LoFat
health tips

Keep sandwiches interesting by using different types of fillings

  • Smoked turkey, lettuce and tomato
  • Tuna and sweet corn with light mayonnaise
  • Egg and low fat cheese
  • Smooth peanut butter and banana
  • Labaneh and cucumber
  • Spicy mixed beans with grated low fat cheese and lettuce
  • Sliced roast beef with mustard
  • Baked falafel with humus and parsley

 

Always try to add little salad to a sandwich

  • spinach with beetroot
  • carrots with cabbage
  • cherry tomato with chick peas
  • red, green and yellow bell pepper
  • cucumber with yogurt
  • potato salad
  • pasta salad
  • tuna with avocado
  • Rocca with mushroom

 

 

 

Chips and chocolate are good to have occasionally but try some of these healthier snacks instead!

  • fruits such as home made fruit salad , fresh salad ,fresh fruit, or dried fruits like raisins,apricots,figs or prunes
  • homemade popcorn
  • plain yogurt or low fat fruit yogurts
  • raw vegetable sticks like carrot,celery,capsicum stick and cherry tomatoes. You can add with soft them dips such as humus,labaneh or fat free cottage cheese
  • crackers with soft cheese and cherry tomatoes
  • home made pizza wedge
  • tasty muffins like banana, apple or blueberry
  • 1-2 digestive,oatmeal or raisin cookies
  • 1/4 cup of salt-free,dry roasted almonds,hazelnuts or walnuts

 

 

 

Always include a drink to go to keep your child hydrated and help them concentrate

  • water
  • semi-skimmed or skimmed milk
  • unsweetened fruit juice
  • fruit smoothie

 

 

Fragaria × ananassa, commonly known as the strawberry or garden strawberry that is cultivated worldwide for its fruit, the common strawberry. It is also called the pineapple strawberry. It is widely appreciated for its characteristic aroma, bright red color, juicy texture, and sweetness. It is consumed in large quantities, either fresh or in prepared foods such as preserves, fruit juice, pies, ice creams, and milkshakes. The garden strawberry was first bred in Brittany, France.

Scientists at the University of Warwick have been studying the beneficial effects of strawberries on our cardiovascular health and how they prevent the development of heart disease and diabetes. They found out extracts from strawberries positively activate a protein in our bodies called ‘Nrf2’ which is shown to increase antioxidant and other protective activities. It has been shown that strawberries work to increase our in-built defenses to keep cells, organs and blood vessels healthy which therefore reduce the risk of developing cardiovascular problems such as heart disease. This protein has shown to decrease blood lipids including bad cholesterol (LDL). Consumption of strawberries has also been associated in the prevention of Diabetes due to its low glycemic index in which glucose or sugar is absorbed slowly in the bloodstream after eating meals.

Other benefits of strawberries

They contain salicylic acid which helps in the treatment of acne. It also helps in getting rid of dead cells, makes the skin look brighter and shinier and reduces redness of the skin.

An easy home-made facial mask recipe which helps clean, exfoliates and tightens the skin is shown below:-

Ingredients:-

  1. 1 egg white
  2. ½ cup sliced strawberries
  3. 1 teaspoon honey
  4. ½ teaspoon lemon juice

Essential nutrients in strawberries

  1. A good source of folic acid and iron.
  2. Contains 98% of the recommended daily intake (RDI) OF Vitamin C.
  3. It contains anti-oxidants lutein and beta-carotene (Vitamin A).
  4. Contains fiber which aids in preventing constipation and eases digestion.
  5. A good source of B complex a vitamin which helps relieve stress and is good for the nervous system.
  6. Contains fluoride which is good for the teeth and helps prevent tooth cavities.

People all over the world have different philosophies on how to use Cumin seeds. Cumin is a type of grass plant with dark green leaves and is bitter in taste. It has started spreading from East India to the East Mediterranean as it has been known to be as one of the extinguished spices. In the past, the Iranians for example considered this spice to improve the flavor of the food and also treated children that suffered from colic problems.

High nutrient value

Medical researchers discovered a lot of health benefits and important nutrients needed for the body from consuming this type of spice. It is known that every 100 grams of cumin seeds is equivalent to 370 calories (1small teaspoon = 22 calories) and 44.5 grams of carbohydrates. It is also known that it contains 10.5 grams of fiber and a good amount of good fats which prevents cardiovascular diseases.

Vitamins and Minerals

In addition, cumin seeds also contain 17 different vitamins and minerals which is required for a person’s daily basic needs according to Nutritionists. Therefore, every 100 grams of cumin seeds provide the daily needs of iron, phosperous, calcium, manganese, vitamins (B1, B6, E, C, A,K), zinc and folic acid.

Health benefits of Cumin seeds

Scientific researchers discovered alot of health benefits from consuming cumin seeds and it summarizes as follows:

  1. It provides high quantities of unsaturated fats (good fats), fibers, vitamins and minerals.
  2. Unsaturated fats (good fats) assist in controlling cholesterol levels especially ‘bad cholesterol’ and prevents heart diseases and strokes.
  3. Fiber prevents fast absorption of glucose from the food to the bloodstream and helps ease digestion.
  4. Zinc and phosphorus helps activate the sexual organs for males.
  5. Calcium helps increasing bone density.
  6. Iron is essential in transporting oxygen to the blood and helps to produce hemoglobin.
  7. Potassium and Vitamin E helps in reducing hypertension.
  8. Vitamins are essential for the nervous system and helps relieve stress.

Benefits for Pregnant and Breastfeeding women

Cumin seeds are used for the treatment of anemia in which pregnant and breastfeeding women suffer mostly from because of its high source of iron. In addition, it helps to ease nausea and prevents influenza, diarrhea and fever. Finally, cumin seeds contain a high amount of Thiamin which prevents blood clots therefore it is not recommended to be consumed during the menstrual cycle.

  1. Add vegetables for dishes which your kids prefer such as : sweet corn,baby carrots and peas
  2. Buy lower fat versions of sausage,dairy products and bake them rather than frying
  3. Make your own home made burgers and chips by cutting potatoes and then brush with little olive oil and add spices
  4. If children won’t eat whole bread,try high fiber white bread for sandwiches
  5. Use whole wheat pasta when mixed with sauce it’s impossible to tell it’s not white
  6. Children enjoy helping adults’ grocery shop, selecting what goes in their lunch box, and preparing dinner. It’s also a chance for you to teach them about the nutritional values of different foods and how to read food labels.
  7. Make fruits a part of their daily diet for example you can add two pieces of their favourite fruits
  8. Avoid sugary and processed juices and replace it by fresh juice, banana or strawberry milk shake

If your child is picky:

  1. Offer new food only when your child is hungry.
  2. Present only one new food at a time.
  3. Make a fun eating experience by cutting the food into unusual shapes (faces, cubes).
  4. Serve new foods with favorite foods to increase acceptance.
  5. Eat the new food yourself, children love to imitate.
  6. Have your child help to prepare food; often they will be more welling to try something new when they help make it.
  7. Limit beverages and snacks.

Have Fun with Fruits:

Fruits have important nutrients (vitamins and minerals) to keep your body healthy,here are a few ideas to enjoy more fruits:

  1. Join your parents in food shopping trips. Ask to try new fruits like peaches, pear and kiwi- there are a lot of sweet and delicious fruits that you can have fun tasting.
  2. Make a fruit salad with a mix of strawberries, mango, grapes and oranges or whatever else you have in the house.
  3. Make fruit kebab from your favorite types of fruits.

Vary Your Veggies

Vegetables have the vitamins,minerals and fibers your body needs to graw up healthy.here are some simple ideas to eat more veggies every day:

  1. Snack on veggies like baby carrots ,cherry tomatoes and cucumber slices.
  2. Keep it colorful- make a salad with a variety of veggies, like corn, carrots, and spinach.
  3. Join your parents in food shopping trips and choose new veggies like sweet potatoes,beetroots,red capsicums.
  4. Try mixing veggies into your favorite foods.For instance,order a veggies pizza with topping like mushrooms,green peppers,and onions

Move Every Day !

Kids need 60 minutes of active play every day and when you get moving you are more likely to:

  1. Feel less stressed.
  2. Feel more ready to learn in school.
  3. Keep a healthy weight.
  4. Sleep better at night.
  5. Build and keep healthy bones, muscles and joints.

Drink smart

  1. Drink 100% juice without added sugars.
  2. Choose low fat or skim milk.
  3. Pass on sugar sweetened drinks and choose water instead.

Regular physical activity is important for good health, and it's especially important if you're trying to lose weight or to maintain a healthy weight.

  1. When losing weight, more physical activity increases the number of calories your body uses for energy or "burns off." The burning of calories through physical activity, combined with reducing the number of calories you eat, creates a "calorie deficit" that results in weight loss.
  2. Most weight loss occurs because of decreased caloric intake. However, evidence shows the only way to maintain weight loss is to be engaged in regular physical activity.
  3. Most importantly, physical activity reduces risks of cardiovascular disease and diabetes beyond that produced by weight reduction alone.

Physical activity also helps to–

  1. Maintain weight.
  2. Reduce high blood pressure.
  3. Reduce risk for type 2 diabetes, heart attack, stroke, and several forms of cancer.
  4. Reduce arthritis pain and associated disability.
  5. Reduce risk for osteoporosis and falls.
  6. Reduce symptoms of depression and anxiety.

How much physical activity do I need?

It really depends on what your health goals are. Here are some guidelines to follow:

Goal Physical Activity Level for Adults
Reduce the risk of chronic disease At least 30 minutes of a moderate intensity physical activity, above usual activity, most days of the week.
Manage body weight and prevent gradual unhealthy body weight gain Approximately 60 minutes of moderate intensity physical activity most days of the week while not exceeding calorie needs.
Maintain weight loss At least 60 to 90 minutes of moderate intensity physical activity most days of the week while not exceeding calorie needs. Some people may need to talk to their healthcare provider before participating in this level of physical activity.

When it comes to gaining, losing or maintaining a healthy weight for a lifetime, it’s all a matter of balance. Weight management is all about balance—balancing the number of calories you consume with the number of calories your body uses or "burns off."

  1. A calorie is defined as a unit of energy supplied by food. A calorie is a calorie regardless of its source. Whether you're eating carbohydrates, fats, sugars, or proteins, all of them contain calories. To simplify calorie control, you have the benefit of pre-portioned LoFat Lifestyles meals as part of a low fat, calorie reduced menu.
  2. Caloric balance is like a scale. To remain in balance and maintain your body weight, the calories consumed (from foods) must be balanced by the calories used (in normal body functions, daily activities, and exercise).
calories
If you are... Your caloric balance status is...
Maintaining your weight "in balance." You are eating roughly the same number of calories that your body is using. Your weight will remain stable.
Gaining weight "in caloric excess." You are eating more calories than your body is using. You will store these extra calories as fat and you'll gain weight.
Losing weight "in caloric deficit." You are eating fewer calories than you are using. Your body is pulling from its fat storage cells for energy, so your weight is decreasing. Therefore following your LoFat Lifestyles menu as you increase your physical activity can tip the scales in your favor.

Tips for Dining Out Smart final

  1. Even before going out to eat, know what your restaurant options are. This way, you can decide which restaurants offer healthy choices.
  2. Order salad dressings and other sauces on the side.
  3. When ordering grilled fish or vegetables, ask that the food either be grilled without butter or oil, or prepared "light," with little oil or butter.
  4. When ordering pasta dishes, look for tomato-based sauces rather than cream-based sauces. Tomato-based sauces are much lower in fat and calories.
  5. Drink water, diet soda, or unsweetened tea or coffee instead of regular soda. This will save a lot of calories each day.
  6. If you are craving dessert, opt for something low-fat, like sorbet, fresh berries or fruit, and share with a friend. Half the dessert equals half the calories.
  7. Share an appetizer. Same rule as above applies.
  8. When choosing a soup, keep in mind that cream-based soups are higher in fat and calories than most other soups.
  9. Order steamed vegetables as a side dish instead of starch.
  10. Stop eating when you are full — listen to the cues your body gives you.
  11. Take half of your meal home. The second half can serve as a second meal! (Two meals for the price of one: What a deal!)
  12. If you want to eat less, order two appetizers, or an appetizer and a salad, as your meal.
  13. If you have a choice of side dishes, opt for baked potato or steamed vegetables rather than french fries.
  14. Look for items on the menu that are baked, grilled, dry-sauteed, broiled, poached, or steamed. These cooking techniques use less fat in the food preparation and are generally lower in calories.
  15. Choose foods made with whole grains. Examples include whole-wheat bread and dishes made with brown rice.
  16. Enjoy foods that are flavored with fresh herbs rather than fats such as oil and butter. Herbs add a unique flavor to any dish!
  17. If you are craving dessert, opt for something low-fat, like sorbet, fresh berries or fruit.
  18. Remember, don't deprive yourself of the foods you love. All foods can fit into a well-balanced diet.