Nutritionist reveals how to avoid the ‘dangerous’ snacks you don’t need and lose weight
WOMEN are eating “two biscuits too much each day” and must lose weight to curb their risk of cancer, experts say.
There are 166 calories in two milk chocolate digestive biscuits and cutting them out could reduce the risk of illnesses, including heart disease and cancer. It might sound easy – but do we really take note of all the snacks we eat?
Nutritionist Amanda Ursell says: “It is ridiculously easy to underestimate our own calorie intake, not least because of ‘snack amnesia’, when we forget things.”
Here, three mums who have struggled to lose weight share their food diaries with Amanda, who analyses them to find out where the extra calories are sneaking in.
Olivia
Average calories: 2,141
OLIVIA Vandyk, 41, runs a social media consultancy and lives with her bank-worker husband William, 44, and four kids aged 11, eight, and twins, five, in Bishops Stortford, Herts. She says:
'When I was 36, I had twins. I suffered such bad morning sickness that after giving birth I was a stone lighter than when I’d fallen pregnant. I was my ideal weight – a size 12 and around 11st – for around four years.
But then everything got busier with my business. I was working full-time and my weight began to creep up. I’m now a size 14, nearly 16, and about 12st. I have been trying to lose weight.
Before keeping the diary, I ate around 1,500 calories a day. I do have days off when I don’t worry about what I eat, but these blowouts happen too often. rotein shakes for breakfast stem from a time when I followed a low-carb diet. You’re meant to have them after the gym but I still drink them, even though I do little exercise and eat lots of carbs.
I was also shocked to see how little nutrition I was getting. Ordinarily we would have more veg, but as it was holiday time I had a couple of days out with the children, which took me off course. I’ve realised I can’t give myself the holidays off, they make up 13 weeks of the year. I need to try to have a more balanced diet all year round.'
AMANDA SAYS: “Olivia has nudged over her daily 2,000-calorie goal. It is tricky when out with kids and odd calories creep in when picking at their food without realising.
“One-offs are fine, but if they come thick and fast, things can soon get out of control. Olivia’s saturated fat intakes are over double the 20g maximum recommended for women and her fibre is 11g short of the 30g minimum target.
“Switching to wholemeal bread and cereals, rice and pasta, and opting for more fruit and veg will help resolve a few nutritional shortfalls and help keep Olivia feeling fuller and eating fewer calories overall.”
Olivia's food diary
Day 1
(1,670 calories, 84g protein, 77g fat, 33g saturated fat, 152g carbs, 50g sugars, 12g fibre, 7.8g salt)
BREAKFAST: Protein shake made with almond milk and peanut butter
LUNCH: Tuna and cheese ciabatta roll, plus a 99 flake ice cream
DINNER: Homemade paella with prawn and chorizo with pulses and beans
Day 2
(2,742 calories, 164g protein, 155g fat, 81g saturated fat, 139g carbs, 18g sugars, 13g fibre, 7g salt)
BREAKFAST: Protein shake
LUNCH: Salad, chicken, jacket potato and lamb kebab at a barbecue. I also nibbled the children’s leftovers
AFTERNOON: Cheese and biscuits, gin and tonic, one Sprite
DINNER: Three slices of toast with beans
Day 3
(2,013 calories, 73g protein, 94g fat, 34g saturated fat, 209g carbs, 68g sugar, 22g fibre, 6g salt)
BREAKFAST: Raw tomatoes and butter on two pieces of toast
LUNCH: Shop-bought chicken and avocado sandwich. Purdey’s energy drink
DINNER: Homemade chicken curry with rice, cauliflower and broccoli. Shop-bought samosa and onion bhaji
EVENING: Small piece of chocolate with hazelnut
Victoria
Average calories: 1,727
FULL-TIME mum Victoria Allen, 38, lives in Whitchurch, Hants, with her husband Craig, 44, a security manager and their four kids aged 11, eight, four and one. She says:
'I had baby number four in January last year. As I was due to be a bridesmaid that August, I joined a diet club. I did really well and was almost down to a size 12. But through winter, I put on more than a stone and can’t shift it. I am 12st 1lb. I’ve lost confidence because I don’t feel comfy in my clothes and am now a size 16.
I cook quite a lot and use fresh ingredients. I also run a few times a week and swim, so there is no reason I shouldn’t lose more weight. I tried to be honest with the diary. When you write it all down, it makes you think. I’m careful with what my children eat but don’t think the same way about my own diet.
I was surprised my calorie intake wasn’t higher. The nutritionist said I ate too much salt. I don’t add it to anything but was shocked to learn there was so much in a stir-fry made with soy sauce.
Over the years, I have got confused trying too many diets. I need to relearn how to eat. Cake and coffee is a problem for me. I’ll cut it out and see if it makes an difference.'
AMANDA SAYS: “Victoria does balance her calories, with a couple of 2,000-plus calorie days compensated by lower-calorie days. This is good for long-term weight stability. But the over-indulgent days need to be fewer.
“Victoria is getting nowhere close to the recommended 30g of fibre a day. She could do with eating more fibre-rich foods such as fruit, veg and wholegrains.
This would boost vitamin C and folate, which on some days are a quarter of the recommended intakes, as well selenium and iron. Her daily salt intake is also creeping over the maximum of 6g.”
Victoria's food diary
Day 1
(2,166 calories, 56g protein, 105g fat, 36g saturated fat, 106g sugar, 12g fibre, 4.7g salt)
BREAKFAST: Tea with milk, two slices of toast with honey, cup of frozen melon and blueberries, coffee with milk
11am: Medium latte with a digestive
LUNCH: Half muffin, coffee
4pm: Tea with milk
DINNER: Salmon burger, 50g rice, chilli sauce made with soy sauce, chilli, jam and cornflour. Diet Coke. Chocolate ice cream
EVENING: Two teas with milk
Day 2
(1,371 calories, 56g protein, 59g fat, 29g saturated fat, 151g carbs, 74g sugar, 9g fibre, 3.8g salt)
BREAKFAST: Tea with milk, large cappuccino
LUNCH: Tea with milk, banana
AFTERNOON: Two teas with milk
DINNER: Two slices of stuffed crust pepperoni pizza, 50g bar of Dairy Milk
Day 3
(1,645 calories, 68g protein, 87g fat, 22g saturated fat, 220g carbs, 80g sugar, 19g fibre, 10g salt)
BREAKFAST: Diet Coke with mango
LUNCH: Pub burger with ketchup, salad, half-portion fries. Lime and soda
AFTERNOON: Black coffee
DINNER: Chinese-style stir-fry beef with peppers
EVENING: Apple, coffee, two teas with milk, Dairy Milk chocolate cookie
Ellie
Average calories: 2,114
JEWELLERY artist Ellie Swinhoe, 48, lives in Frome, Somerset, with her partner and her 14-year-old daughter. She says:
'I’VE been a size 14 for as long as I can remember but have always wanted to be a 12. When I diet, I’m quite successful but then never maintain it. At home, I cook from scratch and include loads of veg. I don’t think our meals are unhealthy and we try not to have chocolate or biscuits.
We did the diary when I did a lot of socialising and I did have a couple of blowout days. I was shocked to see how much fat and saturated fat were in my diet. Amanda also said there wasn’t enough fibre. I was surprised, as I’m pescatarian.
I tend to eat and drink out of stress and anxiety. I start my day with fruit and yoghurt but, by the end of the day, the stress has built up and I make less healthy choices.
I’m very good in front of others but do a bit of secret snacking. My downfall is bread, cheese and savoury snacks. I’m determined to start eating better, stop snacking and stop drinking alcohol during the week.'
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AMANDA SAYS: “Ellie consistently keeps calories down on two days but on the one day she has a ‘blowout’ she consumes over 1,000 more than recommended. It can lead to long-term weight gain.
“I admire that Ellie honestly recorded all the drinks – sticking with spritzers is a good way of cutting back. If you have a day when you go over the top on calories, make up for this by eating significantly fewer on another – and increase your exercise.
“As well as having too many calories, Ellie has on average 15g too much fat, 15g too much saturated fat and 11g too little fibre. She has half her daily iron need on most days and less than half her iodine. Both could leave her feeling tired and stressed.”
Ellie's food diary
Day 1
(1,694 calories, 48g protein, 73g fat, 13g saturated fat, 180g carbs, 60g sugar, 19g fibre, 8.3g salt)
BREAKFAST: Hot water, coffee with skimmed milk, strawberries and blueberries with zero per cent fat natural yoghurt and a teaspoon of maple syrup. Orange juice
MID-MORNING: Skinny latte
LUNCH: Carrot fritter, stuffed vine leaf, hummus, two slices of sourdough
AFTERNOON: Herbal tea
DINNER: None
EVENING: two medium glasses of white wine, ten olives, four cheese straws, handful of pretzels, grapes, herbal tea
Day 2
(3,058 calorie, 104g protein, 104g fat, 37g saturated fat, 245g carbs, 101g sugar, 26g fibre, 7g salt)
BREAKFAST: Hot water, coffee with skimmed milk, slice of banana bread, strawberries with fat-free yoghurt and teaspoon of maple syrup
LUNCH: Tomato and mozzarella salad with focaccia
AFTERNOON: Wasabi peanuts and olives, tea
DINNER: Sourdough pizza with anchovies, capers and olives. Two gin and tonics. Three glasses of white wine
Day 3
(1,592 calories, 51g protein, 69g fat, 10g saturated fat, 141 carbs, 79g sugar, 19g fibre, 2.7g salt)
BREAKFAST: Hot water, coffee with skimmed milk, strawberries and blueberries with peach yoghurt
LUNCH: Piece of focaccia, handful of nuts, slice of banana bread
AFTERNOON: Tea, two white-wine spritzers
DINNER: Spanish omelette with potato, spinach, onion and eggs. Cucumber, red pepperoni hummus
EVENING: Herbal tea
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