There are two sections to this page, firstly details of my before and after diet breakfast and secondly ‘About food’  which consists of  a few random thoughts on food and dieting.

The pictures below show my breakfasts both before and after I started reducing my sugar intake.
Small changes – large benefits!
My current breakfast contained 0.5 a teaspoons of sugar.

My current breakfast contained 0.5 a teaspoons of sugar.

My old 'Healthy' breakfast contained 12 teaspoons of sugar.

My old ‘Healthy’ breakfast contained 12 teaspoons of sugar.

mike-graph

 

 

About Food
While trying to work out what was the best way for me to lose weight I took a few moments to learn about different categories of food.  Here is my take on the subject.  When looking into this I tried to avoided websites that were fronts for manufacturers or those pushing money-making diets.  To that end I would recommend that anyone wanting more detailed information on this subject have a look at www.netdoctor.co.uk .

 

As there is so much information available on-line regarding food classification I have  kept this article brief.
It seems we need three types of food in a balanced and healthy diet.  They are:

Carbohydrates;   Proteins;    Fats.

We also need vitamins and minerals, in small doses.

 

Carbohydrates:

 

Carbohydrates provide energy for the body.  There are two types of carbohydrates.
Complex carbohydrates;     Typically these can be found in foods such as bread, rice, pasta, vegetables, fruit and potatoes. Complex carbohydrates are to be preferred over simple ones.
 
Simple carbohydrates;     Another name for simple carbohydrates is sugar.

 

Protein;

 

Proteins are the building blocks of the body and are essential for the growth and repair of cells.  Protein also provides energy.

 

Fats;

 

We need some fat in our diet as it provides another source of energy. In addition it’s essential for insulation and protection of the body, metabolism, healing and general health.

 

 

A few additional Thoughts.

 

As well as drastically reducing my sugar intake I have also made the following changes to the way and the what I eat.  All the changes were made gradually over several months so as to either use up existing food stocks or allow myself to acclimatise to the changes.  I am not fanatical about these ‘add-ons’ to my diet and, from time-to-time, I deviate from them, as explained.
  • Although the emphasis in this programme is reducing the amount of sugar I eat I still exercise due caution is respect to the salt and fat content of my meals.  I don’t add salt to my food and I avoid high salt products.  Likewise I try not to consume anything that has saturated or hydrogenated fats in it.  Fortunately, while checking on the sugar content of food I buy it’s no hardship to read up on the salt and fat contents at the same time.

 

  •  When cooking I use olive oil or rice bran oil (which has a higher smoking point than olive oil)

 

  • I have, generally, cut out grazing between meals as, in my case, anything beyond three meals a day tends to be comfort eating.  However, I do have to admit that, on occasions, I still snack, however,  when I do so I now go for a Satsuma or the like as this is a healthier option than the cake, biscuits or scones.

 

  • I have gradually replaced the white complex carbohydrates in my diet with healthier versions.  I eat wholegrain bread (which I bake myself) rather than white or whole meal, use basmati rice and not long grain and wholemeal pasta rather than white.  This is one change that I pretty much stick to.

 

  • Most fruit is fairly high in sugar, however there are well established health benefits in eating fruit regularly.  However, even fruit has good and bad sugar levels, for example oranges have lower sugar levels per 100g than apples; perhaps the saying should now be:

 

  • “An orange a day keeps the doctor away!”

 

  • Don’t worry about the ‘Five a Day’ myth this is just a made up figure; the recommended amount varies from country to country.   

 

  • I use to love my puddings, especially traditional English ones like apple crumble with custard, jam roly-poly and custard and treacle or jam sponge with – you’ve guessed it – custard.  I now have a starter and main course when dinning out and avoid the puddings; if I still hungry after two courses then go for cheese and biscuits.