Blog — Top Tips

Pregnancy weight gain can be a hassle to deal with, and it can be stressful to think about losing post-pregnancy fat after you’ve just had a baby. After all, growing a small human is just about the toughest thing your body can do, and bouncing back from that can be even harder, especially with a beautiful but demanding baby requiring all your time, love and attention. If you're serious about shifting the pounds post-pregnancy, there are a variety of different things you can do to lose weight in as healthy a manner as possible.  As the nutritionists say, about 90%...

Fruits and vegetables: At least five ½ cup servings Calcium: 1,000mg or 1,200mg if over 50 Fibre: 21g to 38g Protein: 0.8g to 1.5g of high-quality protein per kilogram (2.2lb) of body weight Saturated fat: No more than 16g Trans fats: No more than 2g Sugar: Keep calories from added sugars under 100 (24g or 6 teaspoons) for women and under 150 (36g or 9 teaspoons) for men Sodium: No more than 1,500 to 2,300 mg (one teaspoon of salt)

One of the easiest ways to boost your weight loss is to curb your alcohol intake. Not only do alcoholic drinks contain calories, they also tend to increase your appetite and reduce your will-power: a very diet-unfriendly combination! Even if your social life doesn’t revolve around bars and clubs, don’t assume it’ll be easy for you to drink less: that post-work glass of wine, or the beers on a lazy Sunday afternoon, can be just as hard to give up. But if your weight loss has slowed recently, cutting down on the booze could be just what you need. After-all,...

Eating foods high in dietary fibre can help you stay regular, lower your risk for heart disease, stroke, and diabetes, and help you lose weight. Depending on your age and gender, nutrition experts recommend you eat at least 21 to 38 grams of fibre per day for optimal health. Many of us aren’t eating half that amount. In general, the more natural and unprocessed the food, the higher it is in fibre. Good sources of fibre include whole grains, wheat cereals, barley, oatmeal, beans, nuts, vegetables such as carrots, celery, and tomatoes, and fruits such as apples, berries, citrus fruits,...

Protein gives us the energy to get up and go—and keep going. While too much protein can be harmful to people with kidney disease, the latest research suggests that most of us need more high-quality protein from sources other than red meat and dairy, especially as we age. How much protein do you need? Protein needs are based on weight rather than calorie intake. Adults should eat at least 0.8g of lean, high-quality protein per kilogram (2.2lb) of body weight per day. Older adults should aim for 1 to 1.5 grams of lean protein for each kilogram of weight. This...