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Healthy Eating | Your Health & Fitness Calorie Check


People struggling with weight loss often blame


their weight gain on a particular food (for example bread), but on the whole, weight gain is tied to calories. Rough government guidelines suggest that women should consume around 2,000 calories per day and men 2,500, although this will of course depend on your activity level and size. However, following


these rough guidelines can be helpful if you are


unsure as to whether you are eating too much, or indeed too little. If you have had problems losing weight in the past, it could be that you’re not aware of the calorie content of certain foods. Paying close attention to food labels and weighing out portions at home can help you address this, and many restaurants now display the calorie content of their food either on their menu or online.


Protein Power Protein is essential for


growth and repair, as well


Five-a-day Much is made of the


fi ve-a-day guideline, but


many of us still do not manage this target. Research has shown that people who eat at least fi ve portions of fruits and vegetables every day have a lower risk of cardiovascular disease and cancer, as well as a number of other health problems thanks to the various vitamins and minerals found in fruits and vegetables. Making a conscious eff ort to get your fi ve-a-day could be the key to improving your health now and in the future. 


76 DEAR DOCTOR WITH DR CHRIS STEELE


Dr Chris says … Most of us don’t drink the


recommended six to eight glasses of water a day. Drinking more water, and limiting caff eine and alcohol, will ensure your body has the hydration it needs to stay healthy.


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as providing us with vital vitamins and minerals such as iron, zinc and vitamin B12. However, some proteins are healthier than others, and meat with a high fat content—for example some cuts of red meat or products such as sausages—can also lead to weight gain and high cholesterol. Lean meat and poultry such as skinless chicken breast, fi sh, eggs, beans, nuts, seeds and tofu are all healthy sources of protein. You should also aim to eat at least one portion per week of oily fi sh


(such as salmon), which is rich in Omega-3 fatty acids and has been linked to a reduced risk of health issues ranging from cardiovascular disease to Alzheimer’s.


Rule 2.


Rule 3.


Rule 4.


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