Most people taking weight loss medication report a somewhat reduced or significantly reduced appetite. And of course, eating less means fewer calories consumed, which leads to a ‘calorie deficit’, which in turn promotes weight loss. However, even when not feeling hungry, or when eating a lower calorie diet, it is very important that you maintain a wide variety of foods from all the food groups. Below is the recommended advice for healthy adults. If you take this into account when eating, you will have a balanced diet, even if it is lower in calories.
Fruit and vegetables
- Most of us still are not eating enough fruit and vegetables. They should make up just over a third of the food we eat each day.
- Aim to eat at least 5 portions of a variety of fruit and veg each day. Choose from fresh, frozen, tinned, dried or juiced.
- Remember that fruit juice and smoothies should be limited to no more than a combined total of 150ml a day.
- Fruit and vegetables are a good source of vitamins, minerals and fibre
Starchy carbohydrates
- Starchy food should make up just over a third of the food we eat. Choose higher fibre or wholegrain varieties, such as wholewheat pasta and brown rice, or simply leave the skins on potatoes.
- Starchy foods are a good source of energy and the main source of a range of nutrients in our diet.
- There are also higher fibre versions of white bread and pasta
Protein
Eat some beans, pulses, fish, eggs, meat and other protein foods.
- These foods are good sources of protein, vitamins and minerals. Pulses, such as beans, peas and lentils, are good alternatives to meat because they’re low in fat and they’re a good source of fibre and protein, too.
- Choose lean cuts of meat and mince, and eat less red and processed meat like bacon, ham and sausages.
- Aim for at least 2 portions (2 x 140g) of fish every week, 1 of which should be oily, such as salmon, sardines or mackerel
Dairy or dairy alternatives (such as soya products)
- Milk, cheese, yoghurt and fromage frais are good sources of protein and some vitamins, and they’re also an important source of calcium, which helps keep our bones healthy.
- Try to go for lower-fat and lower-sugar products where possible, like semi-skimmed, skimmed or 1% fat milk, reduced-fat cheese or plain low-fat yoghurt
Oils and spreads
- Choose unsaturated oils and spreads, and eat in small amounts.
- Unsaturated fats are healthier fats and include vegetable, rapeseed, olive and sunflower oils.
- Remember all types of fat are high in energy and should be eaten in small amounts
Foods high in fat, salt and/or sugar
- Eat foods high in fat, salt and sugar less often and in small amounts.
- These foods include chocolate, cakes, biscuits, sugary soft drinks, butter, ghee and ice cream.
- They’re not needed in our diet, so should be eaten less often and in smaller amounts
Keeping hydrated
- Drink plenty of fluids – the government recommends 6 to 8 cups or glasses a day
- Water, lower-fat milks, lower-sugar or sugar-free drinks and tea and coffee all count.
- Fruit juice and smoothies also count towards your fluid consumption, but they contain free sugars that can damage teeth, so limit these drinks to a combined total of 150ml a day
Food labels
- Nutritional food labels can help guide you when choosing products. They can also help you keep a check on the amount of foods you’re eating that are high in fat, salt and added sugars
Top Tips
- Eat a variety of foods in the recommended proportions
- When choosing a vegetarian or vegan diet, ensure nutrients are replaced with fortified foods
- Aim for five fruits and vegetables a day – more will give you additional health benefits
- Try to replace some meat with pulses if eating more than 70g per day or 500g per week
- Limit saturated fats, salt and sugar – look at food labels
- Don’t forget to include plenty of fluid, ideally sugar free
Need further support?
We’re here to support you every step of the way. If you have a question about your weight loss journey with us, please email; wm.programme@empower.com or call 0116 216 0125.
Information adapted from Gov.uk and NHS
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