise and rise of Diabetes!

Diabetes has been in the news again: “Diabetes the hidden Killer’ was a Panorama documentary showing how diabetes can lead to heart failure, blindness, kidney disease and leg amputations.

Diabetes costs the NHS nearly £10 billion a year (or 10% of the total NHS budget), with 80% of that being spent managing avoidable complications.  More than a third of adults in England are at the brink of developing type-2 diabetes, and even children are being diagnosed with the condition

A study, in the British Medical Journal, reports that there has been an “extremely rapid” rise in pre-diabetes since 2003; then 11.6% of adults surveyed had pre-diabetes, but the figures trebled to 35.3% by 2011.

diabetes graphIt predicts a surge in type-2 diabetes in the coming years, with consequences for life expectancy; between 5% and 10% of people with pre-diabetes go on to develop type-2 diabetes each year.

Pre-diabetes (also known as borderline diabetes) is where blood sugar levels are abnormally high, but lower than the threshold for diagnosing diabetes.


Should you be worried?

If you are overweight (use the BMI calculator to find out) or over 40, you should ask your GP for a test for Type 2 diabetes.

Did you know that if you are overweight, every kilogram you lose could reduce your risk byimages up to 15%?

You could start by taking the Diabetes Risk Score Test to calculate your chances of developing Type 2 diabetes.  If the results concern you then consider visiting your GP and following the 10 tips below

Diabetes UK has said that ‘up to 80% of cases of type-2 diabetes could be avoided or delayed’ and risk can be reduced by up to 60% after making some basic lifestyle changes.

The statistic that should worry you is that 1 in 5 hospital patients has diabetes 

Top 10 tips to reduce your risk of developing Type 2 diabetes

  1. Read my 5 top tips for weight loss if you consider yourself to be overweight
  2. Eat regular healthy meals to keep your blood glucose levels stable.
  3. Include all the food groups every day,  fruits and veg, starchy carbohydrates (such

    as wholemeal bread, wholegrain cereal and pasta, oats, sweet potato or brown rice), dairy (such as milk (cows, goats, sheep or soya), yoghurt, cheese), and a small amount of protein (such as lean meat, chicken, fish, tofu, eggs, lentils, quinoa and pulses).

  4. Choose low-GI snacks such as fruit, yoghurt, reduced fat cheese and wholegrain crackers or unsalted nuts. And limit sugar and sugary foods, sugary soft drinks, white bread, potatoes and white rice
  5. Limit unhealthy snacks that are high in salt, sugar or saturated fat – this is easier if you eat less processed foods and stick to fresh produce where you can.
  6. IMG_3596Watch your portion sizes. Eating smaller amounts at main meals and snacks will help with weight loss and improve blood glucose levels. Take a look at my article about portion control
  7. Stick to your recommended daily alcohol limit i.e.  2–3 units for women and 3–4 units for men. Drinking five pints of lager a week adds up to 44,200 calories over a year, the equivalent to eating 221 doughnuts. The average wine drinker in England consumes around 2,000 calories from alcohol every month.
  8. Exercise burns calories, so try and be active for at least 30 minutes, five times a week
  9. If not now, when?Set yourself goals – mark your milestones and celebrate your successes.
  10. Most importantly, start today!

children’s portion size

Are you concerned about how much your toddler eats, do you know what a correct portion size looks like?

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

During National Childhood Obesity Week I’m writing a couple of articles about looking after your child’s health.  What and how much you feed them is key; many toddlers are being overfed by parents who give adult portion sizes BBC News

obese childAs many as a fifth of all 4-5 year olds are overweight or obese. Children who are a healthy weight tend to be fitter, healthier, better able to learn and are more self-confident. They are also less likely to have low self esteem or be bullied. And crucially they are much less likely to have health problems in later life.

For advice and guidance visit the Infant and toddler website; it has an interactive table showing portion sizes for all the food groups

kids portion size



If you have any advice about children’s portion sizes, then please feel free to share it here

Below is a poster from the British Nutrition Foundation website that clearly states what a child’s food intake should be.  This may help you to give your child a balanced healthy diet

Toddler portion sizes

Some simple tips

  • Start with smaller meals and see if your child asks for more
  • Don’t pressure a child to clear their plate
  • Use smaller plates
  • Try and sit at a table and have more family meals
  • Don’t rush meal times

mini meals



This is a great document that has 303 fun first foods to try when weaning and beyond; with helpful portions sizes  http://www.healthscotland.com/uploads/documents/303-Fun%20First%20Foods.pdf


The Sugar tax

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/


IMG_5653In this weeks Budget the Government announced plans for the much talked about sugar tax, which comes into force in two years time. Raising around £500 million revenue that will go towards investment in school sports.


So are you for or against a tax on sugary drinks and what do you think it will achieve?


We all know there is an obesity epidemic, and that being overweight or obese increases a persons risk of getting some serious long term conditions lie type 2 diabetes, coronary heart disease and some forms of cancer. But I believe one of the main reasons for a sugar tax is to try and reduce the number of obese children. And here’s why


  • 1 in 5 children is overweight or obese by the age of 5
  • For 5-9 year olds the biggest single reason for hospital admissions is tooth decay
  • The average five-year-old consumes the equivalent of their own body weight in sugar in the course of a year
  • Being overweight or obese in childhood can have an impact on both short and long term physical and mental health.
  • Children who are overweight and obese are more likely to become obese adults
  • Severe obesity in children has also been associated with absenteeism and poorer school performance


Recommended daily maximum added sugar for children



On average children are consumiing 3 times that amount, mostly from sugary drinks

Here are some typical drinks that children might have


sugary drinks table

Watch the size of the bottles, dome are 250ml, 330, 500 or even 750ml – they should all have average serving size information


11873788_10153625340999015_4728823108939216858_nChildren who are a healthy weight tend to be fitter, healthier, better able to learn and are more self-confident. They are also less likely to have low self esteem or be bullied. And crucially they are much less likely to have health problems in later life.


imagesTo help children understand the sugar content in their favourite drinks (and snacks) Change4Life have recently launched the Sugar smart App

Recently I visited Carnarvon Primary School, in Bingham, Notts and gave a talk about sugar.  The children were really engaging and loved the gruesome images of tooth decay.  But I know the message about too much sugar and unhealthy eating really hit home

 Could the Sugar tax be seen as an opportunity

for manufacturers reformulate drinks so

they are not as sweet?


What to give children to drink


  • Water is the obvious choice – its cheap and readily available and contains zero sugar!
  • Milk is full of bone building calcium and is a great thirst quencher. Non dairy milk alternatives are widely available
  • Fruit juices or ‘healthier’ drinks are often laced with sugar, so please read the labels