Eat Healthy Foods Every Day. How Many Kilojoules do we Really Need?

Even if you do know how many kilojoules (or calories) you are meant to consume in one day, the formula for which is BMR x PAL, (see my hub titled "How many calories do we need?"), the next step is knowing how many kilojoules are in the food we want to eat. We’ve all heard about carbohydrates, protein and fats, but what are they? How does each type contribute to your body? If 'you are what you eat' then does eating healthy make you look better? The answer to these questions are not that simple as human beings are all individuals, so the onus is on you to work out exactly what your body needs.

The important thing to remember is to be sensible about what you eat, how much you exercise and how certain foods affect your body. As we are all individuals, what works in one way for one person may be different for the next. For example, someone who loves to eat pasta may not have to give it up entirely to lose weight, they may have to forgo desserts though so as not to exceed their daily calorie intake. In the second part of this hub there are some recipes and suggestions which may help you on your way to eating what is right for you.

We would all love to eat what we wanted all the time; sweets, cakes, junk food, fried foods and sometimes even healthy foods, without having to worry about our health or weight. Even just adding more exercise to your day and not changing the foods you eat will help you to lose some weight, but is this enough? Unfortunately, the answer is no. What you put in your mouth is important if you want to achieve weight loss as well as look good and feel great. Overhauling your whole lifestyle is extremely important in achieving long term weight and health goals.

Essential nutrients and vitamins are contained in healthy food whereas junk food is full of empty calories and has none, or very little, nutritional value. Most people may already be eating the right foods but find they still put on weight. This is when you have to look at the portions or amount you are eating. Also, take into account what time you eat because it is best to eat the least amount later at night, therefore, dinner should be smaller portions than lunch. Busy work schedules, lack of time to plan and the ease of being able to buy ready-cooked meals tend to hinder our goal of healthy eating.

The Importance of Water

Drinking approximately 8-10 glasses of water a day is essential not only to keep us hydrated but also to help breakdown the foods we eat. Water can help with weight loss and clear our bodies of unwanted toxins that build up during the day. Exactly how much water you need to consume will depend on your age, weight and activity you do during the day.

There are many different types of flavoured waters available on the market but it is best to just drink ordinary, everyday water from the tap. If that is not available then plain, still bottled water is also good.

A tip – put a bottle of tap water in the freezer overnight and drink from this during the day, cold water always tastes better. Keep it on your desk at work or where ever it's handy for you to get to it.

What is Protein?

The human body contains proteins in the brain, muscle, hair, skin and nails with half of the body’s dry weight made up of it. Foods such as chicken, beef, lamb and fish as well as legumes (beans, lentils, chickpeas) all contain protein which, when digested, release amino acids. These amino acids are converted by the body into hormones such as adrenalin or as a source of energy.

The amount of protein required daily depends on weight, age and health, and in most affluent countries people do not suffer from protein deficiency due to the abundance of the following protein sources:

• Meat, poultry and fish
• Eggs
• Dairy products
• Seeds and nuts
• Beans and lentils
• Soy products
• Grains, especially wheat and less so rice, barley and corn.

Egg products, for example, contain the following amounts 

of protein:

• Raw - 6g 75 calories 

• Boiled - average 6g 80 calories 

• Fried in oil - 6g 120 calories 

• Scrambled (2 eggs + milk) - 14g 170 calories 

• Poached 1 egg - 6g 80 calories 

• Scotch egg - 7g 140 calories 

• Omelette - 10g 128 calories 

• Omelette + cheese - 17g 240 calories 

• Quiche (egg & cheese) - 15g 300 calories

Recommended dietary intake (RDI) for protein

(Protein – contains 4 calories per gram)

• 0.75g/kg for adult women (0.165lbs)
• 0.84g/kg for adult men (0.185lbs)

Therefore an adult male who weighs 75kg (166lbs) requires 63grams (0.39lbs) of protein daily. So consuming a cheese omelete, some fish and some nuts will give approximately the daily dose of protein for an adult male.

What are Carbohydrates (carbs)?

Carbs give our bodies energy and provide us with vitamins and minerals. There are two types of carbs – simple and complex.

Simple – Foods which quickly convert into blood sugar such as; lollies & sweets, fructose (sugars in fruit), sugar, some types of breads (especially white), pasta, cakes and pastries, fruit juices.

Complex – Foods which slowly convert into blood sugar such as: whole grains, muesli, whole grain breads, apples, potatoes, yoghurts (unsweetened), salad greens, tomatoes and most vegetables.

Once you understand how the body converts carbs and at what rate, you will be able to use the Glycaemic Index (GI) in assisting you with your weight loss goals. Consuming foods (usually complex carbs) with a low GI will slowly convert into blood sugar and won't sit in your system as fat, therefore, it makes sense to eat more complex carbohydrates. Another bonus is that complex carbs tend to keep your appetite under control making you less likely to snack between meals as you will feel fuller for longer. Carbs should make up 50-60% of your daily calories.

Alcohol

You are able to include Alcohol in a healthy weight plan but as always moderation is important. Understand that alcohol will add to your daily calorie count so keep that in mind when reaching for that second glass.

What is Fat?

There are two types of fats – saturated and unsaturated. Saturated fat is the one to avoid when you are trying to lose weight as it does raise cholesterol levels increasing the risk of heart disease. Sources of this type of fat are found in; fatty beef, poultry (especially in the skin or when fried), butter, whole milk, margarine, coconut oil, palm oil and many other products. Keep an eye on food labels when you are watching your weight.

Unsaturated fat is the better one to focus on and is essential to a healthy weight loss plan. It can be either mono- or poly-unsaturated and both contain essential fatty acids which our bodies need every day. Include the following types of foods in your diet to receive the benefits of these fats – nuts and seeds, fish such as trout, salmon and tuna, avocado, olives, most fresh fruits and vegetables. Foods with saturated fats should make up 20-30% of your daily calories

Warning – there is another fat to be aware of – transfats. These harmful fats are contained in highly processed foods such as take away meals (KFC, McDonalds, Taco Bell, Dominoes, Pizza Hut, etc), cakes and biscuits, donuts and pastries, basically all the foods which are easily available at retail food outlets and are so easy to overindulge in, better known as 'Junk Food'.

Weight loss tips:

Spread your calories out during the day. Some people find it easier to have 6 small meals per day rather than the usual 3.

Eat most of the carbs earlier in the day so they can provide the energy you need and at a time when your metabolism is faster. Metabolism slows down as the afternoon nears, hence the feeling of sluggishness around 3pm (afternoon tea time). This is the time many of us reach for coffee or tea and something sweet.

Variety is the key. Plan your meals each week and try something different so you won’t be bored and veer off your diet. Vary your calorie intake each day as well, some days you will feel fuller than others.

If you feel like a snack that isn’t deemed very healthy (chocolate, fries, donuts for example) then by all means have one but remember to allow for this in your calorie intake. You will find as you begin to eat healthier meals you won’t feel like snacks too often, which is a great bonus.

Breakfast

• Oats – not very appetising on its own but add fruit such as bananas or strawberries, add a dash of cinnamon or raisins and watch your cholesterol levels fall. Oats have been named a super food because of all the benefits it gives the body.
  
• Scrambled egg whites – eat with wholemeal toast with a little cracked sea salt.
• Turkey bacon – less fat than normal bacon
• Whole grain pancakes, waffles, muffins or toast
• Any type of fruit
• Healthy cereals with low fat milk.

Snacks or a light lunch

• Tuna salad with rice - add boiled rice, corn, peas, fresh asparagus and cherry tomatoes to tuna with a little lemon juice.
• Chicken salad – include carrots, avocado, tomato, beetroot, cucumbers and spanish onion.
• Vegetarian Pizza – buy wholemeal pizza bases and top with low fat cheese, artichokes, eggplant, rocket, onion, olives.
• Tuna salad sandwiches – only 290 calories as long as you don’t add butter or mayo.
• Pita bread – around 260 calories when filled with turkey, chicken or low fat ham, low fat cheese, onion, lettuce and tomato.
• Salads – any type of salad with a vinaigrette dressing. Use gourmet lettuce, alfalfa and other sprouts to add extra variety.

Dinner

Pasta marinara (Serves 2)

• 2 tsp extra virgin olive oil
• 1 onion, finely chopped
• small clove garlic
• 2 x 14oz (400g) cans diced tomatoes or pasta sauce
• 1/2 cup white wine or water
• 18oz (500g) spaghetti
• 18oz (500g) fresh or frozen marinara mix
• Basil or oregano
• Salt and pepper to taste
  

Method:
Heat oil in a pan then add onion and garlic. Saute until onion is clear then add marinara mix and fry for approx 2 mins. Add tomatoes, wine and herbs. Stir all ingredients together and bring to boil then simmer and let cook for 10 mins. Add salt and pepper whilst simmering.

Bring a saucepan of salted water to the boil and throw in spaghetti and cook until al dente (firm but not soft). Drain pasta in a colander then add to sauce mix. Stir through all ingredients and serve with crusty bread and a fresh garden salad.

Chickpea, eggplant and tomato salad (serves 2)

• 1 tbspn extra virgin olive oil
• 1 eggplant, chopped into small squares (approx 1cm x 1cm, [1/2in x 1/2in])
• small clove garlic
• 1 tsp. balsamic vinegar
• Fresh basil roughly chopped (dried can be used)
• Tin chickpeas, drained & rinsed
• 500g cherry tomatoes, halved
• Baby spinach
• Salt and pepper to taste

Method:
Saute eggplant in a frypan with some of the oil and set aside on paper towels to drain oil.

Heat remaining oil in same pan on medium. Add garlic and vinegar and allow to reduce. Only about a minute. Remove from heat and set aside to cool then stir in basil.

Combine chickpeas, eggplant, tomatoes and spinach leaves with cooled dressing.Season to taste. Note: Fresh chickpeas can be substituted for tinned variety.

Simple Chicken or Beef Fajitas (300 calories)

• 2 corn tortillas
• 1 sliced chicken breast or strips of lean beef
• 1 sliced large capiscum
• 1 sliced onion
• 4 tbsps tomato juice (or prepared pasta sauce if available)
• 1 small chilli
• Small clove garlic

Method:
Simmer sliced chicken breast (or beef strips), capsicums, onions, tomato juice (or sauce), chilli and garlic in a skillet pan until meat is cooked and sauce thickens. Take care not to make sauce too runny or tortillas will soften. Microwave tortillas and add the chicken mix. Serve with crisp vegetables such as carrots, cucumber and celery.

Asian Stir-Fry (350 calories)

• Sliced lean beef or chicken
• 1 large garlic clove
• ½ medium sized sliced brown onion
• 1 chopped medium red capsicum
• 1 chopped carrot
• 1 chopped head of broccoli (or broccolini if available)
• 1 tbsp canola oil
• 1 tbsp lemon juice
• 2 tbsps soy sauce
• 2 tbsps sesame sauce
• salt, pepper to taste

Method:
Toss beef or chicken, salt and pepper in a bowl. Allow to sit whilst wok is heating with canola oil. Sauté meat mix in the wok for 5 minutes. Remove the sauté mix leaving the leftover sauce in the pan. Add garlic and onions to the wok and sauté for about 4 minutes, then add the rest of the vegetables. Reduce heat and add meat to the vegetables stirring through, then add lemon juice and soy sauce. Simmer for a few minutes and serve with boiled rice.

Cajun chicken legs (320 calories)

• 4 skinless chicken legs
• 1 tbsp extra virgin olive oil
• 1 tbsp Cajun spices
• Salt and pepper to taste

Method:
In a bowl, mix the chicken and oil. Add Cajun spices and then place in refrigerator for at least half an hour. Pre-heat oven at 200°C (450°F approx). Place the chicken in an oven proof dish and into the oven. Add salt and pepper if desired. Roast the chicken in the oven for about 30-40 minutes.  Note: About 10 minutes into cooking, turn legs over and cover with foil to keep chicken moist. Do this again at 20 minutes.

Snacks

Tossed Salad (40 calories)
Replace mid afternoon snacks with a leafy salad loaded with onions, tomatoes, peppers, and sliced radish and avocado. Add any low-calorie dressing or make your own vinaigrette.

Raisin Bread (60 calories)
Why eat biscuits or chips (fries) when toasted raisin bread with a low cal spread is so low in fat and very tasty? Satisfies sugar cravings too.

Fruit Salad (1 cup - 50 calories)
Fruit salad is a perfect pick me up. Great for breakfast or a healthy snack.

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