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Nutrition

Eating and weight gain

Lots of us eat too much not because we’re hungry but for other reasons: boredom, habit, eat too fast, comfort …

Learn to recognize the difference and eat more sensibly

Meal Replacements

Meal replacements can be great for short term weight loss.

Meal replacements can be confusing, frustrating and disappointing and leave you back where you started. But it doesn't have to be that way...

Healthy Eating on a Budget

You don't have to spend more money to enjoy a healthy diet

Eating Out

You can still eat out when you are trying to lose weight.

Don’t miss out and don’t blow the diet, - you can still eat out and maintain your weight loss program

Food Labels

Reading food labels is a valuable skill when you are trying to lose weight

What to look for don’t be fooled by the manufacturer’s promotions.

Nutrient Quantity Per Day
Energy 8,700 kilojoules
Protein 50 grams
Fat 70 grams
Saturated Fatty Acids 24 grams
Carbohydrates 310 grams
Sugars 90 grams
Sodium (salt) 2.3 grams
Dietary Fibre 30 grams

Alcohol and Soft Drinks

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Can they be healthy in moderation?

Does it affect diet?

Calorific value of alcoholic drinks

White Wine = 159 cal, 2g Sugar (1/2 tsp)

Red wine = 175 cal, 3g Sugar (3/4 tsp)

Rose wine = 124 cal, 3g Sugar (3/4 tsp)

Prosecco = 70 cal, 3g Sugar (3/4 tsp)

Gin + Tonic = 151 cal, 18g Sugar (4 1/2 tsp)

Rum + Coke = 143 cal, 28g Sugar (7 tsp)

Vodka + Orange = 145 cal, 30g Sugar (7 1/2 tsp)

Mojito = 160 cal, 23.5g Sugar (5 3/4 tsp)

Margarita =130 cal, 10g Sugar (2 1/2 tsp)

Long Island Iced Tea = 213 cal, 16g Sugar, (4 tsp)

Pina Colada = 170 cal, 28g Sugar (7 tsp)

Alcopop = 154 cal, 18g Sugar (4 1/2 tsp)

Lager Pint = 182 cal, 1g Sugar (1/2 tsp)

Lager bottle = 142 cal, 1g Sugar (1/2 tsp)

Cider Pint = 216 cal, 20g Sugar (5 tsp)

Fruit Cider = 320 cal, 30g Sugar (7 1/2 tsp)

Clear Spirits (vodka/Gin/Rum) = 50 cal, 2g Sugar (1/2 tsp)

Sweet Liqueurs (Sherry/Baileys) = 130 cal, 8g Sugar (2tsp)