Eating for over 40

How to lose weight when you are over 40
By Christel Dunshea-Mooij, MSc Nutrition (Hons), 09 360 6330

Experts will tell you that women who’s weight is stable throughout life have better health outcomes than women who gain lot’s of weight. For every one kilogram increase of weight gain after the age 18 years, the odds of healthy survival decreased by 5% (Nurse’s Health Study).

But what do you do if despite your best efforts you have reached the age of 40 and have gained a little too much weight?

Firstly be aware that diets NEVER work. Diets emphasise the importance of a particular nutrient for weight control. A few years ago people were convinced that it was fat that was making us fat. More recently some people thought that it was carbohydrate that was making us fat. Actually it is the amount of calories (from fat, carbohydrate and protein) that is making us fat. The best approach to losing weight for middle-aged women is to adopt a healthy lifestyle. Give your body daily all that it needs from all different food groups (see picture of NZ Food and Nutrition Guidelines) to function optimally. Most importantly try to avoid foods with a higher energy density.

Energy density is the ratio of calories to the weight of your food. A food that is of high energy density provides a large amount of calories in a small weight, while a food of low energy density has fewer calories for the same weight. Foods can vary enormously in energy density. For the same calories, you can eat ¼ cup or raisins or 2 cups of grapes.

Studies in the Netherlands, Britain and the US have shown that people eat the same weight of food daily, no matter what the calorie content. This shows that the energy density of foods affects satiety.

It’s handy to know that water added to foods provides a more satisfying portion and it lowers the energy density of any food (chocolate v. chocolate milk). You can lower the energy of your favourite family recipe by simply adding naturally water-rich vegetables. When you do this you can eat more for the same number of calories or you can eat your usual portion and take in less calories.
Aim to fill ½ your plate with vegetables, ¼ of your plate with low Glyceamic Index Carbohydrates and ¼ of your plate with a lean protein (e.g. fish, legumes and lean meat)

How to lower energy density using water-rich foods
Eat fruit with breakfast; half a grapefruit, an orange, an apple, or a bobby banana.
Top cereals, pancakes and wholegrain toast with fruits such as peaches, blueberries, strawberries, or raspberries
For a snack choose fresh fruit rather than dried fruit, or baked or fried food
Add vegetables such as courgette, pepers, onion, aubergine, and spinach to pasta dishes and pizza
Add extra vegetables to sandwiches
Increase the proportion of vegetables in stir-fry dishes, soups and stews
Include a tossed green salad or fruit salad with dinner
Choose desserts that contain fruit

Be aware that it is more satiating when water is incorporated into a food, than when the water is consumed as a beverage. It is true that when you drink a glass of low fat milk, a smoothie or eat a bowl of soup you are not hungry for a while. But this is NOT the case for some of the more diluted drinks like cordials, juices and carbonated soda’s!!!

To lose these unwanted kilo’s, try to lower your diet’s overall energy density. This is a positive approach and a lot more fun than trying to squeeze the fat and sugar out of every food you put in your mouth. Have fun and enjoy your old family favourites with some extra fruit and vegetables!

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